SATURDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
- Suspended good mornings with the buffalo bar
- Up to max triple
OK SO. If you read my previous log, my back was a little sharpy hurty earlier this week from the extra low back stuff I threw in at an inopportune time. I had a feeling heading into these suspended good mornings that I might have to… suspend my belief in what I SHOULD do and work on what I COULD do. At around 2 plates I noticed I was already rounding and the right side of my back (the problematic side) was hurting more than the left side. I switched to singles since obviously each rep after 1 was getting progressively worse. I cut it after I could feel my back rounding right out of the bottom. I think that was around 250 or so. I didn’t write it down because I was mad.
I then sent Dave a meandering text about how mad I was about my back…
So it’s kind of back to the drawing board for me. In an effort to make my back stronger, I might have gone a little overboard with the low back stuff and once it got a little spicy in the beginning of the week, I should have taken it down a notch going into the good mornings. Anyway I’m hoping it was just overuse and not that it actually somehow got weaker….
Me to me:
- Trap Bar Pulls Against Bands
- + around 40% of best DL and keep adding bands until it feels somewhat hard. At this point do 15 sets of 1 with around 60 seconds rest
15 sets is more than anyone should do of anything.
170+ 3 red bands a side
I was supposed to do some low back stuff for my secondary movement today but needless to say I cut those out.
- Wide Stance Belt Squat (use any of the machines. Squat to depth and find a weight you can do 10 sets of 10 with with 60 seconds rest. You may need to drop the weight, that’s ok, get the work in.
I went back and forth between two plates and a quarter and 3 plates because with a quarter I could feel it in my glutes and hams better but it didn’t feel heavy enough…..
- Back extension on GHR/Reverse Hyper Combo
- 3x12-15
- Ab and Adducation Machine
- + one set of 15-20 each way
- Hanging Leg Raises
- 3x10
- Swiss bar pulldown
- + sets of 8 reps until you get sick of doing them. My guess will be no less than 6 sets. The swiss handle is good for this as you have 3 grips and can just do 2 sets with each grip.
I think I did 8 sets wow so stronk.
SUNDAY
- Warm Up
- Hanging Leg Raise
- Reverse Hypers
- Pull Down Abs
- Face Pulls
- Low Rows
- GHR
- *2-4 sets (whatever you need)
I made the executive decision today to switch our planned ME upper to a floor press since everyone’s low backs were feeling kinda spicy so a floor press gave us a little break from arching. Then I made the executive executive decision to do it close grip since we haven;t done that in foreverrrr. I think I got up to 185. Meh.
- As a circuit with around 30 seconds between movements
- +++ 4 Rounds +++
- OHP for 8-10 reps
- Tricep Extensions for 15 reps
- Band Face Pulls for 20 reps
- Band Pull Apart for 20 reps
- Kettlebell Rows (both arms at the same time) for 15 reps
My favorite thing about doing these circuits is forgetting what set I am on….
I put OHP as the secondary movement for a lot of us but just threw it in with this circuit since uh pbviously it is in the circuit already.
- Chest Supported Rows super-set with Static Band Pull Apart.
- CSR - 4 sets 10-12 reps
- Band Pull Apart - 4 sets - hold for 30 seconds
- Pull Down Abs
- + 3 sets of 10-12 reps
FREE TIME
Some triceps and face pulls and lats and what not.
