TRAINING with a bad back. SQUAT_316'S Log

[SQUAT_316]

About me, 15 years at Fedex, 5' 8", 270. Age 43. Competed in powerlifting from 1993-1997.
Best lifts:
Squat 450 @ 230
Bench 320 @250
Deadlift 496 @250

Mediocre numbers. But it was fun. Hit by car in 98. Never the same. Partial separation of my right shoulder does not allow me to bench, but I can still squat and deadlift. Fast forward to now. Bad back L5/S1, degenerative disks. I read Starting Strength 2nd and 3rd edition. Bought the DVD. Now I'm squatting again. Worst thing to do is do nothing. Since I am attempting to lose weight, I started to do Keifer's Carb Nite Solution. I am training for the RPS New York State Powerlifting Championships on Aug. 4th. Deadlift only. Rip's Roundtable video on competition hits the nail on the head. I notice my training with more focus. More intense. Its about the PR. Training consist of the low bar, hip drive squat on Wed., Deadlift on Sat., After all these years I finally have a training partner. And it makes a huge difference. We are following Wendler's 5/3/1 for Powerlifting. He follows it as his main program. I am using it as a pre-meet cycle then back to the original.

Today's workout,
Mobility work,
Deadlift 260x3, 295x3, 335x 3, 355x1, 385x 1

[swilczewski]

Good luck with your training and welcome to the board. It sounds like you have the attitude and drive it takes to get shit done, i look forward to watching your progress.

[SQUAT_316]

Thanks. Today...

TrapBar Deadlift 245x5, 285x5, 325x5.

[SQUAT_316]

Squats, 135x10, 185x5, 225x3, 285x3, 315x2, 325x1. Back off sets, 250x5x3
Power Cleans 100x3, 115x3x2

Great workout. Some new stretches my partner taught me helped a lot. Got them from 70's Big. And they loosen up my groin, hips and lower back. Sat. is my regular deadlift day, but due to a family reunion, I will move them to Sunday. Lunch was bacon and eggs in with 2 low carb wraps. We are really looking forward to the meet.

[SQUAT_316]

Move deadlift day from Sat. to today, due to a family reunion.

Deadlift 135x5, 225x1, work sets 240x5, 280x5, 315x5.

With the meet less that 4 weeks away, I did not push my last set for extra reps. Too much carbs over the weekend so very strict this week.

[Gillian Mounsey]

Welcome. I look forward to following your progress. Good luck at the meet. Having a training partner is the best thing in the world.

[SQUAT_316]

Thanks Gillian! I have been following you and Mac for awhile now. I can't believe the HUGE difference a training partner makes.

[SQUAT_316]

Mobility work (form rolling, stretching, lacrosse ball)

Squat 135x6, 185x5, 235x5, 275x5 (this was a rep PR due to the fact of using hip drive. sometimes have hard time breaking old squat habits) 315x2

Stiff Leg Deadlift of 100lb plate 135x5, 225x5

Squat. Not pushing these too hard due to the meet being close. After the meet, I will run 5/3/1 on the squat. On the topic of shoes, I still waver back and worth with my Werksans and Chucks. Due to the mobility work, I can use Chucks. But I think I'm leaning towards the Werksans due to the power out of the hole.

SLDL. Nothing special here. Little DL volume. Grip work. More hamstring stretch. Main DL session this Sat.

[PaulBeech]

Can you link me those stretches from 70s big please? My problem areas are the same. Good luck with the meet.

[SQUAT_316]

Can you link me those stretches from 70s big please? My problem areas are the same. Good luck with the meet.

Here ya go Paul http://www.youtube.com/watch?v=y5EO8...ure=plpp_video