Big_BK's training log

[Big_BK]

Not really i pulled sumo a few times for the hell of it and it was pretty close to my max at the time.

 

[Big_BK]

Well, my lower back is again, like a piece of steel so i will be taking the rest of the week off and hopefully taking a trip to the chiropractor. It is my own fault for over doing it again on core work so i guess i need to come up with a plan to avoid the over training of my core.

1 set front squats empty bar
1 set back squats empty bar
back was already locking up from just this!

Leg Extentions -

60lbs x 20 4 sets these are more of a rehab thing for my knee to balance out my inner/outer sweep. My feet were both pointed outward to an extreme to put all the focus on my inner thigh, didnt feel it in my knees at all really.

DB Side bends -

50lbs x 8 3 sets
felt this more in my lower back then anywhere else

Seated Calf Raises -

45lbs x 8 4 sets

 

[bblazer]

Have you tried rollers on your back.

I have a bunch of them. When I am really locked up tight, I take the 6" dense foam one and put it at the top of my ass crack. The other is 8" and has a 3/8" foam pad around a piece of PVC. This one goes anywhere from the small of my back to the top of my shoulder blades depending on where I need the work. I just then lay on the floor on the rollers with my arms crossed over my chest. Then using my meet I roll back and forth about 6-8" until the muscles start to break down.

It works wonders.

B-

 

[Big_BK]

Havent tried a roller yet although most of the guys i train with use them. Just been trying the heating pad. Where can i pick up a roller, dicks or another sporting goods store?

 

[bblazer]

Around here, Dick's doesn't even carry chalk.

Try this...

B-

 

[SaiBoT]

Have you tried rollers on your back.

I have a bunch of them. When I am really locked up tight, I take the 6" dense foam one and put it at the top of my ass crack. The other is 8" and has a 3/8" foam pad around a piece of PVC. This one goes anywhere from the small of my back to the top of my shoulder blades depending on where I need the work. I just then lay on the floor on the rollers with my arms crossed over my chest. Then using my meet I roll back and forth about 6-8" until the muscles start to break down.

It works wonders.

B-

Yes this is true it really works.

Also taking swimming lessons helps tremendously with lower back tightness, well not just lower back but overall, increases appetite too and will add size gains on it's own. If I only had a decent pool nearby...

 

[Big_BK]

Yes this is true it really works.

Also taking swimming lessons helps tremendously with lower back tightness, well not just lower back but overall, increases appetite too and will add size gains on it's own. If I only had a decent pool nearby...

My chiropractor actually recommended swimming to.

 

[bblazer]

I also hang on an inversion table.

That works great for low back, but the higher up you get (nearer to your head) the less pulling force there is on the spine and muscles.

That is unless your head weighs 75-100 lbs.

But then you have other problems than your back.

B-

 

[Big_BK]

LOL yet another device ive been suggested to get! Two guys i train with have them at their homes and said they use them 1-2 times a week and it works great on lower back tightness. I need to just stop being lazy and get something already!

 

[bblazer]

Fall off your damn wallet, take the 4 double keyed locks off it, bust out the dinero and get more gear!

Training gear I mean of course....

B-