Spike's LOG 2003

[Deejay_Spike]

with tha link to the new overview :

http://users.chello.be/cr34222/Hugo.txt

the old one

http://users.chello.be/cr34222/Hugo-EX01.txt



k... friday i think i tore something in my lower back, becaus while warming up, i got to 220lbs, went down and felt a sharp pain in my lower back...

when i got home, i took a broomstick and EVERY DAY (from saturday till today, and i will continue) i did squats and goodmornings. that helped

today i only got to do SQ and BE seriously, tried to dl 135lbs but at that time was a hard thing for me. (!)

but there is hope... i don't have the pain i had friday, it's a healthier pain :D


SQ :

110*6/3
155*3
200*3
220*4/6

i'm happy... didn't have the pain i had friday... yet it felt hard, and went slow ... oh well, at least i survived...

BE :

255*2/6

this injury didn't affect my benching (thank god). this was a bit on the heavy side but it's normal since i didn't do any real kind of benching for 3 weeks.

i'm on the better hand now :D

[lilmuscleman]

glad to hear your getting better. i got like 5 more days till ME squat and my back is almost better now. good luck

[Deciever]

hope your back gets well..

hjave fun on the routine

[AMG]

Good luck on getting better deejay.

[Deejay_Spike]

thx dudes!

i've been back to my broomstick now and with some anti-inflammatory on my lower back!

goodmornings are a bit harder, but squatting seems fine (at least with the broomstick :D)

[healthy n_fit]

Hahaha ,good luck bro!! I hope your lifts go back to well over 300 and 400 soon!!

[Deejay_Spike]

well with some massages the past weeks and lots of broomstick squattin' and doing various exercises, i decided to go back to the gym and do what i do best (and no, it's NOT ****ing myself up :D )


so after doing 2 sets of abs, i head to the squat spot.

SQ :

110lbs*6/3
155lbs*4
200lbs*4
220lbs*4/4

woohooo no pain!!


BE :

240lbs*4/4

it was hard, but i made it


DL :

ok, so i wasn't in any pain (yet), so i decided to try the deadlift.

155lbs*4
220lbs*4
265lbs*1 !!!!


woohoo! i adjusted my form a bit, and it turned out well!!



ow yeah, btw... i'm not touching a belt ever again.... unless at a competition.


ok, so all this didn't give my any pain, so i was of to the assistance exercises where i could give my core a serious beating ;)

and i did!

man i'm coming back... lucky for me...

[Inzah_14]

Good job. Glad to see your getting better.

[AMG]

Great start on the come back bro. How's your back feeling?

[Deejay_Spike]

right now it's ****ing tired :D

[Deejay_Spike]

hey!! worked out again today!



SQ :

110lbs*6/3
155lbs*6
200lbs*4
245lbs*2/6


felt good... no pain, but heavy :/ oh well, it's all part of the healing process...


BE :

245lbs*2/6

i felt really stable... (yeah i know... i bench as much as i squat, who cares, it's part of the healing process :D)

DL :

155lbs*6
220lbs*2
285lbs*1

didn't do more because i don't wanna rush things...


again i did weighted hypers, the woodchop, incline situps, and leg raises

[Deciever]

Originally posted by Deejay_Spike
i bench as much as i squat, who cares, it's part of the healing process :D)



I was thinking the same exact thing...

But atleast you're getting better.. and it looks like you are getting better quick

[Deejay_Spike]

well... deadlifting is still delicate....

gotta work on some form changes....



but i'm getting back... still in pain, but at least I can bend over to pick up my socks after my workout!

so i'm getting better definately!!

[Deciever]

thats alwaysa good sign when you cn pick up your own socks

[Antaeus]

dude, what exactly did you do to your back again? did you go see a doc?

[Deejay_Spike]

don't really know... i think i may have tore something... but then again i'm not sure.

and i went to see a therapist twice :D

[Deejay_Spike]

yay! good workout!!

SQ :

220*4/6

no problem... next step, back to 245 and 265!


BE :

220*2
230*2
245*2
255*1
265*1
275*2

went good!!

after my last set i just wanted to do 220*10 just for fun :D it was cool.


DL :

yeah, PH34R 7H3 D34DL1F7 !!!
i chose to take a sumo stand, just to see what it would give. i didn't take a wide sumo.. just as wide as my squat, because i think it would be the strongest width on the deadlift too...

220*2 ok, bit odd at first, because it was a while since i did sumo
265*2 no problem
285*2
310*1 !!!!!!!!

yeah **** dude, !! all beltless and with no pain!! i'm happy... things are going good... very good. i noticed my start was significantly harder... but once i got it off the floor it went to lockout without problem...
i'm gonna start doing sumo's on a more regular basis now...

[lilmuscleman]

yep, i have the same problem at deadlift. getting off the floor is hard but locking out is a cinch. i don't believe i've failed locking out yet, just the ol grip 'n' rip off the floor.

[Deejay_Spike]

it can be a bitch, but at least this is the first workout without any discomfort in the lower back!

and still with a (pathetic) 310 deadlift :D

still squatting warmup-weights... but let's not go too fast ;)

[Deejay_Spike]

yeah, workout today!

Front Squat :

155*5
200*2/6


Squat :

220*4/4


Bench :

220*6/4


Stiff legged Deadlift :

175*8/6


Hanging leg raise :

BW*12/3


Hyperextensions :

20*10
35*8/2


Incline situps :

BW*10
20*8
20*6


Woodchop :

75*10
100*8/2


All in all a very good workout. my form is very good on the squat for the moment... bar very low on the back... takes stress away from lower back.

[AMG]

Great job Deejay. Looks like your coming back at a good rate bro.

How's that back holding up?

[Deejay_Spike]

actually it's fine... no pain or discomfort so far...

[healthy n_fit]

Great job dude! Looks like youll be getting 400/300/400 at your next meet :)

[AMG]

Originally posted by Deejay_Spike
actually it's fine... no pain or discomfort so far...

Great news bro!

[Deejay_Spike]

first real workout...

Front squat :

155*2
175*2
200*2
220*2

Squat :

245*2/4

Bench :

236.5*3/6

Deadlift :

265*6/6

Leg raises :

BW*10-*9

Hyperextensions :

35*9/2

Incline situps :

20*9-*8

Woodchop :

75*12
100*8
120*6


yeap, i'm back on track



next meet is Februari 15th

[healthy n_fit]

Good job Spike! Looks like you are gonna do well at your meet.

[Deejay_Spike]

double post / double post :D

[Deejay_Spike]

today was good... still improving

Front squat :

155*2
175*2
200*2
220*2
245*2

Squat :

255*2/4

Bench :

255*2/6

Deadlift :

285*2/6


then i did various ab work and hypers.

[AMG]

Nice job Deejay. Looks like you're working with heavier weight every workout. Looks like a smooth recovery.

[Deejay_Spike]

yeah... just watching out for the squat...


still beltless tho :D

tend to keep it that way too!

[AMG]

Originally posted by Deejay_Spike
yeah... just watching out for the squat...


still beltless tho :D

tend to keep it that way too!

Speaking of Squats, you're pushing nice weight in the front Squats bro.

Using them to keep pressure off the ol' back?

[Deejay_Spike]

not really... it's more to improve trunk stabilisation and to get more 'in the field' ab work...

[AMG]

Ah, I see.

Congrats on the smooth recovery Deejay. You're going to kick ass in the Feb meet.

[Deejay_Spike]

nah, gonna keep it cool... just show up and win

[healthy n_fit]

Originally posted by Deejay_Spike
nah, gonna keep it cool... just show up and win

ROFL. You'll do good. And now you better win haha! :D


Looks like you're doing really well man. Always moving the weight up every time :)

[Antaeus]

hey dude, keep up the good work! you're going to compete in Feb, eh? watch that back, dude. back injuries have a tendancy to nag nag nag if they don't heal right. :)

[Deejay_Spike]

hehe, yea i know

that's why i won't go balls to the walls...

like i said, show up 'n win :D

maybe 375 squat 310 bench and 375 deadlift

still makes an average 1060 total...

[Deejay_Spike]

hey guys !!

i'm posting a little later because... yeah well i just didn't have time to post because i went to a small Metalfest yesterday...


man that was cool !!!!! dude it was like, so cool! i just let completely go and yeah well... i drank a tad too much

but since the floor can't talk, i won't hear her complaining :D
roflol

k, now my training...

didn't train in my usual gym, but in the old one...
**** man their olympic bar sucks... it's like all worn out and smooth... a pain in the ass to squat with i tell ya had to put the bar higher on the back becaus i was afraid it would slip off.

anyway :

SQ :

220²
230²
245²
255²
265²


BE :

255³/4

nice 'n explosive... but their ****ed up bench ****ed up my wrists i think... no big deal, but still


DL :

275*5/5

was good too...





good workout actually.

and if you'll excuse me now, i'll be washing my teeth, because i taste puke... literally

[healthy n_fit]

Hahahaha! Glad ya had fun! :D

Workout looked fine. Must have been easy for you. ;)
Man, you recovered so fast. And that's good! :)

[Deejay_Spike]

hehe, yeah it was cool...


you think i recovered fast? **** man it took like a month...

and i still have to reach 300 in the squat :s

i'm 2 weeks out, so i'd like to hit 300 or 300+ tomorrow...

[healthy n_fit]

Originally posted by Deejay_Spike
hehe, yeah it was cool...


you think i recovered fast? **** man it took like a month...

and i still have to reach 300 in the squat :s

i'm 2 weeks out, so i'd like to hit 300 or 300+ tomorrow...


Hahaha. It didn't even seem like a month. Maybe it was. But, thats not "too" long. ;)

You'll get 300 in squat. Maybe more ;)

[Deciever]

i can squat more than you can!!!

sorry, i had to get that out while it was still true :)

[Deejay_Spike]

Originally posted by Deciever
i can squat more than you can!!!

sorry, i had to get that out while it was still true :)

roflol....

damn :D

[Deejay_Spike]

not a big workout... but Pavel is doing wonders for me!!!

gained an inch in Squatting ROM !!!

yes indeed, and i will continue till i can keep a thight arch in the hole, and till i can do a full split !

and my coach is competing with us on the 15th !!

i'm curious....


ow yeah, on to my training :

SQ :

265lbs²/6


BE :

255lbs²/6


DL :

285lbs²/6

[Deciever]

nice numbers today.. i guess i cant say that i cn squat more than you anymore :(

nice job on the increase squat ROM too

[Deejay_Spike]

k, so i didn't go 300+ on my squat but went 300+ on deadlift, so that's something ;)

I think i'll open 350/265/350....

gotta watch out tho'... i'm almost 215....

don't wanna go up in weight classes ...

[Deejay_Spike]

ohw yeah, my workout....


started with deadlift today

DL :

265lbs²
285lbs²
310lbs²/3

BE :

230lbs*5/6

SQ :

245lbs*4/6



went very very well...


the added flexibility comes in handy for the sumo deadlift....
i'm almost with feet against the weights... if i can strengthen my deadlift with my legs like that, that would give a nice rom decrease compared to my conventional deadlift ;)

back still good.... abs still good too ;)

[Deejay_Spike]

wassaaaaap

heavier workout today... hey i got a meet coming up so i gotta get used to heavier loads.

SQ :

245lbs ²
255lbs ²
265lbs ²
275lbs ²
285lbs ²

285lbs... talk about heavy !!!
but indeed.... fealt a bit heavy... hey, it's comeing back from an injury, sow i guess it's normal.
i'm still a bit unsecure in the descnet when i'm going for a backward squat. so for now it's in between backwards and downwards. i feel the most safe and comfortable that way.


BE :

175lbs ³
220lbs ³
265lbs, 4 singles

man, talke about getting used to it....

first single was total crap... pause was good, but came up slow and hard... wasn't thight enough.
the second one felt much better.
third single felt very good... i was really thight, and could bring the bar down low and stable. came up smooth and in one straight line.
the fourth single was by far my best. it almost felt light.


DL :

265lbs ²
285lbs ²
310lbs ²
330lbs for a single

hehe... i think i'll stick with sumo for now.... with my belly getting larger (bigger stomach and increase in ab size), i have a hard time keeping my back straight, so i tend to lockout my legs to early and rely on my lower back to do most of the work. the lower back which not only has to lift the weight, but also had to fight thight hamstrings.

ow btw, i have a small theory about my injury...
i think i tore my right multifidus muscle. since the erectors are much longer, a torn erector would block my entire back. and with my injury, the only thing i couldn't do is bend my lower back. all the rest was actually fine. it was a small tear, but it was enough to **** it up for one month ;)

[Deciever]

nice workout..

at least you can go heavier now.. even if you think its heavy...

How wide is your sumo stance?

and my mom ordered me Relax into Stretch :):)

[AMG]

Glad to see you're coming back stronger bro, good job.

[Deejay_Spike]

Originally posted by Deciever
nice workout..

at least you can go heavier now.. even if you think its heavy...

How wide is your sumo stance?

and my mom ordered me Relax into Stretch :):)


cool bro' !!!

hmm, how wide? shins at the rings, if we're talking about an olympic barvell.
i could go feet to weights, but that would be too wide for me i think.

[healthy n_fit]

Hahaha, my sumo isnt really wide ;) Toes a bit past the rings.

BTW Deejay, good luck this saturday!! :)

[Deejay_Spike]

thx, still got 2 more workouts left... 1 today, and another thursday. thursday will be very light.

[Antaeus]

good luck dude, and glad to see you're getting better. :)

[Deejay_Spike]

SQ :

285lbs ²/3

BE :

255lbs ²/4

DL :

310lbs ²/3





very good workout :D

shooting for a 310 bench saturday.

[Deciever]

good luck on the PR and in the meet

[Deejay_Spike]

i don't need luck, i need to get my ass on the bench and do it ;)

maybe i'll go for a 400 deadlift if i feel good... i think it's well withing my possibilities now...

[healthy n_fit]

Well good luck!

And nice workout. Looked like it was easy for ya ;)

[Deejay_Spike]

ok, so y'all know how my meet went :D

last two trainings :

Monday : SQ/BE/DL

SQ :

265lbs ²/6

no problem, exept that my ellbows were killing me.... i guess from the heavy squatting at the meet

BE :

255lbs ²/6

well, didn't go too well because of the hurting ellbows, but didn't miss anything.

DL :

310lbs ²/6

wiihaaa, sumo deadlifting!! feel those hammies and adductors working! it is a bit technical tho' to keep the hips as close to the bar as you can... whe i deadlift sumo, i have the habit of deadlifting in a squat stance. being with toes pointed straight forward. and now i try to toy with both... toes pointed forwards : hips further off from bar, and more lower back involvement. toes pointed outwards : hips closer to bar, all hips.






Today : DL/BE/SQ

DL :

310lbs ³/6

flew up. again the different toe position ;)

BE :

245lbs 4/6

damn.... the coming weeks i'm going to bench with a CLEAN pause.

man, that's tough... clean pause, as in : the bar barely resting on your chest, for a good second, then pressing it back up.
lately i have taken the habit of letting it sunk a bit in my chest. the problem with my 285lbs attempt at the meet was that i let it sunk a bit more AFTER the pause, and BEFORE pressing it back up. so i gotta get rid of that... man, the first few sets of that were tough....

Front Squat :

200lbs ³/6

no big deal.

[healthy n_fit]

Good workout! You quickly got back into it, and are doing great! Keep it up DJ. Are you a better sumo or conventional deadlifter?

[Deejay_Spike]

no idea....


if i work it right, i don't think i have a 'weaker' stance...

i've pulled 420 with both styles...

[Deejay_Spike]

cool, first training with both SQ and DL over 300lbs, needless to say it was beltless


SQ :

265lbs ²
285lbs ²
310lbs ²/3

went good... according to Orhan, it was really low.


i have also found out a new way to squat! instead of just squatting with a t-shirt, i just keep my sweater on. feels much better. it's a tiny psychological thing, but hey, if it makes you stronger!


BE :

265lbs for 6 singles

this was to train on a clean pause.. works well, but it's tougher than i thought.
last set i did a double


DL :

265lbs ²
310lbs ²
330lbs ²/3

not hard. getting used to the sumo stance, but groin is still a bit tight.

[Deejay_Spike]

this week's training : (ps : rep set scheme is as follows : 5/2 = 5r 2s)


1 SQ/BE/DL
2 DL/BE/FSQ
3 SQ/BE/DL

1 :
SQ : 285lbs ³/6
BE : 255lbs ³/2 then ²/4
DL : 310lbs ³/4

2:
DL : 330lbs ²/3
BE : 245lbs 5/2 then 4/4
FSQ : 200lbs ³/6

3:
SQ : 330lbs ²/1
BE : 270lbs ²/2 then 265lbs ²/4
DL : 330lbs ²/4




so saturday was the official training day confirming i'm fully recovered :D

oh btw, thursday (day2), i pulled my last set conventional to get the feel.

[Deciever]

good to hear that you are fully recovered

[lilmuscleman]

yep, that's really good to hear. now continue putting the rest of us to shame :D

[Deejay_Spike]

yep. it finally happened.

and had a lucky day too!!

they had a HPHD Inzer bench shirt. and it had size 48, the size i needed. Lucky for me, the owner of the gym (a powerlifter) and another older powerlifter were there and wanted to help me.

what a pain in the arse to get that on !! damnit!

the powerlifter noticed i had pretty big arms (17 inches) for a 200lbs powerlifter. which was a good thing for the sleeves! :D
no really, we spent like 10 minutes to put it on.

then on to benching.
it's a strange groove indeed! and painful too!

first : empty bar... didn't do much with it...
155 didn't get farther.
then 245, couldn't get it to touch.

did i say it hurted ? we also put on a belt to keep it from moving. it's also weird to get under the bar that way... arching was a bit harder too, but i can work on it.

then on to the next weight, 265lbs
i was thinking that 265 barely touching would be perfect for the meet.
it didn't touch squat. rowing it to my chest didn't work either.

then the next weight (which would normally be my second attempt), 285lbs...

HAH what did you think?? it DIDN'T touch either ! stalled like 2 inches above my chest... i guess i found my opener for the meet :D

really, i was really trying to ROW the weight to my chest... now i understand what westside meant with 'lowering with the lats' and 'pulling the bar apart'.

another positive thing : i didn't feel the weight. 285 felt like air. it flew back up like nothing. (lucky me i got strong triceps) HAH i'm happy! i'm in pain!




so, instead of opening with 265lbs, i'll open with 285, and then hit 310, and then 330lbs.

[Antaeus]

Originally posted by Deejay_Spike
really, i was really trying to ROW the weight to my chest... now i understand what westside meant with 'lowering with the lats' and 'pulling the bar apart'.


heh yep it's really hard to understand it if you don't know what rowing the bar feels like!

man u use a 48?? I switched to a 50... A 48 was chokingly tight on me and u weigh 20 lbs more than I do. :D

[Deejay_Spike]

heheheh, yea it's thight...


3 men to pull on the shirt and it took like 10 minutes