soteyh's worklog

[soteyh]

531 BBB cycle 1 week 3, ohp and deadlift day

40 x 5
45 x 3
50 x 1+4
25 x 10,10,10,10,10

105 x 5
115 x 3
130 x 1+2
70 x 10,10,10,10,10

hanging knee raise 7,7,8,9

super shack session, I felt my hamstring stretch during the deadlift but it was better after some stretching. need to do major stretching and rolling during this long weekend

 

[CallmeZen]

Do your deadlift before your Ohp! It feels easier and you will feel fresher.

 

[soteyh]

yeah, I did my 5x10 ohp at the end after the top set of deadlift, but still super tired!

 

[soteyh]

531BBB cycle 2 week 1, squat day
85 x 5
95 x 5
110 x 5
65 x 10,10,10,10,10
kneeling leg curls 11.3 kg 5x10

sianz, failed to hit five reps, and I managed to do it two Weeks ago... no idea why, especially with the long weekend rest...

 

[soteyh]

531 BBB cycle 2 week 1, bench day

67.5 x 5
77.5 x 5
88 x 5+2
60 x 10,10,9,7,7

One arm rows

Bench is still strong but squats suck

 

[soteyh]

531 BBB cycle 2 week 1, ohp and deadlift day

43 x 5
45 x 5
48 x 5+1

28 x 10,10,10,10,10

95 x 5
110 x 5
120 x 5+2

80 x 10,10,10,10,10

Hanging knee raise 10,9,7

 

[soteyh]

531 BBB cycle 2 week 2, squat and bench day

Squat
90 x 3
100 x 3
115 x 2

65 x 10,10,10,10,10

Bench

72 x 3
83.4 x 3
92.4 x 3+1
60.8 x 10,10,10,9,7

One arm rows, kneeling leg curls

Today is another double session due to work commitments this week. Shack....

 

[soteyh]

531 BBB cycle 2 week 2, ohp and Deadlift day

Ohp
40 x 3
45 x 3
50 x 3+3

Deadlift
100 x 3
115 x 3
130 x 1

@$$%&! I sprained my back again! Lost concentration for just one moment, readjusted my grip (big mistake)and as a result lost all the tightness in my back. As I was pulling the second rep I could feel that my back was rounding, crap form, and then the muscle pulled. @$%%## same spot as before, third time this has happened at the same place and weight... I might be out for the next month or two because of this need to seriously relook at my form and programming

 

[CallmeZen]

Try foam rolling. It will help a lot! I roll my back before and after deadlift session!

 

[stoneblackdragon]

I used to put tiger balm on my low back before deadlifts day, helped a lot.

Subsequently i used a bracing technique, Go youtube and watch kelly starlett or omar isuf deadlift where tjey advocate bracing ur core and squeezing glutes before pulling

 

[liftstrong]

stopped deqdlifting and decided to squat x2/ week instead cause I kept pulling my low baxk. foam rolling and using a tennis/softball on the hips, low back and glutes daily will help alot

 

[soteyh]

Try foam rolling. It will help a lot! I roll my back before and after deadlift session!

Thanks, yeah I'm foam rolling almost everyday now, it's great for recovery

 

[soteyh]

I used to put tiger balm on my low back before deadlifts day, helped a lot.

Subsequently i used a bracing technique, Go youtube and watch kelly starlett or omar isuf deadlift where tjey advocate bracing ur core and squeezing glutes before pulling

Will check it out, I like Omar isuf videos, great stuff

 

[soteyh]

stopped deqdlifting and decided to squat x2/ week instead cause I kept pulling my low baxk. foam rolling and using a tennis/softball on the hips, low back and glutes daily will help alot

I'm thinking of giving it two weeks to recover and take it from there. Right now it's just really painful, like a deep muscle ache, got some pain killers from the doc. I might try a program with no dead lifts, like phat, if it's not better

 

[gkhchay]

I'm thinking of giving it two weeks to recover and take it from there. Right now it's just really painful, like a deep muscle ache, got some pain killers from the doc. I might try a program with no dead lifts, like phat, if it's not better

Go to Guardian & ask the pharmacist for Ketotop plasters. Get 2 boxes - will cost slighly less than $10. Very good & effective: change plasters every 12 hrs. I sprained my back 2 weeks back as well doing DB swings. Was damn painful but after 5 days, pain free.

 

[soteyh]

Go to Guardian & ask the pharmacist for Ketotop plasters. Get 2 boxes - will cost slighly less than $10. Very good & effective: change plasters every 12 hrs. I sprained my back 2 weeks back as well doing DB swings. Was damn painful but after 5 days, pain free.

Thanks, I got a pack and it's really useful. Not sure if it's psychological but I can feel a sensation on the patch and the pain has subsided. Much more effective than the pain killers

 

[gkhchay]

Thanks, I got a pack and it's really useful. Not sure if it's psychological but I can feel a sensation on the patch and the pain has subsided. Much more effective than the pain killers

No, it's not psychological I assure you. Ketotop has got Ketoprofen, a NSAID (non-steroidal anti-inflammatory drug), & the transdermal action is pretty effective. That's why if there's no pharmacist around you can't buy it.

 

[soteyh]

No, it's not psychological I assure you. Ketotop has got Ketoprofen, a NSAID (non-steroidal anti-inflammatory drug), & the transdermal action is pretty effective. That's why if there's no pharmacist around you can't buy it.

Pretty amazing, thanks again for the tip, certainly did not expect to feel this much better just one day later

 

[soteyh]

531 BBB cycle 2 week 3, bench day

Back still a little sore, but much better than before. No excuse for missing international bench Monday!

78.8 x 5
88 x 3
99.2 x 1+2
60.8 x 10,10,10,8,7

One arm rows

 

[soteyh]

Leg day

Squats 80 x 5,5,5,5,5
Leg curls 15.8 kg per leg x 10,10,10
Tire flips

Back after a short break...

After the back injury, I've decided not to do 531 for squats and deadlifts. I'll still do it for bench and ohp as I'm still improving and want to milk some gains there. Instead, for squat and dl days I am doing a squat 5x5 to focus more on getting good form for the squats. Hopefully there will soon eventual carry over to deadlifts...