Reactive Training Systems

Corey · Veteran Member

Corey's Training Log

Corey · Veteran Member

Squats were solid today. I did some filming, and corrected my problems. I was just a little high (about .5-1"), but that's not too much of a problem, I was going really slow on the squats, and a little speed will get me to that sweet spot. Here's my problem though: I keep having lower back pain, and its not going away. I think its largely in part to a pathetic range of flexibility, so I'm currently training with a gymnist on stretching to see if I can't reduce and remove that pain. Also, I think the stretching will definately help my power to increase, being able to utilize more muscles because they can actually be accessed. B/c of the back pain, I cut my assistance leg work today, but hopefully it will get better. next week starts intensity, so we'll see how that goes.

Exercise	Rep	Weight	RPE
Raw Bench	5	135	4
	4	185	5
	3	205	5
	3	230	6.5
	3	240	7
	2	245	8.5
	1	245	9-10
	3	230	8.5
	2	230	9






Raw Squat	5	135	4
	3	225	6
	3	265	6
	3	285	7.5
	3	300	8
	3	300	8.5
	3	300	9-10







Standing Military	5	95	6
	5	115	6.5
	5	120	6.5
	5	115	8

-- Edited by Corey on Saturday 23rd of May 2009 12:02:31 AM

Corey · Veteran Member

To all readers - I'm taking a week off for rehabilitation. I went to the doctor today, and he said that I have some over stressed erector spinae. So, I'm on some meds, and taking some time to let the muscles heal. Be postin soon.

BobW · Senior Member

One option for your training: just keep doing the same workouts, simply spread out over more days, with more rest, and get a bit of a break. it won't kill you, it's only 3 weeks, and will be plenty to preserve strength. You mention earlier that the current volume is hard for you; if you gut it out for a couple more weeks, and then get a break, that might be ideal.

Corey · Veteran Member

Today was my first day back in the gym. And I think today showed me where I've been going wrong. For a long time now, I've been trying to figure out what the hell has been causing me to suffer pain in my lower base spine. And now, I've finally pin-pointed that bastard. Its my DL form. I was working singles on my DL's, and the first couple of sets were going great, I was focusing on driving the weight through my heels, and on the last set, where I called it off, I felt the pull on my lower back - almost completely. And I realized, that's how I'd always been feeling before when I deadlifted - I felt that pull in my back. I never thought of it until now. I'm sure that's where it is (you have to remember, I don't have somebody to constantly watch and critique my form, so I'm at the whim of what I can conclude myself and from asking questions). However, I hope that I can have somebody watch me soon so that I can have an even better form. Either way, here's today's log.

Date:	V	I	S	RPE	Block
30.May.09	M	H	H	9-10	Intensity
	20 min	1-2 RM
Notes:
Exercise	Rep	Weight	RPE	Volume/Set
Bench +90c	1	175	7.5-8	175.00
	1	180	7.5	180.00
	1	185	8	185.00
	1	195	9.5-10	195.00
	1	190	9.5	190.00
	1	190	8.5	190.00
	1	190	10	190.00
				0.00
				0.00
				0.00
				0.00
				1305.00	Volume Total
				7.00	NL
				20	Time (in min)


Raw DL	1	355	8	355.00
1-2 RM	1	360	8	360.00
	1	365	8	365.00
	1	375	10	375.00
				0.00
				0.00
				0.00
				0.00
				0.00
				0.00
				0.00
				1455.00	Volume Total
				4.00	NL
				10	Time (in min)


DB Military	6	65	8-8.5	390.00
6 RM	4	70	9	280.00
	6	65	8.5	390.00
	3	65	10	195.00
	5	60	10	300.00
				0.00
				0.00
				0.00
				0.00
				0.00
				0.00
				1555.00	Volume Total
				24.00	NL
				12	Time (in min)

	Workout Volume		4315.00
	NL Total		35.00
	Time Total		0.00

-- Edited by Corey on Sunday 31st of May 2009 02:58:30 AM

Corey · Veteran Member

Okay, I'm headed to see if I can get a referral to a therapist. Back pain is not leaving, and at this point, I'm desperate. No real workout today because I am in a ton of pain.

BobW · Senior Member

I'd suggest that you see if you can find an Active Release Techniques practitioner (www.activerelease.com) who works with powerlifters or NFL players.

Corey · Veteran Member

Started therapy today. Turns out I've got some damaged spinal erectors and flexors. PT says I should probably be able to start lifting again in about 1.5 weeks, but I'll be starting at 50%, and have to work my way back up. Benches should be able to continue as planned, however. So, injuries suck, but I guess that's part of it.

Today:

lots of stretching.

Tomorrow: same outlook.

Corey · Veteran Member

Sticking with stretching - therapy is going really well. The PT says I should be able to start lifting again around Mon or so. I'll be working at 50%, but at least I think that it should only take about 6 weeks or so to get back where I was. Then, I'll start breaking my own PRs and taking names huh?

Stretching:

Supine spinal rotation
Knees to chest (singular and both)
Straight Leg
Foot to chest

Heat therapy

That's today folks.

Corey · Veteran Member

More stretches today. Went for a 1 hr hike up in the mountains. Back is feeling much, much better. But, getting back up to par is going to take time, and I think I'm learning the patience to get there, because I really don't want to have to do this again. Tomorrow starts the work again, we'll see how it goes.

Corey · Veteran Member

8 June 09

Squat, DL day

W - up:

stretching
short run
worked form today

1. Squat:

150 * 12
150 * 11
150 * 11

2. SLDL:

115 * 12
115 * 12
115 * 12

3. Back extensions

30 sec * 3

4. Weighted incline sit ups

#25 *8
#25 *8
#25 *8
#25 *8

5. Hammer curls

#25 * 10
#25 * 10
#25 * 10

Cool down: stretches

9 June 09

bench day

warm up - stretches. sauna

1. 3 sec pause bench:

95 * 12
115 * 12
115 * 12

2. Incline Press

95*12
95*12
95*12

3. DB mil press:

45*8
45*8
45*8

4. DB Rows

60*8
60*8
60*8

Rehab is going well. I guess its both a good and bad thing - it gives me time to perfect my techniques, and I need to open my bench grip as well, might as well start here. It also gives me some time to learn more about programming, since I've been racking my brain so long on it. I guess some things just take time to learn...

Corey · Veteran Member

10 June 09

GPP day

light jog (20 min)

stretching.

Corey · Veteran Member

Update: my back is feeling great. Rehab is going by really swell, everyday I'm getting stronger and pain free. It sucks lifting low weights, but hey, at least its better than lifting no weights at all, right?

11 June 09

Warum Up:

Stretching
Bar work
Form work

1. DL Raw:

200 * 12
200 * 12
200 * 12

2. 3 sec Pause Squat:

135 * 12
135 * 12
135 * 12

3. Lunges

#45 (each hand) * 8
#45 * 8

4. Weighted Ab Incline

#25 * 8
#25 * 8
#25 * 8
#25 * 8

5. Hammer Curls

#25 * 10
#25 * 10
#25 * 10
#25 * 10

12 June 09

warm ups: stretches

1. Bench + 90c

95 * 12
95 * 12
95 * 12

2. Floor press

115 * 12
115 * 12
115 * 12

3. CG Incline

95 * 12
95 * 12
95 * 12

4. Lat pulldowns

4 sets 100lbs * 8

I've forgotten how bad the lactic acid burns is from high repetition work. SUCKS!

Corey · Veteran Member

Alright, well, I hope to start posting again soon. I've been in Germany for a little while, and haven't had time to put anything up. I'll get my information up here as soon as I return to the states.

Date: Feb 24, 2011

IcOEapITqjphpsIu