The Official: Post a workout thread

Thanks for the kind words Glight.

Totally agree with you on the data logging, I just slack on it from time to time. d'oh!

Back Squat

4x135, 4x185, 4x225, 4x275

4x305 new PR

Bench Press

10x95
6x135
4x185
4x190

Dips + Pullups- 10,10,8,8,6,6,4,4,2,2

So happy with lifting 305 today. Just under double my body weight.

Deadlift
135x5
225x5
295x5
335x5
365x3
425x1

Nice. I'm not even close to that on Deadlift. On Back Squat, do any of you guys use a pad between the bar and your neck? Seems like a lot of weight directly on my spine.

Originally Posted by Hockeyman17

Nice. I'm not even close to that on Deadlift. On Back Squat, do any of you guys use a pad between the bar and your neck? Seems like a lot of weight directly on my spine.

I don't use a pad.

Originally Posted by Hockeyman17

Nice. I'm not even close to that on Deadlift. On Back Squat, do any of you guys use a pad between the bar and your neck? Seems like a lot of weight directly on my spine.

Do you do low bar or high bar. I do low bar and its mainly on my traps/shoulders.

Originally Posted by Hockeyman17

Nice. I'm not even close to that on Deadlift. On Back Squat, do any of you guys use a pad between the bar and your neck? Seems like a lot of weight directly on my spine.

No we're all men here.

Originally Posted by dwass325

No we're all men here.

+1

If I'm sore on my spine where the ball sits, I'll let it rest a little further back, sitting mostly on my traps/shoulders. I haven't used a pad/towel on the rack since 9th grade.

Originally Posted by DME46

+1

If I'm sore on my spine where the ball sits, I'll let it rest a little further back, sitting mostly on my traps/shoulders. I haven't used a pad/towel on the rack since 9th grade.

Ya, I'll try to just adjust the position of the bar next time off my spine to the traps. Thnx

Originally Posted by Hockeyman17

Ya, I'll try to just adjust the position of the bar next time off my spine to the traps. Thnx

Originally Posted by BMW_Matt

Deadlift
135x5
225x5
295x5
335x5
365x3
425x1

Nice! Back must be feeling better. What is your all time pr? Pr since injury?

Originally Posted by Glight

Nice! Back must be feeling better. What is your all time pr? Pr since injury?

That's the most I've ever done. I was gonna stop at 365 for 3, but I just wanted to try to get 4 plates so I could say I could. But there were no more regular plates (1st day back of new semester, so everyone was there) so I used the rubber bumper plates. It was in KG, which I didn't know at the time and threw on 2. Calculated it afterwards. No chalk, straps, or belt so that was raw.

I got a massage last week and my back is feeling awesome. Knees are meh, but I think I maybe pulled a lower left Ab muscle a week or so ago. There's some pain when I flex, or when I do some Ab exercises. Didn't hurt when doing deadlift tho.



Hockeyman, the comment about back squatting and it being on your spine is one of the major reasons I don't back squat. Putting that much weight directly on your spine is just asking for trouble. I have a few friends that have herniated discs and their lives are hell. I'm not trying to go through that just so I can say I squatted xxx. Unless you're an athlete, leg press will get you around the same size as Back Sq, with less pressure on the joints.

Originally Posted by BMW_Matt

Hockeyman, the comment about back squatting and it being on your spine is one of the major reasons I don't back squat. Putting that much weight directly on your spine is just asking for trouble. I have a few friends that have herniated discs and their lives are hell. I'm not trying to go through that just so I can say I squatted xxx. Unless you're an athlete, leg press will get you around the same size as Back Sq, with less pressure on the joints.

I think I'm going to keep the back squats under 300 from now on. I don't want spine problems in the future. One of the vertebrae in my neck is bruised today. I will stick to Dead lift and front squat when going heavy. Thanks for the advice.

Originally Posted by Hockeyman17

I think I'm going to keep the back squats under 300 from now on. I don't want spine problems in the future. One of the vertebrae in my neck is bruised today. I will stick to Dead lift and front squat when going heavy. Thanks for the advice.

Nothing wrong with the DL / FS combo but back squatting can be done safely with proper form and positioning. Nothing should be even close to touching your spine. If it is, your back is too loose and your grip is likely too wide.

Make your grip more narrow and it will tighten your upper back so the bar is resting on muscle instead of bone.

I get a rough spot after squatting, but it's not bad. If you have straight up spine pain, you are likely keeping the bar too high. It should sit low on your traps. This also helps center the weight on your body and thus your form will be better.

Rough one today.

400m ruck with 100lbs
800m jog with 20lb vest
1600m run
800m jog with 20lb vest
400m ruck with 100lbs

24:17. Brutal.

That is Sick. My Hip Flexors are burning just thinking about a 100lb Ruck

Originally Posted by Glight

Rough one today.

400m ruck with 100lbs
800m jog with 20lb vest
1600m run
800m jog with 20lb vest
400m ruck with 100lbs

24:17. Brutal.

You run around the neighborhood or something? And how do you carry 100lbs. Backpack?

Originally Posted by DylloS

You run around the neighborhood or something? And how do you carry 100lbs. Backpack?

It an army duffel from an army navy surplus filled with rubber mulch. Yeah, have some loops mapped from the house.

Back Squat - focused on a closer grip and shrugging shoulders to keep bar off spine. Worked better but still slightly sore on one of my vertebrae, not as sore as last time with 4x305.

12x45, 8x95, 8x135, 6x185, 6x225, 6x275

OH Press

12x45, 8x95, 8x115, 6x125

Superset Calf raises & Pull ups

12x135, 12x145, 12x155
8-8-8

Dips - 15 -15 -15