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05-14-2019, 04:31 PM
#851
Darn, tweaked by back today while doing squats for sets of 6 at relatively low weight--280. It's the same spot I injured last October, lower right back. Not sure what happened but I think I really do need to have a coach check my form, something which I'm hoping to set up in the next couple of weeks. For now I guess I'll rest for a few days, maybe check out one of the injury rehab templates.
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05-24-2019, 12:12 PM
#852
Following a lower-back rehab program. Did the first work-out on Tuesday:
Back at it today, using the new low-back-pain template. Lots of high reps.
Squat, no belt: empty bar x15x1@4; 95x15x1@5; 135x15x1@6. Three minutes rest. No pain at all, not even discomfort, though I notice tightness or something in the area that I hurt last week--lower right side of my back.
Paused bench: empty bar x15x1@4; 95x15x1@5; 135x15x1@6. Three minutes rest.
Deadlift: empty bar x15x1@4; 95x15x1@5; 135x15x1@6. Three minutes rest.
Crunches: 15x3. Two minutes rest.
Second work-out yesterday:
Squat: 45x12x1@4; 135x12x1@5; 175x12x2@6. Three minutes rest. Everything feels good so I think I'll be able to add weight pretty quickly.
Paused bench: 45x12x1@4; 100x12x1@5; 155x12x2@6. One to three minutes rest. The weight felt about right for this high-rep range.
Deadlift: 45x12x1@4; 115x12x1@5; 190x12x2@6. One to three minutes rest. I'll add weight fairly aggressively to these too.
Sit-ups: 4 sets of 12 reps. I anchored my feet against a bar while doing these. I tried them without anything to hold my feet but couldn't do them without jerking myself forward, which made me appreciate the abdominal strength displayed by this woman:
YouTubeShe makes them look deceptively easy.
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05-25-2019, 04:07 PM
#853
Day 3 of lower-back rehab.
Squats: 180x10x1@4; 190x10x1@5; 200x10x2@6; 210x10x1@7. Three minutes rest. These high-rep squats really leave me winded. I'll try adding 5 pounds next time I do 10s.
Paused bench: 135x10x1@4; 155x10x1@5; 165x10x2@7; 170x10x1@8. Three minutes rest. I'll repeat this next time since the last set was supposed to feel like a 7, not an 8.
Deadlift: 200x10x1@4; 210x10x1@5; 220x10x2@6; 230x10x1@7. I can easily add weight to these.
Sit-ups with ab mat: 5 sets of 10 with 1 to 2 minutes rest.
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05-28-2019, 05:03 PM
#854
Since my back is feeling nice and normal again I decided to start the Time Crunch template this week. I'm hoping to follow it for most of the summer. I'll be doing a lot of traveling for work and probably won't be able to devote as much time to training as I would like to over the next three months.
Still being conservative with the weights--babying the old back a bit.
Squat with belt: 290x1x1@7; 265x5x1@7.5; 240x5x2. Three minutes rest. The RPEs were supposed to be 8, 9, and then 76% of my !RM, which I'm taking to be 315 for now. I'll add 5 pounds next week.
Press with belt: 130x1x1@7; 117.5x5x1@7.5; 106.25x5x2. Three minutes rest. Conservative with these too, RPEs were also suppoed to be 8, 9, and 76% [of 140]
BB rows for myo-reps: 150x15x1@8; 150x5x3; 150x5x4. Five deep breaths between sets.
A few crunches, to keep up the low-back rehab.
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05-30-2019, 01:50 PM
#855
Day 2 on the time-crunch program.
One-count paused bench: 226.25x1x1@8; 198.75x6x1@8.5; 186.25x5x2. Three minutes rest.
Squats for myoreps : 150x15x1@8; 150x5x1; 150x2x1. Five deep breaths between sets. These are tough--strength-wise I felt capable of doing more but I quickly ran out of breath and had to stop.
RDLs for myoreps. 175x14x1@8; 175x5x1; 175x4x1. Same story as the myoreps squats. The weight didn't feel heavy at all but by the third set I was done.
I'm hoping I can at least maintain my strength on this program.
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06-01-2019, 03:13 PM
#856
Day 3.
Deadlift with belt: 395x1x1@7.5; 360x5x1@7.5; 326.25x5x2. Three minutes rest. The RPEs were all supposed to be higher but I'm being conservative for a few workouts to see how my back responds. So far so good.
Press touch and go for myoreps: 95x15x1@8; 95x5x1; 95x2x1. Five deep breaths between sets. These myoreps are interesting.
Single-arm DB rows for myoreps: 60x16x1@8; 60x5x4; 60x4x1. Five deep breaths between sets. I'll add 10 pounds to these next week.
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06-03-2019, 03:57 PM
#857
GPP today
DB curls: 30 (each ) x12x3; single-arm over-head triceps extensions: 30x12x3; ab-mat situps: 12x3. I did all these as supersets, with 3 minutes rest.
LISS on airdyne: 25 min
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06-04-2019, 06:21 PM
#858
Another time crunch workout today, starting week 2.
Squat with belt: 295x1x1@8; 270x5x1@8; 245x5x2. Three minutes rest. I'll add at least another 5 pounds next week.
Press with belt: 135x1x1@7; 122.5x5x1@8; 111.25x5x2. Three minutes rest. I'll add 2.5 pounds next.
BB rows for myoreps: 155x15x1@8; 155x5x3; 155x4x1. Five deep breaths between sets. I'll try 160 next.
Tomorrow I'm off to Cleveland on a working trip for a few days, then to upstate NY for a week.
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06-10-2019, 06:52 PM
#859
Been traveling for the past week so I missed a couple of workouts. I'm still on the road but I managed to squeeze in a session today. Hoping to get another one in on Wednesday.
Squat with belt: 275x1x1@7.5; 255x5x1@7; 225x5x2. Three minutes rest.
Press with belt: 135x1x1@7.5; 125x5x1@8; 115x5x3. Three minutes rest.
BB rows for myoreps: 155x12x1@8; 155x5x2; 155x4x1. Three deep breaths between sets.
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06-20-2019, 04:09 PM
#860
Back from traveling. My training suffered a bit. All together I got in 3 workouts while I was on the road--the one posted above; a GPP day; and a dumbbell workout in a Hampton Inn's mini-gym.
Continued with the time-crunchprogram this week, since work has kept me pretty busy.
Tuesday:
Squat with belt: 290x1x1@8; 265x5x1@9; 240x5x2. Three minutes rest.
Press with belt: 135x1x1@8; 125x5x1@9; 115x5x2. Three minutes rest.
BB rows, myoreps: 155x12x1@8; 155x5x3; 155x5x4. Five deep breaths between sets.
Today (Thursday):
Paused bench: 225x1x1@8; 200x5x1@9; 185x5x2. Three minutes rest.
Squat, no belt, myoreps: 200x12x1@8; 200x3x2; 200x2x1. Five deep breaths between sets.
RDLs, myoreps: 175x14x1@8; 175x5x2; 175x4x1. Five deep breaths between sets.
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