Time to get serious...

[gregl515]

Wow! This is a very impressive log. You are making great progress.

[pjb923]

Originally Posted by gregl515

Wow! This is a very impressive log. You are making great progress.

Thanks Greg. The BOM program has been working really well for me. I recommend it for anyone that doesn't mind being locked into one program for 6 months at a time.

[pjb923]

BOM Intermediate
Week 22 - Phase 4 - Workout C: Thursday 4/19/07

Mobility/Warm-up

B.B. Squat
45 x 8
135 x 6
225 x 4
275 x 6
295 x 5
315 x 4
225 x 12

B.B. Bent over rows:
45 x 10
95 x 8
135 x 6
175 x 6
185 x 5
195 x 4

Another short and sweet workout. It's been 2 months since my last full back squat workout. Looking back at that workout, the weights I used were very close to what I did last night. But I know I am stronger now. I commented after that workout that I could not get all 8 reps in my set of 295. I have no doubt that I could have gotten at least 8 reps last night.
Next week I plan on starting out with more weight and use smaller (10lbs) increments. Maybe 295, 305, 315. I'll see how I feel when the time comes.

Rows felt good, but I think I nee to push myself a little harder next week.

Because of the low reps and long rest periods, I should be lifting more weight than I have in the previous weeks, and so far that hasn't really happened. I am going to set some serious goal for myself next week.

[Jimbo]

"I should be lifting more weight than I have in the previous weeks, and so far that hasn't really happened. I am going to set some serious goal for myself next week."

I know the feeling. But, as you say, sometimes the actual poundage doesn't reflect the progress that you know you have made..sometimes how you feel when lifting the same weights tells you that you are stronger.. I know that I've made some real progress on the squat but to look at my logs...it's hard to really see it. Though I have to say..I'd be cart wheeling if I did 315 for 4 reps. Good job.

[pjb923]

Thanks Jimbo. I know I am making progress, I just was a little disappointed with the results on paper.

[pjb923]

BOM Intermediate
Week 23 - Phase 4 - Workout A: Monday 4/23/07

DB Bench Press
50's x 10
75's x 8
85's x 6
105's x 6
110's x 4
110's x 5 (+5lbs +1 rep)
65's x 15 (+5lbs each)

Deadlift - Sumo
135 x 10
185 x 8
225 x 6
295 x 4

I'm not sure what happen in my first set with the 110's. I just felt like I wasn't in the right position, and could not complete the 5th rep. I just about locked it out with my right arm, but the left was lagging behind. I took a good long rest, tried again with the same weight and managed to get all 5 reps. Next week, I really want to get those 115's up for 4 reps.

Deadlifts, as you can see were cut short. I started out feeling great. Warmup sets were going great. 225 felt like air. The bar was moving faster than ever, and I felt like my form was perfect. I was all set to add 20lbs to last weeks work sets. I loaded up 295 and got the first 3 reps with no problem at all, then on the 4th rep I felt a twinge in the dreaded lower left side of my back. I know this feeling well, and know that it means that my workout is over for the day. It didn't feel like a really bad one, but a few hours later my back was killing me. This morning, I woke up and it feels almost 100% better.

I really don't know what to do at this point. I felt like my form was on, and there was nothing I did that should have brought this on. Maybe it's time to lay off of the deads for a little while.

Does anyone have any good alternatives? I was thinking taking a week off after completing BOM and then moving on to NROL Hyp1. I would need a substitute for the Deadlift Shrugs.

[umass]

Originally Posted by pjb923

I really don't know what to do at this point. I felt like my form was on, and there was nothing I did that should have brought this on. Maybe it's time to lay off of the deads for a little while.

Does anyone have any good alternatives? I was thinking taking a week off after completing BOM and then moving on to NROL Hyp1. I would need a substitute for the Deadlift Shrugs.

what was your back injury again? I know for me that it's a week to week thing and that's why I prefer my own program so I don't feel any pressure to conform to something that's already planned. Also remember to what overall stress on the back, for example overhead pressing, bent over rows squat all stress the back too so it may not have been the deadlifts but just the accumulated stress on your low back.

[pjb923]

I was diagnosed with a Spondylolysis (or Pars Defect) on the left side of L5-S1.

I agree that deadlifting itself may not be the real problem and I do plan on making some other changes to my routine as well. Like replacing bent over rows with chest supported rows.

[gregl515]

I would like to do BOM. I just have to figure out substitutes for some of the lifts that I am able to do, or wait until I am able to do them. It is a balance and core strength thing.

[Jimbo]

"It didn't feel like a really bad one, but a few hours later my back was killing me. This morning, I woke up and it feels almost 100% better. "

Sounds familiar. I know exactly that little lower back thing that says "HEY, YOU NEED TO STOP!" Thank goodness you woke up feeling better. I know too well how it feels to wake up and not be able to get out of bed at all. sux

Oh..and those are IMPRESSIVE #'s on the DB bench. I'm scared to try anything above 60. Not that I couldn't bench it...it's just that I don't know how I could safely lay them down afterwards..not to mention getting in place with them.

[pjb923]

Originally Posted by gregl515

I would like to do BOM. I just have to figure out substitutes for some of the lifts that I am able to do, or wait until I am able to do them. It is a balance and core strength thing.

BOM is such a long program with so many different movements, that most people would probably benefit from making some small changes to the routine. Just plan ahead, ask lots of questions on the forums, and you should have no problem making the necessary substitutions.

I know some people feel strongly about sticking to a program exactly as it was written, but I think it's impossible for an author to write a 6-month long routine that is perfect for everyone.

[pjb923]

Thanks Jimbo, I know that you know what i'm going through. Lower back pain really sucks. The fact that my pain goes away so fast is a good sign, or at least I think it is. If I was doing serious damage, I would think that things would not heal so quickly. I still don't want to take any chances, so I will be making some changes to my workouts for a while.

[pjb923]

BOM Intermediate
Week 23 - Phase 4 - Workout B: Thursday 4/26/07

B.B. Seated Shoulder Press:
45 x 10
95 x 8
115 x 6
145 x 6
155 x 5
170 x 4 (+5lbs)
125 x 10

Chin-ups
80 x 10 (lat pulldowns)
130 x 8 (lat pulldowns)
160 x 6 (lat pulldowns)
BW x 6
BW +10 x 5
BW +15 x 4 (+5lbs)
160 x 12 (lat pulldowns)

EZ Bar Biceps Curl
40 x 8
90 x 6
90 x 6
40 x 15

B.B. Close Grip Bench Press
45 x 10
95 x 8
135 x 6
185 x 8 (+2 reps)
195 x 6 (+10lbs)
135 x 10

Dips
BW x 8 x 3 sets

This was a really solid workout. I forgot my workout log from last week, so I was going completely from memory.

I was able to add a little weight to the shoulder press, and I think next week I will be able to increase a little more. Since I didn't have my log, I forgot that this workout doesn't call for a backoff sets, and I did them anyway.

Chin-ups went really well, and I was able to add more weight to my last set.

Again, close grip bench was great. I was surprised with the amount of weight I was able to move. 185 just felt too light and I bumped it up 10lbs with no trouble.

After I was done I threw in a fet sets of Dips for good measure.

[Jimbo]

Those seated shoulder presses are like your log title says..serious. That's some weight your hoisting. I have never done seated BB lifts but using DB's anything above 40's begins to tweak my low back. I may have to try a BB some time. I expect it's a whole different ball game?

[pjb923]

BOM Intermediate
Week 23 - Phase 4 - Workout C: Saturday 4/28/07

Mobility/Warm-up

B.B. Squat
45 x 10
135 x 6
225 x 4
295 x 6 (+20lbs)
315 x 5 (+20lbs)
335 x 4 (+20lbs)
225 x 15 (+3 reps)

Chest Supported rows:
45 x 10
90 x 8
135 x 6
145 x 6
155 x 5
165 x 4
115 x 7
90 x 8

Cable Standing Hip Extension
60 x 12 each leg
120 x 12 each leg
140 x 12 each leg

Cable Pull-through
80 x 10
160 x 10
200 x 10

This was an awesome workout. I always enjoy my Saturday morning workouts. I can sleep in a little, eat a nice breakfast and then move some heavy weights.

Squats went really well today, and added 20lbs to all 3 work sets. After this program is done, I should have no problem adding some weight to my current 1RM of 365lbs. My set at 335 even got a thumbs up from "Charlie Arms", the resident pro bodybuilder of the gym. He was watching me load up the bar, expecting some lame 1/4 squats. He told my wife that very few people in this gym have impressed him, and I am now one of them.

I decided to give my back a little break and do chest-supported rows instead of BB bent over rows. I can't seem to handle as much weight on these, but I think I get a better range of motion.

I threw in some extra glute work at the end.

[pjb923]

This is really starting to piss me off. Every time I start to make great progress, something else happens that slows me down.

I had a great workout on Saturday and even replaced the bent over rows with chest supported rows to give my back a rest. Everything was fine up until half way through the day on Sunday. I spent most of the day working on my computer, when my wireless network started giving me trouble. I went into the other room to reboot my router, leaned over to unplug it and out of nowhere had an intense pain in my lower back. This is the same pain that I am used to feeling, but this time it's not going away as quickly. I stayed home from work yesterday, trying to rest it as much as I could, and there has been some improvement. I can now get on and off the couch without having to roll on my side and push myself up using my arms. I think being up and walking around more today is also helping.

I'm not really sure what to do at this point. I can go back to the same ortho that I saw last time and have him tell me the same thing, and send me back to physical therapy that didn't work for me the first time around.
I can let it heal in it's own, or I can get another opinion from a different Dr, which is the option I am leaning towards.

So, once again, 90% of the way through a routine, and I'm on hold. I think I have to re-evaluate my workouts and make some big changes until I get all my back issues workout out. I think cutting out deadlifts and bent over rows, and switching to unilateral leg movements for a while will be a good start.