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Old 02-18-2013, 01:30 PM   #221
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i hate lower back tweaks, especially when everything else feels super primed. hope it stays minor and heals quickly.

lower back pump sounds more TReaT-related than creatine

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Old 02-18-2013, 01:48 PM   #222
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Originally Posted by SecondsOut View Post
i hate lower back tweaks, especially when everything else feels super primed. hope it stays minor and heals quickly.
Thanks! Me too!
That injury took a over a year and some potential from me, don't want to go anywhere near it again.

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lower back pump sounds more TReaT-related than creatine
Ah, so... was not aware.... thanks.

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Old 02-18-2013, 07:29 PM   #223
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Default Deload?!?! RELOAD!

Wow, the workout was awesome!

I stretched the adductors/abductors in my legs earlier and my back loosened up shortly after. I think the Friday workout just tightened up my lats and hips and it showed up as low-back/sacral tightness. Got it figured out now!

Sets of 8 pull ups were grinders last week so will repeat them this week. Felt better but will repeat again until easy. Did some extra D-handle pull ups, too.

Deadlifts were fast, presses were solid and Pendlay's were explosive. Maybe the creatine and Saturday's TReaT all kicked in at once!

Warm up sets in blue.

Pull Ups (intraset with DL)
BWx8
BWx8
BWx8
BWx8
BWx8


Dead Lift
120x3
145x2
170x2

195x1
205x1
220x1
230x1
245x1

Military Press
45x10
70x10
85x5
100x5

115x5
120x4
130x3
135x2
145x1

Pendlay Row
75x5
90x5
105x5

120x5
130x4
135x3
145x2
155x1

Alternating-side D-Handle Pull Ups (intraset)
BWx4
BWx4
BWx4
BWx4
BWx4
BWx4

Weighted Sit Ups
10x15
10x15
10X15

DB Shrug
15x15
15x15
15X15

Just trying these out since DLs don't do anything for my traps.
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Old 02-18-2013, 07:31 PM   #224
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Great work JD! Doesn't look like a deload at all, make up your mind!
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Old 02-18-2013, 07:48 PM   #225
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Great work JD! Doesn't look like a deload at all, make up your mind!
Ha ha!

No deload! I promise!
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Old 02-18-2013, 08:40 PM   #226
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nice title lol. strong press & pendlay row numbers i haven't done them in years, but i was never able to pull very much weight, even for being small.

Quote:
Originally Posted by jdmalm123 View Post
I think the Friday workout just tightened up my lats and hips and it showed up as low-back/sacral tightness. Got it figured out now!
glad it wasn't serious!

Quote:
Sets of 8 pull ups were grinders last week so will repeat them this week.
that's a pretty impressive amount of pullups. i know i couldn't match you for all those sets.
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Old 02-19-2013, 01:16 AM   #227
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Wow, the workout was awesome!
The sweet words I love to see.
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Old 02-19-2013, 09:10 AM   #228
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Originally Posted by SecondsOut View Post
nice title lol. strong press & pendlay row numbers i haven't done them in years, but i was never able to pull very much weight, even for being small.

that's a pretty impressive amount of pullups. i know i couldn't match you for all those sets.
Thanks!

The Pendlay's I never did until after injury, so I feel good about them. My best was around 225 and I think that will be surpassed in 2 months. They end up being a good posterior chain stretch after deads!

On the other hand, this is poor pull up performance for me (they aren't super pretty either!), but I know if I stick with it they will improe.

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Loving this evolution...MaB is a big part of my renewed motivation!
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Old 02-19-2013, 10:49 AM   #229
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Stay motivated brotha and lets see the progression into beast!
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Old 02-19-2013, 11:55 AM   #230
jdmalm123
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Stay motivated brotha and lets see the progression into beast!
Thanks...I judge my progress in units called "jsleps"

right now I am at only 27 out of 100 jselp's
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Last edited by jdmalm123; 02-19-2013 at 10:04 PM.
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