5x5 journey to incredible strength

[rustilldown]

13/07/2012

20 min incline walk mixed with half sprints and dips off handrails

60 rear delt flys

Side laterals
Many many many

Seated row
140x20
160x20
200x 12!!
215x 8 ( this is def a PR!)

Incline DB press 85x12x12

Curls .. Many

Fair amount of ab work

50 BW pullups

8 minute bike ride
I did some other stuff too but I can't recall what

Again I'm still just messing around having fun and hitting my weaker spots.

Need to avoid squats and deads man my back is somethin sore lately everytime I squat it gets sore for about 4 days not In a good way either. Front squats last night just trashed it I'm not sure what's wrong with it but I need to be careful. Leg
Press seems
To be ok though


Ride it like you stole it!!

 

[sterolizer]

Hips too tight?

 

[rustilldown]

Hips too tight?

No I'd say more like a pinched sciatica nerve or strained muscle I dunno I have been stretching it and it feels better when I do. No squats for a while I've been pounding away at my lower back for years and working as a carpenter doesn't help any either I guess


Ride it like you stole it!!

 

[rustilldown]

4am workout

20 minutes bike sprints

Stretch and abs


Ride it like you stole it!!

 

[rustilldown]

View attachment 79643
Breakfast plus protein shake and a cup of oats


Ride it like you stole it!!

 

[Buildingup24]

Ben Bruno writes some awesome articles on tnation for leg work when you have injuries or pains Recently wrote one for knee pain-I have some knee pain from when I had a stress fracture back in January and it has not only helped me gain strength but my knees feel a lot better.

This one is for leg wrk when you have back pain. Hope it helps you out Mike.

http://www.t-nation.com/free_online_article/most_recent/backfriendly_leg_training

 

[rustilldown]

Ben Bruno writes some awesome articles on tnation for leg work when you have injuries or pains Recently wrote one for knee pain-I have some knee pain from when I had a stress fracture back in January and it has not only helped me gain strength but my knees feel a lot better.

This one is for leg wrk when you have back pain. Hope it helps you out Mike.

http://www.t-nation.com/free_online_article/most_recent/backfriendly_leg_training

Man I can't thank you enough you always have a wealth of information for me, I read this entire article and plan to implement some of the exercises tomorrow! Cause squats are not on the agenda for a while


Ride it like you stole it!!

 

[rustilldown]

14/07/2012
Pm workout

20 min on bike

Bench 5x5
135x30!
225x5
255x5x5

Workout was called
Short




Ride it like you stole it!!

 

[Buildingup24]

http://www.t-nation.com/free_online_article/most_recent/9_training_strategies_for_knee_pain

Read that too- he basically outlines his leg work around keeping the body healthy. And if you look at his videos on YouTube, you'll see he's a pretty strong guy so he knows his physiology as well as implementing what he preaches

And you're welcome- no thanks necessary.

 

[rustilldown]

15/07/2012

Just effin killed it tonight !

I started the day by cracking a bottle of
Skeletal balm, first time Tryin it
Cause my back was so sore I was scared I would miss work.

10 minutes after applying I swear I could feel it numbing the pain or something. I applied twice
During the day and once pre workout and by the time my workout was done my back felt so good I wanted to squat bombs, I didn't dare though.
I am so excited about this. Onto my workout

Warm up 20 min incline walk , with some mixed in jogging I was feeling brave with the skeletal balm

Face pulls 55x20x20x20

Rear delt flys 10lbsx50x50
(my delts are growing and posture is vastly improved !)

Side laterals ( just a few light sets)

Incline press
135x20x18
155x12
175x10x8( nothing noteworthy other than nice clean form)

Cable flys!
25x30
30x20
35x15x15c15 (perfect form chest was worked well from this)

Dumbell pullovers
60x30

Skull crushers
80x20
110x8x8
Super set each one with tricep rope press downs 40lbs to failure
One set of tri rope press downs at 75x12

100 body weight dips, 4 sets of 25

I think that's all I did it was an insane workout I didn't stop and my muscles want to keep repping I feel I can endless repp out weights!
I only slept 3 hours last night every time I go to town to visit the gf I lack sleep. Time to catch up on sleep tonight ! Long update today oops but I had a lot to say. -Mike


Ride it like you stole it!!