Lower 5×5
Start: 7:44am
Finish: 8:39am
Warm Up: Five minutes on the treadmill/yoga stuff (6)
SS:
DB Squat: 70(2-35s)x5×3/80(2-40s)x5×2
Walking Lunges w/knee raise: 40(2-20s)x5×3/50(2-25s)x5×2
—-
BSS: 50(2-25s)x5×5
Step Up(bench): 50(2-25s)x5×5
—-
Leg Curls: 10lbsx5×5
Calf Raises: 15×5
Swiss Ball Rolls: 10×3
Swiss Ball Crunches: 25lbsx10×3
Thoughts: Upped the weights and added the Leg Curls. I don’t think I’ve really been working the hams enough since my back injury. All of the above helps, but I wanted to directly target them.
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December 14, 2007 at 8:43 am
Supersets are great! Continue the hard work.
What happen to your back? I’m having recent back problems as well. =(
December 14, 2007 at 8:56 am
Thanks!
In October I hurt it doing deadlifts… lost focus for a second and BAM!!! out for about four weeks before I started lifting again.
Had some physio done and now it’s all good. Still taking it somewhat easy, though.
December 14, 2007 at 9:02 am
Oh wow… I’d say that is a lot worse than mine. I hurt my back playing basketball. Fell awkwardly and now I have lower back pain. Suprisingly if I stretch very well I don’t even feel it from squatting!
But no Deads/cleans/back ext/ect. for awhile =/
J/w What was your physio like?
Best of luck on everything!
December 14, 2007 at 9:10 am
My physio? Painful. In a good way. He worked on a number of areas before getting to the actual area of pain. He was getting to the areas which caused the pain.
December 14, 2007 at 9:17 am
Well its suppose to work. I’m trying to find exercises that will fit into a good stretching/warm-up routine to prevent further injury.
Any suggestions?
December 14, 2007 at 9:20 am
Google the five tibetan rites. He set me up with those. They are yoga-ish, but help strengthen the lower back. I use them as part of a warm up.
December 14, 2007 at 9:22 am
Thx. I might join a yoga class. Or show up to the free ones my gym offers. I def. need to incorp more stretching.
BOL of with the workouts! Keep on working hard!
December 14, 2007 at 9:25 am
Thanks, you too.