▼ 1. 4/18/09 - Sat - SHEIKO #12
Weight: 209. Time: 2:15.
Lower back isn't happy. Belted all the heavy squats and focused on arch. Also focused on even weight distribution between legs -- I think right is overworked.
• Bench 150x5 (50), 180x4 960), 210x3x2 (70), 240x3x5 (80)
• Squat 230x5 (50), 275x5 (60), 320x5x2 (70), 345x4x5 (75)
• Bench 165x6 (55), 195x6x2 (65), 210x6x4 (70)
Doing this many reps now seems ridiculous. Set up after first few is crappy and I have to reset constantly, which means each set takes like 30 secs for 6 reps. Funny how opinions change.
• Dumbell bench 50x10x5
• Good mornings 185x5x5
▼ 2. 4/17/09 - Fri - CARDIO/FLEXIBILITY
• Hyperextensions BWx20x3
I'm not convinced these are actually helping me. Back seems to feel worse the day after doing them. Thoughts?
• Cardio - bike ?? bpm x 30 mins
• Flexibility - gastroc, soleus, hamstrings (a lot), seated groin (a lot), seated glute, hip flexors,
IT band
2 comments:
I find hyperextensions can help with recovery but I tend to feel the best when I do very high rep sets. It gets a lot of blood in the posterior chain, which seems to take away a lot of the soreness and tightness the next day. Maybe try swapping out 3 x 20 with a 1 x 60?
When I do them my back is actually arched almost the whole time. I try to only move at the hip. Maybe you're flexing your spine too much.
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