Finally back

Wow. It has been quite sometime since I actually worked out. Things have been slow going, purposefully, in getting my back rehabbed and on the path to good health. For the entire month of May I didn't do a damn thing. Ice and heat was all. I was extremely conscious of my posture throughout the day and really focused on having my core locked throughout the workday. I sit at a desk most of the day so it was something I had time to do. In early June I tested the waters with a few calisthenics and body weight squats but still thought it best to take it easy. I then started erging regularly, as in 3 times a week, for 2x10min. After the erg I would do some body weight stuff and core. None of this was worth writing about because it was mostly to test out the back and see how it was coming along. I may have been a bit too conservative but I would rather than have another setback that keeps me from working out for another month.

I read some and studied up about proper technique and have come to the conclusion that I could use a bit wider stance and focus more on the bottom portion of the squat. I think I had been using a narrow stance and not keeping my lower back strong at the bottom of the squat. My but would sag underneath me at the bottom, which slackened the erectors, then I would ask them to drive up and out putting a tremendous load on them. I don't think I had been doing this every time I squatted but a bad combination of events; poor technique, not warmed up enough, sore from the previous workout etc. lead to the injury. Lesson learned and the changes are underway.

I have been looking into Jim Wendler's program and decided to give it a go. It had everything I want in a program. It is easy to follow, quick to perform, and has the big lifts at the center of the entire thing. I can still work on getting in the crossfit workouts during the program. So the question now is how did I feel doing the strength bias crossfit thing? The answer is that I would still be doing it because I was seeing strength gains throughout the couple months I was doing it. I lost dropped from 222lbs to around 208lbs and maintained the strength I had while I was really training the weights hard. My squat was getting back to where it was at my strongest, 3x5@285lbs vs 5x5@310lbs, and I was still progressing. I actually lost weight from 208lbs and am down to 202lbs from 1.5weeks ago. This is simply from not lifting and eating like shit for the past 6-8weeks.This made me think about how I was able to keep the strength gains I had and still have a positive slope to my strength curve and the conclusion I came to was mainly diet. I don't really record what I eat but suffice it to say it was much cleaner and focused than it has ever been. I follow, very loosely, the recommendations of Martin Berkhan at www.leangains.com. If he ever writes a book I will be buying it.

I am glad to be back and am looking forward to getting back fit again.

10min erg warmup. Approximately 2km
Squat: Warmup 1x5@55lbs, 1x5@65lbs, 1x5@85lbs. Work sets: 1x5@88lbs, 1x5@101lbs, 1x5@115lbs.
Assistance work: 3x20 Lunges with 35lb bar, 75 reps Sit-ups.

Starting the first day of Jim's workout and things felt great.