Setting up with your butt higher makes it easier to get your lower back into extension when there's no load, but it actually increases the load on the lower back during the lift. My problem is a strength issue, not a flexibility one, so setting up with my butt higher would not help.
Back when I had weak quads I used to set up with my butt higher and use more PC/back in the lift. If I were to set up with my butt that high again, I think my rounding would be worse as the load would be more perpendicular to my back orientation.
The rounding is definitely an issue though. I think it stems primarily from me not doing any direct lower back work, and generally neglecting my deadlift for the last 6 months or so.
I'm taking a break from benching and squatting this week to give my shoulders time to chillax, but I'll probably DL a lot and do some direct lower back work.
5 sets of 20 1 pood KB swings to loosen up.
Stretched for 20 minutes.
Shoulder still doesn't feel great. A big part of me is tempted to give up on bench for now and just do a bunch of bodybuilding stuff for upper body mixed in with my same lower body programming. Doesn't seem like I'd be giving up too much because of my remaining 57 lbs to go I could get maybe 5 of them from improving my bench.
6-15
I feel pretty worthless in the gym when I can't squat. On the plus side my shoulders felt great today.
6 sets of various external shoulder rotations
3 sets of back extensions
3 sets of DB skull crushers
3 sets of machine rows
3 sets of leg raises
2 sets of decline situps
Pretty ****ty workout. Failed the squat verrrrry high and while the bar was still moving up. Definitely need to add more low back and hamstring work. Back was too wrecked to DL, I think a heavy set of 5 in squats and a heavy single in DLs is too much for it right now. I probably shouldn't be doing any heavy singles anyway, since for DL it seems like doubles and triples is where its at. Shoulders felt great, even walking out with 341 felt relatively easy.
6-21
15 minutes on the bike
Shoulder press- 12, 8, 6
Lateral Raises- 3x10
Calf Raises- 4 sets
Pushups- 3 sets of 15, 20 seconds rest
DB skull crushers- 3 sets for the pump
Yo. I'm in Hudson for an interview on Friday. I could head to the city afterward maybe if you wanna get your swole on. Not 100% sure I'll have time just putting a feeler out there.
4 sets of external rotations
3 sets of knee banded squats
3 sets of hamstring curls
3 sets of ankle banded adductor sidesteps
God doing those light shoulder presses/lateral raises on Monday was so ****ing stupid. My shoulder feels worse than ever, especially the supraspinatus. Sigh, going to take a couple weeks off from all upper body work and try to actually let this thing heal before it gets any worse. Not sure if I can squat/DL.
6-25
Lifted with KidColin. Shoulder is still pretty messed up. Tried to squat but there was some discomfort even with just the bar doing high bars, so I stopped. Kinda just milled around doing random things.
Leg Press- up to 3x5 with 4 plates on each side no clue what "weight" this would be
45 degree back extensions- 5x12 with a 45 lb plate
The back extensions were too easy, and I don't really see an easy way to add more load without buying a weighted vest or something. Sucks because my lower back definitely needs work, especially when the angle between my back and thigh is very accute. I should probably make stiff leg deadlifts or RDLs a consistent presence.
6-29
Shoulder felt good enough to squat, but no upper body stuff. My guns are deflating. Weight has been 158 to 161. Not gonna lie when I was 180 I thought I'd be shredded at 160, now I think I'd have to get down to like 150 to be legit DiMichele. Not that that's a goal of mine.
HBBS- up to 3x5x269 (may be entering PR territory soon)
Hamstring Machine Curls- 3x8x110
When I was near 180, I knew I was fat. But I thought I'd be ripped at 160. Oops. Probably shouldn't have tried dieting via starvation at multiple times.
It was deceptive because when I was 180 I still had definite abs, just a much fatter ass and huge lats/chest. I've definitely lost a lot of muscle, but I'm just as strong as I was back then if not slightly stronger. I suck at maintaining weight, I can only lose a pound a week or gain a half pound a week.
Low Bar Squat- 135x5, 185x5, 225x3, 265x2, 285x1, 305x1, 315x1
-Still pretty wrecked from Tuesday's Squats
Bunch of bench presses with just bar
External rotations
Cressey has been a PITA to get in touch with. Shoulder is ~90%, good enough to resume some light benching, imo. Gym is closed Saturday through Monday so I might go after work tonight.
