Oblivian's Adaptations

Not a good day. Strained my back.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
405 lbs x 1
455 lbs x 1 x 3 sets
*Strained my back bad on the 3rd set. I thought I injured it, but I'm pretty sure it's just strained. This has to do with my form feeling off.

Anyways, I'm going to take at least a week off from lifting. Our baby is due within the month, so when I get back, I'm going to just wing it for a while. I'm sure my lifting will be irregular for a bit. Starting around July or August, I'll really get a solid routine for good year end gains.
 
Hope you get better soon, man. I strained my back a few weeks back but fortunately I was able to lift after a week and it was completely gone by two weeks. Kept rubbing some magical cream on it constantly. Couldn't move for the first two or three days.
 
Oblivian said:
Not a good day. Strained my back.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
405 lbs x 1
455 lbs x 1 x 3 sets
*Strained my back bad on the 3rd set. I thought I injured it, but I'm pretty sure it's just strained. This has to do with my form feeling off.

Anyways, I'm going to take at least a week off from lifting. Our baby is due within the month, so when I get back, I'm going to just wing it for a while. I'm sure my lifting will be irregular for a bit. Starting around July or August, I'll really get a solid routine for good year end gains.
Click to expand...

I hope it's just irregular and not non-existant as my lifting has been this year.
 
likkuid said:
Hope you get better soon, man. I strained my back a few weeks back but fortunately I was able to lift after a week and it was completely gone by two weeks. Kept rubbing some magical cream on it constantly. Couldn't move for the first two or three days.
Click to expand...

I actually still played golf throughout the weekend. It hurts the most if I sit for long periods of time. I think I'm still going to do conditioning and stuff, but stay away from the weights.

Aleks Sytsevich said:
I hope it's just irregular and not non-existant as my lifting has been this year.
Click to expand...

I have far too much energy to not lift. I can't stand sitting around, so I'm sure I'll squeeze some in.
 
Bas Rutten Cds
Boxing: Ten 2 min rounds

CoC Grippers
CoC #1 x 5 x 2 sets
CoC #1.5 x 1 w/ long hold x 2 sets
*First time breaking out the grippers in a long time. Very easy. Didn't want to go too hard my first time back.

Static Stretch
20 minutes
*Figuring out my back issue. I think I should be ok in a couple weeks. Only a few positions hurt, and it's a dull pain. The worst is standing up after sitting down for a bit.
 
Congrats on the baby. Hope the back strain isn't anything serious.
 
Thanks. Yes, first baby.

Heavy Bag
Eight 3 minute rounds

Grippers
CoC #1 x 8 x 2 sets
CoC #2 x 3 x 2 sets

Static Stretch
20 minutes

*Back feels ok when training, but it still hurts when standing up after sitting down. It's like it gets really stiff. I'm hoping a full week off will be enough time off from lifting, but I'll definitely take it slow when I get back into it.
 
Heal quick with the back.

And do you know if it's a boy or a girl?
 
Congrats on baby. Interested to see how he affects your training hahahaha.
 
toonie said:
Heal quick with the back.

And do you know if it's a boy or a girl?
Click to expand...

likkuid said:
Congrats on baby. Interested to see how he affects your training hahahaha.
Click to expand...

Thanks. It's a boy. I'm sure my training will be a bit sporadic in the next couple months.

Light Run
4.25 miles

*Back aches in the morning, but it starts to feel better throughout the day. Once I got through about a 1/2 mile, I felt great.
 
Bas Rutten Cds
Thai Boxing: Ten 2 min rounds

CoC Grippers
CoC #1 x 8
CoC #1.5 x 5
CoC #2 x 1
*The #2 closed easier than ever despite the fact that I haven't really done grip work until this last week.

Static Stretch
20 minutes

*I also rearraged my garage gym with plans on lifting on Wednesday. I will probably go light and see how the back does.
 
Nice job closing the #2! I just added grip work into my schedule as well...
 
Thanks calvus.

First day back to lifting since the back strain. I went really light. Everything felt ok besides back squats. They feel a little awkward and I feel it in my back.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Overhead Squats: 95 lbs x 5

Squats + Front Squats
135 lbs x 5 (Front Squats)
185 lbs x 5 (Back Squats)
185 lbs x 5 (Front Squats)
205 lbs x 5 (Back Squats)
205 lbs x 5 (Front Squats)
225 lbs x 5 (Back Squats)
225 lbs x 3 (Front Squats)

SOHP + Push Press
95 lbs x 5 (SOHP)
135 lbs x 5 (Push Press)
135 lbs x 5 (SOHP)
155 lbs x 5 (Push Press)
155 lbs x 3 (SOHP)
185 lbs x 5 (Push Press)

Thickbar Pullups
BW x 8 x 2 sets
BW x 5

Bench Press
135 lbs x 5
185 lbs x 5 x 2 sets
205 lbs x 3 x 2 sets

Ab Wheel Rollouts (from knees)
10 reps x 3 sets
 
Heavy Bag
Eight 3 minute rounds

CoC Grippers
#1 x 8
#1.5 x 5
#2 x 1 x 2 sets

Static Stretch
20 minutes
 
My back still aches every once in a while, so I'll keep going really light.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

SOHP
95 lbs x 5
135 lbs x 3
155 lbs x 2
175 lbs x 1

Push Press
185 lbs x 3 x 2 sets
205 lbs x 2 x 2 sets
225 lbs x 1

Back Squats + Front Squats
135 lbs x 5 (Front)
185 lbs x 5 (Back)
225 lbs x 5 x 3 sets (Back)
225 lbs x 3 x 3 sets (Front)

Bench Press
135 lbs x 5
185 lbs x 5 x 3 sets

Thickbar Pullups
BW x 8 x 3 sets
 
Light Run
5k - sprinted the last leg

CoC Grippers
#1 x 5
#1.5 x 5
#2 x 1 x 3 sets

Static Stretch
20 minutes
 
Still winging it and going light.

Warmup
Heavy Bag + Jump Rope: 5-10 minutes

SOHP
95 lbs x 5
135 lbs x 3
160 lbs x 2
185 lbs x 1

Push Press
185 lbs x 5 x 3 sets

Squats + Front Squats
135 lbs x 5 (Front)
185 lbs x 5 (Back)
225 lbs x 3 (Front)
225 lbs x 5 (Back)
250 lbs x 2 (Front)
250 lbs x 4 (Back)
275 lbs x 1 (Front)
275 lbs x 3 (Back)

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3 x 3 sets

Thickbar Pullups
BW x 10
BW x 9
BW x 8
 
Bas Rutten Cd's
Boxing: Two 3 min rounds

Heavy Bag
Six 3 minute rounds

CoC Grippers
#1 x 5
#1.5 x 3
#2 x 1
#2.5 x forced close

Static Stretch
20 minutes
 
Same Story - still going light

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

SOHP
135 lbs x 5 x 3 sets

Push Press
185 lbs x 3
205 lbs x 2
225 lbs x 1 x 3 sets

Front Squats/Back Squats
135 lbs x 5 (Front)
185 lbs x 5 (Back)
225 lbs x 5 x 3 sets (Front)
225 lbs x 8 x 3 sets (Back)

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 2

Thickbar Pullups
BW x 15

Ab Wheel
From Knees x 10 x 3 sets
 
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