tuesday - lower body 1

[ffknight84]

squats

45x8
95x8
135x6
185x6
Puts on belt due to back
225x4
245x6x3

stiff leg deads

135x8
185x8x2

single leg calf raises ( bodyweight-205 )

2x8 each leg

weighted situps on the decline bench

3x8 w/ 1 25 pounder

the back has been troublesome so thats why i wore the belt on squats today and for stiff legs. I might have it checked out today if it stays sore. other than that, it was a good workout.

 

[Zander1983]

Nice stuff.

Get your back looked at by the sports doc. You don't want it becoming a bigger problem than it needs to be.

 

[coolcolj]

drop the stiff deads, and start doing reverse hypers, make sure that the surface you do it on is curved where the stomach area is.
Some hyper machine pads are like this, otherwise use a swiss ball etc
Best lower back rehab exercise bar none

also hyper back extensions help too.

I always do a set of high rep reverse hypers after every pulling or squat workout. It does wonders for me.

Stiff deads are a back trasher IMO.

 

[ffknight84]

for some reason my school gym has no hyper machine??? dont know what to do

and stiff deads will be replaced by GMs hopefully next week

 

[coolcolj]

GMs add more sheer force there, try RDLs, but even that isn't that great for the lower back.

use a table top for reverse hypers if you don't have a swiss ball, but put something over the edge of it so that it's rounded and causes your lower back to flex so you work the erectors dynamicly rather than staticly like deads.

http://www.testosterone.net/articles/157exp2.html

just improvise

 

[Dozing21]

I'd advise you take it easy. I messed up my lower back at the end of last year while doing front squats (accidentally let my back round in a heavy set) and as a result can't squat anymore. Never went to a doc because I'm totally pain free unless I try to squat, either front or back. SLDL's and barbell rows oddly enough do not bother me at all.

It's a good thing I'm into bodybuilding: smith squats and leg presses make my quads grow. Still, have to say I miss front squats.