Diary - AJP

Middle to lower back didn't feel normal after the deadlifts on tuesday, but it felt ok yesterday. But today, which was higher rep stuff, starting with squats, it felt out of whack and just stopped with the squats.

I did...
squats: 135 X 3, 155 X 3, 225 X 12, 225 X 11...called it quits. Usually, those wouldn't have been a problem, but my back didn't agree, so i stopped.

db shoulder press: 30 X 3, 40 X 3, 55 X 12, 55 x 12
Lat pulldowns: 110 X 12, 120 x 12, 120 X 12
Dips (bw): 12, 12, 11
some machine flys and hammer curls...

I also didn't get enough sleep last night, which I could feel during the workout. I'm may give squats and deads some time off, although I would hate to take both off, it is time to take off from squats (back squats) again for a few weeks though. we'll see how it feels. I should look into some heat pads atleast for the time being...
 
I may have to take time off from squats and deads for my back, we'll see. My right shoulder feels a little out of whack as well still, may be too much pressing.

Saturday was DB incline supersetted with leg presses.
Lat pulldowns and cable seated rows - supersetted.
finished with dips.

Tuesday: wasn't feeling the workout so much
chinups, 6 sets of 4 reps
sumo deadlifts 225 X 5 X 5
Push presses and skull crushers...
 
Yesterday (thursday)

RDL's: 4 sets of 8 reps
185 X 8 X 4

Hack Squats (barbell): 4 sets of 8 reps

Flat Barbell Bench: 4 sets of 8 reps at 75% of 1rm (10RM)
165 X 8, 165 X 8, 165 X 8, 165 X 8

Pendlay rows: 4 sets of 8 again
115 X 8 X 4

Straight bar curls
skull crushers
 
Whats up you taking a week off? I see you did some RDL's and Hacks, I love RDL's but ditched Hacks...too awkward. Your lower back giving you problems? Mine is from all the box lifting at work, I need to hurry up and get my PT cert so I can take it easier. Maybe you should try some core training exercises like cable chops, ball rotations, or soccer throws...
 
Good thinking on the core training.

I think I may take a week off soon, Ive been lifting almost every other day, still RDL's and hack squats. The hacks were much better when I put some plates under my heels. The RDL's were irritating my back still though, so I pretty much stopped.

Other than that it's been flat bench, cleans to push presses, chinups, bent over rows, occassionally some close grip and skull crushers.
 
AJP said:
Good thinking on the core training.

I think I may take a week off soon, Ive been lifting almost every other day, still RDL's and hack squats. The hacks were much better when I put some plates under my heels. The RDL's were irritating my back still though, so I pretty much stopped.

Other than that it's been flat bench, cleans to push presses, chinups, bent over rows, occassionally some close grip and skull crushers.
Click to expand...

Ya if you want some good ideas on core exercises or how to do them, hit me with a pm. Is your back straight when doing the RDL's?
 
tonymcclellan said:
Ya if you want some good ideas on core exercises or how to do them, hit me with a pm. Is your back straight when doing the RDL's?
Click to expand...

Yeah it's straight, I'm not certain but I may have pulled something a while ago when doing some conventional deads.
 
Lazy on the updates.

Took four days off, then came back to it monday. Total body and I may come back to it further in the future, but schedule wise I'm gonna probably be doing push/pull again. Monday push, Tuesday pull, wednesday off, thursday push, friday pull. Monday heavy, tuesday light, thursday light, friday heavy.

Heavy being lower reps, 6 and below. Light being higher reps, between 10 and 12. Focusing on compounds of course.

Monday was:
Back squats: 135 X 3, 185 X 2, 275 X 2, 295 X 5, 295 X 5, 295 X 5
DB incline bench: 60 X 3, 75 X 3, 80 X 5, 80 X 5, 80 X 5

A small rendezvous with the decline bench which I hadn't done in quite a while, so of course it felt awkward, 185, 6 reps, 4 times

Leg Press: 270 X 3, 360 X 5, 410 X 5, 410 X 5

2 sets of tricep pushdowns and 2 of db lying extensions

Tuesday was:
Warmed up with some cleans: 95 X 3, 95 x 3
RDL's: 135 x 12, 135 x 11, 135 x 11
DB bent over rows: 55 x 3, 60 x 3, 75 X 12, 75 X 12, 75 X 10
Lat Pulldowns: 12, 10, 12
a few reverse grip barbell curls
 
Thursday:
Back squats: 135 X 3, 185 X 3, 205 X 12, 225 X 12, 225 x 12
Flat Barbell Bench: 135 x 2, 135 X 3, 155 x 12, 155 x 12, 155 x 12
Seated DB shoulder press: 30 X 4, 45 x 12, 50 X 12, 45 X 12
a few pushdowns

Friday:
Conventional Deads: 135 X 2, 225 X 2, 275 X 5, 295 x 5, 295 X 5, 295 X 5

Seated Rows: not sure of the weight
@8 X 3, @12 X 6, @12 X 6, @12.5 X 5, @11 X 6

Some close grip (v bar) pulldowns: 5, 5, 6, 6...reps
 
Monday:
Back Squats: 135 X 3, 185 X 2, 225 X 2, 275 X 5, 275 X 5, 295 X 5, 295 x 5
DB incline bench: 60 X 2, 70 X 2, 80 X 5, 80 X 5, 80 X 5, 75 X 5
Dips: w/ 35lb X 5, w/ 35lb X 6, w/ 25lb X 6, w/ 25 lb X 6
Skull Crushers: 45 X 14, 45 X 12

Tuesday:
RDL's: 135 X 12, 135 x 12, 135 x 12
Pendlay rows: 115 X 12, 115 x 12
Pulldowns: @8 X 12...3 sets
Seated rows: @9 x 12...2 sets
Reverse grip curls: 55 X 10, 45 X 10
 
Saturday 9/2
Heavy Pull
Usually I would pullups or pulldowns after the deadlifts, but I wanted to put them first because I knew I wouldnt be able to do many after the deadlifts, and fortunately the pullups don't take much out of me for the deads.

Pullups: 6 sets of 4 reps, one set was of chinups, one was of wide grip chin ups

Deadlifts:
Warmups : 135 X 2, 225 X 2
Work sets: 275 X 5, 295 X 4, 315 X 2, 315 x 2, 315 x 2

DB bent over rows: Warmup: 60 X 2
Work: 75 X 5, 75 X 5
Barbell BOR: 135 x 5, 135 X 6

Reverse curls: 45 X 10, 55 X 8
 
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