4/15

Thought I'd do decline bench on a whim. haven't done this in a while and the shoulder felt good so I went for it.

2x8x135
2x8x155
8x175
9x915
7x215
4x235
3x245
4x225

Front squats
8x45
8x65
8x85
5x105
3x115
4x105
4x105
5x95

Noticing a little (more than a little) knee cave. Probably need to work on that.

swings
15x40
15x50
3x12x60

60 feels sorta heavy, like glutes starting to have to do some work

Back felt pretty good after chiro worked on it yesterday. Decided to go a bit lighter on DL just to say I had a DL day without messing up back. Chiro suggested I do some psoas stretches so I decided to do them after DLs. The DL stuff went fine - no back issues (well nothing unusual). However, the stretches tweaked it. Ugh. This is twice that same stretch has caused issues. Not gonna do them again.

Anyways

DL
5x95
5x115
5x145
5x165
4x5x185

Overhead press
8x65
8x95
5x115
135xf
2x125
4x115
5x105

Are you arching or twisting your lower back when you are stretching your psoas? You have to avoid that. Gotta squeeze the glutes avoid twisting.

this

Yeah, I can't figure out how not to. It's this

4/19

FS

8x45
8x65
8x85
6x105
5x115
3x115
5x105
5x105

DB rows
8x75
6x85
4x90
4x90
5x85

KB swings
15x40
15x50
4x12x60

4/20

Went for a 3 mile run. My back and legs feel better than they have in a long time. Just had to say this.

Unfortunately, I got some sort of stomach issue. Started about a week and a half ago and won't go away. Ugh. Just want everything to feel good 1 day. Gonna see the dr. Monday.

If you intend to return to that chiro, tell her that stretch has caused those issues twice and that you can't do it without twisting your low back. See what she (your chiro is a she, right?) says. If she tries to tell you twisting your low back is ok, its time to find a new chiro. Actually, its probably already time for that already based on the fact she's telling you to do that stretch and she isnt telling you to be careful to not allow your torso to twist imo. You need a strong core and not have low back issues for that stretch to be any good imo.

4/23
Incline bench
8x135
8x155
4x175
4x175
3x175
5x165
4x165

FS
8x45
8x65
8x85
6x105
2x125
4x115
5x105
3x105

KB swings
15x40
15x50
4x12x60

4/25

DL

5x95
5x135
5x155
5x175
5x195
5x205
5x215
1x225 (PR woot)

OHP

8x65
8x95
6x115
1x135
3x125
3x125
4x115

Random thoughts

Man o man if you don't keep up your log gets buried several pages down.

GF alerted me that even though the bed seems fairly OK it's probably going back

re: chiro - I told her about those stretches and she said don't do them if they cause issues. She's been really good about everything so far and she's helped a bunch (more on this later). It's just as possible I'm doing something wrong as it is she's steering me wrong. Anyways, I'm sticking with her. I really like her.

Everything seems to be coming together here lately. When I started this routine my back was constantly tight, I could barely run because of dead legs, deadlifts were scary, and I was physically exhausted all the time.

My running has gotten much much easier now. My legs don't feel completely gone. I'm really getting some confidence in my DLs and I just feel stronger.

I have tweaked a few things. I'm making sure I get a good KB swing routine in twice a week. I think they have really helped. I stopped doing straight-leg deadlifts. I just feel like they've done more harm than good. I've stopped doing my core stuff on DL day. It just seemed like too much. And, the chiro work has helped tremendously. When I started seeing her, I had a huge knot on one side of my lower back and both psoas muscles were so tender when she worked on them. Everything is feeling so much better.

I've also adjusted my DL some. When I first started it felt like my lower back was doing 100% of the work. I've messed around with form and found that getting my butt down more makes my glutes/legs do more work and it seems to have lessened the stress on my back. My back feels more like the stabilizer than the part doing the work. It feels really good and I feel really strong. Although I only did 225 last time, it was easy peasy and I just stopped there because I want to take my time working my way up.

Anyways, things starting to come together. Although it doesn't seem like a lot to you guys, I would never have dreamed I could pick 225 off the ground. Ever.

I am with you. Picking up 225 off da floor is legit big boy weights. I did 300 today and was walking around the gym like an absolute mass monster. Don't know how some guys do it with 500+. Probably fake.

4/27
FS
8x45
8x65
7x95
5x115
1x135
1x145 (pr)
3x125
4x115
7x95

Widegrippullups
7xBW
2x4xbw+10
5xbw
4xbw

chins
2x5xbw

KB swings
10x40
12x60
3x12x65
12x60

sounds like a lot of good news - keep up the good work!

lol loco

I mentioned my running getting noticeably better and my general feeling stronger to my chiro. She indicated it probably had a lot to do with loosening up the hip flexors. She said she hears runners tell her a lot that it feels like running in quicksand when all is not well there.

DL
8x95
6x135
2x5x185
2x5x205
1x225
1x235 (pr)

OP
8x65
8x95
6x115
4x125
3x125
5x115
4x115

ugh

back tightened up after doing dls. Friday squats were horrendous. Running almost impossible.

There's not really much pain. I just can't move my legs/hips.

I'm really amazed at how, when something gets off, the strength just disappears.

Next time I'm going directly to chiro.

Back/hips finally loosened up today. Decent workout.

Incline bench
8x135
8x155
4x175
1x195 (pr)
3x175
4x165
3x165

FS
8x45
8x65
8x95
5x115
5x115
4x115
6x105
5x105

Swings
12x45
15x60
3x12x65
15x65

Probably overdid it some. Back is really tired, but not tight. Fingers crossed.

Congrats on the PRs! Hopefully the back issue is no big deal.

Well, my back still isn't right. I probably shouldn't have done any dead lifts but I'm really stubborn about workouts. To the point of stupidity sometimes. I did go pretty light but it still felt pretty iffy.

DL
6x95
6x95
5x115
5x135
5x155
5x165
5x165

When the back ain't workin', nothin' workin'. Presses were lame.

Press
8x65
8x95
4x115
6x105
5x105
6x95

Back hasn't seized up so I guess that's good. Still might need a chiro visit tomorrow.

Woke up stiff and got worse as the day went on. I could barely walk by noon. Called chiro for an emergency fix and she fixed me pretty good. I've always thought my issue was my back but I'm finding that my psoas is key. Whenever she works on that it really helps.



I'm starting to wonder whether or not those psoas stretches are helping or hurting. I tried the one in the vid on cha's log yesterday and today was a bad day. The last time I tried some psoas stretches I had issues. On the flip side, it was also deadlift days. Still trying to narrow down specific causes.

Smr smashing on your psaos before stretching?

Not sure how to do that. I try with the lacrosse ball but it doesn't feel like it gets to it. Maybe a larger ball? Softball?

You must be careful not to arch your back when you do those stretches. Gotta keep the pelvis tucked/abs tight/glutes tight.

I would lay off DLs until this feels well.

Went lighter on squats. Actually feels good to get some more reps in. And, it helps me work on form. Might do this more often - but a little heavier. Back feels not bad.

FS
8x45
8x45
8x65
8x75
8x85
8x95
8x95

widegrip pullups
5x5xbw

congrats on the progress, nice work

"back" feeling much better. Loosened up on me Sunday.

However, I'm really thinking my back isn't the issue at all. It's my hips. When things get out of whack my hips aren't aligned properly. Not sure how to fix this. I feel like my DL form is ok but something gets thing off when I get heavy (heavy for me). Gonna post a form check next session.

Also gonna cut back some and see if less is more. Will cut back on swings some to see if resting everything more helps prevent these episodes.

Anyways.....

Incline bench
8x135
8x155
5x175
1x195
1x205 (PR!)
4x175

FS
8x45
8x65
8x95
5x115
1x145
4x115
5x115
9x95