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Old 03-31-2013, 12:14 PM   #1281
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My Back

Still having pain in my low back. I am doing a lot of rolling and stretching. My new plan of attack is to stick with front squats for a while. This will keep the weight down and hopefully work out some imbalances.

My body was incredibly sore after front squats last week, this is an indication of weakness to me. So I will attack it. My plan for squat day is front squats then single leg work. I will do more warming up and recovery work after. The lifting session will be shorter but I will take the extra time to get healthy.


I am doing a lot of static stretching, not sure if it is helping. But I need to attack from all angles.
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Old 04-01-2013, 08:17 PM   #1282
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Monday squats
Taking it light, focusing on form with front squats. Lots of warm ups, atg squats force me to warm up more to hit it

Front squats
Bar x 2 x unknown
95 x 2 x 3
135 x 2 x 3
185 x 3 x 3
155 x 8 pause at the bottom
I am ok with this session, it was a rep day and I got some decent reps in does not look like a lot but atg squats are quite a shock, gonna be sore

Split squats rear foot elevated
Bar x 8 each leg
65 x 8
95 x 2 x 6
115 x 5 pr by default
This is the heaviest I have gone on these, I will start pushing the weights

Additional recovery work

I think this will be my staple squat workout for a while, will still used the cube but just front squats. My back felt good on these, really stretched everything I will feel it tomorrow
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Old 04-02-2013, 09:36 AM   #1283
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Originally Posted by jwood View Post
My Back

Still having pain in my low back. I am doing a lot of rolling and stretching. My new plan of attack is to stick with front squats for a while. This will keep the weight down and hopefully work out some imbalances.
Hope this serves you well.
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Old 04-02-2013, 04:15 PM   #1284
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Thanks btb, very sore today but low back feels alright

Agility soon
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Old 04-02-2013, 05:35 PM   #1285
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Tuesday agility training
Took a while to loosen up, but then I felt pretty good.

Lots of warm ups, rolling, dynamic drills

Ladder drills
Various drills for 30 minutes- minimal rest

Abs
Decline sit ups and side bends

Good recovery session, gonna do some stretching and more rolling. OHP tomorrow
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Old 04-03-2013, 02:02 PM   #1286
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looks like a killer ab work out.....your gonna kill it on OHP tomorrow
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Old 04-03-2013, 07:07 PM   #1287
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Originally Posted by RobMoriRB View Post
looks like a killer ab work out.....your gonna kill it on OHP tomorrow
Thanks rob!
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Old 04-03-2013, 07:12 PM   #1288
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Wednesday OHP
Log for reps is a serious weakness for me. I just never really do them. It is so easy to get out of position. Just need to practice

Log clean and press, 1 clean press away
90 x 2 x 5
140 x 2 x 3
180 x 2 x 2
215 x 5, 3 was supposed to hit 8 but no way so I split it up
140 x 6 strict press

Bench
135 x 2 x 5
225 x 5
Add slingshot
225 x 5
275 x 3
295 x 3
275 x 6
I just fell in love with the slingshot

Pull ups
4 x 6

Dips
BW x 10
Plus light band x 3 x 8

Pushdowns fat wide
70 x 15
95 x 10, 12

Face pulls
Monster mini
2 x 20

Band Pushdowns
Average band x 3 x 15

Overall good session. Tomorrow is max Deads, gonna feel out the back. Planning on doing sumo off a couple mats. This should make it a little easier on the back. Did more recovery work today
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Old 04-04-2013, 08:55 PM   #1289
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Thursday Deads
Not great, back is still feeling weird. Going to keep it light Deads for a while also

Sumo Deads off 2 mats
135 x 3 x 3
225 x 2 x 3
275 x 1
315 x 1
365 x 1
405 x 1 this did not feel good
315 x 2
225 x 2 x 3

Good mornings
No good

Chest supported DB rows
60s x 10
80s x 2 x 8
95s x 2 x 6
80s x 2 x 10
These felt great

Pull through a
110 x 12
150 x 2 x 12
These felt ok, I might keep these for a while

Hammer curls
25 x 15
35s x 10
40s x 8

Reverse hyper
3 x 15

Recovery work

Need to take it light for a while on everything. I think picking the log is actually what irritates my back. Picking up the log off the floor is awkward on the low back.

Just going to keep working at it. Mobility and stretching. Gotta get healthy. Probably going to do a mini bulk for a bit. My weight is dropping, I figure a calorie surplus will help with recovery
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Old 04-05-2013, 01:56 PM   #1290
BendtheBar
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Get that back healthy.
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