I understand that form > weight. However, if I can actually perform the exercise with 8-10 strict reps at 18kg. I up 2kgs to 20kg, I think that's slow enough

I prolly need to change my mindset a lil. I'm always thinking about reps. (GOTTA HIT 12 GOTTA HIT 12 GOTTA HIT 12). I should of just go with how many times I can.

Thanks man.

In this regard, I'm actually unclear of this. Is BB BOR the same as one arm DB rows? (same as in the same muscle group worked)

This is my program. I usually do back first before moving to arms, I tried switching it up yesterday as I felt that I haven't progressed much on my arms. What do you think of the volume? Are some of them redundant? Thanks man..

Chin up 3x8reps
DB curls 2x12reps
Hammer curls 1x12reps
BB BOR 3x8reps
One arm DB row 2x12reps
CG lat pull down 2x12reps
BO rear delt fly 3x8reps

I think 20kg is around 70-80% of my 1rm. So it's pretty heavy for me. I guess I'll try again this on my next pull days. I've read an extensive article about this exercise. Gonna try and contract my lower back.

Do you have any tips on how to 'flex' my lower back?

I usually do back first before moving to arms, I tried switching it up yesterday as I felt that I haven't progressed much on my arms. I am using straps with rows. Oh no, they ain't muscle soreness for sure. Could be strain whatever (not very knowledgeable in this) or worst...

I contract my core and turn my torso as I did to replicate the pain, and while the core is contracted the pain is not there.

Sorry for not being clear but you've misunderstood. The torso turning as if to grab something in the back seat is how I trigger the pain. It's not how I do it for the rows. Yes, I knew that my torso and back should remain stationary throughout the exercise. Based on how I trigger the pain, I figured I must have somehow turn my torso slightly to bring the weight up, this for sure is putting all them stress on my spine; especially when my core is not contracted.

Any tip to maintain neutral spine? I know one, contract the abs. I've read that I need to flex my lower back, I've got no idea on how to do that. Do you have any idea for me to visualize on how to flex my lower back? Flex my hips?

The pain is clear, not very sharp but definitely not of those muscle soreness. The pain is most apparent when I relax my body and just turn my torso to either left or right (I have to grab something to over turn a lil bit). If I turn it without relying to any support to overturn, I don't feel a thing.

My warm up actually comprises with series of stretches. However, I think I've neglected my back. I'll be researching about back stretches. I'm glued to a chair for over 90% of my daily life (srs), for sure my back is screwed up to an extend.

Will do man. Thanks.

Oh this is my normal routine. It's just instead of back first I do arms first, that's the only thing that I switched. I'm on Pull/Push/Legs bro. I did considered having a complete separate body parts on separate days. I do understand your point. You think I should switch away from PPL to full separated body part routine?

I'll lower my weight and correct my form first. I'll also do some mobility work (after researching them).

Ya I suppose I could add more volume for my arms. Thanks man, might add 21 to my program.

Oh, so you like to celebrate over one's unfortunate event? You must have it nice throughout your life.

It's okay guys. I deal with various kinds of people erday.

Moving on, 4 days in, pain is still there. I'm gonna lay off deads and one arm DB rows for now. Prolly will do more sets of pull ups/chin ups, cable rows.

And I've thought of adding chest supported BOR, this a good substitute?

PS: I actually felt VERY comfortable when I first swing heavy DBs for DB bench. I felt some relaxing bone cracking (not literally, sorta like air pockets or something) as I lay down on the bench and swing the DBs on me. It felt nice and comfortable.

This post has been edited by GameFr3ak: Oct 14 2013, 08:56 AM

I'll be going for a massage to get some blood flowing to them deep tissue. Apart from this, do you have any advice or opinion on "And I've thought of adding chest supported BOR, this a good substitute?".

Thanks man.

My first protein supp is almost finished. Gonna get another one. When I made my first purchase, it came along with a free sample which I tried the other day. (Ultimate Nutrition Prostar Whey)

I felt some strange sensation after 10-15 mins. Heart rate increase, burning sensation. This normal?

I don't feel the same for the one that I bought though.

Nah bro. Both were considered new when I took the free sample. Is it normal or my stomach doesn't like it much?

Yesterday was pulling day. I started with some back stretches and hyper extensions.

I did BOR again but with some form tweaks. I focus on supporting the weight on my hamstring while bending over. Once I'm in my desired angle, I lift the bar up. No discomfort at all.

I then replaced one arm DB rows with heavy seated cable rows. My upper mid back was destroyed. I don't feel any discomfort as well on this.

Followed by heavy lat pulldowns. 0 discomfort as well. It's one of my best back days, no spasm and no discomfort.

I'll be sticking to these for my back for now. See if it'll heal up.

Opinions please?

Ain't a fat burner for sure.

Hmm in that case I'll just try something else then

I don't have much experience in this. I've only bought once and it's bearable to me. While prostar tasted a lot better than my current one.

Weird stuff yesterday, was doing chin up, my left triceps got very sore. Same happened when I did lat pull downs.

Are my lats giving way or triceps being my weakest link?

Buy them knee support.

So the strict press, do I pick one of these (Base set/Heavy Reps Set/Optional PB attempt/Down Set) or I should follow the order?