Chuck Kasson

So what next...

My back has been royally messed up for the last 7 days. I've been doing rehab movements at least twice a day...usually 3-4. It is a weird injury. I can barely sit in a chair in class or grab my ink pen off the floor without feeling like somebody has a rusty knife in my back twisting it with every milimeter I move. I can hardly get out of bed and walk to the shitter without pain. But...I can work out...and then it feels better. But if I sleep, or sit in class...all bets are off. It's amazing that I can't bend over to put my socks on in the morning, but later that day I rattled off 315x20 in the deadlift....bizarre

I feel like I'm progressing though. Hard to say how much, but I don't see this being a problem in 2 weeks (I'm knocking on wood right now)

I'll cover my rehab movements first then move on to training

Rehab
Gentle stretching
Bird dogs
Abdominal fallouts (Blast straps)
Planks
Side planks
Modified situps
Scared Cats (Spinal Flossing)
Band hip abduction
Isometric Hip Adduction
Band good mornings
Band DL
Band Squats


Sunday
Upper

OHP
135x10
185x4
225x7
245x7
275x7
275x5
315x2

Pullups
BWx5
+10x5
+20x5
+30x5
+40x3+1+1

Dips
BWx10x3

Facepulls
Somex15x3

Core Work/Rehab
Pull Down Abs w/ Ball
Plank with shoulder horizontal abduction
6# Med Ball
12# Med Ball

I was really careful on the presses. I didn't have a belt, so I was a bit anxious about going too heavy for too many reps. I felt fine on the 315 though. Good confidence builder.

I'm going to switch training around here for this next training run. I'll do DE lower on Monday, Tuesday will be Heavy stuff at Jobe's, Wednesday will be off or light recovery, Thursday will be heavy lower and Friday will be DE Upper, either at Jobe's or Troy's or some other random place.

As a mega-side note, I really really like arm over arm pulls, I really feel like it's an exercise I can do that will really help my deadlift, as well as my pressing power overhead. Look for it to make many more appearances...