A few new ideas to spice up your back development.
Press 65kg x5x5x9
Weighted Chins 25.25kg x8x6
Dips x25x17x13 (90s rest)
Deadlift 140kg x9, then a back off set of 100kg x12
Starting to get some aches and niggles around rotator cuff so stopping the rest-pause training for now. Also lowered weight on all my main lifts to focus on form and work back up to where I was with (hopefully) more strength.
Incline Bench 90kg x5x5x9+2+1 RP
Machine Preacher Curl 21.25kg x13x8+2+2 RP (superset with bench)
Machine Incline Lever Bench 50kg x12 (following last set of bench), then Incline DB Flyes 10kg x20
Squat 120kg x5, 130kg x5, 140kg x10
SPIN followed by seated Leg Curl 55kg x14x12x11 (90s rest)
Frequency chins x7 throughout day
DB Pullover 46kg x13x12 (2 mins rest)
‘V’ Grip Pulldown 95kg x6, 80kg x9 (2 mins rest) – Technique a bit sloppy on first set, going to go back down and focus on it.
DB Row To Hip 34kg x13x13 (2 mins) – Same again, letting weight become more important than technique.
Smith Rack Pull 105kg x20
Bent Over DB Rear Raise 14kg x12x12x11 (90s)
Frog Press (Leg Press) 215kg x20
DB Walking Lunges 26kg x2x22 (90s rest)
Pull Throughs 47.5kg x10x10x10x10x10 (90s rest)
Seated Leg Curl 50kg x12x12x12x12 (90s)
Toe Press Calf Raise 100kg x12 (DC style)
Bench Press 100kg x5x5x5x5 (2 mins rest)
Incline Bench 70kg x12x10x8 (90s rest)
DB Bench 26kg x12x12x10 (90s)
Cable Flyes 5kg x40
Weighted Dips 29kg x5x5 (2 mins)
DB Overhead Extension 30kg x12x12 (90s)
Tricep Pushdowns 20kg x40
I’m also covering a SPIN class later today so getting paid for cardio! – Bench & Incline Bench in Smith Machine (trained before work so in a commercial setting), Back a bit sore from yesterday so went for good old Chest & Tri’s today – Should get down the ‘Shack’ Sunday for normal session.
DB Pullover 46kg x12x12
‘V’ Grip Pulldown 90kg x9, 80kg x10 (2 mins rest)
DB Row To Hip 34kg x12x12 (2 mins)
Smith Rack Pull 150kg x5, 100kg x20 – just can’t get in right position on smith when heavy so going to do higher reps on it instead.
Bent Over Rear Raise 14kg x12x12, 12kg x12 (90s rest)
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee Raise x12 each side, then Hanging Knee Raise x10
The following is an excerpt from ‘Starting Strength’ by Mark Rippetoe and Len Kilgore. It breaks down in detail, why the squat should always be performed to full depth (where injuries do not prevent it) and describes the stresses on or around the knee and hips.
The full squat is the preferred lower body exercise for safety as well as athletic strength. The squat, when performed correctly, is not only the safest leg exercise for the knees, it produces a more stable knee than any other leg exercise. The important part of the last statement is the “when performed correctly” qualifier. Correctly is deep, with hips dropping below level with the top of the patella. Correctly is full range of motion.
Any squat that is not deep is a partial squat, and partial squats stress the knee and the quadriceps without stressing the glutes, the adductors, and the hamstrings. The hamstrings, groin muscles, and glutes perform their function in the squat when the hips are stretched to the point of full flexion, where they get tight — the deep squat position.
The hamstring muscles, attached to the tibia and to the ischial tuberosity of the pelvis, and the adductors, attached between the medial femur and various points on the medial pelvis, reach a full stretch at the very bottom of the squat, where the pelvis tilts forward with the torso, stretching the ends of the muscles apart. At this stretched position they provide a slight rebound out of the bottom, which will look like a “bounce,” and which you will learn more about later. The tension of the stretch pulls the tibia backwards, the posterior direction, balancing the forward-pulling force produced by the quadriceps, which pull from the front. The hamstrings finish their work, with help from the adductors and glutes, by straightening out, or “extending,” the hip.
Muscular actions on the knee. The anterior force provided by the quadriceps is balanced by the posterior force provided by the hamstrings in the deep squat position. The depth is the key: partial (high) squats are predominately quadriceps/anterior and lack balance.
In a partial squat, which fails to provide a full stretch for the hamstrings, most of the force against the tibia is upward and forward, from the quadriceps and their attachment to the front of the tibia below the knee. This produces an anterior shear, a forward-directed sliding force, on the knee, with the tibia being pulled forward from the patellar tendon and without a balancing pull from the opposing hamstrings. This shearing force — and the resulting unbalanced strain on the prepatellar area — may be the biggest problem with partial squats. Many spectacular doses of tendonitis have been produced this way, with “squats” getting the blame.
The variation in squat depth often seen in the gym. A Quarter-squat, B Half-squat, C A position often confused with parallel, where the undersurface of the thigh is parallel to the ground. D A parallel squat according to the criteria established.
The hamstrings benefit from their involvement in the full squat by getting strong in direct proportion to their anatomically proper share of the work in the movement, as determined by the mechanics of the movement itself. This fact is often overlooked when considering anterior cruciate tears and their relationship to the conditioning program. The ACL stabilizes the knee: it prevents the tibia from sliding forward relative to the femur. As we have already seen, so does the hamstring group of muscles. Underdeveloped, weak hamstrings thus play a role in ACL injuries, and full squats work the hamstrings while partial squats do not. In the same way the hamstrings protect the knee during a full squat, hamstrings that are stronger due to full squats can protect the ACL during the activities that we are squatting to condition for. In fact, athletes who are missing an ACL can safely squat heavy weights, because the ACL is under no stress in a correctly performed full squat (fig below).
Another problem with partial squats is the fact that very heavy loads may be moved, due to the short range of motion and the greater mechanical efficiency of the quarter squat position. This predisposes the trainee to back injuries as a result of the extreme spinal loading that results from putting a weight on his back that is possibly in excess of three times the weight that can be safely handled in a correct deep squat. A lot of football coaches are fond of partial squats, since it allows them to claim that their 17 year-old linemen are all squatting 600 lbs. Your interest is in getting strong (at least it should be), not in playing meaningless games with numbers. If it’s too heavy to squat below parallel, it’s too heavy to have on your back.
Olympic weightlifters provide a perfect illustration of the safety and benefits of the full squat. As of the 2004 Olympics 167 of the 192 countries in the world compete in Olympic Weightlifting. More than 10,000 individuals compete annually in IWF (International Weightlifting Federation) events alone, and the number of participants in total from the 167 countries would be staggering, likely on the order of 2 to 5 million (China alone boasts over 1 million lifters). All over the world, weightlifters squat way below parallel safely, most often using some form of the exercise, either back squats or front squats, every day. That is correct: they squat way below parallel every training day, and most programs call for six days per week.
Isn’t it fascinating that they are both strong and not under the care of an orthopedic surgeon? There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. In the absence of an injury that prevents their being performed at all, everyone that lifts weights should learn to squat, correctly.
Forces on the knee in the squat. The hamstrings and adductors exert a posterior tension on the tibia, and the net effect of the anterior quadriceps tendon insertion is an anterior force against the tibial plateau. With sufficient depth, anterior and posterior forces on the knee are balanced. The anterior and posterior forces on the knee are balanced. The anterior and posterior cruciate ligaments stabilise anterior and posterior movement of the distal femur relative to the tibial plateau. In the correct squat, these ligaments have very little to do.
Article is an excerpt from the chapter ‘The Squat’ – Starting Strength 2nd Edition – Mark Rippetoe & Len Kilgore
SPIN class followed with seated leg curl 50kg x17x15x10 (90s rest)
Incline Bench Press 80kg x5, 90kg x5, 105kg x5+1+1 RP followed by Machine Lever Incline Bench 50kg x16 and Incline DB Flyes 12.5kg x12
Machine Preacher Curl 21.25kg x12x6+2+1 RP (90s rest)
Squat 130kg x3, 147.5kg x3, 165kg x1x1 – struggled today, this weight should have gone for at least 5 reps, put it down to back session yesterday! Going to take a reset and start fresh on 5’s again.
DB Pullover 46kg x12x10
‘V’ Grip Pulldown 90kg x6, 80kg x9
DB Row To Hip 34kg x12x11
Smith Rack Pull 140kg x7
Bent Over Rear Raise 14kg x12x10, 12kg x10
Hanging Knee Raise to Straight Leg Lower x10x10x10, then Hanging Alt. Knee to Elbow x10 (each side)
SPIN class, followed with Seated Leg Curl 50kg x16x14x10 (90s rest)
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+1+1 RP followed with Machine Incline Lever Press 50kg x13 and Incline DB Flyes 12.5kg x11 (All with approx 30s rest between them)
Machine Preacher Curl 21.25kg x12x7+3+2 RP
Squat 120kg x5, 137.5kg x5, 157.5kg x5
– Repeated weights on Bench & Squat from last session. Bum came off the bench on rep 5 of last set, so strictly speaking only counts as 4 reps!
DB Pullover 42kg x12x12
‘V’ Grip Pulldown 85kg x9, 80kg x10
DB Row 42kg x10x10x10, 34kg x10x10 (90s rest)
DB Rear Raise 14kg x12, 12kg x12x10 (90s rest)
Press 57.5kg x3, 67.5kg x3, 75kg x3+1+1 RP followed up with 10kg DB Lat Raise x20
Weighted Chins 24kg x8x6
Dips x30x14x9 (30-60s rest)
Romanian Deadlift 100kg x12 – Felt much better at a lower weight, going to keep the reps high on these an work up slowly.
Had a few minutes left to waste so did some more dips on the way out x20x9x5 with approx 20s rest
Incline Bench 80kg x5, 90kg x5, 102.5kg x5+2+1 RP
Incline Lever Bench 40kg x18, then Incline DB Flyes 12.5kg x14
Machine Preacher Curl 20kg x12x9
Squat 120kg x5, 137.5kg x5, 157.5kg x4 – 4 messy reps! more like good mornings! not a great return to squats so will drop down the weights a little for now to see how next few sessions go.
A few hours later taught Spin then the usual seated hamstring curls 50kg x15x14x10
DB Pullover 42kg x12x12
‘V’ Grip Pulldown To Chest 85kg x8, 80kg x10
DB Row To Hip 34kg x12x10
Deadlift (Smith) 140kg x6 – Strange doing these on a smith machine, obviously nowhere near the same, but still better than nothing!
Bent Over Rear Raise 12kg x12x12
Quick back session at work today, hence smith deadlift – Down ‘The Shack’ tomorrow for Bench & Squats 🙂 – Haven’t squatted heavy/properly for a while, getting back into the groove of things again so looking forward to it!
Chins/Dips – 10 sets of each, broke them up throughout the day frequency style. 8 chins each set and 10 dips.
Press 55kg x5, 62.5kg x5, 70kg x8+2+2 RP
Weighted Chins 20kg x8x6
Deadlift 122.5kg x5, 142.5kg x5, 160kg x5