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

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PikefingersIcon...24-05-2017 @ 21:51 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Post Edited: 24.05.2017 @ 21:53 PM by Pikefingers
Wednesday 24th May

Body weight 84.8

Dips 8, 8, 8, 8, 8, 8, 8, 8, 8, 8

These felt good. Good session.
PikefingersIcon...25-05-2017 @ 20:35 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Today - Thursday

Body weight 84.8 KG

Feeling very tired after an early start at work and a week with not enough sleep.

Deadlift (60) 15 good (80) 8 good (100) 6 good (125) 2 good! (150) +over/under grip 1 v. good (170) +belt & chalk 1 v. good?!
(120) double overhand 8 good!!

Pull-ups 7 easy! 7 easy! 6 good 5 good

E-Z Curls (30) 6 strict, 6 good, 6 OK, 6 good, 6 strict, 6 good

V. good session!!!

First time for months I have tried to deadlift this heavy. There was definitely a bit more there - probably 5KG, maybe more with adrenaline.

Next week I will switch to high reps done double overhand with moderate weights as I work towards getting in shape.
MuscleDemonIcon...30-05-2017 @ 13:59 
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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
I feel you should be doing more sets. You're jumping up too quickly. Sometimes you only do 5 sets in squat/deadlift.

You will find physiologically numerous sets gets the body/nervous system excited and primed for the heavier sets.

Doing more sets and ramping up weight better improves the motor pathways and form will become more ingrained. more sets ramping up will equal more overall weight and your muscular system will be more conditioned.

What about more direct upper back work to help squats? Creating support structure to help carry load.
PikefingersIcon...01-06-2017 @ 11:13 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
MuscleDemon said:I feel you should be doing more sets. You're jumping up too quickly. Sometimes you only do 5 sets in squat/deadlift.

You will find physiologically numerous sets gets the body/nervous system excited and primed for the heavier sets.

Doing more sets and ramping up weight better improves the motor pathways and form will become more ingrained. more sets ramping up will equal more overall weight and your muscular system will be more conditioned.

What about more direct upper back work to help squats? Creating support structure to help carry load.


Dzien dobre.

I probably could be doing more work sets on my main exercises at times, but (for my main 2 workouts) because I'm doing full-body workouts, I have a lot to fit in. -The last session was a bit of an exception with the way I built up the reps & sets. That was basically a 1RM session with the sole objective of that session being to hit as high a 1RM as I could.

I do quite a lot of pull-ups so my upper back - compared to the rest of me anyway - is actually pretty solid. The problem I have with squats is that I have most definitely *****d my lower back. -I can really feel the area, where I assume a disc is damaged, feeling bad sometimes even when I'm just sitting and leaning forward too much. I'm doing other things to try to manage it though, so I haven't permanently given up squatting yet.
PikefingersIcon...01-06-2017 @ 11:18 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Monday

Bodyweight 85.0

Leg extensions (35) 20 rst-pause & hard, 20 rest-pause 7 hard, 20 rest-pause & hard

Leg Curls (35) 10 OK, 10 hard, 10 hard but good

Bench (60) feet up 10 OK (75) feet up 2 easy

(82.5) - MISLOAD - Was meant to be 85, but one side had 2.5KG less - 2 reps

(85) 11 hard but v. good!!
(80) 10 hard

DB Press (22) 8 OK, 7 hard, 6 hard

Good session. The aim here was to hit max reps with body weight on the bench. Was aiming for 10 but didn't expect more than 8 or 9.
PikefingersIcon...01-06-2017 @ 11:19 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Wednesday 31st May

Dips 9 ok, 9 hard, 9 ok, 9 ok, 9 hard, 9 good, 9 good, 9 hard, 9 easy, 9 good

Am enjoying dips and I think they will be a good exercise for generally making me look ripped up and tough. Grin
MuscleDemonIcon...01-06-2017 @ 21:25 
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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
Pikefingers said:
Dzien dobre.
I probably could be doing more work sets on my main exercises at times, but (for my main 2 workouts) because I'm doing full-body workouts, I have a lot to fit in. -The last session was a bit of an exception with the way I built up the reps & sets. That was basically a 1RM session with the sole objective of that session being to hit as high a 1RM as I could.
I do quite a lot of pull-ups so my upper back - compared to the rest of me anyway - is actually pretty solid. The problem I have with squats is that I have most definitely *****d my lower back. -I can really feel the area, where I assume a disc is damaged, feeling bad sometimes even when I'm just sitting and leaning forward too much. I'm doing other things to try to manage it though, so I haven't permanently given up squatting yet.


I meant a lack of sets leading up to the work sets. Ramping up the weight with more lighter sets so warmed up well and nervous system ready for the heavier weight. As you say it's how you've wanting to train recently.

If you're assuming a slipped disc then you really should have had that checked a long time ago. Go to GP and get test slips for hospital as soon as you can or go to A&E and claim injury is more recent and wait a few hours to be seen.
I would want a medical review for confirmation of actual injury. With knowing you can make the right steps to healing and future training will be productive.

Get Kasia to give you a Polka Gora massage in that area and lots of pierogiHappy
PikefingersIcon...06-06-2017 @ 21:19 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Last Thursday

Body weight 84.4 KG

Deads (60) 16 felt terrible (80) 8 OK (100) 5 OK (115) 2 OK (130) 5 weight easy but grip was slipping (100) 5 back cramping & grip slipping

Pullups 6 easy, 6 easy, 6 ok, 6 hard, 6 hard, 6 v. hard

Straight bar curls (35) 6 hard, 6 hard, 6 hard but good

Had my mind on other things on this day. The weather was hot and I wanted to be doing something else.
This wasn't a great session, but I was probably due a bad session, as I had strung together a few good ones on the trot, which doesn't often happen when I'm in calorie deficit.
PikefingersIcon...06-06-2017 @ 21:27 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Monday 05 June

Body weight 84.2 KG

Squats - just felt like doing these, even if it's not a good idea. Weight loss would be a lot harder without the big lifts

(60) 10 slow but good (80) 6. v. slow & heavy but good (100) 4 hard but deep Roll-Eyes
(120) 2 hard but OK (90) 5 hard but good!

Bench (60) feet up 10 good (80) 2 v. easy (95) 1 OK (105) 1 v. easy!! wtf!? (112.5) 1 extremely hard & dicy
(90) 5 hard, 5 hard but god

DB Press (22) 8 hard, 7 hard, 8 good

VERY pleased with the 112.5. That's probably as much as I've ever benched at this bodyweight. It seems ridiculous to think that when I was doing multiple easy work sets with up to 102.5 that I only ever managed 125. I think I'm s**t at singles and relatively good at reps. If I had the desire to get fat as f**k again (I don't), I'm sure I could get up to 130+ without too much trouble.

This was a good session.
PikefingersIcon...06-06-2017 @ 21:29 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Today - tues 06 June

Today I turned up one day early for tomorrow's training, wondered why it was feeling hard, realised it was because I benched yesterday - and that I am a massive spaz.

Dips 5 ok but tired, 5 ok but tired

Will be back to do the proper workout tomorrow
PikefingersIcon...06-06-2017 @ 21:36 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Have decided to post some long-medium term goals, as it might help me to retain focus.

I would like to get down to around 75 KG body weight.-Or at least to be able to for a PL comp if I wanted to. That would mean an evening before weight of 77-78 KG.

Lift goals:

Squat: 150
Bench: 110
Deadlift: 180

The squat is probably going to be the only really difficult one here - and potentially unrealistic given that my back didn't even hold up to 140 KG at 93 KG body weight recently when I was relatively strong at that weight and doing 125x10 beltless.

The squat would also mean two times+ body weight, raw without wraps to good depth, which would be significant for me. I did a comfortable and deep 155 at 78.7 a few years ago, but that was pre back injury.

@Muscledemon - If it was easy to get my back seen to, I would love to do it. Time is the main issue, but I also don't think they will give me an MRI/Xray on the NHS will they? Not sure I can bring myself to lie my way through A&E as it will probably be obvious that I haven't just done it.
MuscleDemonIcon...08-06-2017 @ 08:09 
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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: 08.06.2017 @ 08:10 AM by MuscleDemon
Pikefingers said:Have decided to post some long-medium term goals, as it might help me to retain focus.

I would like to get down to around 75 KG body weight.-Or at least to be able to for a PL comp if I wanted to. That would mean an evening before weight of 77-78 KG.

Lift goals:

Squat: 150
Bench: 110
Deadlift: 180

The squat is probably going to be the only really difficult one here - and potentially unrealistic given that my back didn't even hold up to 140 KG at 93 KG body weight recently when I was relatively strong at that weight and doing 125x10 beltless.

The squat would also mean two times+ body weight, raw without wraps to good depth, which would be significant for me. I did a comfortable and deep 155 at 78.7 a few years ago, but that was pre back injury.

@Muscledemon - If it was easy to get my back seen to, I would love to do it. Time is the main issue, but I also don't think they will give me an MRI/Xray on the NHS will they? Not sure I can bring myself to lie my way through A&E as it will probably be obvious that I haven't just done it.



Glad you have goals set. That will help shape your training and focus. By the time you reach the end stage of contest prep your contest figure aims will be higher as your conditioning to it improves.

Even if the injury is old I would imagine they will still treat you although you would have to wait a long time in the queue as other people with immediate injury would be prioritised over you.

You can be seen straight away seeking private treatment. If you can get it done, you will feel better knowing exactly what has occurred.
If it is a spinal disc out you may need a nerve block or epidural of anti-inflammatory corticosteroids or surgery. Due to it now being an old injury scar tissue would be formed and it could be too late for surgical route.

Try taking Ibuprofen and paracetamol 20minutes before a workout, may reduce your discomfort during training.

At least make effort to get diagnosed as the main thing, then you know how to deal with it.

Good job benching, still powerful.
Funky_monkeyIcon...09-02-2018 @ 09:59 
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1kg of lamb chops is a days wages over here
Member 160, 4459 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
Pikefingers said: Time is the main issue, but I also don't think they will give me an MRI/Xray on the NHS will they? Not sure I can bring myself to lie my way through A&E as it will probably be obvious that I haven't just done it.


I had two MRI's done on the NHS. They tried to send me off for an x-ray for my left knee, then I told them it's not the bone that's the issue, and she reluctantly agreed. What do you have to lose by asking your GP for a referral?
WiegieboardIcon...28-03-2018 @ 22:34 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
How is the recovery coming on etc?
PikefingersIcon...04-04-2018 @ 22:45 
Squatting isn't doing my back any good.
Member 5108, 823 posts
SQ 170, BP 125, DL 210
505.0 kgs @ 93kgs UnEq
Wiegieboard said:How is the recovery coming on etc?


Hey Wiege.

I had the MRI to find out what was was going on with my lower back and was told that there was ďnothing specific to be concerned aboutĒ. I have a slightly bulging disc and some wear in a few places, but itís apparently ďconsistent with ageĒ (Iím 37). Basically I havenít badly damaged my back as far as spinal experts can see, but I know there is a little more going on than the MRI is showing, as the squat movement is now very uncomfortable for me. Takes a lot of stretching and yoga to be able to squat without discomfort and then once I start pushing it for a while, my lower back gets very tight and I struggle to do more than a quarter squat. The bottom part is just so uncomfortable (forward lean with back tightness) that I havenít dared to go above 60KG on some sessions.

The back hasnít really been the main influence on my recent training though. Itís more been the fact that I have been trying to get really lean - which means losing most of my strength. (I can do all the things in my tagline, just not at the same time). Iím down to 78.5KG now and actually looking fairly trim. Iím running once a week as well as doing two proper weights sessions and one mini (assistance) one.

I guess a little longer term goal would be to get as lean as I feel I want to be (abs or pretty close to it) and then stay at that weight and hopefully allow my body to get used to it and eventually rebuild some strength. I am wondering whether I should give up squatting though. -Having said that I did recently have a good run of squatting for a few months which saw me squat above 140 (142.5) for the first time and n 4 years and at a lightish body weight of 85KG.

Generally reasonably happy with training anyway. Just need to be prepared to readjust expectations depending on back and body weight.

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