5/26/14

OHP: 142.5x3x3
Weighted Chins: 20x5x2, 20x6
Seated DB Alternating Curls: 40x12, 35x12
RKC Planks: :60x2, :54

I think I will switch the curls and planks. By the time I do curls, my biceps are fried from chinups.

5/28/14

Bench Press: 205x3x3
Kroc Rows: 95x20
Deadlifts: 265x3
CGBP: 145x12, 145x8

5/30/14

OHP: 145x3x3
Weighted Chins: 20x5x2, 20x6
Face Pulls: 6x15, 7x15, 8x15
EZ Bar Curls: 75x9, 65x12 (EZ bar at the new gym must be heavier)
RKC Plank: :60x2, :52

I felt a twinge in my lower back on the way down after the third rep of deadlifts. First time that has happened. I got some x-rays done on Friday and my doctor told me that it is nothing serious. I plan on going to an orthopedic doctor in the near future and will probably get an MRI to find out exactly what is wrong.

It also seems that I have some inflammation in my triceps and TFL. Since this is nothing new, I am thinking about lifting 2x a week instead of 3x. I don't know. It almost seems like there is no point in lifting if I can't squat or deadlift.

6/2/14

Bench Press: 207.5x3x3
Pendlay Rows: 165x5x2, 165x7 (should not have done these b/c of my back)
DB Skullcrushers: 30x12, 30x9
RKC Plank: :60x2, :54

6/4/14

OHP: 147.5x3x3 (wat?)
Weighted Chins: 20x5x2, 20x6
Sumo DL: 165x5 (wanted to try something new; didn't like how this felt)
Seated Alternating DB Curls: 40x12, 35x12
Ab Wheel w/3 sec pause: 8, 8, 7

6/6/14

Bench Press: 210x3x2, 210x2 (couldn't tell how much help I got on the third rep; it felt like it was enough to not call it a rep)
T-Bar Rows: 70x10, 80x10, 90x8
CGBP: 145x12, 145x7
Face Pulls: 7x15, 8x15x2

6/11/14

Weighted Chins: same
Romanian Deadlift: 155x10x3
Face Pulls: did em
RKC Plank: :60x3
Side Plank: :20x3

Skipped the gym Monday and presses today because my right arm has felt wrecked since Saturday. It was especially painful Monday and Tuesday. Not sure what happened, but my right shoulder feels much better today. It seems like ever since I have been doing sets of 3, 3, 3+ for pressing, my shoulders and triceps have felt inflamed. If my shoulders stay pain-free, I will start OHP and bench press again, but the first session will be at a substantially lower weight. After that, I will reset the weights based on when I failed at 5,5,5+.

I got x-rays last week and my PT says that my lower back is okay, but I have a bit of lower thoracic scoliosis and mild thoracic curve reversal. When I googled those terms, it sounds like the x-rays confirm that I have kyphosis and hyperlordosis. I am going to start foam rolling and stretching my quads, hip flexors, and lower back more often to help loosen everything up. I am also going to take out squats and deadlifts from my routine, at least until my lower back feels better and I strengthen and activate my glutes. In the meantime, I plan on subbing in Bulgarian split squats and romanian deadlifts.

6/13/14

OHP: 85x10x3
Chest Supported T Bar Rows: 90x10x3
Bulgarian Split Squat: 30x10x3 (first set was with one 30# DB held like a goblet squat; last 2 sets were with two 15# DBs)
RKC Plank: :60, :54, :40 (saw the Bret Contraras's update and did them that way)
Side Plank: :25x3

The BSS really hurt my right foot when it was the rear foot lying on the bench. I will try the exercise one more time before giving it up for something else.

Hyper lordosis is basically anterior pelvic tilt right? Are you pretty quad dominant as well?
.

Id do whatever feels good, but for me squatting light focusing on squeezing glutes and keeping neutral spine really helped my injury which was result of over extending my lumbar spine on everything( basically hyper lordosis)

Usually strengthing abs/core will significantly help too

Couch stretch ftw and glute bridges

True, hyperlordosis = APT. I don't know if I am quad dominant or not. Based on my routine, I bet it is true. There is a 2:1 ratio of quad exercises to hamstrings exercises, if you can call deadlifting a hamstring exercise.

I recently tried some light squatting. I went extra wide with my stance to hit the glutes. I was find until I got to 125. My lower back did not like that much weight. My plan is to do a glute exercise one workout, then a hamstring exercise the following workout, and keep alternating. Starting Friday, I plan on integrating isometric glute bridges into my routine. It seems to be the only glute exercise I can do that does not place too much stress on my lower back. I am also doing some split squats to help lengthen the psoas, though I feel all hip flexor exercises/stretches more in my quad than hips. Thanks for the suggestion.

6/16/14

Bench: 125x10x3
Chest Supported T-Bar Rows: 100x8x3
Romanian Deadlift: 175x8x2, 185x10
RKC Plank: :40x3
Side Plank: :30x3

6/18/14
Split Stance OHP: 105x5x2, 105x10
Weighted Chins: 20x5x2, 20x6 (aka SSDD)
Wide Stance HBBS: 95x10, 115x10, 125x4 (these squats and Bulgarian split squats are a bust)
RKC Plank: :45x2, :33
Side Planks: :35x3

6/20/14

Bench Press: 155x5x2, 155x11
DB Chest Supported Rows: 50x10, 60x10, 70x10 (did them Pendlays, i.e. dropped the dumbbell to the floor after each rep)
Glute Ham Raises: BWx10x3
Face Pulls: 30x15, 35x15, 42.5x15
Ab Wheel: 9, 9, 7
DB Side Bend Hold: 10 x :30 x 3

6/23/14

Kneeling Landmine Press: 10x10, 20x10, 30x10x3
Weighted Chins: same
Barbell Split Squat: 45x8x3
Hanging Leg Raises: 5, 5, 7
Pallof Press: 10x10, 15x10x2

7/7/14

OHP: 105x5x2, 105x10
Chest Supported Seated Row: 90x5x2, 90x13
Glute Bridges: 45x:30, 95x:60x3
Hanging Leg Raises: 6, 6, 7
Pallof Press: 15x10x3

7/8/14

A.M. Walking: 3.6 @ 2% for 37'

7/9/14

Bench Press: 165x5x2, 165x10
Weighted Chins: 15x5x3
DB Back Extensions: 35x10x3
Face Pulls: 42.5x15x3
RKC Plank: :40x3
Side Plank: :25x3

7/10/14

A.M. Walking: 35 min.

7/11/14

OHP: 110x5x2, 110x9
Pullups: 8, 8, 7
Glute Bridges: 135x:30x3, 135x:54
RKC Plank: :45x3

7/12/14

A.M. Walking: 3.6 @ 3.0 for 37'

7/13/14

A.M. Walking: 3.7 @ 2.5 for 37'

So it's been a while. After the last workout I posted (while cleaning off a mat), my back got tight again. I decided to take some time off to let it heal. That was a good idea; doing hanging leg raises was not a good idea. My back started to hurt again, but not as bad as before. In addition to all the other foam rolling and stretching I do, I now foam roll and stretch my QL. It helps for about 10 minutes or so, but then the pain comes back. Until it goes away, no more deadlifting or squatting.

Next week, I am going to throw in some lunges and leg curls for extra glute and hamstring work. Those exercises should hit those parts in different ways than just doing glute bridges and back extensions.

Sorry to hear about the injuries. Hope you heal up quickly.

Thanks POW. The back pain has been decreasing steadily. I can't wait to get back to squatting and deadlifting.

7/14/14

Bench: 170x5x2, 170x7 (gainz come back!)
Chest Supported Rows: 100x8x3
DB Back Extensions: 40x10x3
Side Planks: :30x3

7/15/14

A.M. Walking: 3.7 @ 3.0 for 40'

7/16/14

OHP: 115x5x2, 115x8
Weighted Pullups: 10x5x2, 10x6
BB Reverse Alternating Lunge: 45x10x3
Glute Bridge: 155x:30x3, 155x:49
Face Pulls: 20x15x3
RKC Plank: :45x3

7/17/14

A.M. Walk: 3.6 @ 4.0 for 40'

7/18/14

Bench Press: 172.5x5x2, 172.5x7
Chest Supported Row B: 202.5x8x3
DB Back Extensions: 40x10x4

7/19/14

A.M. Walk: 3.7 @ 3.0 for 40'

7/20/14

A.M. Walk: 3.8 @ 3.0 for 40'

I learned doing lunges is a mistake. Until my back feels better, it is glute bridges and dumbbell back extensions.

Happy New Year H&F! Time to try and log again. I am finally injury free though I did hurt my lower back a few months ago from deadlifts. I started doing ART last month. The practitioner is not really sure what is wrong with my back. She has helped with some small cues when I deadlift to make sure I keep the weight on my hammies and glutes instead of back, and to keep my core engaged. I anticipate starting deadlifts in the next month or two. Once I do, I will start a new linear progression program that is 4x/week instead of 3x/week.

1/4/16

Front Squat: 160x3x4, 160x4
Seated Row: 140x6x4
Bench Press: 172.5x5x2, 172.5x6
7 min. AMRAP: 10 Kettlebell Swings @ 45#, 15 Air Squats, 10 pushups
4 rounds + 17

1/6/16

OHP (had to hang clean before the first rep due to no open squat racks): 125x5x2, 125x6
Weighted Neutral Grip Pullups: 10x5x3, 10x4
Romanian Deadlift: 205x5x4
10, 9, 8,...,1 of Pushups & 20# Renegade Rows: 8:34

1/8/16

Bench Press: 175x5x2, 175x6
Seated Row (two handles): 70x6x4
Squat: 215x5x2, 215x6
Dumbbell Back Extension: 65x10x3
8 min AMRAP:
4 chinups
8 DB Push Press @ 35#
12 KBS @ 45#
4 rounds + 2

Your ART practitioner sounds like she knows a little about lifting. Has the ART helped?

The ART practitioner is a physical therapist/chiropractor/ART practitioner. Her goal is come up with a plan so you don't have to go to her anymore. The first three times I saw her and it felt great. The last visit she looked at my deadlift form since she was not sure how to get me any better. I might go see a different ART practitioner to get some relief on a more consistent basis.

1/11/16

OHP: 127.5x5x2, 127.5x3
Neutral grip pullups: 7, 6, 6, 6
Front Squat: 162.5x3x5
100 Kettlebell swings @ 50# - 6:05

Not sure why I had such a crappy third set on OHP. The first two sets weren't too bad.

It sounds to me like you found a good provider.

1/13/16

Bench Press: 177.5x5x2, 177.5x6
Seated D Handle Row: 140x6, 140x5x3
RDL: 205x5x2, 215x5x2

7 min AMRAP: 3-6-9-12... of 50# KBS and 50# KB Goblet Squat
119 reps

1/15/16

OHP: 115x5x2, 115x7
Neutral grip pullups: 7, 6, 6, 6
Squat: 220x5x2, 220x7
DB Back Extensions: 70x10x3

12 min AMRAP (taken from Crossfit Football, but scaled due to the heaviest med ball being 20#):
20# Ball Slam - 20 reps
25# Plate Pinch Carry - 20 yds (?)
20# Russian Twists - 40 reps (total)

Got through 3 rounds in 12:23. The carry didn't feel right because my gym does not have metal plates. Russian twists were a killer.

1/18/16

Bench Press: 180x5x3
Seated D-Handle Row: 140x6x2, 140x5x2
Squat: 225x5x3

10 min AMRAP:
10 TRX Rows
10 Pushups
10 KBS @ 50#

4 rounds + 20

Working out earlier than normal + no preworkout drink = subpar workout. I was yawning in between squat sets. I am going to do this workout again on Friday to get a better sense of where I am at. Everything felt heavier than normal.

1/20/16

OHP: 117.5x5x2, 117.5x7
Weighted Neutral Grip Pullups: 10x5x3, 10x4
RDL: 215x5x4

8 min. AMRAP:
4 chinups
8 pushups
16 russian twists w/20# med ball

4 rounds + 12

RDLs felt great. Will probably go up to two plates next week. Almost makes we want to deadlift.

1/22/16

Bench Press: 182.5x5x2, 182.5x6?
Seated Close Grip Row: 140x6x4
Squat: 230x5x3
Leg Curls: 100x10x3

15-10-5:
35# DB Thrusters
Ab Wheel
Took 9:33

I couldn't tell if I got the sixth rep on bench because it felt like the bro spotter helped. I told him to only help if the bar was moving downward, which it wasn't. Maybe I will go without a spotter and not use clips in the future.

Squats were ugly. My torso was way too far forward on the last three reps of each set. I am going to reset. I think I will go back to doing front squats to help with quad strength. I think that is the limiting factor of my squat.

1/25/16

OHP: 120x5x2, 120x6
Weighted Neutral Grip Pullups: 10x5x4
Front Squats: 165x3x5

10 min AMRAP:
5 burpees
10 DB Goblet Squats @ 35#
15 KBS @ 50#

4 rounds + 3

Abs were still sore from last Friday. Front squats still leave a bruise on my right collarbone. I tried SMR my triceps and stretching my lats. My elbows looked higher than usual, but it did not help.

Dont rest the bar on your collarbones.

If only it was that easy...

1/27/16

Bench Press: 185x5x2, 185x4
Seated Close Grip Row: 150x6x4
RDL: 220x5x4

10 min AMRAP:
10 Pushups
10 DB Stepups @ 35#
10 DB Single Arm Snatch @ 35#

3 rounds + 15

Weight for bench felt heavier than I thought. I could not keep tight and my shoulder blades retracted. My lower back got tight after the second set of RDLs. Need to work on that hip hinge.

1/29/16

OHP: 122.5x5x3
Weighted NG Pullups: 10x6, 10x5x3
Squat: 205x5x2, 205x7
DB Back Extension: 75x10x2, 75x8