Recovery Week 5

Day 1 (Wednesday, 4/27/11)

Deadlift
3x5x135
2x5x185
2x5x225
3x5x265

Bulgarian split squat
8xBW
8x25's
6x45's
6x55's
3x6x65's

Ab wheel
6x6

NG Pullups
5x5

Bat wings
5x5x25s

Comments: Going to slowly progress squat and deadlift over the next few weeks and hopefully my back will be fully recovered by the time I get back into heavier weights.  If this works out I should be prepared for the August meet, here's to hoping.

Didn't feel particularly good after deadlifts.  Rightside of the back hurt pretty good.  I took this first deadlift workout back in 19 days for granted and didn't warm-up particularly well and did slow eccentrics trying to give the low back a training effect.  Will change my approach as needed.




Day 2 (Friday, 4/29/11)

Fat Bar Bench
5x170
5x190
5x210
5x225
4x235 (slight spot on 5th)
8x190

Incline Bench
8x115
8x125
7x125

Squat
bunch of work w/bar

Bogart Pulldowns
8x100
8x110
8x120
8x130
7x140
7x130

Band Face Pulls
4x10xlight

Comments: Low back was still fairly sore from Wednesday's deadlift workout.  My bench work capacity is pathetic.  After a couple of max effort sets my incline bench was absolute crap.  This needs to change.



Day 3 (Sunday, 5/1/11)

Squat
2x5xbar
2x10x95
5x135
5x185
2x5x225

Box Squat (parallel)
3x135
3x185
3x225
2x3x265

Speed Bench
3x135
3x165
3x185
3x3x195

Dips
5xBW
5x+15
5x+30
5x+50

NG Pullups
5x3x+15

Seated Cable Row
6x130
6x150
6x160
5x170
2x8x150

Pallof Press
2x5x70 (5 sec. hold, 5 each direction)

Reverse BB Curls
8x55
8x65
5x65

Comments: Squats felt fairly shitty but after doing some mobility work from youtube.com/user/sanfranciscocrossfit I felt quite a bit better.  Overall a decent week of training coming back from no squatting or deadlifting for 2+ weeks.  This is going to take a lot of patience!