a - Squat
- well this went bad quickly, twinged my back on a damn warm up set
in hindsight, I noticed that I wasnt squatting straight down and was being pulled down to my right hand side, even when doing bw squats.
Anyway..I fucked up and now have a sore back.
Something is obviously very tight on my right hand side, when I looked in the mirror this morning, if you were to draw a line from my neck to my belly button it would have looked like this \
it looks pretty fucked up, next time ill take a pic
I'll take tonight off (as always) and get back into it wednesday night
back is feeling ~85-90% at the moment, have done lots of stretching today
seated 90/90 seems to make the biggest difference
I wont squat tonight but will train push presses etc..
a - Push Press
60kg x 3 x 3
65kg x 3 x 5
- should have been heavier Embarrassing story of the night, dont tell anyone, On the last rep of
the last set of push presses I shoved the bar right into my big nose.
F*#&^k it hurt, I still made the rep though , No blood, just lots of pain..Its a little sore to touch today
b - cg pushups (on bar) bw +20kg x 10
x 12
c1 - bo row
65kg x 10 x 2
too light
c2 - front plate raise
30kg x 8 x 2
d - o/h carry
30kg x 51m x 2
e - curls
10 x 2
Notes:
- except for trying to remove my nose, it was all good.
- Back wasnt a problem, its still not 100%, I will squat tonight and see how it feels to how heavy I go.
a - Squat
up to
100kg x 2 (220)
105kg x 2 (230)
- no pain, took it pretty easy anyway
b - sandbag loads 50kg sandbag x 7 x 3
c - fwd sled drag sled x 40m x 1
+50kg x 40m x 1
d - side planks
20secs x 3e
Notes - squats were pain free, still didnt want to push much harder though
- stone loading was new, kinda got the hang of it towards the end, will probbaly use the keg also.
- will have to train on saturday to make up for missing monday, will be light speed stuff
still deciding between high pulls / power cleans
that is all
I'm wondering if my squat pain is caused my your simliar issue. I think I squat straight down, but maybe I'm not ....
sorry about the nose, man; hope it hasn't ruined your aspiring acting/modeling career.
I trained saturday afternoon with no problems, sunday mroning I woke with really sore glutes but no back pain. But when I got up and started moving they must have tightened up because I had the same issue again.
Knee Hugs and 90/90 stretch seems to alleviate the problem though.
Its monday morningih now and my glutes are still sore and I have only slight back pain. I'll keep strecthing throughout the day.
and just to continue whining like a little princess, my nose is still sore to touch .
superset b1 - bb split squat not enough to tell you x 10e x 3
b2 - db swings
30kg x 10 x 3
superset c1 - planks 30s x 3
c2 - db rows 30kg x 6e x 3 (easy)
Notes:
- never done power cleans before, they felt good, nice and fast. Im sure my form was far from perfect and I cant catch them properly.
- leg superset made me want to cry
- as mentioned above..this gave me massive Ass Doms on sunday morning that is still persisting today.
- will have to do 3 days in a row this week, damn uni assignment due
tomorrow, i wont have time to train tonight...Im to old for homework
high pulls > power clean (that is for a non-olympic lifter)
all the same muscles worked less technique to worry about
thats what i was thinking too, i'll probably just rotate them anyway,
I chose the cleans cause i have to clean the weights up for my push presses / mil press, cant hurt
my right hip started to tighten up at this point, i tried rolling/stretching and tried again but it wasnt happening. PISSED OFF!!
Obviously my back/hip wasnt as healed as i had thought, with any luck it will be better by monday so i can dead heavyish
did some other fluffy stuff, nothing worth noting though
will have to smash some o/h stuff tonight to make me feel better
get those hips taken care of! you don't wanna be like me. haha
im not that fucked up
Quote:
Originally Posted by AS
Ive been thinking of doing 5/3/1 as well in the near future...I'll be interested to see how you like it.
Quote:
Originally Posted by Frank.S
5/3/1 is going to work great. Very basic program, but if you stick with it you have no choice but to get stronger..
5/3/1 looks good, nice and simple and it seems like it would work well with my schedule
Boring but big looks good
Im in the process of getting some decent equipment, power rack, new olympic bar, etc.. When I have all this and I can actually test my maxes and push a bit more to the limit, without a fear of dying, I'll start 5/3/1
that and being injury free.
Quote:
Originally Posted by JoshDunn
Sorry to read about your re-re-re occurring back and hip problems. Must just be old age.
Im sorry you had to read about it again too.
At least the pain is in a different spot to last time
a - Bench (wider grip than usual)80kg x 3 x 2 (176)
85kg x 3 x 6 (187)
b - chins bw x 7,7,5,5,3,3,3,4 (37 total)
c - db rows 32kg x 11e
x 8e
x 8e
- Tried a wider grip for bench for a change, its a bit wider than I would like, but the supports on my bench hold the bar in my preferred hand position, so its either a bit wider or more of a close grip...anyway, I have a sore chest today first time in ages
out of context that quote .....
glad your pain was better. hope you can keep the pain away.
has the foam rolling been effective for you?
foam rolling has been excellent it has made a huge difference for me.
I just use pvc pipe now, im hardcore
I probably should do more mobility/stretching stuff though
Quote:
Originally Posted by Alcoholiday
don't be afraid to foam roll the crap out of your IT bands and TFL
they have been really sore when rolling recently, usually its my hip flexors that hurt the most
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