Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
1) Broom handle is good.
2) Yes, blocks or those Olympic plates.

[/ QUOTE ]

have you seen those plywood cutouts in the shape of 45# plates that help teach proper technique? they are pretty sweet for beginners and/or women and children.

brag (but not a very good one)

PR'd CF WOD "Cindy" today!

Cindy is 5 pullups, 10 pullups, 15 squats
as many rounds as possible in 20 minutes.

23 rounds!

i died barely getting 13 rounds in march when i first tried it. this was a grind, but i still had a ton of gas left after laying on the floor for ten minutes to recover.

later. J.

[/ QUOTE ]

Congrats!

Re: November [censored] thread
 

For all you cottage cheese freaks who (like me) can't stand it plain, I recommend combining it with some dried figs and throwing it in the blender for about 10 seconds. Quite tasty.

Re: November [censored] thread
 

[ QUOTE ]

Cindy is 5 pullups, 10 pullups, 15 squats


[/ QUOTE ]

10 pushups?

Re: November [censored] thread
 

[ QUOTE ]

I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


[/ QUOTE ]
I'd like to see your program.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]

Cindy is 5 pullups, 10 pullups, 15 squats


[/ QUOTE ]

10 pushups?

[/ QUOTE ]

yes 10 pushups, i am a muppet, ldo.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
1) Broom handle is good.
2) Yes, blocks or those Olympic plates.

[/ QUOTE ]

have you seen those plywood cutouts in the shape of 45# plates that help teach proper technique? they are pretty sweet for beginners and/or women and children.

brag (but not a very good one)

PR'd CF WOD "Cindy" today!

Cindy is 5 pullups, 10 pullups, 15 squats
as many rounds as possible in 20 minutes.

23 rounds!

i died barely getting 13 rounds in march when i first tried it. this was a grind, but i still had a ton of gas left after laying on the floor for ten minutes to recover.

later. J.

[/ QUOTE ]

Congrats!

[/ QUOTE ]

thanks shemp.

feeling better, training hard, should be ready for you sometime in 2017!! hope all is well with you.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]

I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


[/ QUOTE ]

I'd like to see your program.

[/ QUOTE ]

I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]

I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


[/ QUOTE ]

I'd like to see your program.

[/ QUOTE ]

I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

[/ QUOTE ]
Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
1) Broom handle is good.
2) Yes, blocks or those Olympic plates.

[/ QUOTE ]

have you seen those plywood cutouts in the shape of 45# plates that help teach proper technique? they are pretty sweet for beginners and/or women and children.

brag (but not a very good one)

PR'd CF WOD "Cindy" today!

Cindy is 5 pullups, 10 pullups, 15 squats
as many rounds as possible in 20 minutes.

23 rounds!

i died barely getting 13 rounds in march when i first tried it. this was a grind, but i still had a ton of gas left after laying on the floor for ten minutes to recover.

later. J.

[/ QUOTE ]

Congrats!

[/ QUOTE ]

thanks shemp.

feeling better, training hard, should be ready for you sometime in 2017!! hope all is well with you.

[/ QUOTE ]

The myth of my dominance is crumbling before my eyes. You are now one behind my present best and while I don't think I can get much better I'm afraid the heat of competition might spur you to an extra round or two. Oh well. I still have Fran (for now, anyway).

Btw, let me give my Ode to the Overhead Squat. I introduced it and worked as part of my warm-up throughout September and October-- working up to doing a couple of 15x95. At the end of October I did a max rep set and got 30-- I might have gotten more, but I didn't want to have to dump. Haven't done any since, and it doesn't look like I'll get back to it until January.

That is all just background noise. I have this to say: this lift has changed my life. I feel that my posture has improved due to a mere two months with this exercise. I have a kind of rigidity in my upper back which makes me feel as if I'm standing taller and straighter. A lesser point: I think my squat is better. I miss it, and I'm looking forward to getting back to it. I'm mulling over different options/goals for including it in my workouts.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
[ QUOTE ]

I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


[/ QUOTE ]

I'd like to see your program.

[/ QUOTE ]

I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

[/ QUOTE ]
Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

[/ QUOTE ]

I'm lucky to have been given reasonably strong and healthy shoulders. I think going heavy three times a week with overhead press is nutso. Consider going heavy once or at most twice a week. And working other weights and other exercises the other days.

Re: November [censored] thread
 

[ QUOTE ]
Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

[/ QUOTE ]

Once I get closer to my max lifts(I'm starting at ~50% of my estimated max) or I find the 3x/wk full body is too much, I'll change my rep volume and workout frequency. I want to focus on nervous system training to start with and the best way to do that(AFAIK) is to get a lot of reps with perfect form.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

[/ QUOTE ]

Once I get closer to my max lifts(I'm starting at ~50% of my estimated max) or I find the 3x/wk full body is too much, I'll change my rep volume and workout frequency. I want to focus on nervous system training to start with and the best way to do that(AFAIK) is to get a lot of reps with perfect form.

[/ QUOTE ]

I think the way even these high volume/high intensity progressions usually work is that the rep number stays fairly constant, but the set number and %of_max rises each time. This is a programming option a person does maybe once a year... There's also a break in the middle for speed/explosiveness.

edit: You might look at the "Smolov Squat Cycle" all over the net for ideas.

edit2: I'm not recommending this, btw.

Re: November [censored] thread
 

Found this pretty good squat form instruction video :

http://www.straighttothebar.com/2007/08/squat_rx.html
Straight to the Bar: Squat Rx

Ooh there's a whole bunch here :

http://youtube.com/view_play_list?p=C03D688F10C4DE1F

Re: November [censored] thread
 

[ QUOTE ]

Ooh there's a whole bunch here :

http://youtube.com/view_play_list?p=C03D688F10C4DE1F


[/ QUOTE ]
These are good, I've seen a few of them.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
[ QUOTE ]

I plan to do a basic Overhead Press/Deadlift/Squat routine 3x week. I will prob. alternate DL and Squat days once I work up to lifting heavier weights.


[/ QUOTE ]

I'd like to see your program.

[/ QUOTE ]

I haven't plotted it out , but I want to keep it very simple:

Month 1: 6 day/wk daily stretching and broomhandle reps.
Month 2: 3x10 for each of the 3 lifts. I will start with 135 pounds for the DL and Squat and 85 pounds for the OHP and add 5 pounds/wk for each lift until I can't progress any more, then I'll figure out where to go from there.

[/ QUOTE ]
Your overhead press will stall long before squats/deadlifts, something to keep in mind. I'm not sure how you'll respond to training OHP three times a week but please keep a log so I can learn from it.

[/ QUOTE ]

I'm lucky to have been given reasonably strong and healthy shoulders. I think going heavy three times a week with overhead press is nutso. Consider going heavy once or at most twice a week. And working other weights and other exercises the other days.

[/ QUOTE ]
I was going to suggest that he consider alternating some other upper body exercise with OHP as well. Bench press is the obvious one.

Re: November [censored] thread
 

[ QUOTE ]

I was going to suggest that he consider alternating some other upper body exercise with OHP as well. Bench press is the obvious one.

[/ QUOTE ]

Personally, I don't do a lot of bench, but yes. There's also push-up variations, dips, push-press, push-jerk, thruster, dumbbell variation, etc. I think if you choose well (and do the same with pulling) that everything essentially becomes a form of assistance with everything else-- the hope is to avoid both the CNS overload and the joint/shoulder girdle overload that may come with working some of these movements too much and too heavy. So many people seem to have shoulder problems... Maybe I'm just lucky not to.

Re: November [censored] thread
 

[ QUOTE ]
For all you cottage cheese freaks who (like me) can't stand it plain, I recommend combining it with some dried figs and throwing it in the blender for about 10 seconds. Quite tasty.


[/ QUOTE ]
yea figs are pretty good and very sweet so that would def. cut the dryness..i may try it..grapes, kiwis may be good too..

Re: November [censored] thread
 

I tweaked my shins by doing 2 days of speedwork in a week about 10 days ago..which was dumb of me to do so I havent run since..My mistake was not just to do 2 days of speedwork but also up my weekly mileage a bit too much. The upside of that is my PT workouts are killing it up to 6 sets of 10 pullups,25 situps/crunches or roman chairs whatever I feel like doing for abs and 25 pushups-all supersetted usually do it 35 minutes M,W,F.

Cant beleive how much stronger I feel. I had added chinups for a couple weeks doing like another 3 sets of 10 but I broke a rib 2 months ago surfing and whenever I do alot of chinups my ribcage still gets sore. Too bad ..guess I need to wait another month or two. I had a nasty rib injury was useless for 7 weeks. The commando pullups are fun too and dont hurt my rib. One issue that a friend has helped me with ie pullups is really focusing on your stabilizers(core) when doing pullups ..so that you avoid swinging this makes pullups much easier..I still swing a bit on last few reps but I'm in much more control.

Anyways I did run that 5K about 2 weeks ago and only did a 8:55 pace but first time I ran a 5K in 12 years.

Right now I'm swimming about 12K-15K meters weekly, doing PT and stretching regularly ..also doing a lot of core work ie planks and ab workouts.

Thinking about swimming 50 meter and 100 meter in 45-49 age group in some local Masters meets..luckily some new guy at my gym is now teaching Masters workouts..he was an All-American and placed top 5 in 50meter free and top 20 in 100 meter free in FINA World Masters..iow a world class sprinter for his age..37.My goal is to break 28 in the 50 and 1:00 in the 100 ..not too far from either currently would land me in middle of my age group. I occasionally battle exercise-induced asthma type crap so I need to backdown occasionally.

Anyways I'm glad I'm reading this forum and getting a feel what you younger guys are doing these days.

I looked up Crossfit and there is a guy up in Melbourne FL doing some stuff...I think I may possibly start to lift again either doing just basic compound exercises or more dryland training for swimming.
Also going to add dips to PT as soon as I can can get to a higher number of pushups..30 vs 25 for 6 supersets. that whole PT workout is from an 18-week Navy Seal Workout from bb.com. It has taken my ~3 months to get up to ~8th week...except of course the running which I'm too slow to keep up w/ an 8:30 pace for 15-20 miles a week..

another tip if you want to increase your ability to do more reps in you pullup/chinup/pushup sets try doing a max set first. About a month ago I started to really plateau and a pal told me I needed to mix up my workouts by doing diffrent types of stuff ie pushups using knuckles, just fingers-which is deathly hard, close grip-to work your tris more, etc.
try doing max sets if you get stale.

Re: November [censored] thread
 

Shemp (on the overhead squat)

that is so awesome and i totally totally agree and am going to add a touch of my personal experience.

before i forget to mention it 95# for 30 reps is outstanding and quite an achievement and i am going to try it on my rest day tommorrow, but i think i will fail in the 20 to 25 range. my pr for 15 is 110#, but that extra 15#'s made a huge difference. i have no real desire to get to the bodyweight ohs for 15 (a CF benchmark) but it would be cool, but not as cool as 95# for a ton of reps imho.

i am finally getting to use bumbers so going to failure is now actually an option!!!

that being said:

the first time i tried this lift i could not keep my heels down with a broomstick and go below parallel, not even close. so my pr was zero reps w/a stick. not so cool. i now do 3x15 w/the oly bar everyday as i warmup and it has made all the difference in the world for my core strength, all forms of squats, posture, etc, etc.

i mix it for practice and whenever it comes up in the CF wods and what i used to dread i now embrace. nancy is one of my favorite girl wo's for sure.

i think it probably is the single best lift there is and can be done with less weight and is more effective as a total body exercise than almost anything (deadlifts are close, but no need to argue) all of this has just been to say what shemp said. the OHS is the nuts.

this has nothing to do with anything, but for you young guys packed in gyms with a bunch of hotties and would love their attention bust out a few sets of OHS and you will get all the stares you could ever want. people are fascinated by this lift irl because almost no one can really do it.

carry on my brothers, carry on. J.

Re: November [censored] thread
 

Damn I wish I could OHS. In Squat Rx #9 he busts out a few at 225 and there's a lot of good tips.

Re: November [censored] thread
 

I'm not physically or mentally ready for a run at the BW challenge and am not in a hurry to get there. I do think when I get back to the lift that I'll try some ramping 3x8s, slowly building from 95#, just to tease out where/when my comfort level breaks down and if I can push that point upward. But given the progress I've made at 95# just by putting it in as a regular part of my routine-- I think that is where I'm going to end up. There doesn't seem to be a compelling reason to push it. Also: PVC pipe helped my progress (too) at the beginning even more than fighting a naked bar.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
1) Broom handle is good.
2) Yes, blocks or those Olympic plates.

[/ QUOTE ]

have you seen those plywood cutouts in the shape of 45# plates that help teach proper technique? they are pretty sweet for beginners and/or women and children.

brag (but not a very good one)

PR'd CF WOD "Cindy" today!

Cindy is 5 pullups, 10 pullups, 15 squats
as many rounds as possible in 20 minutes.

23 rounds!

i died barely getting 13 rounds in march when i first tried it. this was a grind, but i still had a ton of gas left after laying on the floor for ten minutes to recover.

later. J.

[/ QUOTE ]

Congrats!

[/ QUOTE ]

thanks shemp.

feeling better, training hard, should be ready for you sometime in 2017!! hope all is well with you.

[/ QUOTE ]

The myth of my dominance is crumbling before my eyes. You are now one behind my present best and while I don't think I can get much better I'm afraid the heat of competition might spur you to an extra round or two. Oh well. I still have Fran (for now, anyway).

Btw, let me give my Ode to the Overhead Squat. I introduced it and worked as part of my warm-up throughout September and October-- working up to doing a couple of 15x95. At the end of October I did a max rep set and got 30-- I might have gotten more, but I didn't want to have to dump. Haven't done any since, and it doesn't look like I'll get back to it until January.

That is all just background noise. I have this to say: this lift has changed my life. I feel that my posture has improved due to a mere two months with this exercise. I have a kind of rigidity in my upper back which makes me feel as if I'm standing taller and straighter. A lesser point: I think my squat is better. I miss it, and I'm looking forward to getting back to it. I'm mulling over different options/goals for including it in my workouts.

[/ QUOTE ]

Have you ever done turkish get-ups? They sound like they would also be right up your alley.

Re: November [censored] thread
 

Do the GTG groove protocol and you can do OHP heavy for five and six days a week. Most people feel more productive doing a "work-out" than a GTG, but for strength and recuperation it can't be beat.

Re: November [censored] thread
 

[ QUOTE ]
I'm not physically or mentally ready for a run at the BW challenge and am not in a hurry to get there. I do think when I get back to the lift that I'll try some ramping 3x8s, slowly building from 95#, just to tease out where/when my comfort level breaks down and if I can push that point upward. But given the progress I've made at 95# just by putting it in as a regular part of my routine-- I think that is where I'm going to end up. There doesn't seem to be a compelling reason to push it. Also: PVC pipe helped my progress (too) at the beginning even more than fighting a naked bar.

[/ QUOTE ]

after i got even a bit comfortable with the movement i felt like doing it with a light load (45#) was key to developing my postitioning a bit. sorta same with front squats where you have to have a load of some sort to help get your arms in postion. with the ohs i needed something to force me to stay active in the shoulders and be punished (drop the weight) if i swayed forward at all.

i have started helping a couple friends with basic movements and it is amazing how tough the ohs with pvc or a dowel is for almost everyone initially.

thanks for the update and great job.
btw, what has made you take them out of your programming?

cheers. J.

Re: November [censored] thread
 

just did this workout in 78 degree water..love swimming in cold water..

All interval work mixed in with 10-15 minutes of chit-chat.

Swimming
Training Swim
2:00 pm
> 3100 meters
1:18:29 (40:44/mile)
200 WarmUp
4x200 @3:00, 3:30 interval
100 PULL
12x100 @1:25-1:30 1:45 interval
100 PULL
6x50 @0:40-0:45 1:00 interval
4x50 Over/Under
200 CoolDown

Re: November [censored] thread
 

I planned November and most of December before I had gotten very deep into the OHS. It just doesn't fit well with how I'm planning to end up the year, although I suppose I'll do a 1x15x95 in a warm-up here and there.

You are right about the importance of introducing a light load. It would be more accurate for me to say that I have found stepping back and forward from the PVC pipe and using it for dislocates to be important parts of progressing with the movement.

On a related note. I like how much of a premium is placed on focus-- even at low loads and when you are entirely fresh. It's one of the reasons I don't see a need to push it. EG, say you are doing 1x15x95. No matter how comfortable you are with that task, if you have a really bad/sloppy rep at rep three, not only can you lose it, but you will also have created fatigue that will start to catch up with you later in the set.

There are other things I could add, but to have a lift which you feel has improved your posture after 2 months... there's not much bigger of a recommendation I can make.

Re: November [censored] thread
 

[ QUOTE ]

Have you ever done turkish get-ups? They sound like they would also be right up your alley.

[/ QUOTE ]

Only with toy weights. I've been thinking of working it more for awhile, but simply haven't gotten around to it. I might spend a lot of second quarter next year with unilateral stuff. We'll see. Thanks for the recommendation.

Re: November [censored] thread
 

So we had our yearly game against williams today (huge amherst williams rivalry). Every year the teams bet jerseys, and it's a huge deal. We were down 13-0 at the half, then came back to lead 19-13 with 5 mins to go. Then the ref went apeshit and completely [censored] us. 3 or 4 situations should have ended the game (time expired but play has to be blown down). hyachhachahchac so pissed, they score a converted try to win the game fuckcockefafsdafdface so on tilt right now. blackout tonight. [censored] williams.

Re: November [censored] thread
 

I was looking at today's crossfit workout. Regarding double-unders man these look tough..I jump rope ocassionally but not double-unders ..whats a good way to attempt to build up to say just 25 reps? Any tips on transitioning to these from regular style jumping rope. Should I attempt to increase my endurance w/ just regular jump ropes before trying these.

I can usually jumprope for only a minute to 2 minutes at most w/o fatiguing.

Re: November [censored] thread
 

[ QUOTE ]
PR'd CF WOD "Cindy" today!

Cindy is 5 pullups, 10 pushups, 15 squats
as many rounds as possible in 20 minutes.

23 rounds!

i died barely getting 13 rounds in march when i first tried it. this was a grind, but i still had a ton of gas left after laying on the floor for ten minutes to recover.


[/ QUOTE ]
JB 23 rounds is sick. I just tried this for the first time:
Finished 14 in 20:07. Did my first 10 in 11:23 then rested for 4 1/2 minutes. Then did the last 4 for total of 14. I was shooting for 15..I started running out of time because I rested too long after the tenth.

Only real muscular fatigue I felt was the last set of pushups but I was sweating like a pig. With better time management I think I can do 16-18 ..23 rounds is tough. How often do you do this workout?

btw when you do rest in between sets do you ever drink any water or is this frowned upon ..I wanted to but didnt.

Re: November [censored] thread
 

[ QUOTE ]
I was looking at today's crossfit workout. Regarding double-unders man these look tough..I jump rope ocassionally but not double-unders ..whats a good way to attempt to build up to say just 25 reps? Any tips on transitioning to these from regular style jumping rope. Should I attempt to increase my endurance w/ just regular jump ropes before trying these.

I can usually jumprope for only a minute to 2 minutes at most w/o fatiguing.

[/ QUOTE ]

I don't have good consecutive doubles. (I go double-single-double). But I think you should work your singles more if you are doing 1-2 minutes. You could make it part of your warm-up and do a couple minutes. Cutting out an intermediate hop and going off both feet were part of my progress, so maybe that will help you a bit.

Re: November [censored] thread
 

yea I really dont jump rope very often so my endurance is pretty lame..i'll give that a shot thanks.

Re: November [censored] thread
 

[ QUOTE ]
[ QUOTE ]
I was looking at today's crossfit workout. Regarding double-unders man these look tough..I jump rope ocassionally but not double-unders ..whats a good way to attempt to build up to say just 25 reps? Any tips on transitioning to these from regular style jumping rope. Should I attempt to increase my endurance w/ just regular jump ropes before trying these.

I can usually jumprope for only a minute to 2 minutes at most w/o fatiguing.

[/ QUOTE ]

I don't have good consecutive doubles. (I go double-single-double). But I think you should work your singles more if you are doing 1-2 minutes. You could make it part of your warm-up and do a couple minutes. Cutting out an intermediate hop and going off both feet were part of my progress, so maybe that will help you a bit.

[/ QUOTE ]

i go double single double as well and today's wod felt like a joke for me when i was trying to do a bunch of double unders while being fatigued from rowing at max effort.

i am buying a buddy lee jump rope as we speak. hoping that will help. pretty sad when the rowing portion was 4 minutes faster than the jump rope portion of the wod.
sad to admit it but i think 10 or 12 "consecutive" was my best without a miss. [img]/images/graemlins/mad.gif[/img]

i will let you know what i try to do to improve, but i guarantee double unders and now a fixture in my warm up everyday. gl with them. J.

Re: November [censored] thread
 

someone tell dids that this thing is ridiculous and in no way constitutes a "squat"

http://img254.imageshack.us/img254/4536/squatce4.jpg

Re: November [censored] thread
 

speaking of squats, my 1RM is 265 @ 200 lbs now. goal is to get that to 300 by year's end and be around 190-195.

Re: November [censored] thread
 

[ QUOTE ]
speaking of squats, my 1RM is 265 @ 200 lbs now. goal is to get that to 300 by year's end and be around 190-195.

[/ QUOTE ]

WHAT IS THIS AMATEUR HOUR

i may or may not be drunk

Re: November [censored] thread
 

lols

Re: November [censored] thread
 

I hope that's a real squat Kyle. If so, nice!

Re: November [censored] thread
 

[ QUOTE ]
I hope that's a real squat Kyle. If so, nice!

[/ QUOTE ]

yes unlike dids i do not use a precor "squat" machine. wtf is that thing up there ^ seriously it looks ridiculous.

Re: November [censored] thread
 

so about 4 days ago i pulled a muscle (i think) in my lower back doing deadlifts. i feel better now, definitely not all the way better though (ie, not up to squats or deadlifts). must i wait until i'm absolutely 100% to start again, or should i go a little lighter? what's standard protocol for coming back off a back injury?