[fennway4414]

More ART soon?

What exactly do they do for you when you are there?

[niagareven]

page change

[niagareven]

Tuesday 9/2 -- Backs still bothering me...

PVC, traction, stretching...

Few rounds of jump rope

Monster mini pull aparts - 100 total reps

Rolling thunder
90 x 1 per hand
90 x 1 per hand
100 x 1 per hand
110 x 1 per hand
120 x 1 left hand (easy), hovered with the right
120 x 1 left hand (easy) didn't budge with right.
-crappy

Skipped out on sled because I was extremely lazy.

I really hope my back is fine on thursday to squat...

[niagareven]

Stupid sherdog is being wacky

[niagareven]

Originally Posted by fennway4414

More ART soon?

What exactly do they do for you when you are there?

Possibly, if my back doesn't feel better soon. The dr just does some elctro shock therapy to loosen up my back, then adjusts me, stretches me out, and then performs the ART which is basically just a really deep massage for a lack of better term. He does it while I move my leg up and down (that's the active part.)

[niagareven]

Thursday 9/4 - Shieko 37 - week 2 - day 1

My back felt better yesterday, and felt almost 100% today. I need to do something while I'm sleeping to prevent me from rolling over onto my stomach, because when I do that, is when my back kills me for a couple of days. The last couple of nights I didn't roll over and now my back feels much better. I still feel really tight even after stretching and whatnot though.

warm up

Squats
135 x 5
185 x 5
205 x 5
245 x 4 x 2 sets
285 x 3 x 2 sets
325 x 2 x 5 sets
-Having trouble going as low as I'd like because of my back. Still hitting parallel though.

Bench
135 x 5
155 x 5
180 x 3 x 2 sets
205 x 2 x 6 sets
-leg drive wasn't too great today. Toward the last couple of 205 sets I got into a really good groove though. I started bringing the bar down a little bit lower, more to my upper abs, and then pushed up and back and it flew up.

Seated dumbbell cleans
35s x 10 x 3 sets

Suspended push ups
3 sets of 10

Squats
225 x 3
265 x 3
305 x 3 x 4 sets
-added belt for last two sets because I was becoming fatigued which made them ridiculously easy. I was trying to bury these sets thinking I was more warmed up now and would have an easier time, and wound up pulling my groin a little bit on one of the 305 sets. I'm glad I finished though. It feels a bit tender now, but hopefully it'll feel fine by saturday.

Good mornings
155 x 5 x 3 sets

And I'm freaking spent. Took 2 hours and 15 minutes.

[liquid!]

The rep and set scheme allows you to practice your bench set up ad nauseum. I enjoy benching now.

[niagareven]

Friday 9/5
Swimming for around 30 minutes.



Saturday 9/6 - Shieko 37 week 2 day 2

Woke up and my back was freaking bothering me again......

Warm up

5" Deficit deadlifts
250 x 5
300 x 4 x 2 sets
350 x 4 x 2 sets

My back was killing me after doing this. The 350 sets were some of the most uncomfortable pulling I have ever done.... Did some more traction and stretching.

Bench
135 x 5
155 x 5 x 2 sets
185 x 4 x 5 sets

More traction and stretching... not helping. It is hurting to just pick up a 45lbs plate and bend over.

Then figured out a way to do BW reverse hypers by hanging off of my tire while it was standing up straight. Did like 3 sets of that, then attached a band to my ankles and hung from the tire like I was going to do the reverse hypers, and had my friend pull on the band to stretch my lower back out. All of this helped, but not that much.

Set up to pull the first set of deadlifts again, and didn't even attempt it because my back was bothering me too much.

Then hung from the pull up bar with 90lbs hanging from my waist for a few sets. Then called it.

Pretty annoyed right now. If my back is still bothering me on monday and prevents me from squatting, or starts bothering me again while I'm squatting or the next morning, then I'm gonna have to scrap this routine for a while and not deadlift or squat for a couple of weeks to rest it. Hopefully I won't have to do that though.

[niagareven]

Monday 9/8

Back was killing me today when I woke up. Hurts to just walk.... no squats or deads for at least a week. I was really liking the Shieko routine too...


warm up

Bench
95 x 10
145 x 5 x 2 sets
185 x 5 x 2 sets
205 x 3 x 2 sets
225 x 3 x 2 sets
-my technique on bench is horrible. I have a really hard time staying tight once the weight gets "heavy." I almost lost the 3rd rep on the second 225 set because I flattened my back out completely and pushed it forward.

1 arm kettlebell floor press
80 x 8 right, 6 left
80 x 8 right, 6 left

Incline bench
155 x 10
155 x 10

Monster mini band pull aparts
2 sets of 25

Light band face pulls
2 sets of 25

Light band press downs
2 sets of 25

[niagareven]

Wednesday 9/10

no warm up for whatever reason

YTW
15lbs x 10 each

Chin ups
wide x 8
medium x 7
close x 6

Dumbbell rows / shrugs with no straps
85 x 10 per arm
115 x 10 / 225 x 20
115 x 10 / 225 x 20
115 x 10 / 225 x 20
-kept both light because both lifts (especially shrugs) were very uncomfortable on my idiotic back

Seated dumbbell cleans / monster mini band lat pull downs
35s x 10 / 40 seconds
35s x 10 / 30 seconds

Suspended pushups with long pause / monster mini band face pulls
10 / 30 seconds
10 / 30 seconds

A set of some dumbbell curl drop set nonsense I read on t-nation