BENCHING WITH NERVE PAIN AND DEADLIFT PR

BENCHING WITH NERVE PAIN AND DEADLIFT PR

Mar 30, 2013

3/27/13 Was Bench day and the nerve pain was even worse. I fixed what needed to be fixed to correct it but the last time it took 2 weeks and it will probably take the same amount of time again. I hold the bar very low on my back during squat and I am very thick and tight in my upper body. This makes just getting my hands back there a mission. You can imagine with 500+ on you back. So I looked back 7 months in my training log and figured out that its just to much squatting. By the way if you don’t have a training log then start one!

BENCH

  1. 365×1
  2. 390×1
  3. 410 miss * Got a bad cramp in my right hamstring and it made my right glute flatten out. This made the bar drift/dip really bad to the right and at this point I couldn’t recover from it. The good news is that it wasn’t a strength issue. I didn’t feel like I couldn’t get the weight. It just got away from me.

Close grip (index finger on smooth)

  1. 225×10
  2. 245×10
  3. 255×10

Push downs

  1. 90 3×15 *At this point the nerve pain was so bad I couldn’t lift my water bottle.

* Kept this day really easy. I need the next 3 weeks to go great if I want to come close to that 440. The main goal is 1600 and I will not let my ego get in the way of that.

 

3/29/13 DL day. Woke up and my SI joints were very sore. Nothing unusual  for my messed up back.

DL

  1. 455X1
  2. 495X1
  3. 545X1@9.5 big gym PR 10 lbs and .5 RPE lower. NICE!

 

4 inch Deficit pulls (loose belt)

  1. 245×5
  2. 275×5
  3. 295×5   I don’t go heavy on these. I use them to help produce and enormous amount of force out of the bottom. Plus my old fragile back cant take it.

Stiff leg

  1. 245 3×10

Abs Hanging leg raises ( feet to hands) super set planks

  1. raises 3×10 + 5lbs ankle weights
  2. planks 3x 30 sec

  60 Yard Sprints

  1. 10 sprints *getting much faster. I don’t feel like a booger sliding down glass anymore. Now I upgraded to a baby T-rex with a stubbed toe.

* Overall I had a good week. Hit a 10lbs PR on Squat, 10lbs PR on DL and I am down in body weight.

Thanks for reading and feel free to ask any questions.

“THE ONLY THING STOPPING YOU IS YOU!!!”

If your interested in written programs or Personal training you can contact me here or my website.

Website: http://www.issacertifiedtrainer.com/brickhousepowerlifting

facebook: http://www.facebook.com/jack.dibenedetto

facebook group: http://www.facebook.com/jack.dibenedetto#!/groups/BRICKHOUSEPOWER/

youtube: http://www.youtube.com/user/mastermehoff6

 

 

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