SATURDAY

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

 

  • Suspended good mornings with the buffalo bar
  • Up to max triple

 

OK SO. If you read my previous log, my back was a little sharpy hurty earlier this week from the extra low back stuff I threw in at an inopportune time. I had a feeling heading into these suspended good mornings that I might have to… suspend my belief in what I SHOULD do and work on what I COULD do. At around 2 plates I noticed I was already rounding and the right side of my back (the problematic side) was hurting more than the left side. I switched to singles since obviously each rep after 1 was getting progressively worse. I cut it after I could feel my back rounding right out of the bottom. I think that was around 250 or so. I didn’t write it down because I was mad.

 

I then sent Dave a meandering text about how mad I was about my back…

 

So it’s kind of back to the drawing board for me. In an effort to make my back stronger, I might have gone a little overboard with the low back stuff and once it got a little spicy in the beginning of the week, I should have taken it down a notch going into the good mornings. Anyway I’m hoping it was just overuse and not that it actually somehow got weaker….

 

Me to me:

via GIPHY

 

 

  • Trap Bar Pulls Against Bands
  • + around 40% of best DL and keep adding bands until it feels somewhat hard. At this point do 15 sets of 1 with around 60 seconds rest

 

15 sets is more than anyone should do of anything.

 

170+ 3 red bands a side

 

I was supposed to do some low back stuff for my secondary movement today but needless to say I cut those out.

 

 

  • Wide Stance Belt Squat (use any of the machines. Squat to depth and find a weight you can do 10 sets of 10 with with 60 seconds rest. You may need to drop the weight, that’s ok, get the work in.

 

I went back and forth between two plates and a quarter and 3 plates because with a quarter I could feel it in my glutes and hams better but it didn’t feel heavy enough…..

 

 

  • Back extension on GHR/Reverse Hyper Combo
  • 3x12-15

Thankfully these somehow felt ok

 

 

  • Ab and Adducation Machine
  • + one set of 15-20 each way

 

 

  • Hanging Leg Raises
  • 3x10

 

 

 

  • Swiss bar pulldown
  • + sets of 8 reps until you get sick of doing them. My guess will be no less than 6 sets. The swiss handle is good for this as you have 3 grips and can just do 2 sets with each grip.

 

I think I did 8 sets wow so stronk.

 

 

 

SUNDAY

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 

 

I made the executive decision today to switch our planned ME upper to a floor press since everyone’s low backs were feeling kinda spicy so a floor press gave us a little break from arching. Then I made the executive executive decision to do it close grip since we haven;t done that in foreverrrr. I think I got up to 185. Meh.

 

  • As a circuit with around 30 seconds between movements
  • +++ 4 Rounds +++
  •  
  • OHP for 8-10 reps
  • Tricep Extensions for 15 reps
  • Band Face Pulls for 20 reps
  • Band Pull Apart for 20 reps
  • Kettlebell Rows (both arms at the same time) for 15 reps

 

My favorite thing about doing these circuits is forgetting what set I am on….

 

I put OHP as the secondary movement for a lot of us but just threw it in with this circuit since uh pbviously it is in the circuit already.

 

 

  • Chest Supported Rows super-set with Static Band Pull Apart.
  • CSR - 4 sets 10-12 reps
  • Band Pull Apart - 4 sets - hold for 30 seconds

Plate quarter. And a uh red band. In case you wanted to know.

 

 

  • Pull Down Abs
  • + 3 sets of 10-12 reps

110

 

FREE TIME

 

Some triceps and face pulls and lats and what not.

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