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Lets see what this muscle can do..

IML Gear Cream!
Kettlebells for a month!

Jammer station
2 plates for 3 reps
20kg snatch for 3 reps
20kg swing for 3 reps
25lb db curls in between for 5 reps
x2 (45 sec)

Jammer station
1 plate + 35lbs for 3 reps
20kg thrusters for 5 reps
26kg goblet squats for 6 reps
20lb windmills in between for 3 reps
x2 (45 sec)

Jammer station
1 plate + 25lbs for 5 reps
32kg Romanian dead for 6 reps
Bilateral 32 kg swing for 5 reps
Jammer station
1 plate for 5 reps
20lb single legged rdls in between for 3 reps
x2 (1 min)

Reverse hypers for 10
McKenzie pressups for 10
x3 (30 sec)

Theracane
Stretched like a mofo

Having some bad sciatica so im gonna avoid weight lifting for a month. Lets see how this goes..
 
60lb turkish getup for 2 reps
50lb turkish squat for 2 reps
45lb gladiator getup for 2 reps
25lb "punch" get up for 5 reps
20lb db curls for 5 reps in between each
x2 45 sec

60lb turkish squat for 2 reps
60lb swing for 6 reps
50lb snatch for 3 reps
50lb Turkish getup for 2 reps
20lb situps and windmills in between each
x2 60 sec

....dont remember when i did them, but i did 35lb gladiator with 3 shoulder presses within

Theracane
Stretched


A lot of pain today. The turkish squats were the only pain free ones. I had sciatica the worst only when bracing my core at the very end or start of the reps.
 
20kg snatch for 3 reps
85lb dbs Romanian deads for 5 reps
24kg unilateral swing for 3 reps
60lb curls in between for 5 reps

20kg gladiator press up
24kg clean n press for 3 reps
20kg swing into row for 3 reps
24kg turkish squat
60lb curls in between for 5 reps

2 plates in each side on jammers for 3 reps
85lb dbs ground based squat for 5 reps
32kg bilateral swing
60lb french press for 6 reps in between

4 arm exercises on the cables

Some stretching
 
Bench
275lbs for 8x3 (45 sec)

Flat db press
95lb dbs for 5x5 (45 sec)

Dips
BW for 3x10 (30 sec)

Cable pressdowns

Bands


Ok, well i did not feel like doing kettlebells today and decided to just do chest. Annnnnd rehab. It was not fun. Today hurt a lot.
 
Romanian Deads
245lbs for 5x5 (1 min)

Conventional Deads
225lbs for 8x3 (30 sec)

Weighted Chins
25lbs for 8x3 (30 sec)

Wide Pullups
BW for 5x5 (30-45 sec)

Rehab
SMF
Cycle for 20 min


Ok, Romanian is OUT. That shit hurts right when I pick it up. 225lbs conventional, ya know, the harder lift? That didnt hurt hardly at all. Wonder if it would had I gone up in weight...
Did vertical pulls to burn calories.
I was on a little vacation and though I did NOTHING, my ass still hurts. That said, time to get back into it. Truth is, it does feel a bit worse, so that attempt of a month of kettlebells did not help.
 
Everything is 30 sec

Trap bar deads, bars high
315lbs for 8x3

Jammer station
1 plate on each side for 5x5

Standing oh db press
50lb dbs for 4x8

Band rehab and stretches


So...i walked into the gym with pain and walked out with hardly any. Is it cuz of everything i did or the rehab at the end? I did feel pain throughout almost all, but it never got worse. Now im at work and the pain timer is likely gonna reset.
 
T bar rows
4 plates + 10lbs for 8x3

Db rows
90lb dbs for 5x5

Face pulls
I think..140lbs for 5x8

50, 45, 40lb kb unilateral swings for 3 reps
~ss~
30lb db curls for 3 reps
x3

Everything was 30sec

Rehab
Stretches/bands


Every morning is gonna start out w pain? Ugh, well, again ,i walked in with pain and walked out with none.
 
Flat db press
110lb dbs for 5x5

Decline bench
225lbs for 5x5

Kettlebells that circulated on the above.

Tried to sprint.
Rehab

Walked out in pain


All was 30 sec but ya see line? Im in pain! Thats all that matters.
 
Bench
295lbs for 3x3 (75 sec)

Incline db press
90lb dbs for 5x5 (30 sec)

Close grip bench
185lbs for 5x5 (30sec)

Kettlebell shit

Eliptical for 15 min
Rehab/bands/stretched


Productive day. 295lbs felt challenging and i couldve done more sets, but i wanted to get the shorter rest workouts
And close grip hurt my wrist.
 
IML Gear Cream!
T bar row
4 plates + 15lbs for 8x3

Unilateral HS row
3 plates + 25lbs for 5x5

Chins
BW for 5x5

Face pulls
140lbs for 4x8

Reverse cable curls
Rehab


What a difference a good nights rest gives.
Yeah yeah, i did a vertical pull, but i just didnt want to do another horizontal pull, putting my back at risk.
Yesterday i mustve slept badly cuz it wasnt my ailment fucking with me, but just a tight lower back.
Btw, when doing my rehab, specifically my curtsey shit, best to not use 25lb dbs next time.
 
Standing oh bb press
175lbs for 3x3 (1 min)

Same thing
135lbs for 5x5 (30 sec here on out)

Thrusters
35lb dbs for 5x5

Cable rope pressdowns
145lbs for 3x10
~ss~
Crunches
145lbs for 3x10

Hardly stretched


Mmmmm but the small stretched i did were with bands and very needed.

Ran out of time today.

And...there was the tight ass blonde in there. She was MAYBE 21 and she was working out with a small kid whom MAYBE was 21...and that was her husband? Seriously, this hot ass girl decided that this was the only guy in her tiny undiscovered world that was the best?
 
Don't let the pussy go to your head......lol
 
Trap bar deads
275lbs for 5x3

Conventional deads
225lbs for 5x5

Marching db lunges
40lb dbs for 5x5

Stretched
Everything was 30 sec+

Trying stuff out. So far, ive got some muscle pain in lower back. Likely getting tugged by the tight piriformis. I don't know. Nice try, but i left grouchy.
 
Squats
245lbs for 5x5 (45 sec)

Brink squat
135lbs for 5x5 (30-45 sec)

Flat db press
90lb dbs for 5x6 (30 sec)

Curtsy squats
Bands
McKenzie pressups
Stretched


Piriformis feels better but i still have residual pain. New thing is standing, instead of tight pain, i have tingles. Sciatica, yes, but perhaps this is better?
 
Conventional deads
285lbs for 6x3 (45 sec)

Weighted chins
45lbs for 5x5 (30-60 sec)

Wide lat pulldowns
150lbs for 3x10 (30 sec)

Rehab circuit
Bands
Stretched


I used straps today cuz my god, that fucking barbell has some braille on it that just doesnt quit. Pain didnt worsen btw.
I wanted more time to do more shit, but i just dont know if im unsuited for it. I did kettlebells for a period of time and i felt like shit got worse, so i never feel like im doing enough.

228lbs today too, with jeans and shoes on..
 
Flat db press
120lb dbs for 5x5 (1 min)

Incline db press
95lb dbs for 5x5 (45 sec)

Jammer station
2 plates on each side for 3x3 (45 sec)
1 plate + 35lbs on each side for 3x3 (30 sec)
1 plate + 25lbs on each side for 3x3 (20 sec)

Marching db lunges
55lb dbs for 8x3 (30 sec)

Band rehab
Stretched


Ok well...i was deadlifting the dbs into position and as the sets went on, my sciatica got worse. Think im caught in that "faulty healing cycle" so i didnt go heavy on the lunges, which didnt hurt.
Did a drop set on jammers, unintentionally. I wasnt being explosive so i had to drop weight.
 
Pendlay rows
205lbs for 8x3 (30 sec)

Db row
100lb dbs for 5x5 (45 sec; strapped)

T bar row
3 plates + 25lbs for 5x5 (30 sec)

Spider row, supinated
2 plates for 4x8 (30 sec)

Leg raises then cable crunches then cable curls

Theracane
Bands
Stretched


A little out of order but A-OK. I did do pendlays first cuz my explosiveness sucks, so wanted to do it fresh.
Wanted to do t bars next but was taken up.
Decided to not include any legs or rehab. Unsure if im overdoing that so ill rest n stretch instead.
 
Standing oh bb press
165lbs for 8x3 (30-45 sec)

Squats
225lbs for 8x3 (30 sec)

Jammer station
1 plate + 35lbs on each side for 3x3
Thrusters
32kg kb for 3x5
Goblet oh press
32kg for 3x5
(45 sec)

Jammer station
1 plate + 25lbs on each side for 3x3
Kb swing
32kg for 3x3
Unilateral oh db press
35lb dbs for 3x5
(45 sec)

4 Sprints
15min cycle

Stretched


God damn did i want to go heavier, but im secretly happy i didnt. Im referring to the squats, but i knew id have left ober energy for the other movements. The sprints, i mean, my legs for the sprints felt heavy. Imagine if i went heavier..

Oh and i have another ass crush.
 
Conventional deads
335lbs for 5x2 (1 min )

Sumo deads
225lbs for 5x5 (45 sec)

Wide weighted pullups
25lbs for 5x5 (45 sec; needed rp)

Kettlebell circuit
Rehab
Stretched w bands


Ok...OK! No pain and im repping over 300lbs! Actually, set 3 had a scare. The first rep felt like something was bad happening on my right side, then the 2nd rep felt like i gave myself a new hernia...on the operated side. 4th set, i refocused and no problems.

Another joy is that certain banded rehab things i did had NO more pain. One still has a bit, so well keep at it.
 
IML Gear Cream!
Bench
295lbs for 5x3 (75 sec)

Bench, wider grip
245lbs for 5x5 (45 sec)

Quad based kettlebell circuit

Stretched


My oh my was today hard. The kettlebells destroyed my legs, and to t hink, i was all sore from benching earlier.
 
Marching db lunges
65lb dbs for 5x5 (1 min)

Alternating flat db press
95lb dbs for 5x5 (45 sec)

Trap bar deads, flipped
275lbs? for 5x5 (30 sec)

Floor press
110lb dbs for 3x5 (45 sec; 120lb dbs for the 1st set )

Dead hangs
Banded rehab
Stretched


Good to be back. The trap bar was flipped and done as an easier quad work. Deadlifts like these are really ground based squats.
 
Flat DB Press
120lb DBs for 5x5 (1 min)

Incline DB Press
90lb DBs for 4x6 (45 sec)

Db Squat
90lb DBs for 3x5
~ss~
Goblet DB Squat
90lb DB for 3x5 (1 min)

French Press
95lb bar for 4x6 (30 sec)

Stretched


Mother of god, do NOT guzzle C4 before doing a workout. Holy shit, I still feel woozy.
 
Romanian deads, w 1 conventional to get in place
275lbs for 5x5 (1 min)

Supinated lat pulldowns
205lbs for 5x5 (1 min)

Gms
95lbs for 3x10 (45 s3c)

Db curls
40lb dbs for 5x5 (45 sec)

Single legged rdls
25lb dbs for 3x3
~ss~
Hammer db curls
25lb dbs for 3x5 (30 sec)

Stretched


Ok, so Romanians were attempted and ummmm, im glad i did them, but i didnt like it. Something hurts right at my tailbone. No sciatica, so nerve pain while flossing, etc.
Forgot to bring my dip belt in so i did heavy lat pulldowns. I dont know why this shit always feels harder than it should but i maintained full rom for a change.
 
Standing oh bb press
185lbs for 5x3 (1 min+ ri)

Push press
135lbs for 5x5 (1 min or less ri)

Squat
225lbs for 8x3 (20 sec ri!)

Kettlebell circuit

Sprintsx6
Stretched


Decided to keep at this weight for reps. Its still whobbly, but im glad i kept at it.
The push press and squats were more for cardio, but mother of christ, i couldnt do the sprints full force cuz i got this pain in my low low back. I used my theracane before and after today and found the spot that is fucking with me. I feel like i fell on a stone! Its not a shooting pain or a muscle pain, just a blunt pain. Pinch pain is closest, but no, pinch is sharp.
 
Sumo deads
315lbs for 4x3 (~1 min ri)

T bar rows
4 plates + 25lbs for 5x5 (1 min)

Unilateral HS row
3 plates on each side for 4x8 (45 sec)

Core circuit:
28kg kb swings for 3
28kg kb suitcase deads for 3 each
20lb dbs curtsey lunges for 3 each
60lb bar curls for 6
x3, 30 sec ri

Bands


Just realized i brought in the theracane and didnt use it.
I did sumos, merely because ive not done them heavily in a while. I may never have done this heavy before too!
I used straps for this and the t bars. Low back is tender, but my god, i think i have to TRY doing aome heavy stuff sometimes. Otherwise, how do i get better? Still, ive learned to use low volume and incorporate the straps. And now my grip likely sucks.
 
Flat db press
100lb dbs for 4x8 (45-60 sec)

Decline bench
225lbs for 8, 8, 6, 6, 5 (45 sec)

Curtsey lunges
25lb dbs for 3x5
~ss~
Db squat
25lb dbs for 3x5 (30 sec)

Kettlebell circuit w/bands

Leg raises
~ss~
Rope cable pressdowns

Theracane, bands, stretched


I spent yesterday sitting on my ass playing borderlands. I suppose..because of THAT, that right ass cheek is all pissed off again. I did some of the band work and it didnt hurt like it did when i first started rehab. However, my low back muscles just above my cheek sure responded to the theracane.

Oh! The reps! I decided to do some volume work today. It was....a lot more taxing than I anticipated. I really did not want to be seen squirming on a light weight decline, but...shit.
 
Trap Bar Deads
335lbs for 3x3 (1 min)

Conventional Deads
315lbs for 5x3 (1 min)

Weighted Chins
45lbs for 5x5 (1 min)

New kettlebell shit

Stretched


Not bad numbers for lower pull. Not great, I am more glad that I stacked the exercises, sure, but Id like more numbers. I used straps for everything btw.
I did do some new kettlebell shit, of which, I always shocks my system.
 
Standing oh bb press
160lbs for 6, 6, 5...and uh oh...
135lbs for 5 and, yep, pop (1 min)

Leg press
5 plates on each side for 4x8 (1 min; last set had 10)

Some kettlebell shit to see how the pain feels..
Cycle for 18 min

Theracane like a mother fucker


160lbs is too much for a 4x6 rep scheme? Gee golly gosh, i fucking guess so, cuz i started to feel some neck pain near my spine. I dropped down the weight and in rep 5 or 6, i felt that ffffffT pop. Now i cant look up and to the left without pain. I then used the theracane and it really helped. Seriously, after a few minutes with it, shit felt ok. Now, that its been a few min, shit is back.

God dammit, why does this happen when ive had GOOD sleep and ZERO alcohol and properly HYDRATED?! Lets see, if i can rep out 185 for 3....lets say 190 is my 3rm, whats 75% of that? Oh...142. Ok 85% is 161 tho and is 4x6 really that hard? With 1 min rests?

Apparently so
 
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