Recovery Week 7

Day 1 (Wednesday, 5/11/11)

Deadlift (suit bottoms and belt)
2x10x135
5x185
5x225
3x265
3x305
4x3x345 (skipped 5th set, back tight)

Bulgarian Split Squat
8xBW
8x25's
6x40's
6x60's
3x5x75s

NG Pullups
1x6
4x5

Ab Wheel
5x8

Band standing scapular retraction
5x10xmm

Hip Adduction
10x115
2x10x135
10x130

Comments: My back felt tight going in so I was happy to hit my weight for the day, even if I had to cut a set.  What really made me happy is that after 3 Ibuprofen and a 5 cycle contrast shower (1 minute hot, 30 seconds cold) my back felt pretty darn good.  If I can continue recovering my back pretty fast after it feels crappy this is a really good sign that I'm on the upswing.  I'm going to slowly progress to 5 sets of 6 on pull-ups.

I thought the suit bottoms would protect my hip flexor and in turn be good for my back . . . I don't think this is the case.



Day 2 (Friday, 5/13/11)

Fat Bar Bench
3x180
2x210
1x240
1x260
1x270
1x280
3x225

Step-ups
8xBW
6x25s
5x40's
3x5x55's

Incline Bench
3x135
3x150
3x165
3x170

Dragon Flags
3x5

Reverse Hypers
4x10

Pendlay Rows
5x135
5x155
3x5x165

Bogart Pulldowns
12x100
3x12x110

Band Face Pulls
4x12xlight

Comments: Good day, and back felt good going into it and during.  Had a decent end to my first max day of a 3 week cycle (on fat bar bench).  I think unweighted reverse hypers might be one of the answers to my back.



Day 3 (Sunday, 5/15/11)

Squat (belt)
3x5xbar
2x10x95
2x5x135
5x185
5x225
5x255
3x5x285

Box Squat (belt)
5x135
3x185
3x225
3x275
3x3x315

Bench
3x135
3x165
3x3x195
3x215
3x225
3x235

NG Pullups
4x3x+20

Seated Cable Rows
10x115
10x125
10x135
10x145

Dips
5xBW
5x+20
5x+50
5x+75

Comments: Very good day.  Low back handled the squats quite well.  I learned the tighter my core is, the easier squats feel on my low back, go figure!  Hopefully I can put together a solid week next week.