gfd's training notes (battling the bad back)

[getfitdoc]

I like chains, I saw a small jump in strength in my bench with chains, but my squat still hasn't benefited from them,,, i think i'm too weak to get anything from chains.

LEGS
hack squat
worked up to
190#x8x2

Squats (no box) as deep as i could go
135#x20x2

GHR 3 sets 15 reps

---
doing full squats felt good. My back felt terrific. Hack squat will slowly go up. I seem to get strong on that quick, and for me it has a good carry over to my squat,, we'll see...

 

[tman55]

I like chains, I saw a small jump in strength in my bench with chains, but my squat still hasn't benefited from them,,, i think i'm too weak to get anything from chains.

LEGS
hack squat
worked up to
190#x8x2

Squats (no box) as deep as i could go
135#x20x2

GHR 3 sets 15 reps

---
doing full squats felt good. My back felt terrific. Hack squat will slowly go up. I seem to get strong on that quick, and for me it has a good carry over to my squat,, we'll see...

Nice progress Doc. 20 reppers are tough!

 

[AngryMuscles]

whoa...20 reps for 2 sets..damn

 

[getfitdoc]

20 reps with 135 isn't hard... it was pretty easy, i'll push it up as i go along, im kinda deloading a bit

bench
155#plus60#of chain
12 sets x 2 reps

DB's with power hooks
85# x 12x12x8

off to big bear

 

[getfitdoc]

sat. sun. snowboarding all day

 

[AngryMuscles]

wow.

 

[getfitdoc]

legs
front squats
worked up to:
135x8x2

squats
worked up to:
135x20x2

single leg squats w/ SS bar
bar (60#)x15
bar+50# (110#) x 15

GHR
2 sets x 15 reps

--------
my squat technique was the best i've squated since pre-back injury

I went very deep, everything just felt right.

I'll move the weight up a bit next session, see what happens, where my next weakness is at.

 

[AngryMuscles]

how i wish our gym would have a GHR machine and a reverse hyper. that will so help my lifts

 

[Aztech]

nice work, come back slow and easy from the back injury

 

[getfitdoc]

reverse band bench press
worked up to 385#x1

dried to work DB's, but my wrist was acting weird, so i skipped those

Blast strap pushups,
set 1, feet on floor x 15
set 2 feet on 18 inch box x 15
set 3 feet on 24 inch box x 15

Triceps with blast straps,
various positions 3 sets, to failure on each set.

 

[Aztech]

nice bench bro..very nice

 

[getfitdoc]

pull-ups

5x5 pull-ups +45# plate from belt

blast strap reverse push-ups

blast strap rear-delt flys

blast strap bicep curls

wheel abs
standing cable ab work

 

[SteelSouth]

Damn strong bench doc.

 

[AngryMuscles]

blast strap?

 

[getfitdoc]

deadlifts
worked up to 315x5
365x1

cambered bar GM/squats
worked up to:
147x8 plus 60# of chains x 3

GHR:
1 set x 10 BW
2 sets x 8 +#2 band around neck

 

[AngryMuscles]

woot

 

[getfitdoc]

bench
225x8x5

blast strap chest press feet on 17 inch bench.
20 reps, 13 reps

blast strap triceps
x15 x15

only workout this week so far, been up all night everynight working on project.

 

[getfitdoc]

back to SQUATS

SQUATS, no box, below parallel.
worked up to 225#x5x3

felt good, easy, back was working perfect.

GM squats:
worked up to:
147 (bar is 57) + 60#'s of chain x 10

trap bar DL
234# x 10
ran out of time or would have done more.

back is good.

next leg workout i am going to do DL first, then front squats then GHR

 

[getfitdoc]

wed.21st

back--
45 degree low back ext. with # 3 band. 3 sets 15 reps. (2 sets w/body weight first)

Pull-ups done with 25# DB on weight belt--all sets done to form failure
wide grip 2 sets
chin grip 2 sets
narrow grip 2 sets

blast strap rows feet on bench- 3 sets failure

blast strap bicep curls- 3 sets failure

 

[tman55]

sounds like your back is doing great! Nice job