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Toe dipping into the wold of Strength training

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RodgerIcon...15-06-2017 @ 13:38 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Back extension
15xbw+15
15xbw+15
15xbw+15

Reverse Hyper on GHR
15+red band
15+red band
15+red band
macrothIcon...15-06-2017 @ 13:50 
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no longer the Swiss Deadlift record holder
Member 3517, 3368 posts
SQ 182.5, BP 122.5, DL 255
560.0 kgs @ 90kgs UnEq
I know it's hard to abandon a major lift like the squat, but unless you're planning on doing a meet in the near future maybe you could work your legs with movements that don't affect your lower back (as much), like trapbar deads, belt squats, etc.?
Wayne_CowdreyIcon...15-06-2017 @ 15:20 
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Still got a little bit of strength
Member 400, 22149 posts
Try zerchers. They usually make my back feel good.
RodgerIcon...16-06-2017 @ 17:04 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 16.06.2017 @ 17:26 PM by Rodger
16th June

Squat
10x20
8x60
5x90
3x110
Belt on
3x130
2x155
3x175 www.instagram.com/p/BVZnMoJlzSR/?taken-by=rodgerherd
3x175

I reckon I could have done 4-5 on each set at a push. I brought stance in a little. The issue I was having around the hip/and ITB band has stopped bothering currently.
Pleased with this after 10 days almost, with no squatting. Form was good in my opinion. Must keep doing the back extensions and banded reverse hypers although didnt have time to do them today. and stretching generally at home.


Bench
8x20
5x50
5x70
5x78.5
5x78.5
4x90
4x90
3x105
3x105
Not great today. I did a rep less on each set than prescribed as Im essentially repeating last weeks week of training this week (but with lower body included back in)


Beltless Paused Squat
4x130
4x130
3x145
3x145 5sec paused last one
RodgerIcon...17-06-2017 @ 21:34 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Feet up bench
8x20
5x40
5x65
3x75
1x85
3x95
3x92.5
3x92.5
3x92.5

Deadlift
6x60
5x100
3x125
Straps
5x145
5x145
4x165
4x165
Belt on
3x190
3x190

Back extension
15xbw
RodgerIcon...20-06-2017 @ 12:53 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
19th June

Back ext / Banded reverse hyper on GHD

20 +15 / 15+red band
15 +15 / 15+red band
15 +15 / 15+red band

Close Grip Bench
8x20
8x40
5x60
3x70
2x80
90x4
90x4
90x4
90x4
90x4

Wide Grip Chin up
10xbw
8xbw
8xbw
8xbw
RodgerIcon...20-06-2017 @ 13:37 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
20th June

DB standing press
8x12.5
5x15
10x17.5
10x17.5
10x17.5

Face Pull
12 x 1/3 stack
12 x 1/3 stack
12 x 1/3 stack

DB curl
10x12.5
10x12.5
10x12.5

Dips
8xbw+10
8xbw+10
8xbw+10

Back extension
20xbw
20xbw
20xbw
lowerback pump!!!!
RodgerIcon...22-06-2017 @ 17:00 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 22.06.2017 @ 17:04 PM by Rodger
22th June

Paused Squat
8x20
5x60
3x100
1x120
4x127.5
4x127.5
3x147.5
3x147.5

Squat
(belt)
3x175 not good
3x165 better but not deep enough

Back Extensions / reverse hyper on ghd
15xbw / 12xbw
15xbw / 12xbw
RodgerIcon...23-06-2017 @ 17:08 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
23th June

Bench
8x20
8x40
5x60
3x70
6x80
6x80
5x90
5x90
4x100
4x100 completely cocked up this set.

Wide grip chin ups
8xbw
8xbw
8xbw
8xbw

DB Standing Press
10x15
10x15
10x15

DB Row
8x45
8x45
6x45
RodgerIcon...24-06-2017 @ 16:59 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
24th June

Feet up bench
8x20
8x40
5x60
3x70
2x85
4x95
4x90
4x90
4x90

Back extensions / reverse hyper
3 x 15xbw / 3 x 12xbw red band

Chest supported Db row
12x22.5
12x22.5
12x22.5

Close grip bench
4x90
4x90
4X90
4X90
4x90
BoarIcon...24-06-2017 @ 18:41 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
entries for the cumbria championships opened today Rodger , why don't you enter ?

have you done any powerlifting comps ? you are strong !

and sexy.
RodgerIcon...26-06-2017 @ 17:14 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Boar said:entries for the cumbria championships opened today Rodger , why don't you enter ?

have you done any powerlifting comps ? you are strong !

and sexy.


Never heard of it mate.
No never done any. I had planned to then strength took a decline!

26th June

Front squat
8x20
5x60
3x80
2x100
3x117
3x117
3x117
3x117
3x117
3x110

Bench
8x40
5x65
3x75
2x85
4x95
4x95
4x95
4x95
4x95

Face Pull
12xhalf stack
12xhalf stack
12xhalf stack
12xhalf stack
12xhalf stack

Was hoping front squats would make me be able to work around my lower back issue, whatever it is, but I was still struggling. Going the chiropractor tomorrow Ive admitted defeat!
RodgerIcon...29-06-2017 @ 12:33 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Had treatment to my lower back Tuesday.

28th June

Feet up Bench
8x20
8x40
5x65
2x75
5x85
5x85
5x85
5x85

Hammer Strength type Lat Pull Down
12x40kg a side
12x40kg a side
12x40kg a side

Deadlift
8x20
8x60
5x90
3x110
3x130
3x130
3x130
3x130
3x130
3x130
Really trying to work on form but still cant get back set right. Bugger
RodgerIcon...29-06-2017 @ 13:41 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Close grip bench
8x20
8x40
5x60
3x75
5x90
5x90
5X90
5X90
5x90

Db row
8x45
8x45
8x45

Db high incline bench
5x20
10x27.5
10x27.5
10x27.5

Chest supported incline Db row
12x20
12x20
12x20

Standing Db oh press
8x20
8x17.5
8x17.5

Back ext
20xbw
20xbw
RodgerIcon...02-07-2017 @ 01:12 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
1st July

Front squat
8x20
5x60
3x80
2x100
3x115
3x115
3x115
3x115
3x115
3x115
All crap. Lower back still complaining big style.

Bench
8x20
5x40
3x65
2x75
1x85
4x95
4x95
4x95
4x95
4x95
4x95

Wide grip chin up
8xbw
8xbw
8xbw
8xbw

Strict Press
8x40
8x40
8x40
8x40

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