All that driving took its toll, and my lower back was quite sore Saturday, better today but still not completely out of the woods.
Walking really helps my back - my wife and I took a 3-4 mile walk today and that's always a good thing. I took one more naproxen when I got up but didn't feel the need for it the rest of the day. I think it was my right hip flexor that was tight - I felt it let go towards the end of the walk and it felt really strange, kind of like someone had a piece of duct tape on my right thigh.
Saturday, 21 July 2012
No lifting, sore back, some McKenzie back exercises and a lot of naproxen. Exhausted, took a nap, which also helped immensely.
Sunday, 22 July 2012
Front Squats - after the nice walk mentioned above, I helped my 15-year-old front squat then I did the following myself:
135 lbs. x 3, 4, 4, 4 - all very deep and paused briefly. It's been a few weeks since I've front squatted. Marty Gallagher's schedule starts with 3 sets of 8 for 24 total reps. Today I did 15 total reps. I'm going to try to get in a second FSQ workout this week - I need volume at this lift and 135 lbs. feels like the perfect weight. Being able to do 3 sets of 8 is a good goal although I may settle for 5 sets of 5 as being more in keeping with my goals.
I need to focus on keeping my right knee pushed out - that's where I have the permanent nerve damage and it's tougher than it otherwise would be for me to control.
I noticed tightness in my right trap/neck, focused on keeping the right shoulder low for the final set, which felt really tight and strong.
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