Stepped under the bar for the next set and…oww. I’ve gotten this thing a few times in the past few years where if I am throwing a ball high or in a long arching motion the next day I have a pain in my mid back. I was thinking about this earlier this week so maybe I had a little aggravation but it didn’t surface consciously but when I stepped under the bar for the sixth set today it hurt a lot. It feels very localized, it’s some sort of mid back pain but it feels as it its on a particular notch. So I had to call it quits for the day which really sucked. All I did in addition was:
OFF (gym closed on Christmas). Back still bothering me.
December 26, 2004
Repetition Upper
DB Flat bench:
50*31, 11, 9
Lat pulldowns:
25, 2*15, 12
2-3 board height pin presses (w/ only short pause):
15510, 17524, 1752, 155*4
Short rests in between sets.
DB shoulder presses to just above neck:
40*12, 10
Had to take it easy today because of the back. Felt shitty and it was an unsatisfying workout but the goal was met in that I had a workout that did something and didn’t put my back in any worse a position than it was going in.
OFF, forgot to bring shoes to change into from work. Plan to do Cardoza extra workout after the workout tomorrow.
December 28, 2004
ME Lower
Lower body Cardoza supersets as WU:
Leg press + ham curl, 2 sets each in 20-25 rep range
Rack pulls from right @ knee level (well, maybe a 1/2" at most above):
1353
1851
2251
2751
3151
3651
4051
4551
5001
550MISS
The 500 was easy, not that fast but smooth at least. The 550 only made it about an inch off but I may have been holding back a little subconsciously b/c of concerns about the back. Grip seems to be strong as I seemed to be able to hold it. Top end strength is very weak compared to most people, this has been confirmed again.
More rack pulls @ same height:
3158
3652*5
Will go one pin lower next week.
Hypers (b/c I had to use a straight bar it was prob. only the top 2/3 of the movement):
1154
1853*4
Lower back in a world of pain but in a good way. :
Semi wide Pullthrus:
6 (raise weight a lot to full stack), 2*6
The floor in this gym is slippery as fucking hell.
Having gotten this far in the workout without any back flareups I decided to play it safe and not do abs. 7/10
Incline bizzench:
bar30
956
1153
1353
1553
1853
2053
18523
185*2 (short rests between all the 185 sets)
*The guy did help me out on this with that crazy one finger on each hand spot; I’m 95% sure I would have had it if he hadn’t helped, in fact he didn’t help b/c I had slowed down or anything just put his fingers on for the last two reps for some reason.
DB flat:
708
756
704
705
Weird stuff. I think that the setup was a little different on each b/c the bench was kind of weird.
Cable horiz. Rizzows:
5 sizzets
Close grip (pinky about halfway betw. ring and no knurling area) bench w/ no arch or leg drive:
1556
1454,3
115*6
Ha, that went downhill quickly.
Face pulls on cable row:
3 sets. Traps and rear delts sore from the rizzack pulling.
Lots and lots of accessory work for biceps, forearms, triceps, and vertical pulling as well as some extra RC and face pull work on the left side. 8.5/10
I think its possible that the bar jumping up and falling back down on my back is what caused the back tweak last week so I decided to do this this week as a safety precaution and when I go back to DE I’ll be careful to keep the bar very tight to my back.
Ahhhhhhhhhh, that’s the spot. VERY weak at this position, need to hammer the shit out of it.
Split squats:
1352/each
1852/each
2252/each
2751 on left side and 2nd one I needed help off the bottom and then almost killed myself going sideways when I came up. Decided to stop there. Brad=scary.
