SQUAT / DEADLIFT

28/08/2013

Squat
3x3 132.5kg, 152.5kg, 175kg

Deadlift
1x1 180kg
4x5 100kg
1x10 100kg

Reverse Hyper
4x10 40kg

Standing Leg Curl
3x10

DB Lunges
2x10

Band GM
1x25

Planks
2 x 1 min

Only getting training twice this week with work rota so combined squat and deadlift. Have had left lower back pain recently. this is the worst workout i have had in a long time everything felt horrible with the lower back pain just stopping me pulling or squatting with any confidence or strength. anyway i cut the weight down on deadlifts and banged out some speed reps and back felt a lot easier after.  Also scrapped carb backloading. With the new rota I found it impossible to keep the calories up during the day and was getting dehydrated. I pulled a lower back muscle a few months back which was tight during the warm up. It recovered well but then I began doing carb backloading again and that combined with fewer calories, dehydration, increased fatigue, and me being stupid and doing excessive volume work when I should not have been have flared it up again. So here is the plan. Foam roll 3 times / day. Lower training maxes dramatically for lower body lifts. Cut accessory work down in volume and main supplementary exercise will be a non bar exercise for a while ie no GM/SLDL. either back raises or reverse hypers. I will do high rep band GM to rehab the lower back and encourage blood flow to the area at the end along with core work.

Thanks for reading