Good work making progress on the GMs. Have you ever done Zerchers from the floor. Louie Simmons claims that doing them from the floor will significantly increase the deads and squats.

I have done them from the floor but not in a long while. I may mix those back in.

Bench Day:

Bench: 45 x25, 135 x5, 185 x5, 225 x3, 255 x1, 290 x1 (paused), 255 x3, 3, 3, 3, 3.

Machine Rows: 2 plts. x 10, 4 plts. x10, 6 plts. x10, 8 plts. x10, 8 plts. + 35s x5, 8 plts. x10, 6 plts. x 10, 4 plts. x10.

Hammer Strength Incline Bnech: Some x 10, 10, 10, 10.

Notes: 290 came up easy, and the triples felt pretty good. I think 300 is close if not already in reach.

Nice bench work. 300 is going to fly soon.

Good work Jack. Looks like everything is moving in the right direction.

Thanks fellas!

Squat Night:

Squats: 45 x10, 135 x5, 225 x5, 315 x4, 345 x4, 365 x4, 390 x2 (missed 3).

Leg Press: 12 plates x10, 16 plates x 8, 20 plates x 6.

Lunges: 110 x 20, 20, 20

Leg curls (hammies): Some x 8, 8, 8.

Stiff Leg Deads: no go.

Notes: My low back felt tweaky during warmups and I should have walked out. By the time I hit the money set I was hurting, and didn't get close to the target 4 reps. I kept on going and by the time it was time for stiff-leg dead lifts, I couldn't even bend over. I am not sure what tweaked it other than I haven't taken a deload in a while and I'm an old fucker. Oh well, live and learn.

Hope you recover quickly. I'm thinking of taking a deload week soon as well.

ok Hi,,Mr Gorilla..am I allowed to talk here? if so, I been doing the super squat for 3 plus weeks now..At 240x20..its hard. Takes me about 2-2:30 to do. How many months should I or can I do this? Yes I am over 35...a lot..46..Should I deload anytime soon? Think I can reach 300x20 by april?

@steviebeast-this is jjackkrash's thread so please address me at my thread which is Hardcore Essentials. Sorry for the hijack.

I had a rough night last night. By the time I went to bed I couldn't get in or out of bed without assistance and substantial pain. It was crazy. After I got up and moved around this morning, I felt a lot better. Not great, but a lot better. Backs sure are strange.

jjack,

Backs suck, the good news is that outside of direct trauma, back pain that just shows up unexpectedly tends to go away just as quickly (at least this is what I tell myself whenever I am trapped on my toilet). Hope it doesn't slow you down, you seem to be motoring right along.

Hope your back is back to normal soon. Backs sure are strange, you're right about that one.

Hope your back is getting better. Time may be the best healer.

Sucks about the back. On a related note, what type of mobility work are you doing? If I don't stay current on mine I find myself in constant pain. Good luck and hope you feel better soon.

james

Jack- I will echo what others have said, hope your back is feeling better and it isn't thing more than a minor problem.

Thanks for all the well wishes. The back's still fucked up, but I don't think its too serious.

James, my mobility work is mostly sitting in a chair trying to make my hip flexors shorter and tighter. I suppose I need to branch out a bit.

Ok, so, my back's about the same as it was the day after, and it really hurts to sit in a chair for very long, which I need to do for work. I also need to drive for several hours in the next few days. I think my hip flexors are also in spasm, which is negatively effecting my back as well.

Any mobility drills/rehab moves I need to know about or any other suggestions, other than ice and ibuprofin?

I don't know if you can stand it but a sure fire way to loosen up my hamstrings is to sit in a chair and put a lacrosse ball under my thigh and roll the ball back and forth as well as pulsing up and down on the ball especially on tight painful spots. You can do this using a hard wood chair and work all the way from the piraformis to under the knee. Seems to help with the lower back too.

Also rolling the lacrosse ball while standing under the foot(all over) loosens up the back. You could use a tennis ball or even a pool ball. I find this very effective. You could use these techniques at work, at home, or wherever throughout the day to keep working on the muscle tightness.

check your email. us old broken down effers gotta look out for each other.

Nothing really interesting to report. My back is still tweaked. I weighed in at 218 this morning and I suppose its as good a time as any to start my spring cut. I will get back in the gym and see what I can do maybe today or tomorrow.

:( feel better soon! Rest so you can recover!
~cheers

Sitting too much wrecks my back by shortening the Psoas.
I do a variety hip flexor stretches and press-up back extensions (google McKenzie Method). Those have shortened my rehab time a lot.
I've also learned that if my glutes aren't fully activated before squats or deads, I'm probably going to pay.
Getting older sucks.

Thanks folks, for checking on me.

5's day, bench, training max 265, top set 225.

Bench: 45 x25, 135 x5, 185 x5, 205 x5, 225 x10, 185 x 5, 5, 5, 5, 5.

Machine Rows: 2 plates x 10, 4 plates x 10, 6 plates x 10, 10, 10, 10, 10.

DB Incline Bench: 70s x 10, 10, 10, 10, 8.

Stairs: 20 flights.

Notes: My back is still tweeky but I'm gonna roll with it. I'm trying some of the mobility tips posted above, thanks for that folks. I'm going back to straight 5-3-1, at least for a cycle or two, then we'll see. My main focus will be to cut some fat and try not to lose any strength. Day 3, ultra low carb, morning body weight 217.6. I'd like to hit 200 lbs. by tax day.

Cautious Squat Day, 5's, TM 370, Top Set 315:

Squats: 45 x10, 135 x5, 225 x5, 275 x5, 315 x8.

Front Squats: 135 x5, 185 x5, 225 x5, 275 x1.

Leg Press: 6 plates x10, 12 plates x10, 16 plates x 10.

Stairs: 20 flights:

Notes: I felt a bit weak and my hip flexors are tight, but I'm ok with today. Leg Press hurt my hip flexors the most, but nothing too traumatic.

Morning BW 214.