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Get lean, increase PB's and try not to seriously injure myself

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PikefingersIcon...29-01-2015 @ 20:53 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Jindobre. The stuff with the 22.5 DB was shoulder pressing.

Thurs, Deadlift Day (or at least it used to be)

06:30 AM, 83.8KG - the snacks (and free lunch) at my new job are pretty good. Time to get back to the diet.

Deadlifts:

(My lower back felt pretty bad as soon as I got out of bed - 20 rep squats on Mon must have aggravated it)

60x10 - these were uncomfortable - lower back v. stiff & feeling tired
80x8 - lower back now very uncomfortable - unable to lower weight for last 6 inches or so, so basically dropping it, but with hands still on the bar

100x5felt stronger, as i was getting warmed-up, but back was terrible by this point

Planned to do 6-8 triples with 130 just to get something done, but when i loaded the bar my back was basically cramping just at the thought of it. By this point I was unable to bend down enough (it's the bending at the hip and leaning forward that I can't do) to even pick up a 20KG disc leaning up against the wall - had to support myself by leaning on one leg with free hand.

Back buggered again.

Hamstring machine x10, x10, x10

Pullups (with 6KG weight) x5, x5, x5, x5, x5

E-Z curls (37.5) - realised how bad back was at this point as i couldn't even pick the bar off the floor. Had to do a monkey manoeuvre by bracing my wrists against my shins.

x5, x5, x5 - hard
Funky_monkeyIcon...29-01-2015 @ 23:23 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Dzien dobre. Not to be confused with dobre bobr.

Good to see you on here. I'm hosting a comp in March - push pull. Get yourself entered! Will be in Mill Hill.

You're not as fat as you think.
PikefingersIcon...30-01-2015 @ 00:25 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Funky - would love to do it but as things stand I'm currently not capable of pulling.
Will try to get myself fixed in time. Was thinking of lifting at 75KG.
Funky_monkeyIcon...30-01-2015 @ 11:34 
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Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Pikefingers said:Funky - would love to do it but as things stand I'm currently not capable of pulling.


I know the feeling Wink

Under 75kg? Wow, that's a big drop you're looking at. I remember at the WPC comp in Bournemouth, you were chomping on chocolate covered peanuts and raisins.
PikefingersIcon...02-02-2015 @ 21:52 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Funky_monkey said:
I know the feeling Wink
Under 75kg? Wow, that's a big drop you're looking at. I remember at the WPC comp in Bournemouth, you were chomping on chocolate covered peanuts and raisins.


The 75KG plan may require a 24hr weigh-in, but maybe not. In 2010 I got down to 76KG (for about a week) after taking a look at myself in the mirror at my peak weight of 100 6 months earlier. Am currently around 83 and still have enough chub to lose that I would definitely be below 80 when lean, so that would put me close enough to the 75 class.

I remember the chocolate peanuts and raisins moment. They are good snacks and that was a pretty good comp to watch. It's a shame the BPC down run those big shows at the Bournemouth BIC.
PikefingersIcon...02-02-2015 @ 22:04 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Squat day - at least it should have been.

Bodyweight 83.3.

Squats: 60 x1 - could only get about halfway down, 60x2 got to just above parallel, but was very uncomfortable
Felt very tired even from my failed squatting efforts. Lower back still very tight (even though I didn't deadlift last week).
Decided not squat as i basically couldn't anyway. Very pissed off.

Bench

(60)x10 OK
(90)x5 OK, X5 better, X3 feeling tired - gave up at 3
(80)X6, X5 tired

I actually think I found benching harder because I didn't squat before, which meant that I wasn't at all warmed up before starting. This benching still wasn't too bad for me at my current bodyweight though. Attempting 90 for 5X5 at this weight was a bit ambitious for me anyway.

Military press

(50) 3 OK, 3 OK, 3 OK, 3 easy - didn't feel very motivated for these sets and was also running out of time

Hamstring curls machine (This is basically my rehab that I'm doing to build stronger hammies to protect my lower back in deadlift)

x111, x11, x11

I have trained the 3 powerlifts heavy(ish) for over 7 years now and have never had a serious injury before. I can only think that it's because I'm getting a bit older that I'm now a bit more sensitive to injuries.

On a slightly more positive note... I fell asleep on the train yesterday and left my phone on it when I woke up. Called the phone later and a very honest young man answered the phone, told me who he was and where I could collect it from his workplace. Phone collected.
MuscleDemonIcon...03-02-2015 @ 10:20 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Sorry to hear you can't squat as well. I would recommend front squats as opposed to back squatting for now as the upright position forces thoracic extension keeping your back rigid.

Instead of hamstring development, to protect the lower back it's better to work directly on the erector spinae and make them thick and powerful.

Persevere.
PikefingersIcon...03-02-2015 @ 12:57 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
I will definitely persevere. I don't really want to end up being a bench only guy, although if I do, I might have to megabulk and start shifting some bigger weights.

The movement that I basically can't do at the moment is bending at the waist, which unfortunately means that romanian deadlifts are also out for the moment. Will look at rehab exercises more carefully and see if there is any way I can include something to target the back more directly.
PikefingersIcon...06-02-2015 @ 22:14 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Thursday - which used to be deadlift day.

Back still feeling pretty dodgy, although a little better after no squatting on Monday.

Bodyweight 82.8

Cleans (used 15KG plates to make bar lower to floor)

(50) x5,x5,x5,x5,x5,x5,x5,x5,x5 all nice less than 1 min rest between first 5 sets

All nice and easy

Pullups (+7KG) x5, x5, x5, x5, x5 all good - very pleased with this

Hamstring machine x15, x14, x13

Barbell curls

32.5 x7 easy
37.5 x6, x6, x5 all good

Plank on a vibro plate thing (doing this for rehab) 30 seconds x2

Fairly good workout. Will stick with cleans for a few weeks. Basically using them so I can still pick a weight up off the floor with some kind of worthwhile exercise, whilst not hurting my back as much as I would with deads.
MuscleDemonIcon...07-02-2015 @ 13:38 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
is it alright if you make the exact date of training clear using BB code?

Cleans are great for explosiveness off the floor and upper back and trap development as well.

Not so sure about the plank on the vibrating plate. I tend to think of this machine as a gimmick and the vibrations may inflame your tendons through the consistent tremor.

Good going, hope to see another session from this weekend.
PikefingersIcon...07-02-2015 @ 17:20 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Jindobre.

Today was a bit of tinkering about with a dumbbell ate home, as I sometimes do on a Saturday. Tried to go a bit heavier jst for Steven.

22.5 x10
25 x8
27.5 x5
30 x4 Have never really trained DBs before, so think 30 was actually a PB, lol.
27.5 x6
25 x9
22.5 x12

DB Curls - done with one dubmbbell, passed from one hand straight to the other after each set, so the dumbbell was held constantly for the duration of 10 sets (5 each hand)

15 x5, x5, x5, x5, x5

Have been trying to practice getting down to the deadlift position and just seems like I can't bend my legs enough to get my hands low enough down whilst also leaning forward to reach for the bar. Bit strange .Might have to video my cripplednes for all to see.
PikefingersIcon...07-02-2015 @ 17:25 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
MuscleDemon said:

Not so sure about the plank on the vibrating plate. I tend to think of this machine as a gimmick and the vibrations may inflame your tendons through the consistent tremor.


Was equally skeptical about the vibro-plate thing when the trainer mentioned it to me, commenting (knowing I was about to sound like a sexist pig), that I thought it was the sort of thing that only ladies would usually do. -BUT, it's actually pretty effective, as the vibrations cause all of your core and back muscles to constantly contract many many times per second. It'S basically like doing a regular plank but s**t loads harder.

Will try to see if there is a suitable bit of equipment for doing glute-ham raises (are those the lower back & hammy things where you bend at the waist with your legs supported in a rigid position?? - anyway, that's what I mean).
PikefingersIcon...09-02-2015 @ 22:13 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Monday.

Bodyweight 82.4

Bodyweight squats (just me, no bar) x 10 - uncomfortable

(60) x6 very uncomfortable - thought about stopping, x6 bit better
(80) x5 - had a revelation during this set when I realised that if I fill my gut with air and really tense my abs at the bottom of the squat, forcing my abs out, I hardly felt any discomfort when reaching the bottom of the squat - which is when my back has been starting to ache

(100) x5 -abs tensed at bottom, reasonably comfortable
(110) x5 abs still tensed, very easy - loads of power out of the hole. Quite pleased with this. Not because of the weight moved, but because of the fact that I was able to do it without feeling like a cripple.

The belted 110's were the first squats under 140 I have done for 2 years when I have used a belt. This didn't feel good. -On the plus side however, when i planned my session for today I originally intended to belt-up for all my sets including the 60's.

Bench (feeling tired after squatting)

(60) x10 bit tired and s**t
(92.5) x3, x3, x3 OK - knew i couldn't do more reps at 90 than i did last week, so just thought f**k it, let's go heavyish, just for The Weeman.
(80) X5 pretty tired by this point

Hamstring curls x12, x12
Plank on vibro plate (mega-turbo setting this time) 30 seconds

Felt like I was losing weight too fast, so I ate some chocolatey filth that can be spread on bread after dinner. Then had a protein shake.
MuscleDemonIcon...10-02-2015 @ 13:27 
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We all live as we chose.
Member 5051, 866 posts
SQ 157.5, BP 95, DL 220
472.5 kgs @ 61.1kgs UnEq
Post Edited: 10.02.2015 @ 13:27 PM by MuscleDemon
Jindobre.

Awesome to hear about your 'revelation' and resulting progress Happy

"Let's go heavyish just for the Weeman" I like this supportive attitude we have developed. Perhaps you noticed I am including higher volume sets recently as well. It's good to listen to people with consideration.

I have missed training the last few days because of drunken frolicking on Saturday night but soon returning to life.

I hope you enjoyed your chocolaty filth, you animal.

Jen KOO yeh.
PikefingersIcon...12-02-2015 @ 22:50 
Squatting isn't doing my back any good.
Member 5108, 869 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Jak sze masz.

Today's training (having cracked this BB code thing yet)

Bodyweight 83.1KG - chocolate filth has obviously left its dirty mark

Cleans - 15kg plates used again to make bar lower to floor

55 x5,x5,x5,x5,x5 (30 seconds rests between first 5 sets then 1 min rests) x5, x5, x5 - These were pretty comfortable

Pullups (+8KG) x5, x5, x5, x5, x5

Hamstring mincing movement x15, x14, x14

Barbell curls (40) x5, x5, x5, x5 all good

vibro-plate planking thing on super-turbo setting - 30 secsx2

Good session barring the absence of any real exercises. Back is now only slightly buggered - let's see how it holds up after a bit of deadlifting. Will wait a few more weeks before trying it. Plan is to try 60x5 for 8 sets next week still using 15 plates to make it harder. Will then switch to 20discs and up the weight. That's the plan anyway...

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