I figured out what I think caused my mid back pain on Monday. Again, during those box squats the weight went up fine and there was zero compromise on the form. Well, today when I got to the DragonFlags, my sore back went up on the pain factor right away. This exercise is a real tough son/bitch. I noticed there is significant core musculature involved along with the abs, and that's what sparked the strain I think. It must not have fully recuperated from those which I did last Thursday before that Mondays Squats.
It’s a terrific exercise though, and I really feel it in the abs.
So I’m hoping it will just strengthen the core over a little time and all should be fine again. Kind of sucked cause the strain was a little more bearable today, and then came right back, but it feels good, if that makes any sense, and now I know where the strain came from. So, that makes me happy. I am unable to do the concentric part of the exercise without knee flexion on the way back up, but can get the negative all the way down with my back completely off the bench, and torso nice and staight all the way down.
Being a weak abbed mofo, I’m pretty happy to be able to do that, and it can only get better. Brutal exercise though, but I love it now, ha, haa.
TODAYS WORKOUT: LEGS/ABS
DYNAMIC WARM UPS: 3X10, BAR/3X5.
SPLIT SQUATS DB: 3X5 each leg. (HEAVY AS POSS).
LT: 20/5, 35/5, 40/5, 40/5.
TT: 30/6, 40/5, 42.5/5, 42.5/5. (wider stance too)
LEG CURLS: HAMMER STRENGTH 3X10
Slightly less weight, due to just a different machine than mine at home, so not really an accurate measure of progress. That’s my excuse anyway, ha, haa.
LT:50/7+, 85/10, 105/10, 105/8.
TT:55/10, 75/10, 95/8, 90/8.
SEATED CALVES: 2X15, 1X50. 5IN/5STRAIGHT/5OUT,(TOE PLACING)
LT:70/15, 70/15, 60/24-40/34-20/50 (STRIPPED)
TT:45/15, 70/15, 80/14, 45/49
The 1x50 is a partial ROM movement blood pumper, burns nice
DRAGON FLAGS: 2X10 FUCKING BRUTAL
LT: 7, 6.
TT: 7, 6. If my back wasn’t still sore, I could have gotten more, but I didn’t want to aggravate it any further.
Negative is perfect form, positive I go back up with knees at a 90 degree angle basicly just to get back in the top position, Still kicks major ass on abs like this. At some point in the future, I should/might be able to start doing the positive part of the movement with torso remaining straight. That’s a bitch and a half though, try it and you’ll see.
STANDING CABLE CRUNCH: 3X10 each leg forward.
LT: 40/10, 40/10, 40/10. each leg.
TT: 30/10, 50/10, 60/10. each leg.
So, good workout, up on most stuff, leg curls were different but felt good even though it wasn't a fair comparison to my home cam drive unit. Found out the back problem for this week, so at least I know what's going on there. All in all, a good morning guys. I'll be starting shots on Monday, and the box squats will start the changing set/rep scheme then too. So, I'm hoping the back is sufficiently recuperated by Monday, and that it doesn't happen again. Even though it regressed today, I think it has to strengthen from it, it feels more like just taxed muscles than any injury type of pain/strain.
Diet is going great, pretty low on carbs and vascularity is coming back this week from this stricter diet action too, so that's cool. School starting Monday also, so most if not all workouts will be at 5:00am, so I'll have to get the sleep cycle adjusted to going to bed earlier, I'll be gobbling down some melatonin to help with this along with ZMA about an hour before beddy bye...
later guys,
ToneBone
) after lifting we go home knock down a PWO shake and log on hoping tone’s got another update for us! Detailed , yes and thats the best thing about it! keep on keeping on mane!