Lower back - left side. I've had it before, the whole reason I had to go physio. It should settle down soon enough, just can't stress it at the moment and keep up the mobility.
Deception's 'insert awesome reference here' log.
- Thread starter Deception
- Start date
Lower back - left side. I've had it before, the whole reason I had to go physio. It should settle down soon enough, just can't stress it at the moment and keep up the mobility.
Caporegime
Dang.
Look at sticking a ball in your glute at random angles on a wall or something, sometimes helps me.
Look at sticking a ball in your glute at random angles on a wall or something, sometimes helps me.
I normally foam roll it everyday anyhow, as well as everything else (Probably do more mobility exercises than actual weight ones
). I always seem to have issues with my left side, be it my back or adductor lol.. Fun fun! 
Not giving up though, lifts are coming along nicely at the moment!
Deloading on weights this week, but going to use the extra time to add in some add in lots of core work for when I hit it hard next week and some complexes for cardio. Just need to pick up some furniture sliders for body saw and I think that will be enough be in pain most of the week
Bench - 25/11/12
70x10 x3
BOR
50x10 x3
Barbell ab rollouts
Leg raises
Prone Bridges
--------------
Squat - 26/11/12
70x10 x3
BG Split Squats
22.5x10 x3
Calf Raises
70x20 x3
Barbell ab rollouts
Leg raises
Prone Bridges
Bench - 25/11/12
70x10 x3
BOR
50x10 x3
Barbell ab rollouts
Leg raises
Prone Bridges
--------------
Squat - 26/11/12
70x10 x3
BG Split Squats
22.5x10 x3
Calf Raises
70x20 x3
Barbell ab rollouts
Leg raises
Prone Bridges
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Caporegime
I need to get some furniture sliders too 
Have you tried Pallof presses before?
Have you tried Pallof presses before?
I need to get some furniture sliders too
Have you tried Pallof presses before?
I've gave them a go with a band before (dont have a cable machine at home). Was thinking of something like offset db walks too.
thats some insane deloaded BSS' going on there deception nice work!
i am going to be making more time for core work in my next HST cycle as it has been lacking this time around
They didnt really bother me after doing light squats and balance doesnt seem to be an issue anymore thankfully
.I've been neglecting them abit, so decided to smash them this week and as due to deload, my weight session is finished pretty fast. So, have a lot more time for them.
Caporegime
Aye I use a band, they can be brutal if you want them to.
Try supersetting them as well with something
Try supersetting them as well with something
Aye I use a band, they can be brutal if you want them to.
Try supersetting them as well with something
Which band do you use? It was fun trying to fight the resistance with the green one I've got
Caporegime
Yeah I use the green one. I find it best to get enough resistance so it's trying to pull away, but hold it on the part where you push out.
Yeaaaaaaaaaaaah
Yeaaaaaaaaaaaah
Apologies if I have missed it elsewhere but how is your back getting on Deception?
Since we are on the topic of awesome core exercises, I forgot to put one in Delvis' log and deception has so kindly reminded me of it. One of my favourite combination exercises is offset KB lunges. You can do them one of two ways, either have one KB in each hand but have one heavy one and one light one, or only use one. You tend to get greater core work from the latter but it is worth trying both. You can also hold the weights in a front rack position for another variation.
I find the blue band the best one to use (one lighter than the green), I just feel the green is a little to much. Doesn't matter if it's all you have though
.
Since we are on the topic of awesome core exercises, I forgot to put one in Delvis' log and deception has so kindly reminded me of it. One of my favourite combination exercises is offset KB lunges. You can do them one of two ways, either have one KB in each hand but have one heavy one and one light one, or only use one. You tend to get greater core work from the latter but it is worth trying both. You can also hold the weights in a front rack position for another variation.
I find the blue band the best one to use (one lighter than the green), I just feel the green is a little to much. Doesn't matter if it's all you have though
.
Caporegime
Hm, will try that one, cheers
Apologies if I have missed it elsewhere but how is your back getting on Deception?
Since we are on the topic of awesome core exercises, I forgot to put one in Delvis' log and deception has so kindly reminded me of it. One of my favourite combination exercises is offset KB lunges. You can do them one of two ways, either have one KB in each hand but have one heavy one and one light one, or only use one. You tend to get greater core work from the latter but it is worth trying both. You can also hold the weights in a front rack position for another variation.
I find the blue band the best one to use (one lighter than the green), I just feel the green is a little to much. Doesn't matter if it's all you have though
My back? Hah! It was fine for a period, but its back again (felt I tore it earlier in the year, hence what made me post some form checks
). Doesn't seem to like Deadlifts that much, but Squats are coming along great until I hurt it and then I get some weird pressure and that's just unracking it. Been emailing Ice about it, so going to spend deload week hammering my core work and lots of soft tissue work, ready for the bashing next week.
I remember trying the DB offset when Ice pointed them out, now those were fun with one heavy ass DB. Might throw them in some days too. Hopefully have a core of steel if I can manage to keep on top of all these.
What do you think to the Offset DB walks? Kinda the same, but instead of lunging, you walk around until your arm feels like its going to drop off.
thats some insane deloaded BSS' going on there deception nice work!
i am going to be making more time for core work in my next HST cycle as it has been lacking this time around
Just an update on this..They seemed pretty easy but the day isn't over and I've already got DOMS incoming
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Caporegime
Haha, you'll regret that
OHP – 28/11/12
40x10 x3
Single arm DB Press
17.5x10 x3
DB Row
17.5x15 x3
Pull up/chin ups
BB Ab-rollouts - Can still feel it from Monday when under tension
Offset DB walks (45kg)
Leg raises
Now a question for Dom/Ice regarding the rollouts. Should I aim for heavy weight - low reps or light weight, but higher rep ranges.
Oh and going to order these:
http://www.amazon.co.uk/furniture-s...1_15?s=kitchen&ie=UTF8&qid=1353851871&sr=1-15
Seem cheap and big enough
40x10 x3
Single arm DB Press
17.5x10 x3
DB Row
17.5x15 x3
Pull up/chin ups
BB Ab-rollouts - Can still feel it from Monday when under tension
Offset DB walks (45kg)
Leg raises
Now a question for Dom/Ice regarding the rollouts. Should I aim for heavy weight - low reps or light weight, but higher rep ranges.
Oh and going to order these:
http://www.amazon.co.uk/furniture-s...1_15?s=kitchen&ie=UTF8&qid=1353851871&sr=1-15
Seem cheap and big enough
Caporegime
NICE OHP man, I'd struggle
You'll get there too
. Although the offset DB lunges/walks might help you as I remember you saying your left side caves in during the DB Press.
Caporegime
Aye it does. I'll have to see if I can wack some extra sets on during leg days...Just keeping things simple for a while.