I got myself hyped up for today, and have been looking forward to today's workout for the past 2 weeks. I missed Bone Breaker Barbell last weekend due to my trip to Chicago, but I was there today and all week long I prepped to break new records.
I did break one record, but I came up well short of the one I really wanted to break, and even tweaked my back in the process so I'll be taking a break from deadlifts for a while. Bummer. Though I kinda knew this day was coming. My lower back is always susceptible to pain, soreness, injuries, etc.
Next week I begin incorporating massage therapy into my program as well. Just gotta wait until payday. Wish I would have started with that sooner. Oh well, I'm hanging in there and still making progress. Will just focus on some other things for a little while. Shoulders, abs, and arms perhaps.
I realized I left my training journal at Bone Breaker Gym. But that is alright since I'm going back there tomorrow as well.
I'll post based on memory and alter it if I need to once I get my journal to look at:
8 minute run in the sun
Forward arm circles
Backward arm circles
135lbs x 15
225lbs x 5
315lbs x Fail
315lbs x Fail
275lbs x 1 - something tweaked in my back and I put the weight down and was done with deadlifts for the day.
I moved over to Barbell Shrugs, pulling off the rack since I couldn't bent over without pain, but I tested it with 245lbs and it also put strain and pain on my lower back. Then Big Bald Mike suggested to use a different grip and put the bar behind me and shrug from that angle rather than in front. Amazingly, no pain at all, even though just picking up a small 10 pound weight bending forward gave me sharp pain in my lower back.
Since it didn't cause any pay with a behind my back grip, I shrugged that way. For the past week I was aiming for a 405-lb barbell shrug. It went like this:
Behind the back Barbell Shrugs
245lbs x 10
315lbs x 10
405lbs x 10
455lbs x 6
495lbs x 5
505 lbs x 5
539lbs x 2
I never knew I could lift over 400 pounds with my upper body. Granted, these were just shrugs, pulling the barbell off the rack and doing a fairly short movement, but it still felt nice to hold that much weight. All through the 400's it felt pretty easy and manageable so I went over 500 pounds and it felt just fine. My previous best was about 5 days ago when I shrugged 355 pounds. Today was a pretty big jump.
My lower back is still sore and I'm bummed I'll likely have to take some time off from deadlifts, but at least I have a new favorite exercise to fill its place
Gotta get some sleep soon. Another day at Bone Breaker Barbell tomorrow.