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View Full Version : Nothing Is Promised--Dan Green Training



BOSS
12-08-12, 6:13 pm
My second bench session of the week looked like this:

Bench (paused)

warmup
365x1
405x1
435x6 (This was a PR, although my feet slipped out from under me on the last rep...)
435x5

Bench (touch and go)
415x6x3 sets

My low back is still F'd up and keeping me from doing much else right now, but managed to hit this PR and I was happy to get a high volume in as well... 30 total reps at 405 and up.
Monday and Thursday I'll be hitting sets of 4...

ibnmahama
12-10-12, 3:35 pm
Good shit, keep killing it

C.Coronato
12-10-12, 3:47 pm
Hell yes, ill be following along very closely.

BOSS
12-15-12, 2:53 am
Damn... the low back pain I was having is gone but it's led to pretty fucked up sciatic nerve pain in my right leg from all the favoring I did when the back hurt. Haven't lifted since last Thursday... sucks... I feel good enough to do some light pulls pretty soon tho so guess I'll just play shit by ear...

Solid Dreams
12-15-12, 3:01 am
Hey Dan, popping in to say "gahdamn!"

Was wondering, what are you doing for lower back problems? I know I've got some, always looking for more info from people.

Journey is going to be awesome!

BOSS
12-16-12, 12:16 pm
Hey Dan, popping in to say "gahdamn!"

Was wondering, what are you doing for lower back problems? I know I've got some, always looking for more info from people.

Journey is going to be awesome!

First just taking Advil... Biggest problem is favoring the back and tightening up everything around it. I personally find glute and lat stretching to be nice, and bodyweight reverse hypers are fantastic. I've actually got a nerve pinched right now and I've not ever dealt with that before. Today I'll give some light squats and deads a try and bench a little with the feet upas I can't extend my hips back all the way... see how that goes...

BOSS
12-19-12, 11:10 am
Wanted to try to get something in...

Did some high bar squats up to 415x5x2 sets
benched with the feet up (due to the back pain) 315x5x2
Sumo Deads up to 415x5

the squats felt good but I could feel both the bench and deads a bit in the hip... have to be patient

BOSS
12-22-12, 8:06 pm
Alright, things are starting to slowly improve with the nerve pain. I can lie on a bench without pain but can't tighten up yet. Also still a bit painful to engage the hips pulling sumo... So today I sqatted and pulled conventional. Still light, just working on building back steadily so I'll be back in shape when I'm fully healed.

Last night:
High bar squats ATG:
45x5x2sets
135x5x2sets
225x5
315x5
405x5
495x5x2
all of these were no belt no wraps and the last rep was paused at the bottom on each set

Conventional Deads (my stiffest bar)
235x5
415x5
505x5
595x1
4' block pulls
635x5

excited that progress is coming along finally. I'll just keep going a little heavier each workout as injury continues to heal.

BOSS
12-22-12, 8:07 pm
Next workout will be tomorrow and I'll bench then Monday squat and pull again. If nothing else hopefully all the downtime has really freshened up my body for some big training cycles this year!

T o m m Y
12-22-12, 8:17 pm
strong stuff!

BOSS
12-22-12, 11:55 pm
strong stuff!

Thanks but I'm just hungry to get back in action. I've never had to take this much time off before.

BOSS
12-24-12, 7:04 pm
Coming back a little more each day.
So I'm still stuck benching with my feet up. I can put my feet on the ground but tightening up still jacks my pinched nerve... But today I benched and then deadlifted...

Bench (feet up)
405x4x5 sets

Conventional deads (no belt/stiffest bar I have)
145x5
235x5
415x5
595x5
Weights up on 4" blocks
665x5
Standing on 4" box (deficits)
595x5

Training felt good, easy and my back was mildly pumped up. Since I don't really have any standards for lifting on this stiffer bar I can train stress free with not too much pressure to PR all the time for a while. Perfect for recovery.

BOSS
12-31-12, 2:40 pm
Did some deads. These were all conventional with no belt and a very stiff bar

45x15
145x5x2 sets
235x5
325x5
425x1
505x1
575x1
645x5
weights eleveated on 4" blocks
705x5
pulled from deficit--standing on 3.5" block
625x5

These are starting to get very good considering no belt and the bar I've been using. Excited to make start surpassing some conventional PRs sooon