Squats

My back has been feeling a touch better every day. Especially with the core work and walking. Today it felt alright, although I knew it was still there, so bring on a few Squats.

Leg Swings and Stretches.

Small Band Work.

Squats - 2sets/6 reps/bar, 2 sets/6,8 reps/135lbs, 2 sets/6,8 reps/155lbs, 185lbs/10 reps.

Leg Swings.

Everything held together without a repeat performance I had with Deadlifts.

Snowdaddy

Training and Back Maintenance

As previously posted, my back is bothering me. It still isn't great but I'm really motivated to train. On Saturday I tried some Deadlifts that didn't work out so well. Luckily it didn't make my problems any worse. Sunday I did some Bench Press and today some core work.

Saturday 27 June 2020,

Leg Swings and Stretches.

Deadlifts - 2 sets/8 reps/145lbs, 3 sets/6 reps/235lbs.

At this point my back told me STOP! So, I did and went for a walk around the block.

Sunday 28 June 2020,

Rotator Laterals - 3 sets/20 reps/10lbs.

Band Pull Apart and Presses.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/12 reps, 3 sets/3 reps/315lbs, 3 sets/4 reps/315lbs.

OH Plate Ext - 2 sets/30 reps/45lbs.

It was really warm in the garage. Despite the +34 degC these felt really good and well in control. Good pause and dynamic.

Monday 29 June 2020,

Alternate the following

Ab Sling Knee Ups Front - 3 sets/16 reps.
Ab Sling Knee Ups Sides - 3 sets/20 reps.

Alternate the following

Barbell Curls - 3 sets/12 reps/45lbs.
Barbell OH Ext - 3 sets/12 reps/45lbs.

Walk Around the Block - 3.5km

Damn it's HOT!!! 34 degC in the shade. Gotta be over 40 in the sun. It may have been foolish of me to go for a walk in this heat. I brought water. That's good. Now time to relax.

Snowdaddy

Bad Back Maintenance

I really wanted to Deadlift after work today. My back is getting better everyday but it isn't quite ready. A more constructive approach is what I did. 

Light Stretches. 

Walk around the block - 3.5km.

Light Stretches. 

Ab Sling Knee Raises - 10,12,14,20 reps.

Rotator Laterals - 3 sets/20 reps/10lbs.

This feels much better. I really miss lifting heavy and can hardly wait until I'm near 100%.

Snowdaddy 

Bench Press

My back is still bothering me but it feels different today. Different and better. Time for some Bench Press.

Light Stretches and Rotator Laterals. 

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 275lbs/6 reps, 275lbs/10 reps.

OH Plate Ext - 45lbs/30 reps.

Feeling better.

Snowdaddy 

Squats and Back Problems

My back is still buggered buy slowly getting better. First thing in the morning is worse than in the afternoon and evening.  After work it's time for some light Squats. 

Leg Swings and Stretches.

Small Band Work. 

Squats - bar/6 reps, 3 sets/6 reps/135lbs, 4 sets/8 reps/135lbs.

Hanging Leg Raises - 12, 12, 14 reps.

I used straps for the leg raises. Still felt like a full body exercise. 

Back feels alright. I'm sure it will be stiff and sore in the morning. 

Snowdaddy 

OH Press

No where near what my 5/3/1 training numbers should be right now. My back is still bothering me. But, it is getting better. 

Stretching.

Rotator Laterals - 2 sets/20 reps/10lbs.

OH Barbell Press - 2 sets/12 reps/bar.

Alternate The Following 

Military Press - 3 sets/12 reps/95lbs.

Behind Neck Press - 3 sets12 reps/95lbs.

Walk Around The Block - 25 minutes.

Feeling pretty good. Let's see how the back is tomorrow. 

Snowdaddy 

Aching Back Deadlifts

My back is slowly getting better. From experience I have learned that I recover far quicker by getting back into movement slightly before I feel 100%.

Leg Swings, Stretching and Small Band Work. 

Deadlifts - 2 sets/8 reps/155lbs, 3 sets/6 reps/235lbs, 235lbs/12 reps, 235lbs/6 reps.

These felt alright. My back warned me but didn't flair up. 

Plank Pulls - 50lbs/12 reps.

I wanted to try something different. Something different that would engage my core.

Snowdaddy 

Bench Press

Dang it's hot. Hot and humid. Over thirty degC. With the humidity it's almost fourty. Muscles felt good and warm but energy was sapped quickly. On a positive note, my lower back feels better. 

Warm Ups - 2x the following. 

Rotator Laterals - 20 reps/10lbs.

Band Presses - 20 reps/light band.

Band Pulls - 20 reps/light band.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/10 reps, 275lbs/6 reps, 315lbs/6 reps, 4 sets/6 reps/225lbs.

It hot and I'm pooped.

Snowdaddy 

Oh My Aching Back!

I have no idea what I did. My last real squat day was 345lbs for 8 reps. This was really good for me. Usually my DOMS sets in two days later. Two days after the usual muscle tightness and soreness set in but on the third day my lower back felt mechanically buggered. Since then I've been stretching and rolling my hamstrings and posterior chain. It seems to help. Today it was feeling slightly better but still noticeable. Time for some really light Squats.

Leg Swings, Small Band, Stretching.

Squats - 2 sets/8 reps/bar, 5 sets/10 reps/135lbs.

Since these were light I wanted to focus on form and balance. Hence the hanging vertical string. Balance over the midfoot is very important. I think I'm still doing alright.

Hanging Knee Raises - 3 sets/10 reps

My lower back feels the same. Pushing through and doing some training works for me. Rest is done. Time to get back under the bar. Slowly mind you, slowly. 

Snowdaddy 

Bench Press

I  found out today that my lower back problem originated from tight hamstrings. After some stretching at work my back started to ease up. Still not 100% but well enough to do some Bench Press.

Rotator Laterals, Band Presses and Band Pulls.

Light Stretches.

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 275lbs/4 reps, 300lbs/8 reps.

NG Bench Press - 4 sets/10 reps/225lbs.

Dumbbell Hammer Curls - 3 sets/16 reps/35lbs.

I would have liked 10 reps with 300lbs but 8 is fine too.

Snowdaddy

Bad Back

My lower back is still a problem. I'm not sure what happened and when. It's tight and feels like it's gonna cramp up any time.  Instead of Deadlifts today I  did some therapy exercises.

Light Stretches.

Ab Sling Knee Ups - 6 sets/12 reps.

Band Assisted Pull Ups - 6 sets/6 reps.

Hopefully it will feel better tomorrow.

Snowdaddy

OH Press

My left hand was bothering me up until this morning. My lower back has also been bothersome. I've taken a little break but now is time to get back with the weights.

Light Stretches.

Rotator Laterals - 2 sets/20 reps/10 lbs.

Standing Barbell Press - 2 sets/12 reps/bar, 95lbs/10 reps, 2 sets/6 reps/135lbs, 170lbs/6 reps, 4 sets/6 reps/135lbs.

Dumbbell Side Laterals - 3 sets/12 reps/15lbs.

Ab Sling - 3 sets/12 reps.

Feeling good.

Snowdaddy

Squats

Today is my Monday eventhough it's Sunday. Got home from work then out to the garage for some fun.

Leg Swings, Stretches, Small Band Work, Seated Band Leg Curls (Awesome Warm Up)

Squats - bar/8 reps, 135lbs/8 reps, 225lbs/6 reps, 275lbs/5 reps, 315lbs/5 reps, 345lbs/8 reps.

Paused Squats - 135lbs/8 reps.

I decided to end it there. I strained my left hand during 315lbs messing around with my grip. It only hurts when I  move it a certain way but better not to risk it. Anyway, 345lbs for 8 is pretty good.

Snowdaddy

Bench Press

Spent most of the day running around and didn't get much done. Forced myself to some Bench this afternoon/evening. 

Light Stretches and Rotator Laterals. 

Band Pull Apart - 2 sets/12 reps/light band. 

Band Presses - 2 sets/12 reps/light band. 

Bench Press - 2 sets/12 reps/135lbs, 225lbs/8 reps, 280lbs/10 reps.

NG Bench Press - 2 sets/10 reps/225lbs.

Now it's time to eat a burger, drink some beer and spin some records.

Snowdaddy

Tire Deadlifts

Not my best but getting damn close.

Light Stretches.

Tire Deadlifts - 2 sets/8 reps/235lbs, 325lbs/6 reps, 415lbs/10 reps. 2 sets/6 reps/235lbs.

Pull-Up Bar Hangs - 10, 15, 20 seconds.

No belt and no straps. Just some chalk. Everything feels strong.

Snowdaddy

OH Press

What a wonderfully warm and sunny day. Instead of training in the garage I decided to take it out into the driveway and play with some of my toys.

Light Stretches.

Rotator Laterals - 20 reps/10 lbs per side.

Standing Barbell Press - 75lbs/12 reps, 2 sets/8 reps/135lbs, 160lbs/8 reps.

Thats it with barbell. Bring on the fun and games.

2 sets/6 reps of each.
Keg 100lbs water
Axel 125lbs
Dumbbells 50lbs each
Rock 91lbs

A great training day.

Snowdaddy

Deload Squats

Rather than just deloads I could refer to training this afternoon as deload-paused squats. Nothing heavy but working on staying tight and being dynamic out of the hole.

Leg Swings and Stretches.

Small Band Steps.

Paused Squats - bar/12 reps, 2 sets/6 reps/135lbs, 2 sets/6 reps/185lbs, 2 sets/6 reps/225lbs.

As I commented last deload squat day, the added pause and dynamic drive make these fairly tough. My posterior chain is aware I did squats today.

Snowdaddy.

Deload Bench

Today is my 20th Wedding Anniversary and my youngest 12th Birthday. Ordinarily it would be an incredible busy afternoon and evening going out for dinner and other activities. But, because of the Covid we had a quiet night in. Before the festivities began I had a chance for some Bench Press.

Light Stretches.

Band Presses - 3 sets/12 reps/light band.

Band Pull Apart - 3 sets/12 reps/light band.

Rotator Laterals - 3 sets/12 reps/10lbs.

Bench Press - 2 sets/12 reps/135lbs, 6 sets/6 reps/225lbs.

That's it! Bring on the cake!!!

Snowdaddy

Deload Deadlifts

High volume, light weight Deadlifts makes my hands hurt. However, they make my back and posterior chain feel great in the morning.

Light Stretches.

Seated Hamstring Band Curls - 3 sets/12 reps/light band.

Over Hand Grip Deadlifts - 8 sets/6 reps/255lbs.

That's it. That's all. The Hamstring Curls are something I seen several lifters online doing for warm ups. They felt pretty good. I'll post a video of them later.

Snowdaddy

Deload OH Press

Spent a little while in the garage tidying up and making a little more room. It's a gorgeous day today. Well into the twenties so I'm enjoying my first day of deload week.

Morning Walk - ~ 4km to the store and back.

Shoulder Mobility and Light Stretching.

OH Press - 2 sets/12 reps/bar, 95lbs/12 reps, 4 sets/10 reps/135lbs.

Side Laterals - 4 sets/10 reps/15lbs.

Feeling lucky and grateful for all that I have and everything that I am.

Snowdaddy.