Well, a couple of weeks ago I tried to put my usual arch back into my bench. I full well knew it might have consequences. I made sure to do it only with my fsl down sets. Sure enough, the next day, the thoracic area of my back was all lit up. So I now know a big arch is out FOREVER! Also, my goal of pain free training for double digit weeks was taking a hit.
I started to feel a little defeated. My back was nowhere near as bad as it had gotten in the past. I figured I'd modify my goal a little. Instead of pain free training, I changed the goal to healthy enough to complete all my training.
Over the years I have had to regularly modify and accommodate for a myriad of injuries and setbacks. With this recent incident, I was still able to maintain all of my training. There were no changes in exercises or weights. I just had to be careful and ramp up my rehab.
I know it's all semantics and just a game in my head, but I am at 5 weeks of mostly pain free training. Plus I am feeling better by the day. I jacked my back up near the end of August. Not long ago I'd have this lingering pain for three to six months, if not more. Now I anticipate being 100% pretty soon.
As a seasoned competitor who has been through the ringer, the goal is to just keep doing what I love - training. My strength might not be what it once was, but I'm ok with that. As long as I can keep moving forward, I'm happy.
MONDAY
-Fbl bar ext 110x3, 125x3, 140x10, 110 w/micro mini bands 5x5
-One arm dbl rows 50/60/70/70/70 x10
-Cable curl 50 3x10
-Dips bw 3x10
-Overhead plate raises 25 3x10
-Foam roll
TUESDAY
-Treadmill 20 minutes
-Foam roll/stretch
WEDNESDAY
-SSB Box Squat 275x3, 315x3, 355x10, 275w/micro mini bands 5x5
-Back raises 10 5x10
-Ab wheel rollouts 3x10
-Bulgarian split squats 3x10
THURSDAY
-Stairs 20 minutes
-Foam roll/stretch
FRIDAY
-Bench 260x3, 300x3, 335x10
-Close grip shoulder saver with legs up 260w/micro mini bands 5x8
-Fat bar pulldowns to sternum 90/115/140/160/180 x10
-Fat bar pushdowns 90 3x10
-Dbl hammer curls 40 3x10
SATURDAY
-Trap bar deadlift 275x3, 315x3, 355x10, 275w/micro band 5x5
-Back raises 5x10
-Ab wheel rollouts 3x10
-Bulgarian split squats 3x10
SUNDAY
-Treadmill 20 minutes
-Foam roll
