I hurt my back deadlifting 2 weeks ago, so I’m slowly working on getting my squats and deadlifts back up. I also train MMA 2 or 3 times a week.
Right now, I’m on my second week of Smolov Jr. for pullups and dips. I figured if I can’t do heavy lower body lifts for a while, I might as well work hard at something else.
My back was a little tight for most of the day (I think I tweaked it a little bit last night picking up my backpack), but it felt better once I started moving in the gym.
Lower back warmup
Superset:
Pullups 50 (8x4)
Dips 60 (8x4)
Deadlifts
135 (1x5)
185 (1x5)
235 (1x5)
Landmines w/ long handlebar
bar (3x4)
Conditioning:
Burpees (3x20) - short rest between sets
My back felt perfectly normal doing deadlifts. Next week I’ll see how 275 feels and maybe even how 315 feels. I’ll plan on lifting normal weights with squat and deadlift again in about 2 weeks.
Superset:
Facepulls 60 (4x9), (2x8)
Hanging leg raises (6x6)
My training partner is really bored with doing with doing all these dips and pullups (and I’m pretty bored with it, too) and his shoulders are starting to bother him, so next week we’re probably going to do some lower body lifting and stay light with upper body stuff, and then move back to 5-3-1 the following week.
Today was just an in and out day. My back didn’t hurt at all lifting, but it may have felt a little weak. That might’ve just been because I was tired, though. Next week, I’m planning on starting up 5-3-1 again, and I think I’ll probably go with a slightly lower training max on squats and deadlifts than what I was doing before I hurt myself.
I just want to chime in and say I completely understand how difficult it is to both workout hard, and roll during the same week. Keep up the good work!
I started up 5-3-1 today (actually 3-5-1). I do the the powerlifting version for overhead press, because I’ve had no success in the past doing the regular 5-3-1 for that one exercise. Also, instead of bench, I do weighted pupllups. I’m continuing on with my progression for the upper body lifts, but for the lower body lifts, I’m taking a couple steps back from where I was when I hurt my back.
I wanted to do front squats today, too. I usually do them after ab stuff, but all the racks were taken. After the stepups, I had no energy left for front squats. I’ll hit them hard next week.
Power Cleans (I just did this while I was waiting for my lifting partner to get to the gym. I miss doing power cleans, though, so maybe I’ll start throwing them in on deadlift day)
135 (5x1)
OHP
45 (3x5)
95 (1x5)
135 (1x5)
150 (1x3)
170 (1x1)
175 (2x1) - The first single at 175 was real hard, but the second went up easy. This ties my PR for OHP.