The low back has been quite achy since Thursday’s deadlift session. While still not as bad as it has been previously, I am frustrated by this reappearance and doing what I can to attack it. As I was warming up at the gym this morning, the ache and discomfort persisted and made me wonder how I’d be able to do my squat sets when I could barely do a body weight squat.
1. wide grip bench press (2-2×0)
warm up: 45 lbs x 6, 65 x 5, 85 x 4, 95 x 4
main event: 110 x 3, 110 x 3, 110 x 3, 110 x 2
The back discomfort made arching uncomfortable, so I minimized my arch during the warm up sets by having my feet on the bench…barely since the benches are not very long. I don’t like to do heavy sets without the use of my legs though, so I put my feet down and had a small arch for the working sets. Even then, I was a little slow getting up after each set.
2. high bar squats (3-0x0)
warm up: 45 x 8, 65 x 10
main event: 90 x 10, 90 x 8, 90 x 8
The weight was light, but the slower eccentric and higher reps made these sets anything but easy. The back was less bothered than it was doing body weight squats earlier, but it still wasn’t completely normal.
3. close grip bench press (3-1×0)
65 lbs x 12, 65 x 12
These were done with my feet on the bench again because of the back.
4a. back extensions
x 12, x 12, x 8
4b. leg raises
x 12 , x 10, x 8
The back extensions actually felt good on the low back, but my hamstrings were screaming in agony. The leg raises, however, were like torture on the back.
Week one of the new program is complete.