Archives for category: Training Log

Monday- Deadlift day!

1A) Deadlift 4×9 (135lbs)

1B) 1/2 kneeling hip flexor stretch

2A) Barbell single leg deadlift 3×5/leg (85lbs)

2B) Pallof Press 2×10/side (30lbs)

3A) Turkish get up 2×1/side (20kg)

3B) KB windmill 3×5/side (16kg)

Tuesday– trying something new: integrating body weight gymnast style core training

1) Tuck hold 3x15s

2) Low L-sit 2x10s

3A) Hanging knee raises 2×8

3B) Handstands- no known measurement (haha!)

4A) Seated straight leg raises 3×5 (with 5 second isometric hold on last rep)

4B) Shoulder dips from bench 3×8

4C) Pushups 3×8 (last set elevated)

5A) Overhead tricep extensions 3×8 (20lbs)

5B) Cable backhand 3×8/side (10lbs)

5C) Face Pulls 3×8 (30lbs)

6A) Reverse prayers 2×12

6B) Anterior prayers 2×12

Thursday

1A) Deadlift 3×12 (120lbs)

2A) Reverse Lunges 4×10 (85lbs)

3A) Farmers Carry 2x~100ft (24kg/hand)

Saturday

Light body weight home workout consisted of 1 minute work 20 seconds rest for 5 rounds:

1) Deadbugs

2) Jumping Jacks

3) Plank

4) Reverse lunges

5) Squat/press

Sunday 

1A) Deadlift 10×3 (155lbs)

1B) Pushups 10×3

1C) 1/2 kneeling hip flexor stretch

2A) Glute bridges 4×6 + eccentric lowers (185lbs)

2B) Single leg Deadlifts 3×5/leg (85lbs)

2C) Bent over rows 3×5/arm (25lbs)

For the few months after my spasm, my back pain was minimal. It didn’t interrupt my everyday life; the only way I can describe it was that it just didn’t feel right. It was annoying, and I’ve spent a lot of time (and not to mention mula) rehabbing.

I haven’t been posting my training logs lately because well… they’re nothing to write home about. But I’ve been seeing my PT for 3 weeks now and I think it’s safe to say… I’M BACK! After two heavy training days this week and last I’ve self reported soreness in my glutes and hamstrings (and not my back). BOOYEAH. I’m back baby.

Training Log:

Warm up: foam roll, corrective exercise (hip ab/adduction activation), supine heel taps, supine overhead leg slides, light goblet squats, face-to-wall squats, lunge +reach progressions (prescribed by my PT), and box jumps. Admittedly, this warm up took about a half hour. I stole this workout from Stevie.

Deadlift- (warm up sets prior) 3×4…135lbs

Front loaded reverse barbell lunges 4×6/leg… 75lbs

Farmers carry 3x175ft… 24kg (about 53lbs per hand)

Inverted Row (smith machine) 3×6

I had a killer session yesterday. I left feeling great… and even better today. I’m one of those strange people that like feeling sore. Getting the booty sore is an accomplishment!

-L

 

 

If you’ve been following along for the past couple weeks, you know that I’ve recently experienced debilitating back pain for the first time in my life.  It’s still bothering me and I’m on a quest to find out what’s wrong.  Here’s what I know I do right:

1. I workout consistently

2. I train my core (crunches not included)

3. I train my posterior (dare I say almost exclusively.) This in includes deadlifts, hip thrusts, squats, pullups, rows ect.

4. I practice mobility and stability drills daily.

5. I pay attention to my posture and position when I’m sitting, standing,  and sleeping. I even make sure I carry my bag on my right side on the way to work, and the left side on the way back!

6. My breathing mechanics are optimal. (diaphragmatic breathing as opposed to chest breathing)

7. I drink lots of water, eat well, sleep well, and practice stress management.

What the heck!

These are all the things I educate my clients about on a daily basis. So what’s wrong with me? I thought: I must have some structural or muscular imbalance that lifting has exacerbated. So, off to Perfect Postures I went. PP is a facility run by Aaron Brooks in Newton, Ma. They do great work with postural assessments and corrective exercise.

Sure enough, I had a pretty significant left hip elevation. So for the past 6-8 weeks I’ve been doing my corrective exercises diligently, staying away from lifting, and maintaining all my health points.

So here we are, 8 weeks out, and my back is still sensitive.

And I can’t deal with not training any more. So today, I checked my ego, and did a very basic rehab-ish training session:

Warm up included corrective exercises and mobility and stability work

1a) Side lying clams 3×10/side

1b) Lateral band walks 3×10/direction

1c) Shoulders elevated BW hip thrusts 3×10

2a) Hands elevated push ups 3×8

2b) Plank 3x30s

2c) Side plank 3x10s/side

2d) Pallof Press 3×8/side (with 15lbs)

Yes, I know. It looks similar to 85 year old’s program. But what can I say? Sometimes you have to break yourself down to build yourself up.

Work it G-pa

So what’s my next plan of action?

After talking to my colleague and coworker Steve Bergeron, we’ve decided that it probably isn’t a postural issue, a movement pattern issue, a mobility issue or stability issue and that I should probably see a doctor. Although I’m not a huge fan of doctors, I think that has to be my next step to make sure my spine is okay. I’m also going to continue with my correctives and my mild strength training routine.

Well- I’m off to do some research. If you guys have any suggestions on a good ortho/back specialist/chiro please let me know!

Thanks for reading,

-L

5/8/12
BB hip thrusts 195lbs 4×4
Assisted pullups 2×6 (machine- 110lbs)
TRX rows 4×8
Sb jack knife with pushups 4×8

5/2/12
Barbell hip thrust 175bs 4×4

5/7/12
Tried sumo dead lifting for the first time. Liked it. (135) no back soreness the next day only adductors. Good!