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.
(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
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
Last edited by BKS; 08-04-2012 at 16:13.
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
(Original post by redbuthotter)
Did u try sumo DL's? Some people do well on those with injured back.
Last edited by BKS; 16-04-2012 at 13:03.
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)
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%
Last edited by BKS; 20-04-2012 at 18:43.
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
25 pushups x3, probably around 3 mins rest
Clap pushups: 10x3
Front Squat: 20kg 2x10 30kg x10 40kg 2x5
Squat: 40kg x5 50kg x5 60kg x5
OHP: 20kg x10 30kg x5
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
60 min circuit climbing. Half bouldering, half assistance exercises like (negative) pull ups and planks
Tomorrow the (slow) return of the deadlift begins
Last edited by BKS; 23-05-2012 at 23:01.