Today's reading is taken from the Swoley Bible

B)

Late in the week (Sunday) due to resting up sore back

Deadlift (+5)
5x55
5x55
3x85
2x100
5x110
5x110
5x110

No issue after sore back this week which was good. Love how the heart gets going when you go heavy (for me at least!). Hips were a little higher than I would like and still more bar hump - next time I need to lower weight ~90 and up the reps to work on form. It was better before I think.

OHP (+0)
5x15
5x15
5x25
3x35
3x5x40

Yeeees! First WS felt heavy - I think my prevails best of 45kg was a maths fail. Second and third sets were better with slightly narrower grip. Still wobbled for last rep lockout though. 42.5 next :)

Dips
BWx12
5kg x8
5kg x8
5kg x8
5kg x6

Can't gym the 10kg comfy hence the 5kg sets.

Off for a full fat milk shake - winning.
 
Belurgh, back playing up again. Suspicion currently rests on accidental change of cleat position on bike as the two recent occurences have occured a day or so after bike rides. It's a stiffness in the lower back, relived partly by this kind of stretch
piriformis.jpg


Not sure what to do tonight - rest, or a light set as movement seems to keep it supple and less painful.
 
Could it be due to an inefficient rowing action, using your lumbar in the pull?

Common culprits are quadratus lumborum, or your erector spinae muscles.

You may also be rocking too far forward on your squats, which puts a lot more stress on your back...?

Or it could be your cleats... that would mean I get to blame cardio. Again. :D

That crucifix stretch is lovely to relieve stress in the aforementioned muscles. If you have a roller, try and get it into those areas, too. I use a rolling pin if I have to...
 
thanks for all of that :) Quadratus lumborum seems a potential problem child after some googling.

I'm giving rowing a miss for a bit for sure, given it's the last new thing I've introduced. I have no pain on bike, it only comes on a few hours after i get off which confuses me. The crucifix stretch is indeed lovely - I really struggle to get my legs at all straight with it (even when before this) which points to bad times.

Would you suggest a weights sess tonight? I was thinking of doing my C workout (which is bench, squat, pullup) and doing bench @ 80%, squat @ 50% or whatever I can manage and a few pull-ups. I've been out the gym for a bit with this and don't want to lose momentum, plus moving it does seem to help. Or maybe I should just rest a few more days and let it heal properly?
 
One of the things I left out my last post was that - if you can get your bracing absolutely right and stable - squatting is one of my favourite ways of relieving back pain.

It puts the muscles into an stable isometric contraction that produces an enormous amount of force without actually having to move (assuming you can control the weight), which gives you that nice endorphin rush, too. :)

So yes: I - personally - would squat. Benching should be a similar story, too. Just make absolutely sure your bracing is nailed before you go nuts, however. ;)
 
It could also related to new squat bar position (going high to low) and I do feel like they get close to turning into a good morning at higher weights (which you mentioned above and why I've been lowering the weight recently). Completely agree on squats being good for back strength and stability though, which is a major reaosn for me wanting to do them.

I will hit the gym later but be careful with weight - will blog later.

I relaly appreciate all the advice - thank you!
 
Random set

Squats
5x15kg

Not good, back no likey so stopped

Bench
2x5x15kg
5x25kg
5x35kg
4x10x45kg (1 min rest)

Lots of volume, albeit at a rubbish weight. It seemed ok (although back worsened after aborted squats)

Dips
3x6xBW (1 min rest)

Pump!

21s (if you can't do compound lifts, let's do arm day!)
3x21x20kg (2 min rest)

Back felt good by the end, did standing stretches between each set. It's amazing what stretches can do to kill the pain, which is a good sign I hope. Will rest tomorrow and see what Friday brings. Will ride to work and see if the pain comes back...
 
Random set 2

Bench
15x5x2
30x5
45x3
55x2
5x60x5

Working back towards where I was BC (Before Crapness). Pulling bar apart just before first rep of each set seemed to help upper back.

Rows
5x15
5x15
5x25
5x35
5x8x45

Was nervous about these with my back but they were fine.

Chins
6
6
4

A bit weak


Looking at my records I've realised I'm massively inconsistent with the format of YxYxY - which way is right?!

Off for a stretch-athon.
 
Random set 3

Dips (first due to garage setup)
BWx12
5kgx8
7.5kgx8
10kgx8
12.5kgx5

PB! Forgot my rucksack so used cargo short pockets and also remembered the 10kg on my EZ are a shade smaller than the Oly ones.

OHP
2x5x15kg
5x25kg
1x35kg

Lolzword. Moved my stand so not cleaning into position. Shame my shoulders were fried from dips.

PUs (after coming home via Tesco - 9p for a litre of full fat milk!)
4
4
4

Minor left wrist pain after all that - nothing major though. Back pretty fine - kept it warmed up all day chasing my daughter around the park :)
 
Monday is Chest Day

So why fight it?!

Bench
2x5x15kg
5x35kg
3x45kg
2x55kg
3x5x65kg

Back was really bad yesterday (on the left this time) but much improved today - so much so I no longer curse if when putting on my socks :result:

OHP
2x5x15kg
5x25kg
3x35kg
5x35kg
5x35kg

I think narrower grip (one fingers gap inside knurling marker) seems to help - not sure what is right width though? Will look it up. Seems to be greater arm stress instead of shoulders that way

Chins
8
6
5

19 reps
 
OHP is typically just outside shoulders (I have heard a thumb length), so any more changes the lift with stresses on different muscles.

What is right depends on what you are trying to achieve (I.e. if I jerk witj a wide grip so the bar doesn't have to go so far, it can make sense to press from that width). Narrower grip involves moar shoulder, with wider grinding at the triceps more as the leverage for the shoulders is significantly reduced. Try a Klokov press next time you are in the gym to get a feel for how much fun wide grip pressing can be. :)
 
Just looked it up - horrible!

Back fail seems to have all gone - rode yesterday with no ill effects. New diagnosis is hotter weather making me sleep scrunched up. Regardless, will be on A tonight, B on Sat and then back into routine :D
 
C)

Waylaid by some stomach bug; Ebola probably. Dry toast the only thing not making me want to retch. Rule 9.

Bench
2x5x15kg
5x30kg
3x45kg
2x60kg
3x5x67.5kg

Took slightly more than 2min rest for last set. Feet weren't well planted on wet floor (damn August rain) so felt a bit "army". V happy they went up though albeit last rep was a paused one!

Squats
2x5x15kg
5x25kg
3x35kg
2x45kg
3x5x55kg

First since back death so took it easy. Realised my wrists are very cocked - flexibility issue no doubt. Also, I worry about my heels lifting so much. It's down to short Achilles but it means my ankles wobble around a lot. I'd be more secure with small plates under my heels like I used to. I know I shouldn't but I want to...

Pull-ups
6
5
5

16 reps - PB!!
 
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