10-06-2014 Training

Going to put the log back up for a few reasons.

1. People seem to like a broken down guy’s training log

2. It gets me more page hits, which is always a win

3. It is accountability

After not squatting or deadlifting for a couple weeks due to my back issues and subsequent decision to stop squatting heavy to save my back for old age, I went after deads today for the first time since the rebirth of my back spasms and twisted up disks.

Today was a test to get an idea of where I am at with pain and also just with pulling again. If all goes well today I can work with this, rebuild the pull again and continue to do push/pulls instead of worrying about my goddamn squat causing shoulder, hip and back issues as it has been.

DL
135 x 5
225 x 3
315 x 3
405 x 2
455 x 2
505 x 2

The test was, for me, clearing my head and telling myself “ok, your back is cool”… weight was easy, form was smooth and no pain at all. I can keep moving up and taking it as it comes. My speed isn’t so hot, but that can be fixed.

DL against bands
315 x 6 x 1

Used a heavy band, wrapped around bar and standing on it. Not ideal, but easy to setup and work with.

Did some singles explosively.

Leg Press – 5 plates per side
5 x 15

Leg Extensions
170 x 4 x 12

Heavy Band Leg Curls
4 x 15

Leg Press Calf Raises
180 x 3 x 20

In a few weeks I will start to front squat again because that won’t put my lower back in a bad position to keep getting injured.

The bright side is that I can worry about getting my DL back up to where it used to be and keep increasing my bench without worrying about my back and shoulders.

Let’s see how it works.

____

Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .

Pick up a copy of Behemoth Strong on PDF. .

Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.

To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.