DUUUHHHHH! Why didn’t I think of this sooner.

DUUUHHHHH! Why didn’t I think of this sooner.

Oct 17, 2013

So this week I was Deadlifting and my back decided to tweak out on me. I had 545 half way up and I felt that pain we have all felt before. I immediately dropped it and started to stretch. It wasn’t that bad, just didn’t want to lift on it after that. I was hoping for 570x 3 on squat a few days later but my back said ” Go F^&K YOURSELF!!” I just didn’t feel safe in the hole during the squat. I cut it at 495 that day.

As most of you know that have been following my training, I have always had trouble with my DL since I broke my back but I have found little things to help me train throughout the years. As of lately I have had lots of trouble off the floor and that has never been a problem for me. I always had trouble with the mid section like most people do. I looked back in my training books and had to go back 2 years before I saw a pattern. By the way, if your not keeping a log you better start! I noticed that I have dropped my overall volume more than half in an effort to stay injury free. In a way it has helped but I have lost lots of work capacity and in the long run I lost lots of muscle endurance and my body has been screaming for more volume. As a coach it is easy to fix or help out others because your looking from the outside in but for some reason its the simplest things that go right over our heads when it comes to our own training. I like the set up I have been doing but I will add in extra work with assistance movements. Sets of 5 to 10 depending on the exercise. Here is the Plan

Deadlift up to set, rep and RPE  of the day then REV bands x2 @ 9, x1@9. Assistance is 3 inch Deficit 3 sets of progressively heavier sets of 5 up to a  8.5-9 RPE with loose belt, Stiff leg 3×10 on same deficit. The first few weeks I will ease into it, only going up to 7 maybe 8 RPE.

Besides my squat and DL going like crap lately my bench has been kicking ass. Here’s some videos of 380×2, 400×2 http://www.youtube.com/watch?v=Omn2HafD4EU&feature=share&list=UUE7MaOqM-AZwtlMv6XlzJDg

If you are interested in Online programing and or Personal training just click the BRICKHOUSE  VIKING link on the right of your screen. Thanks

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