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swan levels up
Greeting fellow campers. If I wasn't so lazy I'd link to my novice log, but I am so it's "swan's log" for anyone who cares.
I came here because I ran out of gas on the presses. My squat & deadlift are in the toilet due to successive back injuries over the winter & spring. I've been rehabbing it and lifting as I am able, but it's still an iffy proposition some days. Launching off with an HLM on the presses, and whatever lp style with squat/dl while the back recovers, and I'll see how it goes.
Squat
Barx5x3
105x5
145x5
185x3
210x2 belt
235x5x3 belt - the squat part continues to be ok, back felt a little sore in the last set
Bench press
Barx5x2
105x5
145x5
175x3
200x2
225x5x5 belt - volume pr, heh
I may have started a little light, but better that than too heavy as I've done in the past.
So yeah, bench focus to start because I somehow have it in my head that a 3 plate bench would be cool. Dunno why, but there it is.
Deadlift
135x5
185x3 belt
225x5 belt - back was kinda sore the last couple reps, so good enough for today
BW 240
I should probably be eating a little more.
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7/4
Press
Barx5x3
70x5
95x5
120x3 belt
140x5x3 belt
Was ok.
Thought about some front squats, because I can't recover from lp squats 3xweek, but after a few bw reps the back was getting tight so I skipped it.
Chins
BWx6,7,6,6
Some curls
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7/6
Squat
105x5
150x5
190x3 belt - back is sore, early belt
220x2x2 belt - back too sore to continue, no doubt from doing the rear brakes on the car last night where I was sitting a lot with a lot of lumbar flexion, the enemy
Bench press
95x5
130x5
160x3
190x2
215x5x3
Since the back was so sore, bailed on doing any sort of pulling/back moves.
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7/9
Squat
Barx5x3
105x5
150x5
190x3
220x2 belt
245x5,5,1 belt
Back was a little sore from 190 through the second work set. Dunno what happened but it hurt like hell the 1st rep 3rd set so that was it.
Bench press
Barx5x2
105x5
145x5
180x3
205x2
230x5x5 belt - volume pr
These went fine.
RDL
115x5
125x5,8
Tried these out to see if there was anything I could do that didn't hurt the low back. Just used the weights the kid was power cleaning. Went ok.
BW 238
Well this is getting just ridiculous.
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7/11
Press
Barx5x3
75x5
100x5
125x3 belt
145x5x3 belt - ok
Passed on any sort of squat today. Back has been getting better since last time - a little easy swimming last night helped.
Chins
BWx7,7,7,6
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7/13
Squat
Barx5x3
105x5
155x5
195x3 belt - uneventful through here
225x4 belt - stopped after 4 due to some back pain, not a lot but enough
195x5 belt - ok
Not bad considering it hurt like hell all afternoon but felt better and better through the first few warmups.
Bench press
Barx5x2
105x5
145x5
175x3
200x2
220x5x3 easy
BB Row
75x5
95x5
Trying em out. Felt ok, but I need a review of exactly how they're supposed to be done.
Curl bar curlz.
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7/16
Squat
Barx5x3
95x5
135x5
175x5 oops, meant to do 3
195x5 belt
205x5 belt
195x5 belt
Back was pretty decent the past couple days, so shot for some work sets around what felt ok last time and went up a little more to try it. These went ok.
Bench press
Barx5x2
105x5
145x5
185x3
210x2
235x5x5 belt - volume
Deadlift
135x5
185x5
And that seemed like enough based on what my back was telling me.
BW 239
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7/18
Press
Barx5x3
75x5
105x5
130x3 belt
150x5x3 belt - well fuck me how about that
115x10 - pump!
Did not feel at all good starting out, as in not recovered from heavy day, but all was well by the end of the last warmup. Seriously doubt there's another +5 here though.
Squat
Barx5x2
95x5
135x8
Back was in a weird state today so I tried out just a couple low weight sets on the theory that non-heavy squats have left the back feeling better. Also, I should, probably stay out of the back of my car, there's not a lot of room to maneuver back there. Anyway, might take an easy swim later if I can ever stop making this log entry & get to dinner.
Chins
BWx7,8,7,7
Curl barzzz.
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7/20
Squat
Barx5x3
65x20
Trying to sort out what's going on with the back since last time. I now believe it's a right lumbar erector tear, but not real bad. How I did it pressing, I have no idea. And now that I actually have read up on what to do have realized I fucked it all up to start. From where things are now, I'll give it a day or 2 of rest and then go rehab protocol on it.
Bench press
Barx5x2
105x5
145x5
175x3
205x2
225x5x3 belt - no problem, wondering if I should be doing 4 sets here
Deadlift
65x5
85x5
Part of that whole, figuring shit out thing.
Curl bar - wow, can really only do these once a week as I didn't realize I was still sore & tired from last time.
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7/23
Bench press
Barx5x3
105x5
150x5
190x3
215x2
240x5x5 belt - this was my previous best 3x5
Back rehab
Well shit it's time to actually get a damn rehab plan and stick to it instead of dicking around with various things. So that's the plan for the coming weeks which will not likely see any squats or deadlifts. On the other hand, 2 days into the Starr lower back rehab and my back overall feels better than it has in months. It seems to even be working on the original tweak from back around January or so. Anyway, is plus good so far.
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