Week12 - Day31B - Tweaked
Weight: ?? Duration: 11:30am - 12:21pm ~ 1hr 10min.
And when things were going so well.
Squats: 5x135 + 5x155 + 3x175 + 5x195 + 3x195 + 5x185
Someone else was on the squat rack with 4 more sets so I decided to work in with him. He was using high bar squat and had pretty impeccable form. I didn't want to inconvenience him so I decided to keep 1 45lb plate on and do a warm-up on that. I proceeded to go completely off of my normal ramp sets. It was at the point that I did my 3rd rep on the first work set that I felt something weird happen in the low back. I've felt the same sensation before when I was doing plyometrics. I got it checked out and X-rays didn't show any problem and I was told to keep off activities with low back for a week and...it went away. Bending over, currently, has a slight twinge that is very familiar, but not as aggravated compared to last time. I may get it checked out again. Suffice it to say I'll probably warm-up considerably more to avoid this. In addition, I need to work on more core to stabilize my torso and prevent it from falling forward.
Seated Plate Raises: 3x10x25 Seated Lateral Raise: *3x10x12 *Seated DB Shrug + Clean + Half Press: 3x10x12
Instead of looking forward, I decided to, instead, look a bit down in order to put less strain on my neck. These weren't as bad as last time.
Deadlift: 5x145 + 3x165 + 2x185 + 1x205 + 1x225 + 5x245
Pretty easy. Rested plenty between last 3 sets up to the work set. The lower back tweak had subsided a bit more by this point.
*Accessories: *Preacher BB Curls 10x50 Incline DB Press 2x10x40 Push-ups 10/10/6
*Core: *Elbow Planks 45 sec.