[Lard-ass]

11 September squat day

This week and the next, my plan is to switch up my basic exercises. Tried to do front squat but that wasnt any good.

Front squat
Warmup 20, 20, 50.

50 x 7
70 x 3
70 x 6
50 x 10
50 x 6

Note: having big problems with this exercise. Pain in my mid/upper back due to the pressure of having the barbell on my shoulders. Pain in the exact same spot where my old snowboard-injury is, and the same place where I´ve my back cramped up a month ago. My legs are just fine, my upper back is gasing out despite ridiciously small weights.
Gonna drop this exercsise, I simply cant perform it because of the pain in my back.
Tried some legpresses instead. Felt silly doing them.

Legpress x 3 set
Calf raises 4 set
Full contact twist
30 x 13
35 x 10
35 x 10


NOTE: must find a good exercise in addition to the usual squat. maybe lunges or legpresses will do the trick? Must get some power in my weak legs.

[Lard-ass]

12 september

1 hour of Heavy bag work and some abdominal work, crunches and stuff.
Practising knee and push kicks.

14 sept pull day

Still pain in my lower back since those deadlift with bad form.

Bent over barbell row

50x 9
65 x 10
65 x 9
65 x 7

NOTE: having big trouble breathing between reps, and when I do I round my back, causing pain.

chins

10 x 7
5 x 6

narrow V grip pullups

5 x 8
5 x 6

No RDL cause of backpain
Legcurls instead

53 x 9
53 x 9

EZ curl

45 x 8
45 x 8

+ forerm curls, grippers and wriststrengtning with "jujiutsu wristflip".

15 sept running

running 8,5 km.

[Lard-ass]

16 sept Push day

Dumbell press (decline)

40 x 10
40 x 8

Still working myself up, Next week I´ll go for 45kg. Then Im starting to get somewhere...

Incline flies

20 x 8
17,5 x 8

Standing oh press barbell

55 x 5
50 x 6

Dumbell sideraises

10 x 10
10 x 9

EZ-skullcrushers

50 x 8
60 x 8

18 september squatday

No squat today. Maybe I´ll stop calling this day squatday?
Doing legpresses instead, think they´re not so bad.

4 set, heaviest 190 x 9

Full contact twists x 3 set

Calfraises



19 september heavybag work

1 hour of combination training. Have gotten more flexible lately due to all stretching so I´ve noticed being able to snap roundhouse kicks faster with more of a wiplashing motion with my hips. Still not able kick to the head with power and correct technique. Not being flexible enough. still hella sore in my obliques 2 days later.

21 september Backday

Still pain in lower back, trying out sumodeadlift, just going easy and learning the technique:

Sumo

90 x 10
90 x 10
90 x 10
90 x 11

Felt really really good. Think sumo suits my body way better then usual deadlift. Tried to lift with back totally perpendicular to the floor but then my legs couldn´t move the weight, so I had to lean forward a bit with back in a 45 angle. But still my ass are way lower compared to my usual dl style. 90 kg felt really easy and my hamstrings and ass was taking the load, not the lower back as my usual style... Cant wait til the my lower back is well again so I can start pulling heavy sumos.

Barbell row (stood on a bench to keep the barbell from touching the floor. heavier this way...

65 x 7
65 x 10
65 x 12

Still problems with breathing and keeping my back straight. Better form the last set wich made me go more reps...

Chins

10 x 6

Pullups narrow grip palms towards face (biceps workout)

x 9
x 9

Chins

x 7

+ and some forearmwork, curls, grippers, "jujiutsuwristflips"

[Lard-ass]

I HEREBY SWEAR THAT I WILL NOT DO ANY MORE LIFTS WITH BAD TECHNIQUE. IM SICK AND TIRED OF GETTING INJURED ALL THE TIME!


Im also not going to start benching again, atleast not heavy because of risk of rotatorcuff injury and wristproblems. Think the dumbell press is a better chest exercise, and since I do overheadpress and dips, I dont need bench anymore. But still, it would be fun to lift, since Im pretty shore I could beat my old records... But Ive come to realize that getting older means getting more easily injured and with longer time to recovery. So now on, Im gonna train to last in the long run...

[Lard-ass]

22 september

Running 8,5 km.

Felt pretty easy, but right hip and right knee sore at the end. Damn it.
My back still hurts, wearing my powerlifting belt when I sit in front of the computer at work all day long helps a little.

[Lard-ass]

23 september pressday

Dumbell presses (decline bench).

Warmup 20. 30, 30
45 x 8 (new pb)
45 x 6

(So happy my wrist dont cause me pain anymore)

Flies, incline
20 x 8
20 x 8

Skullcrushers EZ-barbell

60 x 9 (new pb)
60 x 6

Overheadpress, standing w barbell

55 x 6
50 x 6

Dips

x 14
x 10

Just going easy, the inside of the pec still hurts a little... Just to get the dips started again





25 sept. Squatday

WU 20. 50. 50

95 x 10 (new pb, but my ass comes up to quickly, good morning style)
90 x 5 (really strict, no good morning technique)

Bottom position squat (starting from bottom, in powerrack)

60 x 3
80 x 3
85 x 3 (felt goddamn pretty heavy!!!, strange exercise, but good, I´ll keep doing them i think!)

Quadextension
60 x 8
75 x 8

FCT x 2set

Calfraises

50 x 9
50 x 9
50 x 9

Calfraises cable

90 x 14
100 x 10


NOTE: When squatting, I tend to come up with my ass to quickly, but now I´ve figured out that the bar is to far up on my neck wich causes me to slip forward when going heavy. So I´ll try with the bar lower on the back that way I can stick my ass way back, lean my chest forward and getting my shins perpicendular to the floor powerlifting-style... Hopefully this doesnt fuck up my wrists again like last time.

[Lard-ass]

26 september

Muay thai. fun to get going again. The pain in my lower back dont seem to go away. So I have to go see a naprapat again, hopefully is just some muscles that have cramped up.

Edit because of misspelling.

[Lard-ass]

28 september pullday

NOTE: lower back still fucked up. No movements that include lowerback whatsover, no deads, barbell rows, rdl.

Chins
bw x 10
10 x 7
5 x 8

pullups V-grip

5 x 7
bw x 8
bw x 8

Machinerowing x 3 set
dumbell bent over "flies"

Forarm work
pinching plates (between thumb & indexfinger)
10kg x 3 set
Gripper work 150
wristcurl

EZ-curls
40 x 9
40 x 7

Konc. curl
12,5 x 6 (lactic acid like hell)

NOTE: liked pinching plates a lot. Hopefully my back heals up until squatday.

[Lard-ass]

29 september

Running 8,5 km. my hips dont hurt as much as the last time. But still I cant go any longer than 8.5 km.

[Lard-ass]

30 september pressday

Standing ohp barbell
wu 20, 20, 40
55 x 8
55 x 6

Dumbell press (decline bench)
40 x 8
40 x 8 (feeling a little sore since doing ohp first)

incline flies
20 x 9
20 x 9

Dips
20 x 8 (easy, strict, good form)
35 x 6 fucking heavy, lost strength since injury!

Tricep ropepull
70 x 9
70 x 5

and some shoulder assistance in machine
30 x 14

3 october - running and legtraining

Went running 5 km in the morning because of back pains so no muay thai. gotta keep the cardio going

Just some very easy legtraining without any exercises wich involve lower back, so no squats or anything, just some legextensions and calfraises.

Did a real good lower arm workout with pinching plates 10 and 15 kg, and some wristcurls, grippers (can do 29 reps on the number 2? 150kg?/lb?) and some jujiutsu-wristflips wich are doing wonders for my bad wrist


5 october backday

Lower back still fucked up. No deadlift or anything that puts stress on the lower back
Focusing on upperback work

weighted chins

15 x 5 (entered the sherdog annual pullup contest
10 x 7
5 x 7
bw x 10

Pullup with V-grip
10 x 5
Bw x 7

Legcurl (hamstring)
53 x 13
60 x 10
60 x 8

And some other stuff like rowing in machine, shrugs, ez-curls and stuff


NOTE: lower back still fucked up, pain in left side of lower back. Was healing up but the last muay thai class fucked up the back again. not gonna go there until Im well. Because of lower back, no squatting and no deadlifting, I get so frustrated!!!!!!!!!