Old, broken and not sure how stable...

mrthingyx · 29 Sep 2025 at 21:46

Interesting... shoulder is now ok but back is spasming.

BACK SQUAT: 60kg for 5, 80kg for 3, 100kg for 3 and then my back said "no thanks..."
DBSS: 40kg for 5 reps for 2 sets
BELT SQUAT: 30kg for 16 reps, for 2 sets.

mrthingyx · 15 Oct 2025 at 22:50

An annoying fortnight... seems I have aggravated my lower back with too much intense squatting with too much time between workouts.

So a couple of weeks of core work later and I find I have a left glute that doesn't really want to play. Which might explain a couple of things.

Lots of clamshells, "gecko" planks (lifting a foot and an opposite arm) and bridges...

mrthingyx · 16 Oct 2025 at 21:59

First day back lifting something that looked interesting, but focusing on keeping my back tidy...

FRONT SQUAT: 40kg for 3, 50kg for 5 for 3 sets
RDL: 50kg for 10, for 2 sets
STRICT DB PRESS: 12kg for 12, 2 sets
CABLE ROW: 20kg for 12 reps, 3 sets

mrthingyx · 21 Oct 2025 at 08:50

Slowly easing back into some harder rehab...

BACK SQUAT: 40kg for 10 reps, 60kg for 10, 70kg for 10 reps for 3 sets
RDL: 70kg for 12 reps for 2 sets
FLAT BENCH: 60kg for 6 reps, 60kg for 8 reps, 60kg for 10 reps
CABLE ROW: 20kg for 14 reps for 2 sets

Back felt a bit loose on the first sets of 70kg squats (I slacked off my form, so not surprising) but I am pain-free, which is a good sign!

dod · 23 Oct 2025 at 21:10

Good to see you back. Might start a new log for myself too, finally back to the gym.

mrthingyx · 24 Oct 2025 at 07:56

dod said:
Good to see you back. Might start a new log for myself too, finally back to the gym.

Definitely! How is your cycling going?

dod · 24 Oct 2025 at 14:10

mrthingyx said:
Definitely! How is your cycling going?

Not been the greatest of years, think I will start that log and not mess up yours

mrthingyx · 24 Oct 2025 at 17:19

dod said:
Not been the greatest of years, think I will start that log and not mess up yours

Same here (as you can probably see)!

It is a marathon, not a sprint... I keep having to remind myself of that!

mrthingyx · 24 Oct 2025 at 21:41

More marathon-ing.

BACK SQUAT: 70kg for 10 reps, 75kg for 10 reps for 4 sets
RDL: 75kg for 10 reps for 3 sets
OHP: 40kg for 10 reps for 3 sets
CHINUP: BW for 8 reps for 2 sets, then 7 reps

mrthingyx · 27 Oct 2025 at 00:14

Got absolutely smoked by my son on my local 8km road "circuit," with him on a TT bike and me on a trusty commuter hack.

Looks like more cardio is necessary.

mrthingyx · 28 Oct 2025 at 21:38

Relatively quick chest'n'back session...

FLAT BENCH: 60kg for 10 reps for 3 sets
PENDLAY ROW: 60kg for 10 reps, 80kg for 10 reps for 2 sets
CABLE ROW: 25kg for 10 reps for 2 sets

mrthingyx · Friday at 00:16

Fiddling with clip less cleats took a bit more time than I had anticipated...

BACK SQUAT: 75kg for 12 reps for 3 sets
RDL: 80kg for 12 reps for 2 sets

mrthingyx · Friday at 18:21

STRICT PRESS: 40kg for 6, 45kg for 6 for 4 sets
CHINUP: BW for 10 reps for 3 sets
FRONT AND SIDE DELTS

Mason- · Saturday at 09:28

mrthingyx said:
STRICT PRESS: 40kg for 6, 45kg for 6 for 4 sets
CHINUP: BW for 10 reps for 3 sets
FRONT AND SIDE DELTS

I assume that’s OHP? How deep do you come down? I used to cheat the first rep off my chest, with a bit of leg drive, then only bring it down to chin level.

Saw some videos on that and the video said basically if you have to do that your upper chest is weak. So I’ve lowered the weight and bringing it down to chest level on every rep. I had to drop the weight a fair amount though. I got up to 5x5x57.5 going down to chin. First time doing it in a while yesterday after incline I do 5x5x40 down to my chest every rep.

mrthingyx · Saturday at 12:02

Mason- said:
I assume that’s OHP? How deep do you come down? I used to cheat the first rep off my chest, with a bit of leg drive, then only bring it down to chin level.

Saw some videos on that and the video said basically if you have to do that your upper chest is weak. So I’ve lowered the weight and bringing it down to chest level on every rep. I had to drop the weight a fair amount though. I got up to 5x5x57.5 going down to chin. First time doing it in a while yesterday after incline I do 5x5x40 down to my chest every rep.

Yes, it is OHP.

How deep do I come down? Generally below my chin. I don't use leg drive because I am lazy.

mrthingyx · Sunday at 18:59

Having to be careful with my back... weirdly, it was OHP that triggered it.

BACK SQUAT: 80kg for 8 reps for 4 sets
RDL: 80kg for 10 reps for 2 sets, 60kg for 8 reps
DBSS: BW for 12 reps
NORDIC CURL: BW for 5 reps for 2 sets

Mason- · 2025-11-04T10:17:08+0000

Be careful. My brother had a herniated disc, and had surgery to rectify it, he refuses to squat or deadlift now. Uses hack squat/pendulum squat now instead.

mrthingyx · 2025-11-04T10:32:45+0000

Mason- said:
Be careful. My brother had a herniated disc, and had surgery to rectify it, he refuses to squat or deadlift now. Uses hack squat/pendulum squat now instead.

Yes, it is taking some very gradual resumption of activity. Interestingly, it absolutely fine doing everything I would normally do, but something is weird about OHP that is causing some lumbar sensitivity.

Probably because I am not bracing properly as the weight is not scary.