Adarq.org

Leg day:

Low bar squat:

20x5x2
60x5
80x3
100x2
110x1
100x4,3,3

Dumbbell BSS:

10x8,6

Bodyweight: 94 kg

Comments:

First time squatting over 100 kg in 8 years. The dumbbell Bulgarian split squats were surprisingly difficult, although they did come right after squats so I was already tired. Vert is in the ~24 inch range, but I'm not trying to jump at this weight since it's pretty dangerous and my right knee is acting up.

PS. It would've been nice to still be able to use my old log and read through it.

http://eadseminar3.com/eads-3-video1/

Tell me if this loads for you.

OK so considering my continuous back issues, I think I'll be out of the gym for a while and I'd want to kind of do pullups and pushups and planks with dynamic leg work (jumps, plyos etc) for some period of time, while trying to lose weight.

Training wise, how would you structure such a thing? I'd like to do the calisthenics work for "strength" and then do jogging/cardio work, and maybe some interval sprints (if I have where to do them, they are now asking money to get to the track).

Would you do long distance running (long distance for me, that's a mile or so) one day and then 2 days later, interval work? KB swings? (assuming my back allows me to do them)

PS. Come to think of it, maybe I should just give up. After 8 years of non stop squatting I'm pretty much at the same level of absolute strength (if not worse) than for example 2-3 years ago, while being 10 kg heavier. Not to mention my vert is 24-28 inches off one leg and ~24 off two.

So when you look at this, after years of training (consistently), you can only conclude it doesn't work and it's a waste of time while also destroying my body. We like to come here on this forum and pretend it works but the reality is that it only works for people who actually are made to respond to training and don't have ultra-extreme depression and terrible nutrition and 0 money and a ton of other issues.

Maybe I should revert back to being a skinny-fat nerd with no life AND no training on top of it, it kinda comes naturally to me.

So I've been having my low back pain since 2 months now. Sometimes if I sit stationary the pain gets so bad that to get out of bed I have to push with my hands on my knees. Sometimes I have to wash my teeth standing vertical, not bending at the bathroom sink.

Any ideas of stretches/other treatments for this? I usually do a stretch for the hamstrings with a bent back... that takes care of both the hams and the spinal erectors, like this:



Any other ideas? The pain is at the SI joint I think, usually on the right side (the side with the least amount of ankle dorsiflexion, by the way).

After the stretch it's usually better, I can bend with less pain/no pain, but let it get stiff and it's really bad.

Not to mention I can't squat with this thing going on.

What do you make of this article?

http://www.strengtheory.com/high-bar-and-low-bar-squatting-2-0/

<a href="http://www.youtube.com/watch?v=DuYq8hZZeGQ" target="_blank">http://www.youtube.com/watch?v=DuYq8hZZeGQ</a>

http://www.strongfirst.com/jump/

http://www.ericcressey.com/prolonged-sitting-posture