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Toe dipping into the wold of Strength training

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RodgerIcon...21-05-2017 @ 18:23 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 21.05.2017 @ 18:23 PM by Rodger
taz said:Eh up Rodge hows things?
Sounds like you have been having leg issues? Hope it's getting better.
How's the family? All good I hope.

Hi mate! Not bad. Yeah still leg issues. Family good. Nearly 1 Year wedding anniversary already and our little girl turned 5 a fortnight ago!

Legs still troublesome. I have been training, some of it having to substitute squat exercises, but not been logging my training as its quite frankly pants but best I can muster up.

May as well start the logging again though.

21st May

Paused squat
No belt
Warm ups
2x137.5
2x137.5
1x160
1x160

Bench
Warm ups
4x82.5
4x82.5
3x95
3x95
2x105
2x107.5 not as good

Squat warm ups
5x127.5
5x127.5
4x147.5
4x147.5
Belt on
3x170
3x170 a real struggle
BillytheoldIcon...22-05-2017 @ 03:05 
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Sugdens crazy old person.
Member 4936, 7288 posts
SQ 270, BP 155, DL 270
695.0 kgs @ 100kgs UnEq
I been using magnesium oil spray on my forearm/ bicep feels well let's say sore to say the least. Got a sample bottle at a comp. seems to help,but I may be imagining it. You may want to try it if you have not yet! It's cheap to buy. Hope all is well bromate!
RodgerIcon...22-05-2017 @ 17:05 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Billytheold said:I been using magnesium oil spray on my forearm/ bicep feels well let's say sore to say the least. Got a sample bottle at a comp. seems to help,but I may be imagining it. You may want to try it if you have not yet! It's cheap to buy. Hope all is well bromate!


Hi Billy! that certainly sounds like an idea after having a quick "google". Cant help to try it.



Deadlift (tng with 2 sec eccentric)
Warm ups
Straps on
4x145
4x145
4x145
4x145
These felt incredibly hard on my lower back after yesterday’s squatting

Close Grip Bench
Warm ups
4x87.5
4x87.5
4x87.5
4x87.5

Deadlift
(straps)
4x145
4x145
3x167.5
3x167.5
2x190
2x190
RodgerIcon...24-05-2017 @ 16:46 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
24TH May

Squat
6x20
6x20
5x60
3x80
3x100
1x120
3x137.5
3x137.5
3x137.5
3x137.5
3x137.5
3x137.5

Bench
8x20
5x40
5x62.5
3x72.5
1x82.5
5x92.5
5x92.5
5x90
5x90
5x90
5x90

Paused Squat
4x117.5
4x117.5
4x117.5
4x117.5
4x117.5

The gym was like a giant greenhouse today and could barely get my breath
RodgerIcon...26-05-2017 @ 16:54 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
26th May

Feet up Bench
8x20
8x40
5x65
6x75
6x75
6x75
6x75

Deadlift
5x60
5x60
5x100
3x140
Straps on
4x170
4x170
4x170
4x170
4x170
4x170
This was horrible with the gym being boiling today!

Close Grip Bench
6x82.5
6x82.5
6x82.5
6x82.5
6x82.5
RodgerIcon...03-06-2017 @ 18:28 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
3rd June

Paused squat
5x20
5x60
3x80
2x100
4x120
4x120
4x120
4x120
4x120
Felt like s**te. Had a week and a bit off, been to Butlins with family. 10 feckin hours of start stop driving. Body shattered.

Bench
8x20
7x40
5x65
3x75
5x92.5
5x92.5
5x92.5
5x90
5x90
5x90
Felt tough as hell.

Strict press
5x20
5x35
10x45
10x45
10x42.5

Face pull
3x10
RodgerIcon...05-06-2017 @ 16:44 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
5th June

Squat
8x20
5x60
4x100
2x120
3x137.5
3x137.5
3x137.5
3x137.5
3x137.5
3x137.5
Tweaked my lower back f*cking gardening of all things yesterday so that’s great. Really made things hard work squatting. I should have done these Saturday after paused squats but didn’t give myself enough time in the gym.

Close Grip Bench
8x20
8x40
5x60
6x75
6x75
6x75
6x75
6x75

DB seated press / DB row
10x22.5 / 10x35
10x22.5 / 10x35
8x22.5 / 10x35
RodgerIcon...06-06-2017 @ 17:17 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
6th June

My lower back is still really troublesome. warm bath and stretched lots last night but then woke up feeling bad again.

Back extensions
12xbw
12xbw

Mobility and stretching

Deadlift
5x60
5x100
3x130
2x150
Straps on
4x170
4x170
4x170
Massive rest periods between each set
1x170 Fx170 and had to bail, twinge to lower right hand side of back
Wanted to see if I could deadlift and keep good form but to be honest the form on first set looked off when videos

Back extensions
15xbw
15xbw

Left the gym feeling dizzy, sick, in pain and f**ked off. Can’t afford treatment – will have to try and sort it on my own. Waste of a session really. Should have done something more productive
RodgerIcon...08-06-2017 @ 17:03 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 08.06.2017 @ 19:25 PM by Boar
8th June

My lower back is really bad. I was toying with idea of going to see the chiropractor, even though I can’t afford it. Sitting at work is making it worse as to be expected.
In addition I felt like my head was truly up my arse today, felt really dizzy and generally s**t.

Got to gym at lunchtime and had hair brained idea to try squatting, but resisted thankfully…

Hyper extension / reverse hyper extension
(all just bodyweight)
15 / 12
15 / 12
15 / 12
Foam rolling and stretching in between sets.

Major back pump and felt worse still!

Bench
8x20
5x40
5x65
6x75
6x75
5x85
5x85
4x100
7x100 PB

www.instagram.com/p/BVFEQJvlprA/?taken-by=rodgerherd

Went crazy. It was meant to be 2 sets of 4 to finish but set up was seemingly good and last set felt really good. Head was still spinning and 100x7 is still s**t @ 98kg but at least its some unexpected progess.

Was going to do some chest supported db rows etc but felt too sick lol
BoarIcon...08-06-2017 @ 19:22 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
I have had times where I thought I had done something horrific to my lower back ....... but it got better , with a bit of REST !!!


I did go to a chiro , they poked about and did some heat treatment , I really only wanted them to tell me I hadn't blown a disc .. not worth 35 quid


nice benchy benchy !!!
RodgerIcon...08-06-2017 @ 23:37 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Boar said:I have had times where I thought I had done something horrific to my lower back ....... but it got better , with a bit of REST !!!


I did go to a chiro , they poked about and did some heat treatment , I really only wanted them to tell me I hadn't blown a disc .. not worth 35 quid


nice benchy benchy !!!


Cheers Boar. I may well not phone the chiro, can't afford it anyway! Stretching is helping but active rest too
tazIcon...09-06-2017 @ 07:08 
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he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Not good to hear back naff mate. Think mr Boar could be right, don't waste the money on a chiro! In terms of rest only you can judge if you need complete rest (and if it will help, I find it doesn't unless I can't walk as a result of bad back) or if active rest is better.
When my back went I did Kettlebell stuff, swings mainly and worked my way up those. This naturally depends on what your issue is I guess.
RodgerIcon...09-06-2017 @ 16:57 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
9th June

Feet up Bench
8x20
8x40
5x62.5
3x72.5
1x82.5
4x92.5
4x90
4x90
4x90

Hammer strength type Lat Pull Down
10x50
12x60
12x60
12x60


Close Grip Bench
4x85
4x85
4x85
4x85
4x85

Incline DB Chest Supported Row
(slow and deliberate paused at top)
10x20
10x20
10x20
10x20

Reverse hyper on GHR
10xbw
10xbw
10xbw
RodgerIcon...12-06-2017 @ 17:07 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
12th June

Bench
8x20
8x40
5x62.5
3x71.5
6x80
6x80
5x90
5x90
4x102.5
4x100

Wide Grip Chin up
8xbw
8xbw
8xbw
8xbw

DB Row
8x40
8x40
8x40

Back Extensions / Reverse hyper SS
12xbw / 12xbw
12xbw / 12xbw
12xbw / 12xbw

Standing DB Press – Face Pull SS
10x17.5 / 12x 1/3 stack
10x17.5 / 12x 1/3 stack
10x17.5 / 12x 1/3 stack
RodgerIcon...13-06-2017 @ 17:03 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
13th June

Close Grip Bench
8x20
8x40
5x60
3x70
1x80
4x90
4x90
4x90
4x90
4x90

Lat Pull Down (hammer type)
12x30 per side
12x35
12x35
12x35

Chest support DB row
(super strict and slow)
12x20
12x20
12x20

Back extension
12xbw+15
12xbw+15
12xbw+15

Reverse Hyper on GHR
12+red band
12+red band
12+red band

Dips
12xbw
12xbw
12xbw

Lower back starting to feel better. Lost a little lard, still 98kg ish but short term aim is 95kg.
May start to add squat back in at the back end of the week and just repeat this week’s upper body stuff again

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