I've never really split upper and lower back before. What do you do on each day exactly?
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I've never really split upper and lower back before. What do you do on each day exactly?
insertnamehere
New Member
Deads and bench.
Today was push press, face pulls, wrist curls and extensions, bamboo bench, bb curls, and rear delt flyes.
Tomorrow is up in the air, whatever coach wants coach gets when I'm up at his gym. Most likely will be some sort of squat or variation, deadlift variation and accessories.
Tomorrow is up in the air, whatever coach wants coach gets when I'm up at his gym. Most likely will be some sort of squat or variation, deadlift variation and accessories.
B Easy
New Member
Hit legs today and did a new exercise for the first time. I haven't been able to back squat due to a shoulder injury that gets really pissed off if I try to reach back to grab the bar. I am pretty quad dominant so I've been working on hams and glutes primarily , and today I did reverse hack squats for the first time. Wow this is a great one! Got super low on the depth and my legs really blew up, especially the backside. Definitely be using that one again next week as one of my compound movements.
insertnamehere
New Member
Squats (with voodoo floss, Doc 
), bench, and weighted pull ups.
), bench, and weighted pull ups.
Last edited:
Squats (with voodoo floss, Doc
!!!!!!!!!!!!!!!!
Just don't do your squats with it on lmao. Hopefully you get some instantaneous relief from it
insertnamehere
New Member
Its actually been feeling great - no pain even when air squatting.
I did some air squats at the gym with the voodoo floss and the only eventful thing to report is I now have a bald spot on my lower quad/upper knee area. I'm exaggerating but the floss is an effective hair plucker. haha
Ended up doing sets of 8 with 95lbs (no floss) to start easing back into it. Onward and upward!
Good to hear. You saw my post about my shin in my log. Are you worse or better when it comes to hair lol? Now imagine using wraps like I did this weekend. There are half spots on the half of my knee now lmao
insertnamehere
New Member
Tough to say. We may be evenly matched when it comes to hairy legs. haha
Yeah, wraps are no joke. Especially when they're done by someone that knows wtf they're doing. If done properly, you can't stand without someone helping you get up, you waddle not walk in the squat rack, and finally, getting them off is the first priority after racking the weight.
The last meet I went to, the guy lifting thought he had me beat. Thought he could take home the UG hairiest member title. His beard was thicker than mine since I keep mine cut short but I made him look like little Orphan Annie sitting next to me.....just sysing brah lol.
I got 2 loose wraps and maybe 3-4 real tight ones. On all wraps I couldn't stand up on my own and waddled to the mono like I had shit in my pants. The first thing I thought about after the set.....fuck yea I can take these off now
weighted chinup
Member
Push
Weighted Dips 100lb at 215lb bw 6,5,5,5,5,5,4
Incline Barbell Bench 210lb 5,4,3,3,3
followed by
Flys, Dumbbell Lateral Raises, and straight-bar press-downs.
Performance was excellent and strength was up since last week. Fell short of my total tonnage goal on incline barbell bench but given how much better my performance was I will take it.
Weighted Dips 100lb at 215lb bw 6,5,5,5,5,5,4
Incline Barbell Bench 210lb 5,4,3,3,3
followed by
Flys, Dumbbell Lateral Raises, and straight-bar press-downs.
Performance was excellent and strength was up since last week. Fell short of my total tonnage goal on incline barbell bench but given how much better my performance was I will take it.
insertnamehere
New Member
Squat, deads, and bench.
Off day but will do some foam rolling and lacrosse ball therapy
Just can't beat it.
Leg day today now my legs are so unsteady after some high volume squats/leg presses
weighted chinup
Member
Front Squat 265lb
5,4,3,2,2,4
Weighted Hyperextensions 90lb
10, 10, 10, 10, 10
and some leg ext
5,4,3,2,2,4
Weighted Hyperextensions 90lb
10, 10, 10, 10, 10
and some leg ext
B Easy
New Member
Got back tomorrow. I usually alternate rack pulls with tbar rows week to week as my second heavy movement; tomorrow is my rack pull day, and I've made up my mind I'm gonna go heavy. Its not my favorite exercise, but there is something so primal and satisfying about the simple nature of it: see that heavy ass weight sitting there on those blocks? Ya, go pick it up.
Casca
New Member
Today was heavy hammers and heavy jm presses, fwith heavy filler. Crushed jms with a final set of 13 with 225, stoked. Once I get comfortable with the movement again, I can only c my numbers going[emoji651]️[emoji123]
insertnamehere
New Member
Squats, deads, bench. Anyone seeing a pattern here? haha
