Discussion in 'Workout Journals' started by James, Oct 29, 2017.
Beltless highbar: 445x1, 405x5
Bench from 5th pin: 365x5
CG with feet up: 230x8, 230x8, 230x7
Stopped low bar and deadlifts for now since my low back hurts pretty bad and I already got some rep PRs (585x3 deadlift and 505x5 squat).
Doing Russian Squat Routine for beltless highbar squats now. So far did:
6x2 at 385
6x3 at 385
6x2 at 385
6x4 at 385
6x2 at 385
6x5 at 385
Plus some benching.
Bench: 3 x 255x8
Incline bench w/ 2ct pause: 190x3, 200x3, 210x3
Bad news for finishing the program. My SI joint was acting up so badly I couldn't even do a working set, and it was supposed to be an easier day.
Today wasn't a crucial session. Tuesday is. I'll rest up and test the waters, but it's not looking good.
This is really, really frustrating.
Maybe time for a visit to the chiro to get everything loosened up? Also why not use a foam roller prior to workout.
Foam rolling, lacrosse ball. My rehab/prehab is like an hour per day now, including off days. Long warm ups too.
The rehab has been helping a ton. My back feels better every day. The big question mark is if I can work through it (ideal if I can, but risky) or just wait it out and kill the program I'm halfway through. One option is to belt up tomorrow to further reduce strain on my core. I might just see how I feel on warm ups tomorrow before making the big decision.
Bench from 7th pin: 3 x 325x5
CG with feet up: 235x8, 235x8, 235x7
High bar w/ belt: 6 x 385x6
Cueing elbows back helped me this time, I think my position was getting a bit exaggerated. Got my elbows back, midfoot balance and rode the weight aaaall the way down.
Next squat workout is 5x5 with 405 on the 11th. Hopefully beltless this time.
Bench: 3 x 260x8
Incline bench w/ 2ct pause: 195x3, 205x3, 215x2
Not bad at all!
Almost definitely bumping the squat over from tomorrow to the day after.
Single-Leg Good Morning: 4 x 95x5
Ab wheel: 3 x BWx5
New plan: doing a ton of rehab and heavy squatting to keep the pain in limbo probably isn't a good idea for a peak. I'm taking time off from the really bad lower back loading for now. I still hope to peak before the end of the year, but we'll see.
Since squatting pretty heavy a couple times per week with the recovery work was keeping me at steady pain, I'm really hoping a week off will do it.
Jefferson deadlift: 4 x 315x5
Plank: 3 x 45x(a bunch of time)
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