Monday: Deadlifts, Pullthroughs and Bulgarian Split Squats

Wednesday: Upper Body ONLY - Overhead Press, Rows, etc. and Core Training

Friday: Squats, Hip Extensions and Core Training

Mobility Drills
Supine Bridge
Wall Ankle Mobilization
Pull Back Butt Kick
Cradle Walk
Squat to Stand
Seated 90/90 Stretch
Walking Spiderman

DL Day
Thoraic Extension
SuperDogs
Pinformis Stretch

Days with Overhead
Thoraic Extension
Warrior Lungs
Pull Up Holds
Goblet Squat
Int/Ext Rotations

Squat Day
Piniformis Stretch
Kneeling Quad Stretch
Spidermans
Potatoe Sack Squats
OH Squat Swiss Ball

http://youtu.be/nlb3ckdWC_4

These aren't all the sets I've done but to not have a 10+ minute video I just took two from each exercise.

One mistake though I think was starting to heavy on the Bulgarian Squats because I need to get use to doing to form and keeping my balance. But the last set was pretty solid.

As for soreness. My back doesn't feel sore as in the hurts to bend down and pick stuff up, just stiffness.

Edit: Not sure if im doing the pullthroughs right. I've seen some variations on youtube but it appears that i'm doing more of a squat. We'll have to figure out a rep/set scheme as-well. I'm sure I have to work on my deadlifts as the bar doesn't really make a linear movement vertically and I'll try to get another angle for bulgarian squats next time around if need be.

Do some gentle stretching for your back. A therapeutic massage would be good as well, but, with a soft ball (for right now) you can begin gently massaging the area using the ball against a wall. The idea here would be to gently start to break up restrictions, not to do trigger point therapy or apply a lot of pressure as you would in general myofascial release.

Bulgarian squats are nothing more than split squats with the back leg elevated a lot. Instead of spending time getting your balance it makes more sense to start with a regular split squat, on the floor, using MORE weight (because you should be able to), and then slowly elevate the back leg, holding the weight steady, until you get to the "Bulgarian" level, at which time you should be able to do them well while using more weight, instead of messing around with the balance issue by starting with the advanced version of a basic exercise.

May 27th

Squats

At the first couple of sets. I just did the bar, and when I reviewed the video I didn't think I was going low enough so for the later sets I tried to use a deeper range of motion but I found my technique wasn't as solid the lower I would go. I feel if I went to low I would move forward on the ascending motion of the Squat

Set
1 and 2
Weight: 45lbs

Set
3 and 4
Weight: 95lbs

Set
5
Weight: 135lbs

Set 6 & 7
Weight 185lbs

I don't have the hip extensions or core training (I did planks) on video but if you guys would like those recorded as well I sure can.

After the workout on the 24th. My back felt sore only when I leaned to the left or twisted my torso (On the 25th) but then next day that was completley gone (The 26th)
During squats on the 27th, on the later sets, I felt some soreness at the bottom of the squat but I felt the more I squatted the less pain there was. Now today there is minimal soreness when I bend down.

Tuesday May 29th

Deadlifts

Wasn't sure how to progress so I slapped a pair of 25s on the bar

90lbs
4 x 10

Felt the lower left back would get fatigued or tired on the later sets. No pain. But just that area that was sprained would feel tired. Could still deadlift no problem

Pullthroughs
I did these with just 10lbs because of how I felt after deadlifts but did
3 x 10

Split Squats
Two 50lb dumbbells
3 x 7

Got home iced the back, and on the following days, I had little to no back pain at all and if anything I feel better now than I did weeks ago

Update tomorrow!

Workout 2 Week 2

OH Press

95lbs
1 x 6
1 x 6
1 x 6
1 x 5

Dumbell Row
60lbs
3 x 8

Bench Press
115lbs
2 x 6
1 x 4
1 x 1

Side Planks
Just trying to do around 3 sets and hold for as long as I can.

http://youtu.be/ikZsu7HIQ44

I think you should lock you knees and squeeze the glutes while performing OHP. You seem to be loosing knee lockout (much similar to what I used to do earlier) making it look like little push press.

Tuesday June 5th 2012

Squat
(When I was warming up the bar felt light at 175lbs so I decided to test my luck at 225lbs)
225lbs 2 x 5
195lbs 1 x 5

Was going to do Pullthroughs but for some reason thousands of dollars of DJ equipment were in the way of the cable machine (the guy who owns the gym also does entertainment type stuff) so there was no way I was getting to it on Tuesday. Will do today though

Planks
3 x As long as I can.

I also forgot my camera and my phone you can't really sit it down somewhere to get a good angle but I tried to get what I could of the squats

http://youtu.be/9Fg8egfx8hQ

I noticed that when doing 225lbs my back was a little sore and I could've swore that there was some sciatic nerve issue or something because i could feel some like numbness in my knee slightly. Could've just very well been my knee. Back was a little sore to move the next day but i'm still feeling 10 times better than before I started lifting.

Edit: I should really be following the advice on the honeymoon period and relearning the lifts with quality reps instead of pushing myself more than I should be. I really need to get a workout book that I can write notes in and rep schemes. I think I'll do that today.

Edit: I don't even know why I mentioned pullthroughs, it was a hip extension day.

Looks like I'll be doing both today. No worries.

Form looks good. Your elbows are pointing down mostly and from what I can see you don't have a butt wink. It is hard to figure out for certain though…but it appears that way.