Week 3 of 32

Day 1 (Wednesday, 7/6/11)

Bench
4x10x175

Deadlift
5x8x185

Bulgarian Split Squat
8x30's
8x50's
2x8x70's

NG Pullups
5x5

Inverted Rows
4x8

Lower Abs on Swiss Ball
4x15

Sled Pulls
3x8x250lbx30 feet

Comments: Damn, doing sets of 10 on bench sure was weird.  My record before that was 8 reps with the bar.




Day 2 (7/8/11)

Incline Bench
3x10x125

Belt Squats
12xBW
12x45
12x90
12x135
12x180
12x225

Pull-throughs
10x150
10x180
10x205
4x8x225

Rolling Thunder
5x80
3x8x105

Band Face Pulls
4x12xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x8

Sled Pulls
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet

Comments: Belt squats are the fucking worst, injury waiting to happen, enough of those.  I also realized that reverse hypers made my back feel like shit.  Those exercises are now dead to me, haha.



Day 3 (7/10/11)

Split Squats
8x30's
8x50's
8x70's
3x8x90's

Squats
2x8xbar
2x8x95
3x8x135

Box Squats
8x135
3x8x185

3 Board Bench
3x8x215

NG Pullups
3xBW
3x+20
3x+30
3x+40
3x+50

Pallof Press
3x5x55 (5 sec. hold)

Sled pulling
5x4x250lbx30 feet

Comments: Sled pulling seems to be going well and doesn't bother my back.  Going to work my way back pretty slowly on squat and deadlift.  With 32 weeks to prepare for the next meet there is no hurry, and I want my back to be fully healed once I get back to heavier weights.  I'll be able to go a little heavier with box squats, because when I stop at parallel it doesn't stretch my back at all which seems to be what aggravates the QL.