I don’t find it does anything magical for the back, per se, but it builds my glutes which in turn does a lot for the back etc.
High Bar Squat 170 x1 180 x1 @6 190 x1 @8 195 x1 @9 Comp Bench 140 x2 150 x1 160 x1 @8 162.5 x1 @8.5 165 x1 @9 170 x1 @9.5 Leg Press 220 x15x4 Buuuuuuut we're back to lockdown. Hoping i can train behind close doors early morning again, but we'll have to see
Luckily i have been given the green light to train in the gym while it is shut. So back to early morning 5am sessions Bench w/bands (approx +30kg at lockout) 140 x1 @6 150 x1 @9.5-10 120 x3x5 (EMOM) @sub6 High Bar Box Squats Box just above parallel as hips/ glute still feel a bit sore 160 x1 180 x1 @7 190 x1 @8.5 140 x3x3 Then a bro arms session EZ Bar 21s superset with tricep pushdowns x15 - 3 rounds BW Dips x15 superset with DB Hammer curls x15 - 3 rounds
HB Squat w/belt 170 x1 @6 180 x1 @7 190 x1 @9 150 x6x2 Bench +30kg chains 140 x1 @7 150 x1 @8 155 x1 @9.5-10 140 x2x2 @9-10 OHP 70 x6x2 Pulldowns 105 x12 x2
LBBS 160 x1 180 x1 @6 200 x1 @8 205 x1 @9 TnG Bench 140 x2 150 x1 160 x1 @8 165 x1 @8 170 x1 @9.5 140 x3x2 (closer grip) SSB Bulgarian Split squats 50 x12x3 Hoping to incorporate deadlifts back next week as the back starting to feel a bit better
Feeling pretty banged up at the moment. Might just take a full week off. Havent done that for about 2 years so might not be aa bad idea HB Squat 160 x1 170 x1 180 x1 190 x1 @9 150 x3x2 Platz Squat 70 x15x2 Comp Bench 140 x1 150 x1 160 x1 @8.5 165 x1 @10 140 x6 (6rep PR) OHP 60 x10x3 Pulldowns 105 x12x3
So decided on daily front squatting rather than some time off. It doesnt aggravate anything, it limits the overall load lifted and gives me a chance to work on getting a decent front rack position. Who knows, might reach a 4 plate fsq by the time lockdown is lifted. Probs arpund the year 2030, and we all live under global communism Anyway... i digress FSQ 90 x1 110 x1 130 x1 @7 140 x1 @8 100 x5 @6 FU Bench w/bands 120 x1 130 x1 @7 140 x1 @9.5-10 120 x2x3 Incline Bench 100 x10x3 Single arm rows 50 x12x3 Single leg press 70 x15x2 Accesories will basically be a push, pull, leg accesory each day to keep it simple
FSQ 80 x1 90 x1 110 x1 120 x1 130 x1 @7 140 x1 @8 90 x5x2 @5-6 Deadlift w/light bands - first pulls for about 2 weeks after the injury so limited intensity and volume 190 x1x5 Slingshot Bench 180 x1 @7 190 x1 @8 195 x1 @8.5 200 x1 @10 160 x3x2
Imagine though if people "with covid symptoms" didn't get tested, but just stayed home/off work/off school untill they felt better like they would with any other respiratory or cold/flu like illness. Probably reduce the "number of cases" by half
First session back after a slight cold FSQ 90 x1 110 x1 130 x1 @6 140 x1 @7.5 145 x1 @8.5 Bench + 32kg chains 120 x1 130 x1 @7 140 x1 @8.5 145 x1 @10
W3D1 LBBS w/belt 180 x1 190 x1 @6 200 x1 @8 210 x1 @10 Dissapointed this has dropped so low, but to be expected I guess after injury, illness and not really training low bar for a while Comp Bench 140 x1 150 x1 160 x1 @8 165 x1 @9 170 x1 @9.5 140 x3x2 OHP 60 x12x3 @6-8 Pulldowns 84 x12x3
My current theory is you need/want to max a position once a week, fortnight at worst, and then rep the shit out everything, bb’er style. Bands should probably be on all squats because no one misses after the sticking point, ever. And overstrained backs don’t exist.
Thats pretty much what ive ive been doing with bench. Now the hip has cleared up i can start hitting some more squat variations
Bow bar box squat +40kg band tension 140 x3 160 x3 170 x3 180 x3 Feet up bench +32kg chains 90 x3 110 x3 120 x3 130 x2 Heels elevated Zercher Squats 70 x12x3 Incline DB Press 35 x15x3 OH Tricep Extensions 40 x25x2 Reverse Hypers 30 x15x2
Sumo Block Pulls +bands (approx +40kg at lockout) 150 x2 190 x2 210 x2 230 x1 HB Buffalo Bar Close Stance Box Squat +bands 100kg x5x3 Close Grip Board Press 140 x2 160 x2 170 x1 I might reduce the frequency of pressing and/or squats. Bit of tendinitis flaring up in the bicep
Upper Body Session Today I used a 'wenning warm up'to kick things off. Basically 3 light exercises for 4x25 each. Might be somehting in that Used the log, because its fun and wanted to see if i was any good lol. Last time I used a log was about 3 years ago, and my PB was 90kg Log Press 65 x1 75 x1 85 x1 90 x1 95 x1 PB 100 x1 PB Might be some potential there if I actually trained OH never mind log High Incline Bench 80 x6 90 x6 100 x4 60 x18 Seal Rows 30 x15x3 Pulldowns 94 x12x3 Tricep Pushdowns 60 x25x3 DB lateral Raise 10 x15x3
