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Are you still doing all your ab work at home? I've noticed when I lose my breath/ab tightness I tip forward more.
AB's 2007 log
- Thread starter anotherbutters
- Start date
anotherbutters
New member
I make a point of listing all my ab work here, so you can see that I'm still not doing much. I want to, but don't always have the time/equipment/whatever. The gym just got a load of new benches in and chucked out the old ones. The new ones are really flimsy and none of them have foot rests that you can hook your feet around, so I've no way of doing situps there now (they had one bench that was half decent before). I'm hoping to move in with my girlfriend (the one I met 2 months ago 
) soon and I won't be bringing my bench with me, so I don't want to rely on it. I was thinking of trying to do them leaning back off the top stair at home with her sitting on my feet. 
No, I don't consciously tighten my abs when I squat, although I get mild DOMS after front squats a couple of days later, so I know I'm using them. If you're thinking that weak abs are causing the leaning forward, there was a thread a while back about how to stop leaning forward and someone wrote some pretty good posts pointing out that people tend to lean forward to make it easier to complete a squat, rather than because of a weakness. That makes sense to me (although I'm certainly not using it as an excuse for not training my abs).
EDIT: I forgot to mention, but I hit my nose on the way up during one of the push presses. It was just the tip of my nose, but I won't do that again
) soon and I won't be bringing my bench with me, so I don't want to rely on it. I was thinking of trying to do them leaning back off the top stair at home with her sitting on my feet. No, I don't consciously tighten my abs when I squat, although I get mild DOMS after front squats a couple of days later, so I know I'm using them. If you're thinking that weak abs are causing the leaning forward, there was a thread a while back about how to stop leaning forward and someone wrote some pretty good posts pointing out that people tend to lean forward to make it easier to complete a squat, rather than because of a weakness. That makes sense to me (although I'm certainly not using it as an excuse for not training my abs).
EDIT: I forgot to mention, but I hit my nose on the way up during one of the push presses. It was just the tip of my nose, but I won't do that again
Last edited:
blut wump
New member
That's really good news. Making a conscious effort to tighten your abs is like learning to add your core into driving the bar upwards. It helps to stabilize and protect your whole midsection, front and back, which results in an improved application of the force.
I also expect to get doms after a front squats session. It's a good exercise.
I must either have missed or forgotten that thread. It stands to reason that someone who leans forward during a squat does it to make the lift easier. That doesn't imply that it's the best way to perform a mechanically efficient squat, though. We naturally shift emphasis during a lift to muscles that feel like they'll take the strain we're anticipating and away from ones that feel less capable.
When you do your 140s on Friday, make a big effort to tighten your core before going down and hold it tight through the lift. It should help with feeling strong akin to wearing a belt.
I also expect to get doms after a front squats session. It's a good exercise.
I must either have missed or forgotten that thread. It stands to reason that someone who leans forward during a squat does it to make the lift easier. That doesn't imply that it's the best way to perform a mechanically efficient squat, though. We naturally shift emphasis during a lift to muscles that feel like they'll take the strain we're anticipating and away from ones that feel less capable.
When you do your 140s on Friday, make a big effort to tighten your core before going down and hold it tight through the lift. It should help with feeling strong akin to wearing a belt.
anotherbutters
New member
Thanks BW, I'll try that. Occasionally, I'll try to think about leading out of the hole with my hips rather than thinking about extending my legs, which seems to help, but I usually forget.
Tomo, I might try that, although I prefer to get into a decline. It would be good to get everything done at the gym.
Tomo, I might try that, although I prefer to get into a decline. It would be good to get everything done at the gym.
anotherbutters
New member
AB's 5x5: Week 16, Fri (light day)
Bodyweight: 185.5lb
Summary spreadsheet. Top sets only; all weights in kg; previous weeks in orange.
1. Squat (1x3)
Week 1: 100 x 3 - was that it? (220lb)
Week 2: 105 x 3 - heavy, but no probs (231lb)
Week 3: 107.5 x 3 - ok (237lb)
Week 4: 110 x 3 - ok (242lb) mini PR
Week 5: 112.5 x 3 - pretty hard (248lb) mini PR
Week 6: 115 x 3 - pretty hard (253lb) mini PR
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Week 9: 122.5 x 3 - very hard (270lb) mini PR
Week 10: 125 x 3 - getting used to straining (275lb) mini PR
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Week 13: 132.5 x 3 - not too bad really (292lb) mini PR
Week 14: 120 x 3 - easy enough (264lb)
Week 15: missed
Today: 140 x 3 x 1 - singles with 3 metric plates for fun, just got the 3rd one (308lb) PR for weight
2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Week 3: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Week 4: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Week 5: 73.5 x 3 - heavy. 3x5 would definitely be hard (162lb)
Week 6: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Week 9: 77.5 x 3 - very hard (171lb)
Week 10: 78.5 x 3 - hard (173lb) mini PR
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Week 13: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)
Week 14: 77.5 x 3 - ok (171lb)
Week 15: missed
Today: 81 x 3 x 2; 65 x 12 - ok (178/143lb) - doubles and backoff
3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Week 2: 57.5 x 3 - fairly hard (127lb)
Week 3: 60 x 3 - fairly hard (132lb)
Week 4: 60 x 3 - ok (132lb)
Week 5: 61 x 3 - ok (134lb)
Week 6: 62.5 x 3 - just ok (138lb) mini PR
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Week 9: 66 x 3 - just ok (145lb) mini PR
Week 10: 66 x 3 - ok (messed up on Monday, so repeated here too) (145lb)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Week 13: 70 x 3 - ok (155lb) mini PR
Week 14: 70 x 3 - hard (155lb)
Week 15: missed
Today: 72.5 x 3 - ok (160lb) mini PR
4. Accessory
Decline situps, 10kg x 2 x 10 (22lb)
Comments
A fun workout. It felt like I'd changed things up a lot, but all I did was change some sets and reps.
Squats were ok, but I only just made the 3rd single. I toyed with 143.5kg so I could get 315lb, but it wouldn't have happened. It felt really good to get three (metric) plates on the bar though. I didn't have any problem with my back, but it still feels sore if I twist to one side. BW, I tried tightening my core on some of the warmups (120x3, 130x2), but it felt as though it was working against me, rather than feeling better.
Bench doubles were fun. This is a light day, so I just did 3 sets and a backoff. I could probably have thrown another 1.5kg on on the doubles.
Rows were ok too, but with a little humping.
I finally have a solution for abs at the gym - leaning back off the lat pulldown machine with my knees under the pads. If I braced my feet against the floor and knees under the pads, I ended up using too much hips, but with my feet off the floor and knees under the pads, I could curl up my abs nicely. I felt them a lot after just 10 reps, so I quit there to avoid any DOMS. I'll hit these twice a week from now on and increase the weight.
------
I'm pretty sure I'll be resetting and changing things a little from next week. I don't want to risk hurting my back by pushing heavy squats over the next couple of weeks, it just isn't worth it. I'll get back to these weights in 3-4 weeks.
I'll have a think about what's next over the weekend. Suggestions welcome (apart from JK). My current thoughts are to move front squats to tues and start back squatting on weds, with a different set/rep scheme on each back squat day. I'm still not sure about the push and pull. This week shows that I could push front squats the day after back squats, although back squats weren't as heavy as they ought to have been.
Off the top of my head, I've come up with this, below. This will probably change as I think about it some more.
Mon
---
b squat: 5x3 (heavy triples) - pushing PRs
bench: 3x8 (hypertrophy)
row: 3x8 (hypertrophy)
Tue
---
f squat: 5x3 - pushing PRs
overhead press: 3x5 (heavy 5's) - pushing PRs
row: 5x3 (heavy triples) - pushing PRs
Thu
---
b squat: 3x8 (hypertrophy)
bench: 5x3 (heavy triples) - pushing PRs
deads: 1x5 (heavy 5) - pushing PRs
Fri (light day)
------------
b squat: 3x1 (singles, low volume)
bench: 3x1 (singles, low volume)
row: 3x1 (singles, low volume)
Bodyweight: 185.5lb
Summary spreadsheet. Top sets only; all weights in kg; previous weeks in orange.
1. Squat (1x3)
Week 1: 100 x 3 - was that it? (220lb)
Week 2: 105 x 3 - heavy, but no probs (231lb)
Week 3: 107.5 x 3 - ok (237lb)
Week 4: 110 x 3 - ok (242lb) mini PR
Week 5: 112.5 x 3 - pretty hard (248lb) mini PR
Week 6: 115 x 3 - pretty hard (253lb) mini PR
Week 7: 117.5 x 3 - pretty hard (259lb) mini PR
Week 8: 120 x 3 - pretty hard (264lb) mini PR
Week 9: 122.5 x 3 - very hard (270lb) mini PR
Week 10: 125 x 3 - getting used to straining (275lb) mini PR
Week 11: 127.5 x 3 - yeah, yeah, whatever! (281lb) mini PR
Week 12: 130 x 3 - very hard, worried about monday, as per usual really (286lb) mini PR
Week 13: 132.5 x 3 - not too bad really (292lb) mini PR
Week 14: 120 x 3 - easy enough (264lb)
Week 15: missed
Today: 140 x 3 x 1 - singles with 3 metric plates for fun, just got the 3rd one (308lb) PR for weight
2. Bench (1x3)
Week 1: 67.5 x 3 - easy (149lb)
Week 2: 70 x 3 - heavy, but ok. 3x5 might be hard (154lb)
Week 3: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Week 4: 72.5 x 3 - heavy. 3x5 would definitely be hard (160lb)
Week 5: 73.5 x 3 - heavy. 3x5 would definitely be hard (162lb)
Week 6: 75 x 3 - heavy. 3x5 would definitely be hard (165lb)
Week 7: 76 x 3 - heavy. 3x5 would definitely be hard (167lb) matches 3RM
Week 8: 77.5 x 3 - heavy. 3x5 would definitely be hard (171lb) mini PR
Week 9: 77.5 x 3 - very hard (171lb)
Week 10: 78.5 x 3 - hard (173lb) mini PR
Week 11: 80 x 3 - hard, but not in doubt (176lb) mini PR
Week 12: 80 x 3 - very hard (176lb)
Week 13: 50 x 8 x 3 - tried some DE work - felt way too easy (110lb)
Week 14: 77.5 x 3 - ok (171lb)
Week 15: missed
Today: 81 x 3 x 2; 65 x 12 - ok (178/143lb) - doubles and backoff
3. Rows (1x3)
Week 1: 55 x 3 - ok (121lb)
Week 2: 57.5 x 3 - fairly hard (127lb)
Week 3: 60 x 3 - fairly hard (132lb)
Week 4: 60 x 3 - ok (132lb)
Week 5: 61 x 3 - ok (134lb)
Week 6: 62.5 x 3 - just ok (138lb) mini PR
Week 7: 63.5 x 3 - hard (140lb) mini PR
Week 8: 65 x 3 - just ok (143lb) mini PR
Week 9: 66 x 3 - just ok (145lb) mini PR
Week 10: 66 x 3 - ok (messed up on Monday, so repeated here too) (145lb)
Week 11: 67.5 x 3 - ok (149lb) mini PR
Week 12: 68.5 x 3 - ok (151lb) mini PR
Week 13: 70 x 3 - ok (155lb) mini PR
Week 14: 70 x 3 - hard (155lb)
Week 15: missed
Today: 72.5 x 3 - ok (160lb) mini PR
4. Accessory
Decline situps, 10kg x 2 x 10 (22lb)
Comments
A fun workout. It felt like I'd changed things up a lot, but all I did was change some sets and reps.
Squats were ok, but I only just made the 3rd single. I toyed with 143.5kg so I could get 315lb, but it wouldn't have happened. It felt really good to get three (metric) plates on the bar though. I didn't have any problem with my back, but it still feels sore if I twist to one side. BW, I tried tightening my core on some of the warmups (120x3, 130x2), but it felt as though it was working against me, rather than feeling better.
Bench doubles were fun. This is a light day, so I just did 3 sets and a backoff. I could probably have thrown another 1.5kg on on the doubles.
Rows were ok too, but with a little humping.
I finally have a solution for abs at the gym - leaning back off the lat pulldown machine with my knees under the pads. If I braced my feet against the floor and knees under the pads, I ended up using too much hips, but with my feet off the floor and knees under the pads, I could curl up my abs nicely. I felt them a lot after just 10 reps, so I quit there to avoid any DOMS. I'll hit these twice a week from now on and increase the weight.
------
I'm pretty sure I'll be resetting and changing things a little from next week. I don't want to risk hurting my back by pushing heavy squats over the next couple of weeks, it just isn't worth it. I'll get back to these weights in 3-4 weeks.
I'll have a think about what's next over the weekend. Suggestions welcome (apart from JK).
My current thoughts are to move front squats to tues and start back squatting on weds, with a different set/rep scheme on each back squat day. I'm still not sure about the push and pull. This week shows that I could push front squats the day after back squats, although back squats weren't as heavy as they ought to have been.Off the top of my head, I've come up with this, below. This will probably change as I think about it some more.
Mon
---
b squat: 5x3 (heavy triples) - pushing PRs
bench: 3x8 (hypertrophy)
row: 3x8 (hypertrophy)
Tue
---
f squat: 5x3 - pushing PRs
overhead press: 3x5 (heavy 5's) - pushing PRs
row: 5x3 (heavy triples) - pushing PRs
Thu
---
b squat: 3x8 (hypertrophy)
bench: 5x3 (heavy triples) - pushing PRs
deads: 1x5 (heavy 5) - pushing PRs
Fri (light day)
------------
b squat: 3x1 (singles, low volume)
bench: 3x1 (singles, low volume)
row: 3x1 (singles, low volume)
Last edited:
anotherbutters
New member
Wow, crowns
Thanks BW.
Thanks BW.
blut wump
New member
I've never worked a 4-day split like that. When I go to four days I've always gone away from the squat-press-pull format. It looks like a tough workout.
Still, if you start with a very close eye on workload and take it from there then maybe it's not so bad. I think you'll find it hard to progress across the board with the exercises and rep-ranges and you might end up relegating some to ancillary exercises.
The more I look at that layout, the more I think you'll bury yourself by having too little time for muscle recovery. Unfortunately, the only options that come to mind are of taking it over to more of a split format. I'll post back if anything gels in my mind.
Still, if you start with a very close eye on workload and take it from there then maybe it's not so bad. I think you'll find it hard to progress across the board with the exercises and rep-ranges and you might end up relegating some to ancillary exercises.
The more I look at that layout, the more I think you'll bury yourself by having too little time for muscle recovery. Unfortunately, the only options that come to mind are of taking it over to more of a split format. I'll post back if anything gels in my mind.
anotherbutters
New member
Second try (as before, but I've swapped the rows on Mon and Tue to spread the PR attempts more evenly):
Mon
---
b squat: 5x3 (PRs) - similar to before
row: 5x3 (PRs) - similar to before
bench: 3x8 (hypertrophy) - new
Tue
---
f squat: 5x3 (PRs) - from wed
overhead press: 5x3 (PRs) - from wed
row: 3x8 (hypertrophy) - new
Thu
---
b squat: 3x8 (hypertrophy) - new
bench: 5x3 (PRs) - from mon
deads: 1x5 (PRs) - from wed
Fri (light day)
------------
b squat: 3x1 (not PRs) - similar to before
bench: 3x1 (not PRs) - similar to before
row: 3x1 (not PRs) - similar to before
I've changed the comments too, so you can see my intent of each exercise - where I'm going for PRs and where it's ancilliary hypertrophy work. The changes from what I've done so far are to change the set/rep scheme from 3x5 to 5x3, change Fri from 1x3 to 3x1, and added some hypertrophy work. Overall, the workload is the same apart from the hypertrophy work, which I intend to do light enough that it isn't a max effort (at least initially).
Does that seem better, now I've explained it a bit better? I quite like it as it has a nice mix of hypertrophy and lower rep work and I'm only attempting two PRs per day.
mad dipz, I haven't really thought about it like that, I'm just trying to spread the load so it's managable, whilst keeping Fri light. If this proves too much, I can always keep the format, but reduce the number of sets here and there. Actually, that might be key - I could move to this by adding the hypertrophy work as one set in the first week, two in the second, etc.
Mon
---
b squat: 5x3 (PRs) - similar to before
row: 5x3 (PRs) - similar to before
bench: 3x8 (hypertrophy) - new
Tue
---
f squat: 5x3 (PRs) - from wed
overhead press: 5x3 (PRs) - from wed
row: 3x8 (hypertrophy) - new
Thu
---
b squat: 3x8 (hypertrophy) - new
bench: 5x3 (PRs) - from mon
deads: 1x5 (PRs) - from wed
Fri (light day)
------------
b squat: 3x1 (not PRs) - similar to before
bench: 3x1 (not PRs) - similar to before
row: 3x1 (not PRs) - similar to before
I've changed the comments too, so you can see my intent of each exercise - where I'm going for PRs and where it's ancilliary hypertrophy work. The changes from what I've done so far are to change the set/rep scheme from 3x5 to 5x3, change Fri from 1x3 to 3x1, and added some hypertrophy work. Overall, the workload is the same apart from the hypertrophy work, which I intend to do light enough that it isn't a max effort (at least initially).
Does that seem better, now I've explained it a bit better? I quite like it as it has a nice mix of hypertrophy and lower rep work and I'm only attempting two PRs per day.
mad dipz, I haven't really thought about it like that, I'm just trying to spread the load so it's managable, whilst keeping Fri light. If this proves too much, I can always keep the format, but reduce the number of sets here and there. Actually, that might be key - I could move to this by adding the hypertrophy work as one set in the first week, two in the second, etc.
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anotherbutters
New member
Sorry, I always write sets x reps, but I can see it being confusing when I write 5x3 after doing 3x5 for so long. When I said "similar to before", I meant in terms of overall load.
I'm going from 5's to triples.
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Have you thought about a setup like this by having 2 nights a week dedicated to a specific lift to try and improve the amount of weight you can lift.
The first 2 days have a westside feel to them.
A medium night and then another night where you set records for 3,2 or 1 rep.
eg
Mon Heavy
Squat 5x5 or 6x3 etc....
good mornings 5x5
ghr 3x8
unilateral or plyo explosive work.
Tue heavy
Bench press 5x5 or 6x3 etc...
Floor press 5x5
row 5x3
tri extensions 3x8
thursday medium
front squat 3x5
dead/sumo 1x5
shoulder press 3x5
sat light
squat workup to single, double or triple
bench single, double or triple
row single, double or triple
The first 2 days have a westside feel to them.
A medium night and then another night where you set records for 3,2 or 1 rep.
eg
Mon Heavy
Squat 5x5 or 6x3 etc....
good mornings 5x5
ghr 3x8
unilateral or plyo explosive work.
Tue heavy
Bench press 5x5 or 6x3 etc...
Floor press 5x5
row 5x3
tri extensions 3x8
thursday medium
front squat 3x5
dead/sumo 1x5
shoulder press 3x5
sat light
squat workup to single, double or triple
bench single, double or triple
row single, double or triple
anotherbutters
New member
I quite like that too, although I wouldn't want to do floor presses as well as benching and I'd want to do more rowing, so Tue would be bench and row at 5x5. Other than that, I like it. Thanks.
That said, I don't have access to a GHR. What unilateral/explosive work were you thinking, because cleans are out due to a dodgy wrist. It isn't that much more work than I've been doing, mainly the GMs and two more sets of squat, bench and row, but maybe that'll do for now.
And I don't know how I'd cope not making a beeline for the squat rack when I enter the gym.
That said, I don't have access to a GHR. What unilateral/explosive work were you thinking, because cleans are out due to a dodgy wrist. It isn't that much more work than I've been doing, mainly the GMs and two more sets of squat, bench and row, but maybe that'll do for now.
And I don't know how I'd cope not making a beeline for the squat rack when I enter the gym.
anotherbutters said:
I put the floor presses or board press in with a close medium grip to emphasize the tris after the bench but rows are important too.
It isnt that much more work than you've been doing your right but there is still a progression on your present workload that will ensure a higher weekly workload for all the muscles associated with a bigger squat dead and bench
For the unilateral or explosive work there are heaps of plyometric excersises or speed deadlifts that can be thrown in and alternated weekly with step ups lunges, reverse lunges etc.
blut wump
New member
I remember discussing with you, back when this program began, that your initial adjustments would involve spreading the working week over more sessions or more time. One of the downsides simply to adding in, say, a Tuesday session is that you're working legs on two consecutive days. With your layout here, you do the same again on Thu/Fri.
This is my main reservation to what you've outlined and is also the reason why people end up splitting the body into upper/lower, push/pull, chest+tri+lats/legs+PC, etc., etc. The full body is then worked over Mon/Tue and then again over Thu/Fri just to ensure that the muscles have at least a couple of days to recover from the previous workout. Westside can be done MT/TF but is usually spread to S/M/W/F or M/T/T/S.
You also have the restriction of preferring to stick within a Mon-Fri workout schedule and have weekends free. You also still prefer to avoid getting into periodization which requires that you avoid loading and excessive volume.
One plan that uccurs to me is to spread your workout week over six days with each of the current days becoming two days. Your current Mon workout would be Monday and Tuesday, the next would be Thursday and Friday and your current light Friday workout would spill over to the following week. Such a plan would allow for a lot more ancillary work since the week is spread over a longer period.
Actually, as I look at and think about that, I've really just described another split but with every third session pair being a light-load one.
Ho hum.
This is my main reservation to what you've outlined and is also the reason why people end up splitting the body into upper/lower, push/pull, chest+tri+lats/legs+PC, etc., etc. The full body is then worked over Mon/Tue and then again over Thu/Fri just to ensure that the muscles have at least a couple of days to recover from the previous workout. Westside can be done MT/TF but is usually spread to S/M/W/F or M/T/T/S.
You also have the restriction of preferring to stick within a Mon-Fri workout schedule and have weekends free. You also still prefer to avoid getting into periodization which requires that you avoid loading and excessive volume.
One plan that uccurs to me is to spread your workout week over six days with each of the current days becoming two days. Your current Mon workout would be Monday and Tuesday, the next would be Thursday and Friday and your current light Friday workout would spill over to the following week. Such a plan would allow for a lot more ancillary work since the week is spread over a longer period.
Actually, as I look at and think about that, I've really just described another split but with every third session pair being a light-load one.
Ho hum.
anotherbutters
New member
The description of the Starr layout in PP that shows the progression from 3 to 6 workout days per week suggests squatting up to 4 days per week, so I'm still happy doing that amount of squats. I expect my front squats on Tuesday will be affected by the back squats the day before, but I'll still be able to make progress on them. It'll just be a kilo or two lower than it might have been otherwise.
I think I'll try running with my second layout above and just see how it goes. As ever, it's a learning experience and experimentation is part of that! I'll lower the weights enough so that I ought to get at least two weeks of lighter work and aim for PR/near PR weights 3 weeks from now.
I think I'll try running with my second layout above and just see how it goes. As ever, it's a learning experience and experimentation is part of that! I'll lower the weights enough so that I ought to get at least two weeks of lighter work and aim for PR/near PR weights 3 weeks from now.
anotherbutters said:
well if you're following that model, I'd suggest not going into a 4 day workout just yet, as if you were doing front squats on wednesday I'd assume that was sort of a medium day to help recovery a little because of the less overall workload lifted, even though it was hard. Perhaps bump wednesday to another heavy day with back squats, go at that until progress stalls, and then go ahead and go into a heavy, medium, heavy, light style, or however you had a set up in mind.
Either that or keep front squats on that day, and bump monday and tuesday to a 5x5 spread, making stress a bit higher. This might help progression a little.
anotherbutters
New member
AB's 5x5: Week 17, Mon
Bodyweight: 186.6lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (5 triples for PRs)
Today: 130 x 5 x 3 - harder than expected, back not happy (286lb)
2. Row (5 triples for PRs)
Today: 70 x 5 x 3 - harder than expected, then got easier (154lb)
3. Bench (1x8)
Today: 65 x 1 x 8 - easy enough (143lb)
4. Accessory
Decline situps, 10kg x 2 x 15 (22lb)
Comments
I'll start afresh with my workout history as I'm changing things somewhat. The spreadsheet contains everything if you're interested. This is the first week of a reset of everything.
Squats were harder than expected and I could feel my back wasn't happy during them (I usually feel it after). I finished the sets, but I probably shouldn't have. I'm going to take drastic action and drop squats for a couple of weeks as I don't want this to develop into a long term injury. Front squats might be ok, but I'm just going to drop all squatting just in case. I'll keep deads. This sucks as I was about to start ramping up again, but it can't be avoided. I'll keep all the other lifts the same, or I might add a few sets here and there.
Rows felt heavy to start with, but got a little easier as the sets wore on. I could feel my back during them though, which wasn't a good sign.
Bench was easy.
Abs were hard.
Bodyweight: 186.6lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (5 triples for PRs)
Today: 130 x 5 x 3 - harder than expected, back not happy (286lb)
2. Row (5 triples for PRs)
Today: 70 x 5 x 3 - harder than expected, then got easier (154lb)
3. Bench (1x8)
Today: 65 x 1 x 8 - easy enough (143lb)
4. Accessory
Decline situps, 10kg x 2 x 15 (22lb)
Comments
I'll start afresh with my workout history as I'm changing things somewhat. The spreadsheet contains everything if you're interested. This is the first week of a reset of everything.
Squats were harder than expected and I could feel my back wasn't happy during them (I usually feel it after). I finished the sets, but I probably shouldn't have. I'm going to take drastic action and drop squats for a couple of weeks as I don't want this to develop into a long term injury. Front squats might be ok, but I'm just going to drop all squatting just in case. I'll keep deads. This sucks as I was about to start ramping up again, but it can't be avoided. I'll keep all the other lifts the same, or I might add a few sets here and there.
Rows felt heavy to start with, but got a little easier as the sets wore on. I could feel my back during them though, which wasn't a good sign.
Bench was easy.
Abs were hard.
anotherbutters
New member
I'm beginning to wonder whether I'll ever perform a decent transition from one weekly setup to another, or whether I'll always push myself to my limits, injure myself and have to back off a lot. I sprained my ankle quite badly yesterday running down a flight of stairs. I can still walk on it but it feels very 'loose' and is prone to rolling over. So now I have that and my lower back tweak to think about. Definitely no squatting for 2 weeks now. I'll be in the gym later for my OHP and rows.
I'm glad you get it md.
I'm glad you get it md.
anotherbutters
New member
Oh yes, I'd forgotten I'm actually push pressing. I want to make sure I don't lose any upper body strength whilst I'm not squatting as it's my weakness. I can still go heavy on bench and rows, and maybe I should look again for somewhere to do chins from. You're right, I should probably go for 3x8 or 4x8 for OHP. Thanks.
I heard something snap in my ankle when I sprained it. I thought I'd broken it, but I can still walk on it without much pain and although it's swollen, it isn't as swollen as I'd expect if I'd have broken something.
I heard something snap in my ankle when I sprained it. I thought I'd broken it, but I can still walk on it without much pain and although it's swollen, it isn't as swollen as I'd expect if I'd have broken something.
blut wump
New member
It sounds like a sprain, maybe similar to what laid me low at about this time last year. Guard the joint like it's precious, mostly because it is.
If you haven't already seen the doctor, take a look on the 'Net. When I went to see the doctor, he prodded around to check for broken bones and then had nothing better to recommend than anti inflamatories and keeping it elevated, ideally above heart level, as much as possible. Ankle-support is another option. Icing it can help too. I think the prognosis was seeks weeks of healing (he's foreign).
It was the recovery from the ankle sprain that led to the 20-rep squats to get back into things quickly. That they led gently into a knee sprain was unfortunate.
You might also find it painful to try to shuffle around the gym carrying plates. You might be out of the lifting business for a little while if that's so.
Good luck. Get well soon.
Also, be glad you only weigh 85Kg rather than 125Kg.
If you haven't already seen the doctor, take a look on the 'Net. When I went to see the doctor, he prodded around to check for broken bones and then had nothing better to recommend than anti inflamatories and keeping it elevated, ideally above heart level, as much as possible. Ankle-support is another option. Icing it can help too. I think the prognosis was seeks weeks of healing (he's foreign).
It was the recovery from the ankle sprain that led to the 20-rep squats to get back into things quickly. That they led gently into a knee sprain was unfortunate.
You might also find it painful to try to shuffle around the gym carrying plates. You might be out of the lifting business for a little while if that's so.
Good luck. Get well soon.
Also, be glad you only weigh 85Kg rather than 125Kg.
anotherbutters
New member
AB's 5x5: Week 18, Tue
Bodyweight: 186.8lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Front Squat (5 triples for PRs)
Today: skipped due to dicky back and sprained ankle
2. Overhead press (8's)
Today: 37.5 x 4 x 8 - about right, not too easy, not too hard (83lb)
3. Row (8's)
Today: 52.5 x 4 x 8 - just right - just hard enough (116lb)
4. Decline situps (10's)
Today: 14kg x 3 x 10 - hard (31lb)
Comments
Weird workout not squatting. I can't remember the last time I did this. I feel like all I've done is go in, pump up my upper body and walk out again.
As per BW's suggestion, I did higher rep overhead presses to try to avoid aggravating my ankle and it was ok, although I am walking on it slowly now. Overhead press and rows were pitched just at the right weight. I thought I'd do abs again and switch them to different reps on different days. Now that I can do them at the gym, I think I'll try them every day.
The only PR I'll be sporting this week is my bodyweight, which is just above my highest ever, but I'm leaner than when I was last 186lb.
I think I'll skip deads this week too, to keep the pressure off my ankle. I'll try to do some chins instead, or maybe I'll just row again.
Bodyweight: 186.8lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Front Squat (5 triples for PRs)
Today: skipped due to dicky back and sprained ankle
2. Overhead press (8's)
Today: 37.5 x 4 x 8 - about right, not too easy, not too hard (83lb)
3. Row (8's)
Today: 52.5 x 4 x 8 - just right - just hard enough (116lb)
4. Decline situps (10's)
Today: 14kg x 3 x 10 - hard (31lb)
Comments
Weird workout not squatting. I can't remember the last time I did this. I feel like all I've done is go in, pump up my upper body and walk out again.
As per BW's suggestion, I did higher rep overhead presses to try to avoid aggravating my ankle and it was ok, although I am walking on it slowly now. Overhead press and rows were pitched just at the right weight. I thought I'd do abs again and switch them to different reps on different days. Now that I can do them at the gym, I think I'll try them every day.
The only PR I'll be sporting this week is my bodyweight, which is just above my highest ever, but I'm leaner than when I was last 186lb.
I think I'll skip deads this week too, to keep the pressure off my ankle. I'll try to do some chins instead, or maybe I'll just row again.
sorry about the ankle incident, may you have a quick recovery.
You said you can walk on it without much pain, have you tried just squatting on it without any weight (with just a broom or whatever)? If it doesn't feel too bad, perhaps if you just ice it, and wrap it up before your session you could possibly do light squats to avoid detraining in that core area.
You said you can walk on it without much pain, have you tried just squatting on it without any weight (with just a broom or whatever)? If it doesn't feel too bad, perhaps if you just ice it, and wrap it up before your session you could possibly do light squats to avoid detraining in that core area.
anotherbutters
New member
Thanks, but at some point, I think you've just got to give things time to heal.
s8nlilhlpr
Banned
anotherbutters said:
Have to agree with you. I'm starting to feel aches and pains in my left elbow/shoulder and my knees. Time to break from squats for a week or two, then ramp em back up. Figure I should be able to push DL's for awhile, since they don't seem to bother me.
anotherbutters
New member
AB's 5x5: Week 18, Thu
Bodyweight: 187lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Bench (5 triples for PRs)
Today: 78.5 x 5 x 3 - harder than expected (173lb)
2. Deads (5's for PRs)
Today: 135 x 5 - great form, back felt great after (297lb)
3. Decline situps (15's)
Mon: 10kg x 15, 15 - hard (22lb)
Today: 10kg x 15, 15, 11 - hard, had to quit final set! (22lb)
Comments
I couldn't resist trying to deadlift. My sprained ankle's a lot better, although it's still quite stiff. I couldn't remember whether I'd deadlifted 120 or 130kg last week, so I did 135kg today. I've been watching my butt and the bar in a mirror in front of me, trying to make sure my butt doesn't move without taking the bar with it. I think I finally managed to get it 'right' today. I read somewhere that when you get your form right, it feels like the bar doesn't move as far. Well I got that feeling today. And best of all, I didn't get the lower back pain that I usually get after deads, so I'm really happy with today's performance. My ankle was fine.
My lower back pain from squatting hasn't completely gone, so I'm going to dead twice next week, in place of squats (deads don't affect it). I'll get 137.5 on Monday and 140 on Thurs, for 5 reps, then probably go for PRs the following week before bringing squats back.
Sorry this journal's suddenly gotten harder to follow. Once I bring squats back and get into the swing of things in 3-4 weeks, it'll be easier.
Bodyweight: 187lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Bench (5 triples for PRs)
Today: 78.5 x 5 x 3 - harder than expected (173lb)
2. Deads (5's for PRs)
Today: 135 x 5 - great form, back felt great after (297lb)
3. Decline situps (15's)
Mon: 10kg x 15, 15 - hard (22lb)
Today: 10kg x 15, 15, 11 - hard, had to quit final set! (22lb)
Comments
I couldn't resist trying to deadlift. My sprained ankle's a lot better, although it's still quite stiff. I couldn't remember whether I'd deadlifted 120 or 130kg last week, so I did 135kg today. I've been watching my butt and the bar in a mirror in front of me, trying to make sure my butt doesn't move without taking the bar with it. I think I finally managed to get it 'right' today. I read somewhere that when you get your form right, it feels like the bar doesn't move as far. Well I got that feeling today.
And best of all, I didn't get the lower back pain that I usually get after deads, so I'm really happy with today's performance. My ankle was fine.My lower back pain from squatting hasn't completely gone, so I'm going to dead twice next week, in place of squats (deads don't affect it). I'll get 137.5 on Monday and 140 on Thurs, for 5 reps, then probably go for PRs the following week before bringing squats back.
Sorry this journal's suddenly gotten harder to follow. Once I bring squats back and get into the swing of things in 3-4 weeks, it'll be easier.
anotherbutters
New member
AB's 5x5: Week 18, Fri (light day)
Bodyweight: 187lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (3 singles)
Today: skipped due to bad back and sprained ankle
2. Bench (3 singles)
Today: 81 x 3 x 1 - easy enough, could've got 2-3 reps (178lb)
3. Rows (3 singles)
Today: 73.5 x 3 x 1 - fairly hard (162lb)
4. Decline sit-ups
Mon: 10kg x 15, 15 - hard (22lb)
Tue: 14kg x 10, 10, 10 - hard (31lb)
Thu: 10kg x 15, 15, 11 - hard, had to quit final set! (22lb)
Today: 14kg x 10, 10, 10, 7 - hard (31lb)
Comments
I hate not squatting. I feel like I'm not doing anything! Today was supposed to be an easy workout, but they've all felt easy this week. Ho Hum.
My ankle's much better now and will be perfect by Monday. I'm surprised how fast I've recovered. If only my back would recover as quickly. I wouldn't be able to squat heavy and safely just yet, and probably not for another week or two. I'm guessing stronger abs will help, so I've hammered them this week, now that I've found somewhere to do them in the gym.
Bodyweight: 187lb
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (3 singles)
Today: skipped due to bad back and sprained ankle
2. Bench (3 singles)
Today: 81 x 3 x 1 - easy enough, could've got 2-3 reps (178lb)
3. Rows (3 singles)
Today: 73.5 x 3 x 1 - fairly hard (162lb)
4. Decline sit-ups
Mon: 10kg x 15, 15 - hard (22lb)
Tue: 14kg x 10, 10, 10 - hard (31lb)
Thu: 10kg x 15, 15, 11 - hard, had to quit final set! (22lb)
Today: 14kg x 10, 10, 10, 7 - hard (31lb)
Comments
I hate not squatting. I feel like I'm not doing anything! Today was supposed to be an easy workout, but they've all felt easy this week. Ho Hum.
My ankle's much better now and will be perfect by Monday. I'm surprised how fast I've recovered. If only my back would recover as quickly. I wouldn't be able to squat heavy and safely just yet, and probably not for another week or two. I'm guessing stronger abs will help, so I've hammered them this week, now that I've found somewhere to do them in the gym.
anotherbutters
New member
anotherbutters
New member
AB's 5x5: Week 18, Mon
Bodyweight: 186lb (had two beers last night, so possibly a little dehydrated)
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (triples for PRs)
Week 17: 130 x 5 x 3 - harder than expected, back not happy (286lb)
Today: skipped to let back heal
2. Row (triples for PRs)
Week 17: 70 x 5 x 3 - harder than expected, then got easier (154lb)
Today: 71 x 5 x 3 - harder than expected (156lb)
3. Bench (8's)
Week 17: 65 x 1 x 8 - easy enough (143lb)
Today: 66 x 3 x 8 - quite hard (145lb)
4. Deads (added to replace squats just this week)
Today: 137.5 x 4 - back started arching on 4th rep, so quit
5. Decline sit-ups
skipped
Comments
Not a good workout. I'm pretty annoyed that my left lower back still hurts in a certain position (when compressed, e.g. when I raise my left knee whilst stood up) and doesn't seem to be getting better. It feels ok during deads, but they're probably not a good idea.
My wrist has also been flared up for the past couple of weeks and the extra upper body work has made that worse.
To top it off, I could feel my back rounding during deads and quit the top set early (and I now think they have made my left lower back worse). I then skipped abs just in case they made matters worse.
I feel like my plans have all gone fubar again. I might have to stay off squats for quite a while, given the lack of progress on my back. My wrist doesn't like the increased frequency of pushing work, so I might go back to 3x per week workouts whilst I'm not squatting. I might give up front squatting heavy once I get back to squatting too, as they're the main culprit for hurting my wrist.
I think for now, I ought to try to hold my current position on bench and rows and get plenty of ab work in. See where I am in 2-3 weeks.
Bodyweight: 186lb (had two beers last night, so possibly a little dehydrated)
Summary spreadsheet. Current plan. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Squat (triples for PRs)
Week 17: 130 x 5 x 3 - harder than expected, back not happy (286lb)
Today: skipped to let back heal
2. Row (triples for PRs)
Week 17: 70 x 5 x 3 - harder than expected, then got easier (154lb)
Today: 71 x 5 x 3 - harder than expected (156lb)
3. Bench (8's)
Week 17: 65 x 1 x 8 - easy enough (143lb)
Today: 66 x 3 x 8 - quite hard (145lb)
4. Deads (added to replace squats just this week)
Today: 137.5 x 4 - back started arching on 4th rep, so quit
5. Decline sit-ups
skipped
Comments
Not a good workout. I'm pretty annoyed that my left lower back still hurts in a certain position (when compressed, e.g. when I raise my left knee whilst stood up) and doesn't seem to be getting better. It feels ok during deads, but they're probably not a good idea.
My wrist has also been flared up for the past couple of weeks and the extra upper body work has made that worse.
To top it off, I could feel my back rounding during deads and quit the top set early (and I now think they have made my left lower back worse). I then skipped abs just in case they made matters worse.
I feel like my plans have all gone fubar again. I might have to stay off squats for quite a while, given the lack of progress on my back. My wrist doesn't like the increased frequency of pushing work, so I might go back to 3x per week workouts whilst I'm not squatting. I might give up front squatting heavy once I get back to squatting too, as they're the main culprit for hurting my wrist.
I think for now, I ought to try to hold my current position on bench and rows and get plenty of ab work in. See where I am in 2-3 weeks.
anotherbutters
New member
My left lower back's quite sore now, so deads have affected it. I think I just need to stay away from squats and deads for a while, which means no heavy work, which means whatever I do isn't going to be that effective anyway. I remember toying with HST when I hurt my back last time and I didn't really like being away from heavier weights. I think doing what I'm doing now for upper body will suffice - different rep schemes on different days. My ankle's a lot better now, so I can do overhead press (hopefully the weight will be light enough that it won't worry my back).
solarclimax
New member
week 16 Apr - 137.5 x 3 Good stuff, your squat has improved alot since last time i was reading 1 of your journals. But you should of made it 140 and not took no for an answer no matter how much your body wanted to take the night off. That way you can be happy and gay knowing that you just did 3 squats with 3 20kg plates on each side.
I pulled a muscle in my back once doing overhead press, get some of those heat strips and always sit up with good posture like mr bean.
Maybe use some kind of back support when doing OHP just till it heals.
Shabba
I pulled a muscle in my back once doing overhead press, get some of those heat strips and always sit up with good posture like mr bean.
Maybe use some kind of back support when doing OHP just till it heals.
Shabba
anotherbutters
New member
Check out the link to the spreadsheet
week 8 - 19 Feb - 142.5 x 5
week 8 - 19 Feb - 142.5 x 5
anotherbutters
New member
AB's 5x5: Week 18, Wed
Bodyweight: 187lb
Summary spreadsheet. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Front Squat (5 triples for PRs)
Week 17: skipped due to back pain
Today: skipped again due to back pain
2. Overhead press (8's)
Week 17: 37.5 x 4 x 8 - about right, not too easy, not too hard (83lb)
Today: 38.5 x 4 x 8 - about right (85lb)
3. Row (8's)
Week 17: 52.5 x 4 x 8 - just right - just hard enough (116lb)
Today: 53.5 x 4 x 8 - quite hard towards the end (118lb)
4. Decline situps (10's)
Week 17: 14kg x 3 x 10 - hard (31lb)
Today: 15kg x 15, 15, 11 - same as last Friday (22lb)
Comments
My ankle's still quite swollen from spraining it last Monday (although it's no longer painful to walk on) and my left lower back's still quite sore as deadlifts this Monday have aggravated it.
This looks like it's going to be another period of 'down time'.
I'll carry on with upper body work, just so I don't regress. It's quite annoying as some guy was grunting out quarter squats with 100kg as though he owned the place today.
Bodyweight: 187lb
Summary spreadsheet. Below, I show the top sets only, all weights are in kg, and previous weeks are in orange.
1. Front Squat (5 triples for PRs)
Week 17: skipped due to back pain
Today: skipped again due to back pain
2. Overhead press (8's)
Week 17: 37.5 x 4 x 8 - about right, not too easy, not too hard (83lb)
Today: 38.5 x 4 x 8 - about right (85lb)
3. Row (8's)
Week 17: 52.5 x 4 x 8 - just right - just hard enough (116lb)
Today: 53.5 x 4 x 8 - quite hard towards the end (118lb)
4. Decline situps (10's)
Week 17: 14kg x 3 x 10 - hard (31lb)
Today: 15kg x 15, 15, 11 - same as last Friday (22lb)
Comments
My ankle's still quite swollen from spraining it last Monday (although it's no longer painful to walk on) and my left lower back's still quite sore as deadlifts this Monday have aggravated it.
This looks like it's going to be another period of 'down time'.
I'll carry on with upper body work, just so I don't regress. It's quite annoying as some guy was grunting out quarter squats with 100kg as though he owned the place today.
blut wump
New member
Get well soon, damnit. I miss watching the PRs climb ever higher. Maybe your body needs some catch-up time in order to consolidate the gains you've made.
Are you doing any stretching to help? I still need to stretch myself out over the back of a chair fairly often in order to remain functional.
Did the guy look as though he thought he'd managed to intimidate you with his superhuman squatting exploits?
Are you doing any stretching to help? I still need to stretch myself out over the back of a chair fairly often in order to remain functional.
Did the guy look as though he thought he'd managed to intimidate you with his superhuman squatting exploits?
anotherbutters
New member
I know, sorry there won't be any PRs for a while.
Even with hindsight, I don't know when a good time to stop would have been. The squat PRs were always hard, but the PRs kept coming. My form got a bit iffy, and the PRs still kept coming. I guess I shouldn't have compromised my form and should have aborted rather than dipped into a GM those couple of times.
I still don't stretch. It just isn't in my 'routine', so I forget, even when I intend to. I should probably stretch my hips, psoas, etc. I've always been able to go pretty deep.
I shouldn't laugh at that guy squatting at the gym actually. At least he was trying. It was just the way he came in, used the bar, then 60kg, then 100kg grunting that annoyed me. I try to keep myself to myself.
I'm hoping that my quickest route to recovery is lots of ab work (heavy, 3x per week) and no squatting or deads.
Even with hindsight, I don't know when a good time to stop would have been. The squat PRs were always hard, but the PRs kept coming. My form got a bit iffy, and the PRs still kept coming. I guess I shouldn't have compromised my form and should have aborted rather than dipped into a GM those couple of times.
I still don't stretch. It just isn't in my 'routine', so I forget, even when I intend to. I should probably stretch my hips, psoas, etc. I've always been able to go pretty deep.
I shouldn't laugh at that guy squatting at the gym actually. At least he was trying. It was just the way he came in, used the bar, then 60kg, then 100kg grunting that annoyed me. I try to keep myself to myself.
I'm hoping that my quickest route to recovery is lots of ab work (heavy, 3x per week) and no squatting or deads.
solarclimax
New member
Don't worry about outher people, just concentrate on what your doing. I was going to join a gym few days ago and their was some body builders in their. I went with a freind and when i was doing the bench press 1 of the body builders was shouting out to my freind, grab the weight because it will be heavier than he thinks. I just ignored the guy did 8 reps with this heavey weight and left because their was no space for doing rows or deadlifts.
My humble suggestion is ... Have a couple weeks off, Go swimming and sauna, does my muscles some good i think.
My humble suggestion is ... Have a couple weeks off, Go swimming and sauna, does my muscles some good i think.
anotherbutters
New member
I haven't worked out since the last entry above. My back's getting better and might be ok for squatting in a week or so. My ankle's also better, but still hurts at certain angles. I'll get back into it next week with some light squats.
anotherbutters
New member
Given the current rate of progress, you're probably right. My back seems to be on the same schedule. It's getting better, but slowly.
I've been a bit lazy this week, but I also had an allergic reaction to something at the weekend and had a rash all over me, so I didn't really want to go to the gym. It only lasted 2-3 days, but now it's Friday so... I'll start next week.
I've been a bit lazy this week, but I also had an allergic reaction to something at the weekend and had a rash all over me, so I didn't really want to go to the gym. It only lasted 2-3 days, but now it's Friday so... I'll start next week.
anotherbutters
New member
I didn't work out at all last week, then I moved a load of furniture at the weekend and made my back worse, to the point where walking was painful. It didn't hurt at the time, but progressively got worse afterwards. Oh well, back to square one again. It's a little better today.
I'll try to keep going to the gym, but the workouts are very lacking without squats and deads. I sat there on the bench looking longingly at the squat rack today, lol.
Today's workout:
bench: worked up to 70kg x 5
rows: 60kg x 3 x 5 - felt pretty heavy
abs: BW x 15, 4kg x 15, 8kg x 12 (had to quit)
leg press (sled with your feet pointing 45' in the air type): worked up to 5 plates each side for 5 reps
I thought I'd throw in leg press. Hey, I'm in rehab after all!
I assume my back issues are caused by a weak core, so I'll be hitting abs every workout.
I'll try to keep going to the gym, but the workouts are very lacking without squats and deads. I sat there on the bench looking longingly at the squat rack today, lol.
Today's workout:
bench: worked up to 70kg x 5
rows: 60kg x 3 x 5 - felt pretty heavy
abs: BW x 15, 4kg x 15, 8kg x 12 (had to quit)
leg press (sled with your feet pointing 45' in the air type): worked up to 5 plates each side for 5 reps
I thought I'd throw in leg press. Hey, I'm in rehab after all!
I assume my back issues are caused by a weak core, so I'll be hitting abs every workout.
blut wump
New member
Don't neglect the hamstring stretches.
This pretty much sucks, AB. I know how demotivating it can be to have an injury eating at your vitality. Still, there's almost always a light at the end of the injury tunnel. I just hope that you don't have to endure another year-long wait to get back to full training.
Get well soon.
How's the ankle?
This pretty much sucks, AB. I know how demotivating it can be to have an injury eating at your vitality. Still, there's almost always a light at the end of the injury tunnel. I just hope that you don't have to endure another year-long wait to get back to full training.
Get well soon.
How's the ankle?
anotherbutters
New member
Oh yes, stretchesblut wump said:
I'm toying with a physio visit, but I know all they're going to say is weak abs, so I figured I'd just hit them myself. I have neglected them, I know.
The ankle's much better thanks. The swelling's finally gone down and it still hurts at the limits of flexibility, but it's definitely better and not worth worrying too much about now.
blut wump
New member
Have you considered variations of squats that require you to maintain a more-upright back?
Some that come to mind are: the obvious front squats; Zercher squats; overhead squats; maybe also hack squats (behind the legs deadlift).
Maybe some light good mornings would also set your back moving in the right direction.
Some that come to mind are: the obvious front squats; Zercher squats; overhead squats; maybe also hack squats (behind the legs deadlift).
Maybe some light good mornings would also set your back moving in the right direction.
anotherbutters
New member
I could probably back squat right now to be honest, but the heavier I went, the more likely I'd feel it later. If I kept my back perfectly in line, it'd probably be ok, but as soon as a little twist or correction came in, I'd aggravate it. I could try other types of squat, but I think whatever I do, I'd have to stay away from going heavy. Hopefully today's leg press hasn't harmed it.
anotherbutters
New member
Yeah, they require a lot of balancing though and it's little corrections like that that I need to stay away from for a while. I can feel the pain as soon as I compresses my left hand side a little. I'm guessing it's something pressing against a nerve.
My back feels a lot better today, compared with the weekend.
My back feels a lot better today, compared with the weekend.
anotherbutters
New member
Today: cardio
30 mins interval training at level 13 on the stationary bike (I used to use levels 14 - 16).
I'm up to 189lbs and my girlfriend lovingly called me her "little Buddha" yesterday, so I figured it was time to trim down a little.
30 mins interval training at level 13 on the stationary bike (I used to use levels 14 - 16).
I'm up to 189lbs and my girlfriend lovingly called me her "little Buddha" yesterday, so I figured it was time to trim down a little.
anotherbutters
New member
Another damage-limitation workout whilst my back heals.
Today's workout:
bench: 70kg x 5 x 5
rows: 60kg x 5 x 5
abs: BW x 15, 6kg x 15/15/10
45' leg press: 5 plates each side for 5 x 5
The leg press is a joke compared with squatting. It's essentially a quad isolation exercise with no stretch-reflex at the 'bottom'. Placing my feet wide seemed to recruit other muscles, but it's still very quad heavy.
Oh yes, I did some hammie stretching last night and this morning. I just need to get into a routine.
Today's workout:
bench: 70kg x 5 x 5
rows: 60kg x 5 x 5
abs: BW x 15, 6kg x 15/15/10
45' leg press: 5 plates each side for 5 x 5
The leg press is a joke compared with squatting. It's essentially a quad isolation exercise with no stretch-reflex at the 'bottom'. Placing my feet wide seemed to recruit other muscles, but it's still very quad heavy.
Oh yes, I did some hammie stretching last night and this morning. I just need to get into a routine.
anotherbutters
New member
Thanks for the suggestion, but again, it involves using my core to stabilise me, which is what I need to avoid doing for a while. Any twisting around the core hurts on one side.
That said, my back/side has gotten a lot better very quickly this week. I guess it's a combination of things, but no squatting/deadlifting, doing ab work and starting some hammie stretching seems to be working a treat.
That said, my back/side has gotten a lot better very quickly this week. I guess it's a combination of things, but no squatting/deadlifting, doing ab work and starting some hammie stretching seems to be working a treat.
anotherbutters
New member
Today: 20 mins on the bike at a moderate level, then a fair amount of leg and hip stretching (a fair amount for me anyway).
My legs are fairly beat up after the leg press on Mon and Wed, but that's only because I haven't squatted for a week or two.
My legs are fairly beat up after the leg press on Mon and Wed, but that's only because I haven't squatted for a week or two.
anotherbutters
New member
Today:
Bodyweight: 188lb
Back Squat: slowly worked up to 100kg x 5
Bench: 72.5kg x 3x5
Row: 62.5kg x 3x5
Abs: weighted situps: 4kg x 15, 8kg x 15, 10kg x 13, 10kg x 8
I thought I'd try squatting today. My back's not completely right, but it's a lot better and I'm getting impatient. Today was just a test to see how I'd fare and how I'd feel the next day.
I was going to throw some cable wood chops in for abs today, but the cables were busy and I'd already spent a long time waiting for things today.
Bodyweight: 188lb
Back Squat: slowly worked up to 100kg x 5
Bench: 72.5kg x 3x5
Row: 62.5kg x 3x5
Abs: weighted situps: 4kg x 15, 8kg x 15, 10kg x 13, 10kg x 8
I thought I'd try squatting today. My back's not completely right, but it's a lot better and I'm getting impatient. Today was just a test to see how I'd fare and how I'd feel the next day.
I was going to throw some cable wood chops in for abs today, but the cables were busy and I'd already spent a long time waiting for things today.
anotherbutters
New member
Yeah, it seems to come round once in a while. I don't really notice
anotherbutters
New member
Today's workout:
Abs: Cable wood chops: 15 reps with 6 plates on the stack, then 7, then 8
30 mins cardio on the stationary bike, level 13 (easy)
Stretching.
I feel good. I think I'm nearly ready to come back again! My back feels no worse after yesterday's squatting. Again, I think the ab work and/or stretching is helping. I'll give it another week, because I have Thurs and Fri off work and Monday's a bank holiday, so I might not be able to get to a gym. Hopefully, next week will be a new week 1.
Abs: Cable wood chops: 15 reps with 6 plates on the stack, then 7, then 8
30 mins cardio on the stationary bike, level 13 (easy)
Stretching.
I feel good. I think I'm nearly ready to come back again! My back feels no worse after yesterday's squatting. Again, I think the ab work and/or stretching is helping. I'll give it another week, because I have Thurs and Fri off work and Monday's a bank holiday, so I might not be able to get to a gym. Hopefully, next week will be a new week 1.
anotherbutters
New member
Today's workout:
Front squats: worked up to 90kg x 5
Overhead press: 3 sets of 40kg x 5
Deads: worked up to 120kg x 5
My back feels about 90% fixed now, although heavy squats might just hurt it again. I think I'll start to ramp up the weights again from next week, following my original program. I'm also going to cut/maintain for a while, to cut down on bodyfat.
Front squats: worked up to 90kg x 5
Overhead press: 3 sets of 40kg x 5
Deads: worked up to 120kg x 5
My back feels about 90% fixed now, although heavy squats might just hurt it again. I think I'll start to ramp up the weights again from next week, following my original program. I'm also going to cut/maintain for a while, to cut down on bodyfat.
anotherbutters
New member
Wow, I have DOMS in my abs after doing front squats yesterday. And that's after doing direct ab work on Mon and Tues. Front squats rock for abs
anotherbutters
New member
Wow, a month since my last post and I'm still not completely fixed. It seems whenever I squat heavy, I hurt my back on one side or the other. I'm trying to figure out what's wrong so I can fix it, otherwise it's just going to happen again and again, but progress has been painfully slow.
One contributing factor might be one of my glutes, which knots up and causes some sciatica. That might cause me to twist to one side when squatting. To address that, I got my girlfriend to massage the area to loosen it up, which helped a lot, and I've been stretching my hamstrings and hips almost every day.
Another thing that might be contributing to it is weak abs, so I've been hitting my abs every workout, now switching to needsize 5x5 from a flat seat.
However, I started squatting a couple of weeks ago, got up to 115kg on Friday (my last PR was 135kgx5) and now my back's starting to hurt again.
*sigh*
There's a physio at the gym, so I've made an appointment with him for Friday. I'm sick of this.
One contributing factor might be one of my glutes, which knots up and causes some sciatica. That might cause me to twist to one side when squatting. To address that, I got my girlfriend to massage the area to loosen it up, which helped a lot, and I've been stretching my hamstrings and hips almost every day.
Another thing that might be contributing to it is weak abs, so I've been hitting my abs every workout, now switching to needsize 5x5 from a flat seat.
However, I started squatting a couple of weeks ago, got up to 115kg on Friday (my last PR was 135kgx5) and now my back's starting to hurt again.
*sigh*
There's a physio at the gym, so I've made an appointment with him for Friday. I'm sick of this.
s8nlilhlpr2
New member
damn AB was hoping to hear you were back up to PR territory! Good luck with the rehab (again) back issues are the worst! they affect everything..
Kabeetz
Banned
AB, after every workout alternate ice and heat back 20 minutes on 20 minutes off times two.
Also, start stretching your hip flexors and hammies and lower back at least as often as you work out. Don't need to do all of these but rotate, or stick with your favs:
http://www.exrx.net/Stretches/HipExternalRotators/SeatedPiriformis.html
http://www.exrx.net/Stretches/HipExternalRotators/LyingPiriformis.html
http://www.exrx.net/Stretches/HipFlexors/LungingHipFlexor.html
http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html
http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Seated.html
http://www.exrx.net/Stretches/ErectorSpinae/Cat.html
http://www.exrx.net/Stretches/ErectorSpinae/Lying.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedFloor.html
http://www.exrx.net/Stretches/ErectorSpinae/Plow.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html
You will notice major improvement within 1-2 weeks and you will find that you can resume working out and your problem will stabilize, and eventually go away.
Also start adding reverse hypers, make a big difference I understand.
I am going through the same issues as you and I am able to work through it through these stretches (and am about to add reverse hypers into the mix to strengthen).
If you know of a good chiropractor... visit him 3-4 times over the next week or two to jumpstart your progress.
FOLLOW THIS AND IT *WILL* HELP!
Also, start stretching your hip flexors and hammies and lower back at least as often as you work out. Don't need to do all of these but rotate, or stick with your favs:
http://www.exrx.net/Stretches/HipExternalRotators/SeatedPiriformis.html
http://www.exrx.net/Stretches/HipExternalRotators/LyingPiriformis.html
http://www.exrx.net/Stretches/HipFlexors/LungingHipFlexor.html
http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html
http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html
http://www.exrx.net/Stretches/Hamstrings/Seated.html
http://www.exrx.net/Stretches/ErectorSpinae/Cat.html
http://www.exrx.net/Stretches/ErectorSpinae/Lying.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedFloor.html
http://www.exrx.net/Stretches/ErectorSpinae/Plow.html
http://www.exrx.net/Stretches/ErectorSpinae/SeatedBentover.html
You will notice major improvement within 1-2 weeks and you will find that you can resume working out and your problem will stabilize, and eventually go away.
Also start adding reverse hypers, make a big difference I understand.
I am going through the same issues as you and I am able to work through it through these stretches (and am about to add reverse hypers into the mix to strengthen).
If you know of a good chiropractor... visit him 3-4 times over the next week or two to jumpstart your progress.
FOLLOW THIS AND IT *WILL* HELP!
anotherbutters
New member
Thanks for the suggestions guys. Kabeetz, great links. I'm already doing 4 or 5 of those, but none for the erectors. I suspect I'm suffering from a combination of flexibility and core work, so I'll add a few more of the stretches.
Al, I think I'll get myself a foam roller. Any suggestions on size? I'm 5'9", 185lb. I've seen some that are 4" or 6" diameter with 2' or 3' lengths.
I think I'll start some of the transverse ab and glute exercises that I was recommended from the previous physio session several months ago too. They're so lightweight and simple that I didn't think they had any effect, but maybe they did...
Al, I think I'll get myself a foam roller. Any suggestions on size? I'm 5'9", 185lb. I've seen some that are 4" or 6" diameter with 2' or 3' lengths.
I think I'll start some of the transverse ab and glute exercises that I was recommended from the previous physio session several months ago too. They're so lightweight and simple that I didn't think they had any effect, but maybe they did...
blut wump
New member
I think I mentioned a while back that I'd been doing box squats instead of proper squats to protect my knees. Over the past few months, I've had a lot of glute development. Maybe it's time for some PL-type work to emphasize your posterior chain?
I'm sorry that your woes are continuing but glad to see you posting again.
I'm sorry that your woes are continuing but glad to see you posting again.
al420
New member
anotherbutters
New member
I've just been to the physio in the gym and he said that when I stand up straight and start to lean to my left, running my hand down the side of my leg, the bottom part of my spine stays rigid and I flex above it. Leaning over to the right, the spine curves normally.
He said the tissue in there has some injury to it, so the surrounding musculature is staying rigid to protect it, which means when I try to squat on it, I'm squatting on an already weak area, which only makes it worse.
He's loosened it up by pressing on the spine whilst I lay on my front, but he's also given me a few stretches and ab exercises to do, to increase core stability. Similar to what the previous physio said to me several months ago when this happened to the other side of my back...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
He said the tissue in there has some injury to it, so the surrounding musculature is staying rigid to protect it, which means when I try to squat on it, I'm squatting on an already weak area, which only makes it worse.
He's loosened it up by pressing on the spine whilst I lay on my front, but he's also given me a few stretches and ab exercises to do, to increase core stability. Similar to what the previous physio said to me several months ago when this happened to the other side of my back...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
I will never neglect my abs again...
anotherbutters
New member
Wow, I hurt my back around 17th April (page 29 of this log) and it's now August. That sucks.
The good news is that the physio I've been seeing at the gym gave me a load of ab work on the swiss ball (single-leg bridging type work, with your foot/heel on the ball) about 10 days ago and all of a sudden, my back pain has gotten a lot better. I've been doing the ab work once or twice a day and had a rest at the weekend. Yesterday and today, my back feels great. I squat 100kgx3x5 yesterday with no ill effects. My core felt very different than it has in the past too, because I've finally started doing some ab work that's effective for me. Woo hoo!
I've found that bent over rows aggravate the injury though, so I'm not currently deadlifting or rowing. I'm thinking of deadlifting tomorrow, just to see what I feel like after. Hopefully I'll be ok now that I've started the ab work.
The good news is that the physio I've been seeing at the gym gave me a load of ab work on the swiss ball (single-leg bridging type work, with your foot/heel on the ball) about 10 days ago and all of a sudden, my back pain has gotten a lot better. I've been doing the ab work once or twice a day and had a rest at the weekend. Yesterday and today, my back feels great. I squat 100kgx3x5 yesterday with no ill effects. My core felt very different than it has in the past too, because I've finally started doing some ab work that's effective for me. Woo hoo!
I've found that bent over rows aggravate the injury though, so I'm not currently deadlifting or rowing. I'm thinking of deadlifting tomorrow, just to see what I feel like after. Hopefully I'll be ok now that I've started the ab work.
