tricep cable extension machine held halfway for a minute 27.5kg
hang for a minute (need chalk next time hands sweaty as ****)
thats all folks
on saturday will be training with Megaoblastic - will video some of his squats. I shall be squatting too hopefully if the back says I can on the day. Will do a heavy 3 reps then a 20 repper hopefully video too
Cable Bicep Curl
Rack, 60kg I think, 17 / 7 / 5 - easy need to add more weight to the machine somehow
Cable Reverse Curl
30kg straight sets of 3x8 - more weight next time easy
Lying leg curl machine
55kg, 15 / 7 / 3 - hamstrings are killing me now, more weight next week
Calve machine plate loaded
40kg straight sets of 3x8 - easy plenty more weight next time
20 rep squat
125kg x 14 - pissed off at myself here, could have got the 20 fine the weight wasn't a problem, I was just ****ed after the 14 and needed someone to shout at me! Next time ill get the 20, just a bit un-conditioned at the moment
first time squatting in at least 3 weeks so not too bad, need to get back into the swing of things
Asked a physio on uk-muscle what the problem with my back is, as I keep forgetting what my physio tells me. This is what's going on:
He probably thinks you have a sacroiliac joint problem (sometimes called SI subluxations, dernagements, dysfunction etc).
To be honest it could be, but more likely it is either a facet joint or disc strain (based on pain studies of LBP using selective pain blocking of different structures in guys of yur age).
What probably happens is that he measures your pelvic heights (eyeballing and palpating) and finds one is a little higher than the other. Diagnoses SIJ problem and then manipulates.
You get a crunch (air cavitation that makes the pop, increases joint space making joint feel looser and your brain releases some endorphins to reduce pain). Then you move around OK which settles things down a bit, rest up a little and bobs your uncle your OK.
The key is to try and find out why it keeps happening.
Somehow your stressing a structure too much and getting a reaction (pain). You have to find a way of reducing the strain thats causing the problem. The obvious way is to stop what your doing (kind of thing your GP says). The next thing is to change the way you're doing it (technique, trianing methods) and the last way is to work on improving the efficiency of what you're doing (thats where all the various stability, core strength stuff fits in).
I can't really go into the exact nature of what you need to do, because this is all hypothesis (although a good one ).
If you're ever down this way, then stop in. Otherwise talk to him about how to try and reduce the incidence of this happening. That should be stuff you can do for it. If he can't offer you much advice including rehab methods, then move on for that part of your rehab and find someone who can.