Recent article listed in FB Weekly readings

[codgerus maximus]

Looking really good for the regionals!...

[codgerus maximus]

Back at it today, using the new low-back-pain template. Lots of high reps.

Squat, no belt: empty bar x15x1@4; 95x15x1@5; 135x15x1@6. Three...

[codgerus maximus]

Thanks, Michael. I'm looking forward to trying them.

[codgerus maximus]

I have the same question.

[codgerus maximus]

I'm not familiar with two of the spinal extension movements listed in the template: sphinx and cobra. Could you describe them?

Thanks!

[codgerus maximus]

Thanks, Chas. I bought the lower-back rehab template yesterday. It might be overkill for me but I'll try it for a while. Yesterday I did some body-weight...

[codgerus maximus]

Darn, tweaked by back today while doing squats for sets of 6 at relatively low weight--280. It's the same spot I injured last October, lower right back....

[codgerus maximus]

Starting week 3 of the hypertrophy template. GPP today:

Single-arm DB rows with 65 pounds: 56 (each arm) in 8 minutes; 57 ab wheel roll-outs...

[codgerus maximus]

Nice squatting, even if you think they were high.

[codgerus maximus]

Week 2, day 4:

Two-inch deficit deadlift: 285x8x1@6; 305x8x1@7; 325x8x2@7.5. Four to five minutes rest. I'll add 5 pounds next week.
...

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Week 2, day 3 of hypertrophy template.

Safety bar squat: 185x8x1@6; 205x8x1@7; 225x8x3@8. Four minutes rest. I'll add 5 pounds next week....

[codgerus maximus]

Sorry to hear that. But you put in an impressive session none the less, which is more than I would have done in your shoes....

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GPP today:

Single-arm DB rows with 65 pounds: 48 (each side) in 7 minutes; ab wheel roll-outs, kneeling: 50 in 7 minutes; 30 minutes LISS...

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Day 2 of hypertrophy template:

Deadlift with belt: 340x6x1@6; 363.75x6x2@7; 382.5x6x2@8. Four to five minutes rest. I'll add 2.5 pounds next...

[codgerus maximus]

Nice squat sets--quite a lot of volume there.

[codgerus maximus]

You get used to them after a while. Though whenever I take time off from them my body always feels it when I start doing them again.

Continuing...

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GPP today: 34 chins in 7 minutes, alternating with underhand and neutral grip; 45 ab wheel roll-outs kneeling in 7 minutes; 30 minutes LISS on airdyn...

[codgerus maximus]

Thanks for replying. I guess I was wondering if the article was recommending a high-intensity/lower volume approach as the best way to maximize !RM performance....

[codgerus maximus]

I would be interested about your take on one of the recent studies mentioned in the FB Weekly readings:https://www.sciencedirect.com/science/article/...

[codgerus maximus]

You couldn't stay away! I bet the activity felt therapeutic.