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.
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.
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.
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.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Nice workout, Richie. Glad the back is feeling better.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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
Quote:
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.
Be patient. It's better to heal properly than to rush it and risk further damage. Believe me ....
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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.
Good self-restraint there, Richie. I'm glad you got through this without any further issues.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
notes: The split squats and pullthroughs went better than before. I felt that was good. I think I need to increase height on the box jumps and hope I don't bust my butt
Thanks for the GL wish! Now i'm just returning the favor... Good luck with the back problem. I hope your back on your game in no time, as back problems can certainly be devastating.
__________________
"The reason most people fail instead of succeed is that they trade what they want most for what they want at the moment"- unknown
Again, missed my cardio day. I get up without issue on MTRF when I lift. But I tend to bag in on my designated cardio only day. Hopefully, I can make it up this weekend.
ill tell you why your incline DB is weak. Since the beginning of feb you have only done overhead presses twice, and both were in the form of jerks and push presses. Try added seated BB overhead pressing with strict form. Your incline will shoot up. Dont bother with the DBs on this. Your shoulders have no idea how to strictly move a barbell anywhere above perpendiculor with your torso. I promise it will shoot up after about 3 weeks.
ill tell you why your incline DB is weak. Since the beginning of feb you have only done overhead presses twice, and both were in the form of jerks and push presses. Try added seated BB overhead pressing with strict form. Your incline will shoot up. Dont bother with the DBs on this. Your shoulders have no idea how to strictly move a barbell anywhere above perpendiculor with your torso. I promise it will shoot up after about 3 weeks.
Steve, excellent suggestion. many thanks. Showing my ignorance, but when you say overhead press with strict form, is that different than military press?
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