Week 2 of 13

Day 1 (Wednesday, 5/25/11)

Deadlift
3x5x135
5x185
3x225
3x275
3x315
3x365
*add belt
2x5x405 (70%)

2 Board Shirt Bench (F6)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x265 (touch)
1x285 (touch)
*add 2 board
3x275
3x285
3x295
3x305 (92%)

Bulgarian Split Squat
8xBW
8x25's
8x45's
2x8x60's

NG Pullups
5x3

Ab Wheel
4x6

Band standing scapular retraction
5x10xmm

Comments: Decided to try a bit of a different strategy for the lower body lifts now that I am moving into heavier weights.  Instead of going for 4-5 sets of 3 at a certain weight, instead do 2-3 sets at that weight, and "rep" it out.  No more than 5 reps, and terminate the set when bar speed slows.  I figure this might be a better way to train my nervous system while causing as little stress as possible to my low back while it finishes healing.  Anyway, deadlift went well today, form was locked in, and I only had a little back discomfort after finishing.  I used my new Tommy Kono waist band today to give the low back a bit of compression and a bunch of warmth, seemed to do the trick quite well.

Shirt bench was light years better than last week, where I only managed one sloppy triple at 285.  The 2 board seems to be quite productive, so I will continue with it at least for next week.  I think I'm going to do fewer reps on pull-ups for a couple of weeks and focus on pulling myself higher and faster.  See if this improves my weighted day or not.




Day 2 (Friday, 5/27/11)

Incline Pause Bench
5x115
5x135
5x145
2x5x155

Step-ups
8xBW
8x25's
3x8x40's

CG Reverse Band Bench (short light, #20)
5x225
5x245
2x5x265
5x255

Pendlay Rows
5x135
5x150
5x5x165

Reverse Hypers
5x10xBW

Bogart Pulldowns
12x100
12x110
2x12x120
11x130

Band Face Pulls
5x12xlight

Lower Abs on Swiss Ball
5x12

Comments: Incline press went alright, while CG press was kind of crap.  Triceps were a bit smoked from shirt bench to a 2 board Wednesday.

Had a bit of a breakthrough today as it relates to my back I believe.  So the chiro/A.R.T. guy was telling me that my right hip is a bit higher than my left.  So I got it backwards and was hiking my right hip up.  Well my back got really bitter and I thought about it a bit and said, DAMNIT, you are hiking the wrong damn hip, damnit.  So I get home, and in a matter of a few minutes I get my back feeling significantly better by doing band traction on my right hip, then hooking my left foot into a band (while laying) and hiking the hip.  I'll do this routine a few times in the next day or so and hopefully I'll speed up the healing process.




Day 3 (Sunday, 5/29/11)

Squat
2x8xbar
2x5x95
5x135
5x185
5x225
3x275
3x315
2x5x345 (70%)

Box Squat
5x135
3x225
3x275
3x315
2x345
4x375

Squat Walkouts (10 sec., belt)
1x405
1x435

Bench
3x135
3x165
3x3x200

NG Pullups
6x3x+20

Seated Cable Rows
8x120
8x140
2x8x155

Pallof Press
4x5x50lb

Band Hammer Curls
3x12xlight

Comments: Upper back felt a bit smoked walking out squats.  Looks like the thoracic extensors are lagging even with the low volume on squat and deadlift.

Pressing muscles were tired, so I cut a couple of sets on speed bench today.


I was happy to get a couple sets of 5 with 70% today on squat, they moved pretty well and make me confident I didn't lose much in the last couple of months.  The low back handled the work pretty well, so week 2 was a success.  I'll move up 30 pounds on squat and deadlift next week and would like to get a solid set of 4 or 5 in each.



Squat 052911
http://www.youtube.com/watch?v=ZPvlA9RghpA