[BKS]

I figured I may as well have a log here. I'm currently doing Westside for Skinny Bastards, slightly modified to include back rehab. I add in a bit of yoga for stretching and will hopefully find time to start cycling again in the not too distant future. Currently bulking until the middle of the month when I plan to cut a few kg to keep fat in check before beginning another round of bulking. Last weight was 66.4kg on the 23rd.

I'll start with a couple of back posts from the start of back rehab.

28th March

20mins Yoga x2
Deadlift: 20kg 3x25

29th March

Cycling

Negative Chin ups 1x8
Chin ups: 6x1
Pull Down: 32kg x12 39kg 1x12 1x8 32kg x12
Lat Raise: 7kg 4x8
Deadlift: 22.5kg 2x20 25kg x20
Shrug: 20kg 3x15
Plate pinch: 10kg 3x20s each hand

1st April

Leg Press: 50kg x5 70kg x5 80kg x5 90kg x5 100kg x5 120kg x5 130kgx5
Lunge: 20kg x6 40kg x6 55kg 3x6
Deadlifts: 22.5kg x25 25kg x25 27.5kg x25

20mins Yoga then foam roller

2nd Apil

20mins yoga then foam roller
Deadlift: 25kg x25 27.5kg x25 30kg x25

[BKS]

3rd April

Bench: 20kg x15 40kg x5 50kg x5 60kg x5 65kg x4 (f on 5th so change to incline)
Decline DB Bench: 16kg 2x15
DB Row: 18kg x8 28kg 3x8
Shrugs: 20kg x10 40kg x10 50kg 3x10
Deadlifts: 27.5kg x25 30kg x25 32.5kg x15, 10

[BKS]

4th April

20mins yoga then foam roller

5th April

20mins yoga then foam roller

6th April

Jump: 5x +5kg 5x +10kg 5x +15kg 5x + 20kg
Lunge with knee lift: 20kg x10 40kg x10 50kg x10 55kg 2x10
GHR: 3x8
Deadlifts: 30kg x15 32.5kg 2x15

7th April

20mins jog
Deadlift: 30kg x25 32.5kg x25 35kg x25
20mins yoga

[Khanage]

is there a reason your deadlifting for 15-20-25 reps and also not squatting? pretty sure thats not prescribed in WS4SB

[BKS]

(Original post by Khanage)
is there a reason your deadlifting for 15-20-25 reps and also not squatting? pretty sure thats not prescribed in WS4SB

Back rehab, like I said at the start I've had to modify it a bit. I do what I can but not anything that risks getting in the way of getting my back into working order.

Too much weight on my back annoys it so I'm having to do leg presses instead of squats. I'm going to have to stop adding weight to lunges soon too. The deadlifts are the actual rehab work. I couldn't do one rep at 35kg a month ago without being in too much pain to get anywhere close to decent form so it's major progress

[BKS]

8th April

Weight: 67.1 kg (man flu slowed progress)

Chins then some assisted, can't read my writing for how many
Pull Down:18kg x12 32kg 2x12, 8
Lat raise: 8kg 4x8
Shrug: 20kg x10 40kg x10 52kg 3x10
Plate pinch: can't read my writing again but 15kg for 20s didn't happen
Dips 2x10

Later on because my hands were tired:
Deadlift: 32.5kg x25 35kg x 25
Romanian deadlift 30kg x15


10th April

Leg Press: 40kg x10 90kg x5 110kg x5 130kg x5 140kg x5
Single leg squat: 20kg x8 30kg 3x8 (each leg)
Leg Curl: 32kg x8 45kg x8 66kg 3x8

[BKS]

11th April

Deaflift: 35 x 15 37.5 x 15
Romanian Deadlift: 35x12

12th April

Incline bench: 20kg x10 30kg x6 35kg x4 40kg x4 42kg x4
Decline DB bench: 14kg DBs x10 18kg DBs x11, 8
Cable row: 7.5kg x10 22.5kg x 10 37.5kg x8 45kg 3x8
Shrug: 20kg x10 40kg x10 55kg 3x10

14th April

20mins yoga

15th April

Hop +5kg 5x1 each leg
Single leg squat 20kg x10 30kg 2x10 each leg
GHR +5kg 3x8
Side bend: 16kg 2x10 24kg 4x10
Deadlift: 37.5kg x15 40kg x15

[redbuthotter]

Did u try sumo DL's? Some people do well on those with injured back.

[BKS]

(Original post by redbuthotter)
Did u try sumo DL's? Some people do well on those with injured back.

That's about the worst deadlift for me. My problem is my erector spinae muscles which sumo targets more than regular. I'll need to get back to deadlifting a reasonable weight without pain before I can no more targeted things

[redbuthotter]

Did you try it though? The theory is that your back is more upright so you don't have to fight rounding as hard. - If you do it asian style, wide stance, hips fairly low ect..

[BKS]

(Original post by redbuthotter)
Did you try it though? The theory is that your back is more upright so you don't have to fight rounding as hard. - If you do it asian style, wide stance, hips fairly low ect..

Just double checked with 34kg, it pulls more on my lower back than regular. Not as much as last time I tried

I went with regular for rehabing as that's what I most want to be able to do again once it's not a problem I'll work on things that target it more though it'll likely be more strengthening than high rep

[redbuthotter]

Ah fair enough. Idk much about back issues, I'm sure there are a lot of different types.

Just reminded me of a guy on youtube, who did his back in and couldn't do more than around 60-100kg conventional without pain. Then he switched to sumo and could pull heavy (like 180kg+) without issues.

Sumo is quite technical and requires a lot of hip flexiblity which normal people don't have.

[BKS]

17th April

Shurg: 20kg x15 40kg x10 57kg 2x10, 7
Assisted Pull Ups: 41kg 3x4
Pull Downs: 32kg 3x12
Lat Raise: 9kg 8, 3x7, 6 (switch to DB press)

20th April

Leg Press: 90kg x5 110kg x5 130kg x5 140kg x5 150kg x5
Single leg squat: 20kg x 6 30kg x6 32.5kg 3x6 (each leg)
Leg curl: 38kg x8 52kg x8 73kg fxlots (switch to 3x10 GHR)
Back extension: 11kg x15 18kg 3x15
Cycling: L4 1min/30s intervals x4

Deadlifts have been killing my forearms/hands so switched to back extensions a few sessions early

Summer body fat control has began. At 2500 calories, 200g protein, with increased walking and building up cardio. Will review and reduce calories as needed. I estimate body fat at 17% just now. 2kg lose should be fine (perhaps 3kg but no more) to get to about 14%

[BKS]

22nd April

Incline bench: 20kg x10 30kg x7 40kg x4 45kg x4
Decline DB bench: 12kg x10 18kg x13, 9
Cable Row: 30kg x8 45kg x8 52.5kg x8,7,5 (switch to...some other row that doesn't hurt)
Shrug: 20kg x10 40kg x10 50kg x10 57.5kg 3x10
Running around with 10kg bag
Back extension: 25kg 3x15

24th April

Pushups: 41 (PB), 15 x3

25th April

Hop: +10kg fail, painfully
Single Leg Squat: 20kgx10 30kg x10 32.5kg 2x10 (each leg)
GHR: BWx8 +10kg 3x8
Side bend: 16kg 2x10 26kg 4x10
Back extensions: 32kg 3x15
Cycling, L4 30s/60s intervals x5

Might be wise to go for more gradual increase with hops

[BKS]

26th April

Chins: 4 (PB),3,3,2
DP Press: 6kg x 10 8kg x10 12.5kg x10 10kg x10
Pull Down: 27.5kg x12 36kg x12,11,8 (switch to face pull 4x8)
Shrug: 20kg x10 40kg x10 50kg x10 60kg 3x10
Plate pinches
Back extension: 32kg 3x20

28th April

Front Squat: 20kg 3x8 30kg 2x8 40kg x5 50kg x5 55kg x5
Single leg squat: 20kg x6 35kg 3x6 (each leg)
GHR: BW x12 +10kg 3x12

[BKS]

1st May

Incline bench: 20kg x15 30kg x10 40kg x4 45kg x4 47.5kg x4
Decline DB Bench: 18kg x11, 6 (switch to flat)
Pedlay Row: 20kg x8 30kg x8 35kg x8 40kg x8
Shrug: 20kg x10 40kg x10 62.5kg 2x10, 8
Curls: 8kg 3x8, 6 (switch to hammer curls 3x12)


rows didn't hurt my lower back, so long as I don't wake up sore tomorrow I think it might more or less be better
lost my grip on shrugs rather than a real fail

fat check is semi-on hold until after exams due to lack of being able to do it properly

[BKS]

4th May

Weight: 66kg

some hops, none weighted
Squat: 20kg x10 40kg x10 50kg x10 (working on bar position)
Single Leg Squat: 37.5kg 2x10 (each leg)
GHR: BW x10 10kg x8 15kg 3x8

6th May

Chins: 5(PB), 4, 3, 8 negatives
DB OHP: 5kg x10 9kg 4x10
Face Pull: 11.5kg x8 18kg x8 22.5kg x8 20.5kg x8
Shrug: 20kg x10 40kg x10 50kg x10 62.5kg 3x10
Deadlift: 40kg x5 50kg x5 50kg held at the top 5x1

I think I might be safe to say the worst of my back problem is over

[BKS]

10th May

Front Squat: 20kg x10 40kg x5 50kg x5 60kg x5
Single leg squat: 40kg 3x6 each leg
GHR: BW x12 +15kg x7,10, 6

Seriously into exam time so lack of workouts until the end of next week to be expected. Might take it as an opportunity to go for another push up PB

GHRs all over the place mostly due to lack of sleep so was crashing by that point

[BKS]

Lot of no gym, lots of studying being gone on. But done now and diet it on properly

11th, 12th and 13th May

15 mins jog

14th May
25 pushups x3, probably around 3 mins rest

17th May
Clap pushups: 10x3

20th May

Weight: 65.9kg

Front Squat: 20kg 2x10 30kg x10 40kg 2x5
Squat: 40kg x5 50kg x5 60kg x5
Dip: 3x5
GHR: 3x8
Chins: 3,2
OHP: 20kg x10 30kg x5

Cycling: 10mins


22nd May

Weight: 65.3kg

DB Bench: 8kg 2x15 14kg x8 18kg x 11,8
Pedlay row: 20kg x10 30kg x8 40kg x8
Shrug: 20kg x10 40kg x10 60kg 3x10
some chins

Cycling: 15mins

23rd May

60 min circuit climbing. Half bouldering, half assistance exercises like (negative) pull ups and planks

Tomorrow the (slow) return of the deadlift begins

[BKS]

24th May

Deadlift: 40kg x5 50kg x5
Squat: 20kg x10 40kg x10 60kg x5
Single leg squat: 40kg 2x10 (each leg)
GHR: 3x8
Sidebend: 25kg 4x10

Cycling 15mins

26th May

Weight: 65.7kg

Chins: 6(PB), 4
Negative pull ups: 8
DB Press: 9kg 4x10
Shrugs: 20kg x10 40kg x10 62.5kg 3x10
Face Pulls: 11.5kg x8 18kg 4x8

Cycling: 20mins, taking it easy because my legs were tired