Old, broken and not sure how stable...

mrthingyx

mrthingyx

mrthingyx

Man of Honour
Joined
3 Apr 2003
Posts
15,751
Location
Cambridge
Well, this is weird. I haven't posted a log for a while! I am:

AGE: 43
WEIGHT: 92kg
HEIGHT: 5'11 or 181cm

I recentlyndid what I can only think of as slipping a disc, basically because I got lazy with weight that I should have respected.

Back to it. I am currently training to make my back great again, meaning a lot of slow hip hinge stuff and single arm torsion bits. Also with not much time...

Day 1:
- BACK SQUAT: 8 reps, 4 sets
- RDL/HIGH PULL: 8 reps, 3 sets
- DBSS: 12 reps, 3 sets

Day 2:
- BENCH: 10 reps, 4 sets
- SINGLE ARM CABLE ROW: 12 reps, 4 sets
- PEC FLYE: 16 reps, 3 sets
- DELTS AND TRIZE

Day 3:
- DEADLIFT: 5 reps, 3 sets
- BACK SQUAT: 8 reps, 4 sets
- DBSS: 12 reps, 3 sets

DAY 4:
- OHP: 5 reps, 3 sets
- CHINUP: 5 reps, 3 sets
- INCLINE BENCH: 10 reps, 3 sets
- SAR: 12 reps, 3 sets

Should be interesting. I am just training for stability and recovery of some strength at this point, but that will probably move into strength at time goes on!
 
Oooft. Day 3 was hard. I was also coaching two family members through their lifting, too, so didn't get through the whole lot...

Deadlifts: 80×5, 120x5, 120x5
DBSS: 36kg x 6, two sets.

Wow. That hurt. First time deadlifting in about four months, and DBSS always stings.
 
Somehow mixed up Day 4 and Day 2. But every day is chest Day, I guess...

Bench: 60kg x 12, for 3 sets...
Cable row: 30kg x 12 for 3
Pec Flye: 12kg x 16 for 3 sets
BOR: 60kg x 12 for 2 sets

Everything felt heavy. Really careful of my back in the single arm and bent-over positions, too...
 
I seem to be doing this in reverse...

Day 1:

Back squat: 75kg x 8, 4 sets
RDL: 70kg x 10, 3 sets
DBSS: 16kg x 12, 2 sets

Smoked.
 
Day 4:

Push press: 60kg x2, 70kg x3, 70kg x3
OHP: 50X6, 55x5, 55x5
Chinup: 20kg x 5, 3 sets
Incline bench: 55x10, 3 sets
SAR: 30kg x 12, 3 sets

Interestingly (for me), the push press put more of a strain on my back than anything else has done... probably something to do with hyperextension of my lumbar during such lifts...
 
Day 3, because...

Deadlift: 122.5kg x3, 122.5 kg x5 for two sets
Back squat: 75kg x8, for four sets
DBSS: BW x 12, 20kg x 12

Deadlift didn't feel great today, but the squats were easy.
 
Benchercise...

Bench: 62.5kg x 12 for 4 sets (I couldn't remember)
SAR: 30kg x 12 for 3 sets
Pec flye: 12kg x 18 for 3 sets
 
Totally forgot it was bench day...

BENCH: 70kg x 8 reps for 3 sets
SAR: 30kg x 12 reps for 3 sets
INCLINE DB BENCH: 12kg x 16 for 2 sets
BOR: 60kg x 10 for 2 sets
PUSHUP: BW for 16 reps
 
Legs... again.

BACK SQUAT: 85kg x 6 reps for 4 sets
DEADLIFT: 120kg x3, 130kg x 3, 135kg x 3, 120kg x 5 (paused an inch off the floor for a two count)
DBSS: 28kg x 12 reps for 2 sets
 
Bench. I don't like bench.

FLAT BENCH: 72.5kg x12 reps, 75kg x 12 reps for 2 sets
KB ROW: 36kg x 12 for 3 sets
INCLINE BENCH: 50kg x 12 reps for 2 sets
CABLE ROW: 30kg x 12 reps for 2 sets
PEC FLYE + DELTS
 
Yeesh. Been a while!

BACK SQUAT: 87.5kg x 6 reps, for 4 sets
RDL: 70kg x 8 reps, 80kg x 8 reps for 2 sets
DBSS: 40kg x 8 reps for 3 sets
 
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