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re: Daily Strength Check-In
Posted on 12/17/19 at 9:00 am to Dixie Normus
Posted on 12/17/19 at 9:00 am to Dixie Normus
Bench: 205 x5
Squat 260 5x5
Dips and accessories followed.
gonna take some time to recover and refocus at the end of the year. Overall good gains this year. Coming back next year for more.
Squat 260 5x5
Dips and accessories followed.
gonna take some time to recover and refocus at the end of the year. Overall good gains this year. Coming back next year for more.
0
Posted on 12/17/19 at 9:16 am to DeafJam73
quote:
Rep, take a week off before you pierce a lung.
Should have listened to this. Did deadlifts Friday with a higher belt to hold the rib in place. Snapped up lower back.
Did reps upper last night. 6x6 incline bench at 185 in a giant set with face pulls, pullovers and side laterals. Some neck and arm work and then tabata upper air bike to finish.
Not sure I'll be good for leg work this week.
Posted on 12/17/19 at 11:06 am to Rep520
Def take some time off. Working out is a lifetime journey. 2 weeks off ain't gonna kill ya.
Posted on 12/17/19 at 12:02 pm to Rep520
Rep you really need to take time off before something happens that you can’t fix with just rest.
Posted on 12/17/19 at 12:10 pm to DeafJam73
quote:
Rep you really need to take time off before something happens that you can’t fix with just rest.
I know. The upper stuff I did, it was pain free. I would have stopped if it triggered anything.
I actually felt better and more mobile after that workout. Doing lighter, upper body volume will probably be it until it heals. The incline bench was zero pain, and I'm using that as a guide.
Posted on 12/17/19 at 4:53 pm to Rep520
Just gonna post here for some advice cause y’all are generally the most useful anyhow.
My deadlift has slowly been getting better. Problem is I still get bad lower back pain when I use “good form” (just gonna need y’all to trust that my form is good for our purposes; I’ve worked with an NPC trainer); it’s limiting pain that makes me quit early. However, when I say screw it and do what feels right (still not awful form but certainly not...good) my deadlift is fantastic. Feels great after, I can do 20% more weight at the same rep range, absolutely no pain, drastic difference.
So do I deadlift what feels right? Or do I go with “good form” and drop my weight til there isn’t pain? I wouldn’t attempt any more than 80-85% of my max with this “bad” form.
FWIW I’m short and squatty. Very short arms. Does wonders for my bench ha.
My deadlift has slowly been getting better. Problem is I still get bad lower back pain when I use “good form” (just gonna need y’all to trust that my form is good for our purposes; I’ve worked with an NPC trainer); it’s limiting pain that makes me quit early. However, when I say screw it and do what feels right (still not awful form but certainly not...good) my deadlift is fantastic. Feels great after, I can do 20% more weight at the same rep range, absolutely no pain, drastic difference.
So do I deadlift what feels right? Or do I go with “good form” and drop my weight til there isn’t pain? I wouldn’t attempt any more than 80-85% of my max with this “bad” form.
FWIW I’m short and squatty. Very short arms. Does wonders for my bench ha.
Posted on 12/17/19 at 5:26 pm to Fe_Mike
Can you video/picture the difference?
Unless it is a change that leaves you prone to a momentary injury or a repetitive pattern injury, I would err with what doesn't hurt. I would want to see the difference, though bc (I did this to myself last Friday) you can go from good to snapped up in a single rep.
So, if you can video or give at least a description of the physical difference, people can give the best answer.
Unless it is a change that leaves you prone to a momentary injury or a repetitive pattern injury, I would err with what doesn't hurt. I would want to see the difference, though bc (I did this to myself last Friday) you can go from good to snapped up in a single rep.
So, if you can video or give at least a description of the physical difference, people can give the best answer.
Posted on 12/17/19 at 5:51 pm to Fe_Mike
I’m in the camp that if your form is still solid and it hurts less, do what helps you. Some back rounding isn’t the end of the world.
Do you workout equipped (I.e. belt/straps)? If not, I’d recommend adding a belt. I use one to take some pressure off my low back on the early part of the lift.
Do you workout equipped (I.e. belt/straps)? If not, I’d recommend adding a belt. I use one to take some pressure off my low back on the early part of the lift.
Posted on 12/17/19 at 6:08 pm to Dixie Normus
quote:
Do you workout equipped (I.e. belt/straps)? If not, I’d recommend adding a belt. I use one to take some pressure off my low back on the early part of the lift.
Learning how to breathe and brace with a belt will do wonders for low back health and strength.
Posted on 12/17/19 at 7:30 pm to Rep520
5/3/1 BBB Week 3
OHP 100x5 115x3 135x2
OHP 80 5x10
DL 215 5x10
CG Bench 135 3x8
Lat PullDown 140 3x10
Liking the program, but the 5x10s are still kicking my arse. Also going from doing 95% work every week to once a month is hard. Not sure if I’m getting stronger or staying put. I guess I’ll see when I increase my Training Maxes next month.
OHP 100x5 115x3 135x2
OHP 80 5x10
DL 215 5x10
CG Bench 135 3x8
Lat PullDown 140 3x10
Liking the program, but the 5x10s are still kicking my arse. Also going from doing 95% work every week to once a month is hard. Not sure if I’m getting stronger or staying put. I guess I’ll see when I increase my Training Maxes next month.
Posted on 12/17/19 at 7:55 pm to Dixie Normus
I usually use straps on my last set to make sure my grip isn’t failing first. No belt though - I really should get one. I’ll ask my wife for a last minute Christmas gift ha.
I’ll try to get video next session and upload it.
I’ll try to get video next session and upload it.
Posted on 12/17/19 at 9:22 pm to Fe_Mike
Get a good one, not one of those cheap arse tapered ones. 10 mm all the way around is good for specs.
I tried belt squats and they actually helped the back injury.
Did 4 giant sets of tempo belt squats for 45 seconds, gliding leg curl and banded stomps (glute thing I saw on Westside) for 45 seconds. Nothing loaded the spine, so the back didn't get worse.
It's a decent hypertrophy thing I can keep up until I can pick up a bar or put it on my back. Nothing that loads the spine.
Air bike tabata to finish.
I tried belt squats and they actually helped the back injury.
Did 4 giant sets of tempo belt squats for 45 seconds, gliding leg curl and banded stomps (glute thing I saw on Westside) for 45 seconds. Nothing loaded the spine, so the back didn't get worse.
It's a decent hypertrophy thing I can keep up until I can pick up a bar or put it on my back. Nothing that loads the spine.
Air bike tabata to finish.
Posted on 12/18/19 at 11:53 am to Rep520
Power Cleans 175-3x1
Squats 175-3x5
Front Squats 135-5x10
Pause Squats 135-3x5
Strap layouts 3x19
Reverse hypers 3x10
10 32kg KB swings, 10 12lb med ball slams - AMRAPx10 mins
Squats 175-3x5
Front Squats 135-5x10
Pause Squats 135-3x5
Strap layouts 3x19
Reverse hypers 3x10
10 32kg KB swings, 10 12lb med ball slams - AMRAPx10 mins
Posted on 12/18/19 at 1:41 pm to Fe_Mike
I think a belt would help you. I’d try that before changing your form up and messing with your mojo.
Posted on 12/18/19 at 10:06 pm to Fe_Mike
Rogue makes a good belt. Around $120. I think it’s called the Ohio belt. There are higher quality ones, but that will do for the vast majority of lifters.
Posted on 12/19/19 at 5:34 am to Fe_Mike
You said the pain makes you quit early suggesting that it happens after you've done a couple sets already. Does the pain feel like you pulled a muscle or is it more like a cramp in your lower back? Could be back pumps if it's the latter. Either way, a deadlifting belt probably won't help all that much with your lower back IMO. Unlike a squat belt that you wear right above your waist, a deadlifting belt is worn higher up and isn't intended to protect the lower back but rather for breathing and bracing.
Posted on 12/19/19 at 7:29 am to lattin1
Agree. A belt will NOT fix an already existing injury. It will help deter and prevent. Belts are great, but they are not the end all, be all. The best results come from good programming and technique.
Posted on 12/19/19 at 11:39 am to Fe_Mike
You might have a weakness in your posterior chain...
weak glutes, tight/weak hamstrings can shift a lot of the work to your lower back. If you're not already, add some accessory work, such as hip thrust, back extensions and romanian deadlifts
Also, try to consciously to engage the glutes(squeeze them as hard as you can) and fully extend the hips at the top of the deadlift
weak glutes, tight/weak hamstrings can shift a lot of the work to your lower back. If you're not already, add some accessory work, such as hip thrust, back extensions and romanian deadlifts
Also, try to consciously to engage the glutes(squeeze them as hard as you can) and fully extend the hips at the top of the deadlift
Posted on 12/19/19 at 12:55 pm to DeafJam73
quote:
A belt will NOT fix an already existing injury. It will help deter and prevent. Belts are great, but they are not the end all, be all.
Belts require technique too. How to brace against a belt is different from beltless lifting.
Learning how to use it will give you the strongest core position you can have, though.
I agree it won't fix something that is already broken, but it can prevent further damage.
Posted on 12/19/19 at 8:21 pm to Rep520
Deadlift: 295x3; 335x3; 375x4
Box squats: 235 5x10
Cut the workout there to spend some time with family.
Box squats: 235 5x10
Cut the workout there to spend some time with family.
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