Yea man whats wrong with yours? Imo you can prevent most back problems if you keep your hip flexibility sharp. I just have a lower disc which tends to pinch one or two nerves.
Do you still squat or dead and how do you get aroudn it?
yea ankle is so swollen cant get shoe on lol. Luckily rolled ankles dont affect 100m much so I still think I can get back on track by monday. Will push opening comp back to Nov24th or maybe Dec 2nd.
Weights:
Full Squat
15 x 60kg
12 x 80kg
10 x 100kg
8 x 110kg
6 x 120kg
Chins
2 x 10 @ bw+10kg
prone rows:
10 x 52.5kg
10 x 55kg
Hip mobility
health energy rating 7.5
Oh man I litterally felt like puking after the 12 rep set. My endurance must be really bad. Maybe I’m 100% fast twitch 
:D? I really like this pyramid setup as it warms me up really well to go heavy and give me a chance to perfect my form before entering the heavy reps instead of my old 60kg x 3, 100kg x 5 then 3 x 8 @ 115kg.
Things are looking good to pick up were I left off on monday.
I take it that ankle is a lot better?
Why so high on the reps?
fvk pulled my hamstring.:rolleyes: jeez
Full Squat
15 x 60kg
12 x 80kg
10 x 100kg
8 x 110kg
6 x 120kg
This volume of squats, is really going to knock you around, especially the first 3 sets. Whats your reasoning for this ?
Nooooooooo!!!
how?
eh. no tear in it. phyiso thinks its 100% because of the ankle which is quite annoying. my training is getting pushed so far back idk what to do anymore…
weights:
Bench
3x5 @ 70kg
incline
3 x 8 @ 55kg,52.5kg,50kg
chest dips
2 x 8 @ bw
shoulder raises
2 x 8 @ 11kg
Sharmer: What would you recommend? I just do this setup because I find it helps me warm up better and helps my back cope. I cant just go 4 x 8 @ 120kg or my back wont handle it. These are 100% full squats and I only weigh 72-73kg. What do you think???
raps im starting to feel your pain in this short to long program, holy shit.
You have to adjust accordingly, keep that in mind always.
I have limited compressing the spine lately and have found other ways to train without having pain. This week has been good so far. I haven’t back squatted or deadlifted (heavy) for a few weeks. I’ve layed off the two for a few weeks and back is starting to come around again. My upper body strength has shot up though which is a plus.
As for the lower lifts I have used, snatch from floor (power), RDL’s, split squats, even regular deads-- but I have to keep careful. I was doing full front squats but even those were irritating my back so haven’t done those for about a week. Thinking about trying lumberjack squats this week.
Don’t do that :mad:
why the fixation with 8 reps?
how far away from racing are you? FYI a few of the top guys here haven’t raced yet or have done 1 or 2 days as part of their training.
Dont do that?? What are you reffering too?
I dont know I’m seriously thinking of not even having a comp segment and just running once (below 11.20) so I can qualify for nationals. I read that registration closes Dec 31st???
So just doing SPP to 60 by december, running a sub 11.20. Gpp2 in Jan Spp2 then real comp1 in Feb-March.
He’s referring to you freaking readers out that you may have torn a haamy when it was only a false alarm.
Your idea of a single race is ok, but make sure you choose a race with another opportunity the following week in case you get a whopping headwind and rain (though i’m pretty sure you’d still run under the qualifier :eek: )- it’d be a pity to end your ‘real’ season early cause of the weather.
yeah thats the first thing that always comes to my mind, jus thave to figure out how to synch in the weight intensity/volume and i’m gold.
correct. :rolleyes:
1 race…man that is a BIG call as said you get crappy weather as is often the case pre Christmas or something doesn’t go quite right and you are stuffed. 
Also you would be going into that race with HUGE pressure on you to perform which isn’t ideal. I would prefer to see you giving yourself at least 2 preferably more chances.
Lol sorry, It did actually “pop” though, but theres no tears in it. What I mean is I’ll try like december 15th or something and If I get it I wont try again. But I see what you mean.
Lol thanks for point that out. I got an 11.32 @ nationals into -3 while being quite sick so I’m not super worried but yes it would suck if I messed up so your idea of leaving extra time is what I’ll do.
Doing full squats will work your lower back more. Maybe don’t go so deep. Also with full squatting do you have some one watching your form ? Its common to arch the lower back in the bottom position. Most Olympic lifters in the warm up ( bar) , pause in the bottom position and actively keep the chest up ( pulling shoulders back) and consciously try avoid arching. You may correct these problems by working on your technique.
I would do the first 3 sets 60x8,80x8,100x8. Also try doing stability squats in your warm up, so you lower erector’s are firing at the right time.
You mean rounding not arching right?
No, I mean arching. When the pelvis is in a posterior position ( back arch) it increases risk of lower back injury, the erector groups switches off. A anterior position of the pelvis activates the trunk, which minimizes risk of injury.
Article
An electromyographic analysis of two techniques for squat lifting and lowering
RS Delitto and SJ Rose
Department of Physical Therapy, School of Health and Rehabilitation Sciences, University of Pittsburgh Medical Center, PA 15261.
The purpose of this study was to examine the effects of two different alignments of the pelvis and three different loads on electromyographic (EMG) activity of the erector spinae and oblique abdominal muscles during squat lifting and lowering. Each of 15 healthy subjects lifted and lowered loads with the pelvis aligned both in an anterior tilt and in a posterior tilt. Based on total duration, both the lift and the lower were divided into two equal phases. The EMG activity of each muscle was quantified for each half of both the lift and the lower and was normalized to the total EMG produced by the muscle during a maximal voluntary isometric contraction. The results indicate (1) that the EMG activity of the erector spinae muscles was greater when subjects maintained an anterior tilt than when they maintained a posterior tilt; (2) that the EMG activity of the oblique abdominal muscles was greater in the first half of the lift than in the second half for both lifting styles, although the opposite was true for both lowering styles; and (3) that the EMG activity increased with increasing loads. The results suggest that the greater trunk muscle activity occurring with the anterior tilt position may ensure optimal muscular support for the spine while handling loads, thereby reducing the risk for low back injury.
posterior tilt = rounded back = tail tucked
anterior tilt = arched back = butt out
It used to confuse me all the time.