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Thread: It's a long way to the top...
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08-05-2014, 09:17 AM #541
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08-05-2014, 09:35 AM #542
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3944
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08-05-2014, 10:21 AM #543
I didn't hurt it during a squat set. It actually started bugging me like 5 months ago after sleeping funny one night. At that time I was a month out from a meet and peaking so I just trained through it. Gave a little time off after my meet then started up sheiko again and it was okay but now getting tight again so backing off for a month or so but this time really focusing on active recovery for it with tons of light weight low back sets and even doing some random yoga type stuff here and there with lots of foam rolling and stretching.
I think the biggest issue I have is my damn 2 hour round trip commute to work but no way around that obvLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-05-2014, 12:04 PM #544
the commute definitely is screwing you over.
I had to commute during the winter about 2.5-3hrs total each day driving and my back got royally screwed.
It's why I had to reset my lifts as much as I did.
you may need to do extra mobility work to get it feeling a bit better.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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08-05-2014, 12:30 PM #545
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3944
I took a summer job this summer that involved me driving around for hours a day and when I wasn't there I was sitting in the office. I understand your pain. My anterior pelvic tilt definitely came back. Dat daffy duck walk doe. For me I just need to actually stretch (lolwut?) my back and work on hamstrings and abs more. Similar?
My log http://forum.bodybuilding.com/showthread.php?t=149523363
Best
415/295/455x2 1165
Goal
448/339/515 1302
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08-06-2014, 11:10 AM #546
Yeah I sit in an office chair most of the day too but it never is bugged by that since I can lean way back with it. I also try and get up and walk around a lot during the day.
I bought a cheap back brace to wear during car rides which seems to just help keep everything neutral but small sample size so far will use it for a few weeks and see if it makes a differenceLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-06-2014, 11:22 AM #547
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2121
ugh the back problem does not sound fun.
what's your mobility work look like right now (outside of warming up)?My website:
NoFluffStrength.com
Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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08-06-2014, 11:35 AM #548
I admittedly really slacked on any kind of mobility work/stretching/active recovery the past 3 months which is why I blame myself for the lingering back issue (that and being #teamoldman). But I am all in on it now and looks like this:
- daily stretching/foam rolling
- yoga type movements 1-2x a week
- light lower back lifting 3x a week (doing hyperextensions, GMs and RDLs right now)
- no squats, sumo pulls only (don't feel any issues with sumos at all), no big arch on benchLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-06-2014, 11:54 AM #549
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2121
seems like a good game plan to me.. i agree with just waiting this out and if it doesn't improve, getting a second opinion.
My website:
NoFluffStrength.com
Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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08-06-2014, 12:19 PM #550
- Join Date: Oct 2012
- Location: Oklahoma, United States
- Posts: 2,812
- Rep Power: 3944
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08-07-2014, 06:54 AM #551
From yesterday.
Bench (Sheiko 29 W2D3):
45x12
95x8
145x5
175x4
200x3
200x3
230x2
230x2
215x3
185x5
165x7
Light weight lower back circuit:
GMs 95x3x10
RDLS 135x3x10
Hypers BWx3x15
Leg Extension:
5x20
Leg Curl:
3x15
Standing Cable Crunch:
160x3x20
Planks:
2x60 seconds
I think everyone's different with what kind of recovery stuff they need. I neglected it for a long time and learned I need to be more active with it but everyone's different.
I don't feel any issues pulling sumo, but haven't pulled a ton of weight yet. It feels great, I'm just weak at it.
Not gonna get any carry over just doing baby weight to get some blood flowing in the low back and get a nice stretch. Gonna be weak when I get back to squats but I'm okay with it!Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-07-2014, 09:01 AM #552
- Join Date: Jun 2012
- Location: Virginia, United States
- Age: 28
- Posts: 3,382
- Rep Power: 2121
Didn't know too many other people did the standing cable crunch. I really hope you're not doing it the exact same way I am with the same brand of cable machine because if so you're infinitely stronger with it than I am.
My website:
NoFluffStrength.com
Never sensational. Always real.
Currently just coming off of a show; follow my offseason log:
Mindfulness, Mastery, and Muscle - DJaRiHardstyle's Offseason Mission
http://forum.bodybuilding.com/showthread.php?t=172199513&pagenumber=
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08-08-2014, 06:07 AM #553
Misc stuff from yesterday.
OHP:
worked up to
115x3x7
Arnolds:
45x3x10
Shrugs:
3pps 3x10
Face Pulls:
140x3x12
Pull Ups:
BWx12
BWx10
BWx9
Moto Rows:
110x3x8
Guns:
DB Curls 45x2x8
Hammer Curls 45x2x6
Yeah every machine is gonna be different and some are double weight ones too. I used to do these with a lot more weight but like it lower get more of a stretch and no struggling to not get picked up by the weightLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-08-2014, 07:31 AM #554
no fkn idea how people do the cable crunch standing, always have to do em on my knees (inb4...)
hope your body repairs soon fender!YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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08-08-2014, 07:46 AM #555
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08-08-2014, 08:26 AM #556
lol that's true and everywhere except the actual powerlifts!
I trained with my brother a few months back who is a great athlete (played/trying to play pro soccer still) and lifts like face pulls and tricep pushdowns that mean little I was doing double what he was, don't know why I have these random strong useless lifts.
Also back when I was skinny fat at 175, I couldn't lift 315 off the ground, but could add a 50 pound dumbbell and do 8 pull ups.
I make no sense
Thanks braj.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-08-2014, 10:01 AM #557
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08-08-2014, 10:31 AM #558
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08-10-2014, 08:48 AM #559
From yesterday.
Bench (Sheiko 29 W3D1)
45x12
95x8
145x5
175x4
200x3
200x3
230x3
230x3
230x3
230x3
230x3
230x3
Cable Flies:
50x3x10
Did some tricep stuff and went for a walk/run. Prob gonna head in some time today and do my light lower back stuff and some core.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-12-2014, 08:36 AM #560
Last two days.
Sunday:
GMs:
115x3x8
RDLs:
155x3x8
Hypers:
BWx4x15
Cable crunch, ab wheel and planks.
Yesterday:
Bench: Sheiko 29 W3D2:
45x12
95x8
145x5
175x4
200x3
200x3
230x2
230x2
230x2
240x2
240x2
230x3
230x3
Sumo DLs: felt like **** just worked up to a couple light singles
135x5
185x3
225x2
275x1
325x1
325x1
325x1
Conventional DLs:
225x3x3
Pull Ups Wide Grip:
BWx3x8
So I really dislike sumo pulls. Going to start light and work up with conventional again but using stricter form while keeping sumos in some way. Conventionals just feel so much more natural I just need to think of my back at the same time.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-12-2014, 09:28 AM #561
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08-12-2014, 09:37 AM #562
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08-12-2014, 09:47 AM #563
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08-12-2014, 05:04 PM #564
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08-13-2014, 06:02 AM #565
yeah I guess slow was a bad word to describe how they feel since that's not abnormal, they just don't feel strong at all
sessions aren't long at all right now since I'm not doing squats. The squat portions always take forever for me. I can fly through 10+ sets of bench. Prob in an out in an hour or so right nowLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-14-2014, 05:59 AM #566
From yesterday. Was first time in forever I was sore going in which honestly I'm surprised doesn't happen more often benching 3x and pressing 1x a week. So it was somewhat of a grindy day but still got all reps without too much trouble.
Sheiko 29 W3D3 Bench:
45x12
95x8
145x5
175x4
200x3
200x3
230x3
230x3
230x3
230x3
230x3
230x3
230x3
Chest cable flies:
50x3x10
Tricep Pushdowns:
3x10
Lower back light routine:
GMs 95x3x10
RDLs 145x3x8
Hypers BWx3x12
Needing an off day today so gonna take it and do some pressing/shoulder stuff tomorrow instead.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-14-2014, 07:32 AM #567
you ever think of trying different styles of training or are you pretty in love with sheiko? I know you said it works way better than 5/3/1 for you, which honestly it probably would for everyone, I'm not a 5/3/1 fan, no volume on main lifts, low risk low reward.
"Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
� Hunter S. Thompson
Live fast, die young, and leave a jacked and tan corpse.
Best lifts
Squat- 500
Bench-390
Deadlift-635
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08-14-2014, 07:48 AM #568
I'm always open for anything. The only programs I've run are Starting Strength, Sheiko and 5/3/1 so I haven't done a bunch of them. I really like Sheiko for bench especially right now because I'm making nice gains and you never need a spotter for it which is nice working out alone most of the time.
Right now I just gotta get healthy before really looking at programming moving forward but I'd like to do something with RPE next when that time comesLog -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-19-2014, 04:56 PM #569
Last few workouts. Been super busy haven't posted much lately and took an extra day off.
First one:
OHP:
115x8
115x8
115x7
Shrugs:
3pps 3x10
Arnolds:
50x3x10
Face Pulls:
3x12
Pull Ups:
BWx3x10
Today:
Sheiko 29 W4D1 Bench:
45x12
95x8
135x5
155x5
185x5
215x4
215x4
215x4
215x4
215x4
Cable Flies:
50x3x10
Tri Pushdowns:
3x10
Light low back circuit:
GMs: 95x3x10
RDLs: 145x3x10
Hypers: 3x12
Cable Crunch:
3x20Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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08-22-2014, 06:43 AM #570
From yesterday. Probably the toughest bench day of 29, lots of sets.
Sheiko 29 W4D2 Bench:
45x12
95x8
145x5
175x4
200x3
200x3
230x3
230x3
240x2
240x2
240x2
200x5
200x5
200x5
200x5
Sumo DLs: Just doing some singles working on technique
335x1
335x1
335x1
Conventional DLs: also working on technique with light weight
275x3
275x3
275x3
Did some core stuff and some guns and called it there.
Back felt pretty great today in the gym. The main problem I have right now is my commute killing the back and funny enough the last few days I've been wearing my lifting belt for my commutes and it's helped a lot so gonna keep doing that for awhile and see if that will help nip this in the bud.Log -> http://forum.bodybuilding.com/showthread.php?t=153108621
Meet Results:
352/220/407...979
385/237/424...1046
402/253/457...1112
419/260/474...1153
"Be quick or be dead!" - Iron Maiden
\m/ >_< \m/
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