T Nation

Another Day at the Bar


#1221

2018-12-05

Deficit Paused DL( 1 plate deficit, pause at mid-shin for 2-count, dbl overhand)
135x5
185x5
225x3
280 3x3
SupersSet With
Hanging Leg raises
8x5 sets

SSB Seated GM
205 8x2 sets

Chest-Supported DB Row
80’s 6x6 sets
superset with
1 Arm DB Press
55x3
60x3
65x3
75x3,3,2

DB Hammer Curls
50’s 5x3 sets

Adductor Machine
a few sets by 15 reps at various weights

Downward Dog to Cobra (Prescribed for re-seating the right shoulder blade.)
3x30 sec

Trying to unkink my adductors. Both sides have pulled muscles and twang if I put my knees out too far on a squat. Tried out the addy machine, but didn’t feel any stretch and was able to do ridiculous weight (the stack) on it. I think it’s the sartorius muscle, the one that lets you sit cross-legged with no hands, which is weird.


#1222

Pulled a muscle in my back lower left on the seated GMs. Back is still spasming. Left leg pulled muscle still twitchy, right leg pulled muscle seems to have mostly recovered. Fun times.

I’ll take a stab at squats, but it’s likely to be leg extensions, leg curls and whatever else I can do tonight.


#1223

2018-12-07

OHP from rack
barx10
95x5
115x5
135x3
150 3x3
120x10

Neutral Grip pullups
BWx5
BW+25x5
BW+50 3x3
BW+10x8

Dips
BWx8
BW+35x5
BW+50 5x3 sets

SQ
barx10,10
135x3,3
185x3
205x3
225 3x3

Belt one notch tighter, kept the knees closer together and took them down slow. Everything held together so I kept going. 1st rep of each set was shaky, but the weight settled in for the 2nd and 3rd reps.


#1224

Aaaaand the lower back has been painfully spasming since the last session. Makes putting on my socks on an event of pure hilarity.

I ignored the signs that this would happen. Invariably, the muscle tissue in my legs, arms and upper back become hypertonic and my grip strength goes down. If I keep pushing, my lower back will spasm for 3 days to a week. I kept pushing. Shoulda scaled things way back after the sartorial muscles in my legs locked up.

It’s clearing up, but I’ll have to start back lighter and stop boosting the weight additions as fast as I have been.

It’s a marathon, not a sprint. My workouts will be boring from now on.