20 February 2018
Prowler: 85 lbs x 8 x 20-30 yards
21 February 2018
Paused Bench: 150x5,175x5,195x5,150x5x5
Chest-Supported Row: 5x6
Back Extensions: 3x15
I did the bench press paused. Did some wide grip with 3-second pauses for the first set last. I’m trying to build a little chest strength before my anchor cycle.
23 February 2018
Back Extensions: 1 x 50
Exercise Bike: 30 minutes
How’s the back holding up.
You stopped squatting because of that, I can see.
Have you tried Snatch grip deadlift. It’s great for upper back strength. The lower starting position get you some quad activation to.
Pretty good. I’ve been moving slowly back into sumo deadlifting. I have no idea why my back hurts every time I squat, but it does. I have tried different variations, using a belt, not using belt, doing bracing technique exercises, watching form videos, mobility etc. To be honest, I still don’t know why it hurts. However, it has not tweaked so far with the sumo deadlifting. I’m scheduled to do 215x5 on Sunday, so I’m hoping I can continue with a nice slow sumo progression. It’s a bit frustrating because I feel like I could rip 365 off the ground right now. The thing is though, everyone has stuff they have to work on / work around. Being stubborn is what got it hurt in the first place, so as long as I can keep the hubris down, it should be good. Thanks for asking! I appreciate any advice you could have. My general plan is to just to be conservative with increasing weight and to be intelligent about my form and how I am feeling. Damn this post turned into a book haha
2 Likes
Also, I might try some snatch grip my next workout. That sounds like a good idea.
Go full sumo, if that don’t hurt your back.
SG is probably very similar to conventional and squat.
Were to you back hurt? is it the lower, middle or upper back that gets the beating
Middle back. It only really occurs with compression. Like when I unrack the barbell on squat with anything about about 155, it hurts. Pretty befuddling.
1 Like
damn sorry to hear that. Have you been to a specialist, or do you just work around it?
1 Like
I just work around it. My dad is a doctor and mom a physical therapist, so they can help me some. Their advice was to take it slow on the weight and to not do any exercise that hurts. That’s essentially what I’m doing. It’s hard to give up squatting because it’s such a good exercise, but since it causes me pain, I think that it will be better in the long run if I don’t do it.
2 Likes
Then you’re in the best of hands I would say.
Yeah just keep of the squatting. You could try some Bulgarian split squats for assistance, nasty little devils they are.
1 Like
Keeping an eye on you man… hoping the back get better. Have you done MRI to check the bone structure?
1 Like
No I haven’t done anything like that, but I do have mild scoliosis; that might be a contributing factor.
1 Like
Yea I’ve tried front squatting, but my back still hurts with that. Unracking the bar with a certain amount of weight (usually 155-165) hurts. Not really sure why, but I will just do deadlift type stuff along with bodyweight movements for reps to replicate squatting.
1 Like
Damn that sucks man.
Naw it’s okay man. Everyone has stuff they have to work around. Mine happens to be this, but I can still do plenty of lifting haha. I can get still get a big bench press 
2 Likes
At least you have a legite excuse to skip legs
2 Likes
25 February 2018
Warm-Up
Yoga: 20 minutes
3 cycles of the following:
Jumping Jacks: 25 reps
Bodyweight Squat: 10 reps
Mountain Climbers: 10 reps
Jumps: 10 reps
Workout
Press: 105x5, 120x5, 135x5, 105x3x5
Snatch-Grip Deadlift: 95x5, 135x2x5
Hanging Leg Raise: 20 reps
Chest-to-Bar Pull-Ups: 20 reps
Split Squats: 20 reps
Band Pull-Aparts: 50 reps
Split squats and snatch-grip deadlift were good. I’m pretty excited for the anchor cycle. I feel like I’ve gotten stronger over the past two months, so I’m ready to hit some big PRs.
2 Likes
28 February 2018
Bench: 95x12, 135x5
Shoulder has been bothering me all day, but I thought since it wasn’t related to bench press that benching wouldn’t bother it. When I went up to 135, it got worse, so I stopped the workout. I’m doing exercise bike instead. I think the way I slept put it in an awkward position because it has hurt all day, but it didn’t hurt in the other days since my last workout. Ah well. C’est la vie.