It's just for my own information by the way. :spam:

I know...to add to your vast knowledgebase.

Thursday 3/22/07

Squat -------------------- 3x5 185 lbs
Bench Press -------------- 3x5 185 lbs
Deadlift ------------------ 1x5 200 lbs

Dips --------------------- 2x8 plus 30 lb assist

Notes:
My back felt OK. Still a little pain, but now that I know what it is, it doesn't seem too bad. Bench and Deadlift were pretty easy. It's been 14 days since I did them. I plan to progress with the Bench and Military Presses (no bending over) and stay lower poundage for Squat, Deadlift, and Rows until next Thursday.

It's good to be back to the gym this week.

Saturday 3/24/07

Squat -------------------- 3x5 185 lbs
Military Press ------------- 3x5 125 lbs
Rows --------------------- 3x5 115 lbs

Chin-ups ------------------ 1x8 1x7

One arm dumbbell curls ---- 1x8 30 lbs
Cable Tri Extensions ------- 1x8 160
EZ Curl bar ---------------- 1x6 75 lbs
Cable Tri Extensions ------- 1x8 160

Notes:
Still keeping Squats and Rows down until by back is better.

Doc doesn't want me to do any lifting that involves bending over for a while. So my Rippetoe's Starting Strength program is officially on hold. He also suggested I take a Glucosamine and Chondroitin supplement. He admitted there is debate as to the effectiveness of these to help joint movement, but they won't hurt. I need to work on loosening up my back and keeping it loose. My back feels 100% since yesterday's appointment, but it will likely bother me again if I put strain on it again too soon.

I need to come up with a Plan B routine. Yesterday I went to the gym for cardio and tried one of the leg press machines without any weight. It felt good, so I'm thinking about replacing Squats with Leg Press for now. I plan to replace Rows with a Lying T-Bar Row. I can still do Military Press and Bench Press. I'll also add Abs as soon as I can.

So I just need a Deadlift replacement(s). I'm not sure there will be anything to replace Deadlift without bending, but I'd like to do something in it's place.

Depending on if my new routine doesn't work out or if I do not keep progressing with it, I may need to change my goals temporarily. I could still stand to lose about 10 pounds more of fat, so I could focus on burning fat and maintaining as much muscle as possible until I'm able to get back to the program. But I would like to keep progressing my strength first if possible.

Any suggestions or advice is welcome.

Sounds like you've been doing deads with mostly back. I.E. using your back as a lever instead of driving with your hips and legs. I have a bad lower back, and trust me I don't "bend down" when I dead lift. If I did I'd be screwed. If you're doing deads the way I described...which most people seem to...you should modify it to a more conventional technique. It likely will mean less weight but in the long run more since you'll still have your back.

But I'm not sure if bend down means bending over.

I think you'd be better off seeing a physiotherapist on this for a routine and such. Doctor's, unless he's a sport medicine doc, aren't that well versed in exercise prescription.

I don't bend over per say while Deadlifting. I just used the term generically meaning bent at the waist.

I'd say my back position while Deadlifting is similar to when Squatting. Being a rookie, I probably should seek technique advise on both. Maybe I'll make a video and sent the link to you. I don't trust anyone at my gym to know anything about Squat and Deadlift technique.

If you know of any videos of perfect technique, could you point me to them? I could search myself, but I wouldn't know if what I was watching is acceptable or wrong.

Well of course technique will vary somewhat for the individual. But in general I've not found any decent deadlift ones. I've seen some good squat ones. I'll try to dig them up.

The squat and deadlift articles in the training articles section are very good, imo. You could probably get what you needed from them. Basically as far as back health you want the majority of stress to be compressive instead of shear stresses.

Most peoples "technique" has more to do with what lets them lift the most weight right off the bat whether than any reasoned thinking in terms of long term health.

Tuesday 3/27/07

Leg Extentions
Bench Press ---------- 3x5 190 lbs
Deadlift -------------- 1x5 135 lbs

Dips ------------------ 2x8 with 35 lbs

Notes:
I tried the Leg Press with low weight for one set and decided to not do them. The lower back area still moves while doing them and I barely felt it, but I don't want to take any chances. So I went over and did Leg Extentions. I think I'll do these until I Squat again.

Working my way back up to where I was a few weeks ago on Bench Press.

I decided to try light Deadlifts with one plate on each side. Felt good...didn't bother my back at all.

Oh, Phil I forgot about this:

http://www.slidetour.com/sample1/dis.../deadlift.html

Of course everyone can't deadlift exactly the same but this is a really good example, imo, of a conventional deadlfit. Your back may be a little more vertical (mine is) or whatever.