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HumanHorrorFilm
09-06-2008, 09:13 AM
Decided to start a journal here. Nog intro, just straight to weights.

Ive beenhaving problems with my lower back lately, so i made a foam roller and will focus on my OHP for the next three weeks by utilizing Smolov Jr. I did Smolov Jr for my deadlift and it worked wonderfully, im hoping it will help me break through a plateau on OH lifts.

Accessory work will alternate between Hip Belt Squats(using a dip belt) and light Sumo Deadlifts(focusing on utilizing glutes and hip drive) and lots of stretching, foam rolling and heavy back/upper back work.

Here is the first workout from yesterday. Was short on time because of work so i did this in about 30 minutes, had to leave out light sumos

Did some foam rolling before starting lifting for about 10-15 minutes

Push Prerss

125x6
125x6
125x6
125x6
125x6
125x6

Hip Belt Squats-weight is plates dangling between legs
*used my dip belt and stood on two metal folding chairs. Hams touched calves on each rep, did not lockout each rep*

25x20
50x20
70x20
80x20

Finished with 15 minutes of stretching hams, hips, low back, etc.

HumanHorrorFilm
09-08-2008, 08:44 AM
Push Press

135x5
135x5
135x5
135x5
135x5
135x5
135x5

DB Rows

105x12
110x12

Sumo Deads

205x3

*i was going to try and work up to 225x5x3, since my max sumo is 365, but my back wasn't having it. I think i need to get to a doctor to get this checked out immediately.

BULK_BOY
09-08-2008, 08:08 PM
Push Press

*i was going to try and work up to 225x5x3, since my max sumo is 365, but my back wasn't having it. I think i need to get to a doctor to get this checked out immediately.

Good idea bro. Don't mess around with a "bad" Back. Hopefully all you need is a good massage to fix it. GL.

HumanHorrorFilm
09-15-2008, 04:58 PM
okay, rested the back for a week, dropped smolov jr, back on a more traditional strongman ideal

Front Squats-Onto box set right below parellel

barx10
135x3
155x3
185x3
205x3
225x3
245x2
225x3

Cleans from blocks-midshin

135x3x2
145x2x2
155x2

Lunges

25 DB'sx8/8
25 DB'sx8/8
20 DB'sx10/10

Pull-throughs

140x12
150x10
160x10

Tri-set

Cable CRucifx Holds

150lb/handx60sx2
200lb/handx77s

with

Muscle Snatches

65x10x3

Decline Weighted Situps

+25x10x3

.Spent.