T Nation

Lifting with Pinky



Back still messed up so it was an improved bench day

Feet up paused bench
60 x 8 x 2
100 x 5
120 x 3
130 x 2
140 x 1
145 x 1
150 x 1
140 x 3


Another off day for my back
60 x 8 x 2
100 x 5
120 x 3
130 x 2
140 x 1
145 x 1
150 x 1
140 x 2 x 2

Wide grip pull up
BW x 10 x 3


Damn Pinky sorry to hear that.
Is there any improvement or is it the same?


Definitely some improvement, but not ready to test it under a squat just yet.

At least I know its a minor strain, I’ve previously been out for nearly 6 months with a similar thing so just glad it wasn’t as bad as that.

Hoping to be able to test it under some squats later this week.


Be careful mate :slight_smile:


I thought sumo was meant to protect our backs. Was it just bad luck? Tired?


May as well deload propah if you’re training light anyway


Over 2 weeks out though, isn’t that too early for a deload?


I was unaware. In that case gg.


Haha thanks


A mix of things really. Early morning and I was a bit limited on time, so I rushed my warmup a little bit, which didnt help. Also was at a random gym using a day pass, so didn’t know the bars and only realised after that this one was an extra stiff.

But basically, in hindsight, I just didnt focus on my set up for the lift properly and went ‘grip and rip’.


Bench Press
140 x 1
150 x 1
155 x 1
160 x 1
145 x 3 x 2

Reverse Hypers
Bw x 20 x 3

SSB Box Squat
70 x 8
120 x 3 x 2

A tentative and gentle return to squatting. Enough to load up my back but not enough to push myself. Actually felt fine so pretty happy about that. Will push a bit heavier on Saturday.