sking's log

[Cody]

I watched that Mark Bell video earlier this week. Good stuff. I told my training partner about that and the wider feet part, kept his ass planted when it might have otherwise come off the bench.

[sking1001]

I watched that Mark Bell video earlier this week. Good stuff. I told my training partner about that and the wider feet part, kept his ass planted when it might have otherwise come off the bench.

Glad it helped : )

I guess Spoto has some other secrets that he's not sharing, because I loaded up 722 like him, but I couldn't get it unracked...hmmm

[sking1001]

Squat
135x5
225x3
275x5x3

Deadlift
225x5
315x5
335x3

Chest Supported T-Bar Row
45x15
70x10x3

Wide Lat Pulldown
90x10
140x10x3

Very Wide Grip Pullups 2x8
Chins 1x8
Elliptical 15 min w/3 20 sec sprints

[sking1001]

TnG Bench Press
135x8
205x4
225x3
275x2
310x2x2
295x2x2
These went very well. Each set was a little faster than the last.

Ultra-Wide 3 sec Paused Bench
235x6x4

Overhead Press
135x8x3
Very carefully, with a belt.

DB Bench
102's x 8
92's x 8 x 2
Cut my right leg with the sharp end of the dumbbell after I took the 5's off the end.

[KyleMask]

Think your back will be up for squatting and pulling something semi-heavy at the seminar?

[sking1001]

Think your back will be up for squatting and pulling something semi-heavy at the seminar?

Absolutely. I've been planning on it. I've been ramping things up a little heavier each week. I'll probably take 405 for a ride tomorrow and maybe pull 500 if it feels right. Then it's 3 days rest with just a little conditioning on Thursday or so.

[sking1001]

Squat
135x5
225x3
315x2
365x1
385x1
405x1x2
365x2

Deadlift
135x5
225x3
315x2
405x1
455x1
500x1

Went to the spine specialist in the morning then did a lot of work around the house and yard all day, so I wasn't exactly 100% and had a bit of a headache from the humidity.

They gave me Meloxicam as a NSAID that's easier on my stomach than Ibuprofen. I have an epidural steroid injection scheduled for June 15. It's possible I could go back for a 2nd one, but a lot of people with this kind of defect are pain free for years after the first injection. In case you haven't been following, the defect is Spondylolisthesis at L5-S1. There's a good chance I was born with it, but it can be caused by trauma as well.

I kept the volume really low last night. Nothing was grindy, and I was fairly pleased with strength levels, especially since I was pretty run down from the day.

I'm looking forward to actually being coached in person for the first time in my life this weekend, but I'm always looking for feedback, so if anybody has any, please speak up:

[Tall Texan]

You "hurt" your back and here you are pulling 500...you dirty sandbagger you.

[sking1001]

You "hurt" your back and here you are pulling 500...you dirty sandbagger you.

Ha...well it's not 550. In actuality, I think the spondylolisthesis (it's so fun spelling that) has become a secondary issue to the overuse injury I've acquired. I don't actually have pain in my back anymore, but I experience excruciating sciatic pain just walking around. It seems to be worse in the evening, like right before bed. I don't want to diminish the fact that I need to be careful, but to be honest, I think properly performed (i.e. rigid back) squats and deadlifts are actually better on my defect than benching with an arch, and especially overhead pressing with layback.

I dunno, I'm probably babbling ignorantly here, but it seems to be very different than it was several months ago. Now I'm distinguishing a "defect" from actual "injury", but the two must be related...

-Dr. sking

[sking1001]

Scott, what happened to your training log?