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BrotherIron

BrotherIron

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Mar 6, 2011
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Something I found hilarious was yesterday was the 4th so I knew the gym was going to be busy. We get there and low and behold... 5 people in the power room. 3 doing knee bends... or what they like to call squats. SS and I walk in, see everyone and she asks me not to play my speaker till they leave. I say, ok... I'll wait. I drop my bag in the corner and set up everything. I ask the 3 guys in the cage... are you pulling? (I ask this b/c they're all standing on the platform) They reply after squatting, we're gonna deadlift. So, I look at them and say... you're not pulling now, so I take a bar and drop it on the platform. I go put red hot on and skip my band warm up. I'm not going to end up waiting to pull b/c they get to the platform first. I warm up with pulls; 135 for 5, then again, 225 for 5, 315 for 5. I do 365 for 5 and all of a sudden their attitudes change... lol This is hilarious b/c 365 for 5 is good if you're a chick. I put 415 and do a couple sets of 5 before they start asking me questions. They ask me about my lifts and I offer some pointers when squatting like spotting since they did a terrible job, actual depth when squatting, etc. While they're asking me questions, I tell them we can share the platform and they say... that's ok we'll do rack pulls out on the main floor. One of them tells the other.. you can stay and try to pull that. I almost break out laughing b/c again it's only 415 If I was pulling 515 for easy 5's then I would feel a bit different but 415 is baby weight.

SS informs me I was an asshole to them and I tell her I was just being honest and if they want smoke blown up their ass they should talk to their girlfriends and not me.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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FMB... My back was bothering the hell outta me today. I cut my workout short in terms of weight and 1 set. Still... not bad but it can be and must be better. I foam rolled a lot today on my ass and the front of my hips. I also rolled my back and worked with a tennis ball since I didn't have my lacross ball with me. I also used my inversion table when I got home. I'll soak in Epsom salt tomorrow.

WAVE 2 WEEK 1
BENCH/ SQUAT DAY

Speed Bench + chain 60lbs~ bar x many, 95x20, 135x10, 185x5, 220+C x 3, 220+C x 3, 220+C x 3, 240+C x3, 240+C x3, 240+C x3, 260+C x2, 260+C x2, 260+C x2
Oly Front Squat~ 135x5, 225x3, 255x3, 285x3, 315x3
Push Press~ 95x10, 135x5, 185x5, 205x5, 215x5, 225x5, 235x3
DB Biceps Curl~ 35x13, 35x10​
 
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MuscleHead
Dec 28, 2011
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That back pain is like poison ivy... All-encompassing. Hopes for the speedy recovery. The program looks fun as shit btw.


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BrotherIron

BrotherIron

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Mar 6, 2011
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That back pain is like poison ivy... All-encompassing. Hopes for the speedy recovery. The program looks fun as shit btw.

Sent from my iPhone using Tapatalk

I'm confident it's something in my hips region which is causing this. I need to bring a socket set with me to the gym and go full inversion on the damn rogue rack.
 
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MuscleHead
Dec 28, 2011
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Check some of your hamstring mobility and see if there's some differing in ROM. Same with glutes. Could be pulling something out of aligbment


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BrotherIron

BrotherIron

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Mar 6, 2011
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Check some of your hamstring mobility and see if there's some differing in ROM. Same with glutes. Could be pulling something out of aligbment

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Weirdly enough when I do QL stretches and work it seems to help. I do think there are things out of alignment but that's most likely do to my workload. Being 36 blows.....
 
TenaciousA

TenaciousA

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Mar 31, 2013
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Not gonna get any better with age dude. At 34 I feel 87 a lot and not like Crosby.
 
BrotherIron

BrotherIron

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Not gonna get any better with age dude. At 34 I feel 87 a lot and not like Crosby.

Funny enough, this is the first year where I've felt like shit. I normally feel good. Just means more prehab work needs to be done and I need to educate myself a bit more.
 
BrotherIron

BrotherIron

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Got a business function tonight so cut my workout short. Not a bad day. My hips felt better today. I continue to do QL work. I was happy with how my back felt during the workout but I didn't really want to go 100% hard and I also had to rush a bit.

WAVE 2 WEEK 1
SQUAT/ DEADLIFT DAY

Squat~ 145x5, 145x5, 235x3, 325x3, 415x1, 465x1, 505x1, 555x1, 600x1
Deficit Deadlift (45lbs plate)~ 135x5, 225x5, 315x5, 365x5, 395x5, 425x3
Wide Grip Pulldown~ 140x8, 150x8, 160x8​
 
TenaciousA

TenaciousA

TID Lady Member
Mar 31, 2013
1,240
432
What all are you doing for QL work? Curious....mine sucks the whole bag of dicks.

Ginger deads are fun in a very pushy kinda way...
 
BrotherIron

BrotherIron

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Mar 6, 2011
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What all are you doing for QL work? Curious....mine sucks the whole bag of dicks.
Ginger deads are fun in a very pushy kinda way...

I would do reverse hypers if I had one I could use. I do butt walks; forward and backwards. They seem to help a bit.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Here's a vid that may help some of our lifters who are experiencing pain/discomfort.

 
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