No clever title

[MindPower]

Hope your back gets better soon, remember with the squats BE PATIENT, theres always next week (i'm really trying to focus on being comfortable with a weight before I add more this year, as i have been impatient before and it just causes problems)
If you feel more comfortable with the same weight than you did last week, isnt that progress also.

[liftintexas]

Originally Posted by MindPower

Hope your back gets better soon, remember with the squats BE PATIENT, theres always next week (i'm really trying to focus on being comfortable with a weight before I add more this year, as i have been impatient before and it just causes problems)
If you feel more comfortable with the same weight than you did last week, isnt that progress also.

Thanks, man. I appreciate the well wishes.

The squats didn't cause the pain - it was those darn pullthroughs! I thought had been comfortable with the weights on the squats. It was really just bad form on pullthroughs coupled with not the strongest lower back. This week I was supposed to switch from squat to DL on the max effort day, so not sure I'll go there. DL's tend to be tough on my back, too.

[liftintexas]

2-26-08

Max Effort - Upper body

Incline BB Bench Press
6 x 135
5 x 135
5 x 155 x 2
2 x 185 (supposed to get 3, but felt weak and had no spotter)

Flat Bench DB
15 x 55e
12 x 55e

Cable Pull*
10 x 90
10 x 100
8 x 110

Rear Delt Flye
10 x 17.5e x 2
8 x 17.5e

Shrugs
10 x 65e x 4

Hammer Curls
9 x 35e
8 x 35e
9 x 25e
8 x 25e

notes: Not bad. Really was careful because of the back, so some things I felt I held back on.

The incline bb and the flat bench db were like bizarro world to me. I normally do incline db and flat bb so hard a tough time finding the right weight for the reps. But overall, it was good.

[dmw]

Glad you could get the workout in w/o pain.

[K-Court]

Originally Posted by MindPower

remember with the squats BE PATIENT, theres always next week (i'm really trying to focus on being comfortable with a weight before I add more this year, as i have been impatient before and it just causes problems)

Very good point, MP. This is one of my failings too and, I believe, is one of the root causes of my recurring injuries. Don't lift more than you can handle with good form. It's a simple concept but the ego often gets in the way of its execution, unfortunately.

[K-Court]

Nice workout, Richie. Glad the back is feeling better.

[MindPower]

Good to hear your backs ok.

Not that theres anything wrong with how you set up your ME bench, but have you read the rule of 90%, and although its written for a 1RM I cant see why it wouldn't work for a 5 or 3rm. It gives a little more structure to working up to a max, instead of just seeing where you will end up, I liked using it anyway

How to Set-up a Single Session In the original article I explain that you should limit your sessions using the rule of 90% to 5-7 per month (one ME bench day and one ME squat/deadlift day per week). I also describe how to set up a basic full-body weekly plan for those who've never used the rule of 90% before. However, what I didn't really discuss is what a typical single session should look like.
For the advanced lifter, each session is an opportunity to hit a new PR (personal record). Lets use the bench for this example. Assuming original PR is 300 pounds, the goal for this training session is to get five lifts at 90% and above:
135x5
185x3
225x3
275x1
305x1 (PR! But it was a grinder. The girl on the elliptical is impressed though.)
At this point the trainee has already gotten two lifts above 90% (275, 305), which would mean he needs to get three more lifts in to get to the goal of five. The objective now is to stay at or slightly above 90% (usually in the 90-92% range) and focus on bar speed and actually not miss any lifts.
280x1,1,1
From there, the trainee will continue on with his accessory work depending on his needs and goals.

check them out and see what you think, the above was from
Limiting factors
and the original article
the rule of 90%

[liftintexas]

MP, thanks very helpful link. I'm going to give it a shot.

Rob, thanks for the encouragement.

Today - took another day off -- my back was hurting last night and didn't sleep well. Giving it another day. I hate being out!!

[K-Court]

Be patient. It's better to heal properly than to rush it and risk further damage. Believe me ....

[liftintexas]

2-28-08

Rep Upper Body

60% Bench press BB
22 x 135
15 x 135
11 x 135

Lat Pull*
10 x 90 x 4

Rear Delt Flye*
10 x 20e x 2
9 x 20e
8 x 20e

Lat Raise
9 x 25e x 3
8 x 25e

Shrugs**
10 x 65e x 3

Tri Uni Ext**
12e x 20e x 3

* Superset
** Supersets

notes: Okay workout, Still trying to be careful with the back. Not sure if I'll do the lower body/back tomorrow or not. Ugh. Hate it.

[Mahler]

Rob's right. Heal properly. There will be time to kick ass in the future.

[Deserve]

I was going to make a physique joke but decided against it.

[K-Court]

LOL Gabe. Good choice.

[liftintexas]

Originally Posted by Mahler

Rob's right. Heal properly. There will be time to kick ass in the future.

trying, but patience is not my forte'

[liftintexas]

Originally Posted by Deserve

I was going to make a physique joke but decided against it.

Originally Posted by K-Court

LOL Gabe. Good choice.

both of you suck.

[K-Court]

[liftintexas]

2-29-08

Max Effort Lower Back

Deadlift
11 x 45
10 x 95
10 x 115
8 x 135
5 x 155

Pull throughs
12 x 40
12 x 60
10 x 80

Lunges DB
9e x 30e
10e x 30e
8e x 30e

Abs

Notes: I was really worried that I would not be able to do anything cuase of the back issues. But it went okay. I think I could have pushed more, but was trying to not overdo it. The back still has some tightness and don't want to reinjure.