Week 5 of 32

Day 1 (Wednesday, 7/20/11)

Bench
3x10x195

Deadlift
8x135
8x185
8x225
5x8x255

BB Step-ups (high box)
5x95
5x105
5x115

Front Squats
5x5x165

NG Pullups
5x4

Inverted Rows
5x8

Dragon Flags
4x4

Sled Pulls
4x6x250lbx30 feet

Comments: I thought I might have to drop the reps at 195, but I was glad to get 3x10@195 on bench today.  My legs are feeling weak, so I thought putting in another squat movement that my back has seemed to handle well while injured could be helpful (front squats).  I used to be quite a bit stronger than this on barbell step-ups.  Dragon flags have bothered my back some in the past during the lowering phase while rehabbing, so the fact they aren't bothering me at all is a really good sign the recovery process is going well.



Day 2 (Friday, 7/22/11)

Incline Bench
3x8x145

BB Static Lunges from Deficit
5xBW
5x95
5x135
5x175
5x205
5x215

Rolling Thunder
1x100
1x125
1x135
1x145
1x150 (PR)

Pull-throughs
10x150
10x190
5x10x225

Band Face Pulls
4x12xlight

Band Scapular Retraction (standing)
4x10xmm

Ab Wheel
4x10

Sled pulling
4x6x275lbx30 feet

Comments: I think pull-throughs are the most productive exercise I am presently doing for my low back.  They are allowing me to load the lower back in a way that feels very protective.




Day 3 (Sunday, 7/24/11)

Squats
2x8xbar
2x8x95
8x135
8x165
3x8x195

Box Squats
8x185
8x225
3x8x255

3 Board Benc
2x8x235
7x235 (missed 8th)

Single-leg RDL
5x25
5x40
3x5x55

NG Pullups
3xBW
3x+25
3x+40
3x+50
2x+60

Pallof Press
2x6x60 (5 sec. hold)

Penday Rows
5x135
3x5x155

Sled Pulling
4x250lbx30 feet
4x295lbx30 feet
4x340lbx30 feet
4x385lbx30 feet

Comments: Sets of 8 on box squats @255 felt kind of hard; that is really damn pathetic.  Pissed that I didn't get my last rep on the 3rd set of 3 board, a little deload is probably going to be helpful next week.  Just couldn't up my 3 rep max to +60lb on pull-ups, damn.  I think single-leg RDL's are going to be a very productive rehab exercise.