Week 3 wraps up the active rest phase. The lower back is feeling pretty good throughout the movements and with the rehab exercises.  I made significant improvements in my limitations over the 3 week phase.  Here are the changes:

  • Hip internal rotation: R 42 (37 prior), L 42 (32 prior)
  • Hip external rotation: R 30 (23 prior), L 36 (28 prior)
  • Quad length: 75 degrees R (61 prior), 73 degrees L (39 prior)
  • Hip flexor length: -14 degrees R (-15 prior), -14 degrees L (-16 prior)
  • GH flexion: 172 degrees R (165 prior), 160 degrees L (149 prior)
  • Hamstring length: 41 degrees R (52 prior); 46 degrees L (48 prior)
  • ----> Note: hamstring length was measured in 90-90 position with how many degrees I was lacking from straight (so less is better)
  • Pronation: 100 degrees R (unchanged since it was normal); 78 degrees L (68 prior)

Day 1

  • warmup
  • widegrip bench press 4x5 @50%
  • floor press 3x4 @50%
  • Triceps STM 5' total B
  • L theraband supinator strength
  • lat static stretch 5X30" B
  • thorcic mobilizations T1-6
  • ER stretch 5x15" B
  • L shoulder capsule stretches
  • lumbar rehab

Day 2

  • warmup
  • wide stance squat 2x5 @50%
  • high box squat 3x4 @50%
  • quad static stretch 5x30"
  • hip flexor static stretch 5x30"
  • ITB FR 5' each side
  • Quad FR 5' total B
  • Adductor static strech 5x30" B
  • L hip MET - if indicated
  • Hip rotation stretches
  • lumbar rehab
  • "hamstring stretches 5x30"" B"

Day 3

  • warmup
  • half kneeling landmine press 4x5 @50%
  • side DB raises 3x4
  • Triceps STM 5' total B
  • L theraband supinator strength
  • lat static stretch 5X30" B
  • thorcic mobilizations T1-6
  • ER stretch 5x15" B
  • L forearm MET
  • L shoulder capsule stretches
  • lumbar rehab

Day 4

  • warmup
  • sumo deadlift 3x5@50%
  • snatch grip deadlift 2x4 @50%
  • quad static stretch 5x30"
  • hip flexor static stretch 5x30"
  • ITB FR 5' each side
  • Quad FR 5' total B
  • Adductor static strech 5x30" B
  • L hip MET - if indicated
  • Hip rotation stretches
  • lumbar rehab
  • hamstring stretches 5x30" B

The next week will be a transition week before I get into the next hypertrophy block.  I will push the lumbar rehab and get my back ready for the extended, heavier loads on my spine.

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