sasper's Strength Training Log

[sasper]

Hey everyone. I started the Beginner's Strength Training Program II a few weeks ago, but tweaked my lower back during a set of squats and have taken a couple of weeks off of the program. I took 1 week off entirely from strength training, and the last week I lifted and stretched a lot to gain back mobility and strength in my back.

I am back to about 95% in my lower back and am going to start back on the program, at about 20% of my previous weights.

First workout is today in about 4 hours. I'll post the results later this evening.

Info:
Age: 23
Height: 6'4"
Weight: 235lbs
Goals:
- Weight down to 215
- Overhead press: 0.7 x bodyweight = 150 lbs
- Bench press: 1.0 x bodyweight + more because I want to = 225 lbs
- Squat: 1.5 x bodyweight = 322 lbs
- Deadlift: 2.0 x bodyweight = 430 lbs
- 10 pullups in a row

Plan:
Beginner's Strength Program II

Timeline:
I'm confident that I can complete most of these goals by January 1st, and the rest by the middle of February. What do you think?

[Mehdi]

Welcome sasper.

Tell me more about your back:
*) what happened, what do you mean with tweaking? How does it feel, etc
*) you write you've done stretches as a rehab: what kind of stretches did you do? which muscles?

Good luck with the program.

[sasper]

I was on my last set, 3rd rep into it with decently heavy weight (around 250lbs). At the bottom of the squat, I let my form slip and brought my lower back in towards the front of me. It hurt pretty bad immediately, and I had to cancel the rest of my workout.

I had trouble walking and moving around for the next 24 hours. I started taking some ibuprofen to help with the pain and met with a personal trainer at my gym. He gave me some stretches to hit my lower back as well as the rest of my core (abs, sides, glutes, quads, hamstrings and the rest of my legs).

This past week I started squatting and deadlifting again, and only had minor discomfort during my lifts. On Friday, I did not have any discomfort and felt great, just weak. That's why I'm dropping my weights significantly. Do you think it's too soon to get back into a regular program that is working my core with so much weight?

[Mehdi]

Ok. I suspected you had stretch your back, you confirm. Sasper: never stretch your lower back You need a strong lower back that stays rigid when lifting heavy loads. You don't want a mobile lower back. Upperback is designed for mobility. Lower back is designed for stability. Hips are designed for mobility. Stretch your upperback & hips as much as you want, but not your lower back: it must stay strong.

The only "stretch" you can do is spinal decompressions hangs.

Stretch also your hips & perform glute activation

Do these after your workout btw, not before. If you had trouble walking, might be better to lower the weight somewhat for now & focus on your technique while giving your lower back a break.

Let me now how it goes. Good luck.

[sasper]

Thanks for the tips. I'll stop the lower back stretches immediately and start doing the decompressions hangs and glute activation again.

[Mehdi]

Good luck with them, let me know how they turn out.

[sasper]

10/1/2007
------------
Squat: 5x5 @ 190lbs
- I'm keeping this light because of my back injury, but it was very easy for me.
Bench: 5x5 @ 165lbs
Deadlift: 1x5 @ 235
Pullups: 3x5 @ 0lbs
- First set was very good, second set I got 4 and then 1, last set I had to do 3 then 2 after a few second break.

Abs, spinal decompression hangs (1:30) and glute activation exercises as supplementals.

I got some feedback from a trainer at the gym on my squatting form. He said that it looked good except that I need to keep more weight on the heel of my foot. Not doing this was causing me to lean forward a little bit too much. He recommended that I do an overhead squat with just the bar while keeping my toes are pointed to the top of my shoes. I did a few set of these and realized that I'm not as flexible as I was hoping! I'll definitely be working on that over the next couple of weeks.

[sasper]

Updated my original post with more info

[Mehdi]

Mark the pull-ups like this: 5/4/1/3/2 , easier to compare the next time sasper.

Overhead squats are indeed great to learn correct squat form. Trainer is right: you must push from the hees. One trick is to curl your toes up, that always help.

First post is better now, you added goals for the rest of the lifts

[sasper]

Good day today. I felt no pain or weakness in my lower back what-so-ever.

Front Squat: 5x5 @ 155
Overhead Press; 5x5 @ 125
Barbell Rows: 5x5 @ 115
Dips: 3x5 @ 30

Abs, spinal decompression hangs (1:30) and glute activation exercises as supplementals.

I'm probably going to bump my weight up to maybe 205 for Squats on Friday, as long as my lower back continues to feel good.

[Mehdi]

If you can: do it. But small, systematic weight increases are better than big jump with stalling. Don't be greedy

[sasper]

Another great workout today. Once again, no discomfort in the lower back at all!
10/5/2007
------
Squat - 5x5 @ 205 - very easy
Bench - 5x5 @ 175 - challenging today but not too difficult
Deadlift - 2x5 @ 245 - felt great
Chin-ups - 5/5/3/1/1 - did some negatives after my sets and am feeling it in my arms and back a lot right now

Abs, spinal decompression hangs and glute activation exercises as supplementals.

I ended up bumping my weights up an extra 5 lbs in some lifts for the sole reason that my gym doesn't have 2.5lb weights. None of it was too hard though, so no complaints

[Mehdi]

Good that your lower back doesn't hurt anymore Sasper. Thanks for the digg btw, noticed you did.

[sasper]

Dang. The forum just ate my entire post. Here it goes again...

10/8
Squat - 5x5 @ 215
Overhead press - 5x5 @ 125 -- this was difficult, but got them all
Barbell Rows - 5x5 @ 115
Dips - 5x5 @ 30

10/10
Front Squat - 5x5 @ 165
Bench - 5x5 @ 185
Deadlift - 2x5 @ 255
Chinups - 5x5
Incline Dumbbell Press - 5x5 @ 140

Added the incline db press since my chest felt great today. I also added some more chin ups in this set by swapping my grip around every set. Feeling good today...

[Mehdi]

Good workout sasper. Can you do weighted chin-ups? How is your lower back btw? Got a post coming up today on lower back health.