Week 2 of 32

Day 1 (Wednesday, 6/29/11)

Incline Pause Bench
3x155
3x170
3x180
3x190 (PR)

Deadlift
5x8x135

Squat
5x8xbar

Bulgarian Split Squat
8x30's
8x50's
2x8x65's

Inverted Rows
4x8

NG Pullups
5x5

Lower Abs on Swiss Ball
4x15

Reverse Hyper
Working on ROM, hurt quite a bit

Comments: I'd really like to hit a triple at 225 by the end of the year on incline, I think once I can do that I'll be good for a 315 single on bench.  Nice to be squatting and deadlifting even if it extremely light.  Have to keep the groove as fresh as possible.




Day 2 (Friday, 7/1/11)

Bench
5x135
4x165
3x195
3x215
3x235
2x255 (missed 3rd near top)

Pull-throughs
10x120
10x150
10x180
4x10x210

Rolling Thunder
5x50
5x75
3x8x100

Band Face Pulls
5x12xlight

Band Scapular Retraction (standing)
5x10xmm

Ab Wheel
5x8

Sled pulling
3x6x250lbx30 feet

Comments: Very close to hitting a PR triple on bench, but couldn't quite finish it off.  Talked to a strongman competitor extensively today about sled pulling.  He thinks it might be beneficial in rehabbing my back injury, and the more I thought about it, something that focuses on isometric strength of the back probably would be a good rehab modality.  Wouldn't hurt to improve my work capacity some while the weights are really light.



Day 3 (Sunday, 7/3/11)

Split Squats
8x30's
8x55's
8x70's
3x8x85's

Bench
5x135
4x165
3x195
3x225
3x245
3x255 (PR)

NG Pullups
3xBW
3x+15
3x+25
3x+35
3x+45

Pallof Press
3x5x50 (5 sec. hold)

Sled Pulls
8x250lbx30 feet
6x295lbx30 feet
4x340lbx30 feet

Comments: YES!  Got some redemption on the bench by hitting the 255 triple 2 days after missing it.  Never tried anything like that before, makes me think that missing a triple is much easier on the body than missing a single.  Now I'm going to start a linear periodization scheme on bench to try to improve my 3 rep maxes on bench (3x255), incline (3x190) and 3 board (3x285).

Week 1 of 32

Day 1 (Wednesday, 6/22/11)

Bench
5x135
4x165
3x195
3x215
3x225
3x235
3x245
*CG Bench
3x225
3x235

Inverted Rows
5x8

NG Pullups
5x5

Standing Band Scapular Retraction
5x10xmm

Swiss Ball Lower Abs
5x10

Comments: My low back could be feeling quite a bit worse.  Granted, it feels like shit, but I thought it might be bad enough I'd have to miss some work or something.  Patience and perseverance will pay off.  Going to get out of the bench shirt, do a little raw testing, then work some more on my base.  The earliest I'm going to compete now is January 28.



Day 2 (Friday, 6/24/11)

3 Board Bench (por)
4x135
3x165
2x195
*add 3 board
3x225
3x245
3x265
3x275

Static Lunge
8x30's
8x50's
8x70's
3x8x80's

Lat Pulldowns
10x110
3x10x125

Band Face Pulls
4x10xlight

Ab Wheel
3x8

Comments: Even though I'm not training the way I want to, it is definitely therapeutic being in the gym.



Day 3 (6/26/11)

I'm filling this in a couple of months later and I have no record of this workout.

Week 5 of 13

Day 1 (Wednesday, 6/15/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x445
*add wrist straps
2x475
3x475

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x285
*add 2.5 board
3x295
3x305

Bulgarian Spit Squat
8xBW
6x30's
6x55's
2x5x75's

NG Pullups
5x3

Ab Wheel
4x10

Band Standing Scapular Retraction
5x10xmm

Hip Adduction
5x8x110

Comments: It seems I am not doing any better with the tighter bench shirt than I was with the looser shirt off the boards.  This isn't working terribly well as an overload strategy.  Deadlift went reasonably well; I think wrist wraps might help my grip a bit, will plan on using them for heavier sets and in competition.




Day 2 (Friday, 6/17/11)

Incline Pause Bench
3x135
3x155
3x3x175

2" Fat Bar Rack Pulls @ Knee
5x110
5x160
3x200
3x225
1x245

CG Reverse Band Bench (light, #20)
3x225
3x255
3x285

Bogart Pulldowns
8x100
8x120
8x130
8x140
8x130

Rolling Thunder
5x100
5x5x115

2-arm DB Row
6x50's
6x60's
3x6x70's

Band Face Pulls
5x12xlight

Lower Abs on Swiss Ball
5x12

Hip Adduction
4x8x125



Day 3 (6/19/11)

Squat
3x8xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
2x415
*add wraps
1x445 (missed 2nd, reinjured QL muscle)

SKIPPED rest of workout, severe pain set in after about 15 minutes

Comments: On my second rep as I hit a vicious sticking point and started to grind I felt a pop right along the top part of the pelvis on my right side.  It didn't hurt immediately, but it sure hurt a little while after it happened.  I was pretty bummed, I knew the meet prep was over.

I tried my new Inzer Gripper wraps and I don't know if I did a shitty wrap or what, but I got very little out of them.  I made a mistake to do a double at 415, then add weight and go straight away with the wraps, and I paid the price for that mistake.  If I want to squat with wraps I need to commit myself to that venture, not try to serve two masters, especially when I am still rehabbing and less than 100%.


Deadlift 061511
http://www.youtube.com/watch?v=IK6DZKOsjCM


Squat 061911
http://www.youtube.com/watch?v=46zuGgzwgiU

Week 4 of 13

Day 1 (Wednesday, 6/8/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
1x435
3x465 (missed 4th, grip@top)

Shirt Bench (42 Fury)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x275 (touch)
2x1x295 (touch)
*add 2 board
3x285
2x295

Bulgarian Split Squat
8xBW
6x30's
6x50's
2x5x70's

NG Pullups
5x3

Ab Wheel
3x10

Band standing scapular retraction
4x10xmm

Comments: Back felt shitty after last Sunday's workout, but felt tolerable today so I pushed the deadlift a bit.



Day 2 (Friday, 6/10/11)

Incline Pause Bench
5x115
3x135
3x155
3x165
3x175

2" Fat Bar Rack Pulls @ Knee

5x150
5x190
5x220
5x230

CG Reverse Band Bench (light, #20)
3x225
3x255
3x275

Pendlay Rows
5x135
5x155
3x5x170

Bogart Pulldowns
8x110
8x125
2x8x135

Rolling Thunder
3x100
3x125
2x1x135
3x125

Band Face Pulls
5x12xlight




Day 3 (Sunday, 6/12/11)

Squat
4x5xbar
2x5x95
5x135
5x185
3x225
3x275
3x315
1x365
3x405
2x405

Bench
3x135
3x165
3x3x185

NG Pullups
5x3x+25

Reverse Hypers
5x10

Pallof Press
4x5x55

BB Reverse Curls
8x45
8x55
2x8x65

Comments: Took the box squat off to serve as a bit of a deload.  Spending a shit load of time on rehab work to keep my body ready for the weights.  It is getting to the point where it doesn't seem sustainable.

Deadlift 060811
http://www.youtube.com/watch?v=OglabFv9S0s


Squat 061211
http://www.youtube.com/watch?v=TTTnmOp46MA

Week 3 of 13

Day 1 (Wednesday, 6/1/11)

Deadlift
3x5x135
5x185
5x225
3x275
3x315
3x365
3x405
2x5x435 (76%)

2 board Shirt Bench (F6)
5x135
4x165
3x195
2x215
1x235
*add shirt
1x265 (touch)
1x285 (touch)
*add 2 board
2x285
2x305
2x320 (97%)

Bulgarian Split Squat
8xBW
6x25's
6x45's
2x5x65's

NG Pullups
5x3

Ab Wheel
3x8

Band Standing Row
3x10xlight

Comments: Couldn't be more pleased with this session.  Deadlifts were solid, form is very close to being dialed in, and I lost very little strength over the last couple of months.  Also, the low back felt the best it has after pulling since the injury (and this is the heaviest I've gone since the injury).  YES!  Bench went well also, controlled the bar up to lockout much better than the previous two weeks.  Two weeks ago I didn't think I could be in this good of a position.




Day 2 (Friday, 6/3/11)

Incline Pause Bench
5x115
5x135
5x155
5x165
5x175

Step-ups
8xBW
8x25's
2x6x45's

CG Reverse Band Bench (light, #20)
5x225
5x245
5x265
5x275

Pendlay Rows
5x135
5x155
2x5x170

Reverse Hypers
5x10

Bogart Pulldowns
10x100
10x120
2x10x130

Band Face Pulls
4x10xlight

Lower Abs on Swiss Ball
5x12

Comments: Managed 10 pound PR's on both bench exercises today which was good, had to fight pretty hard on both for the last rep.  Switching to triples on each for a 3 week cycle starting next week.  Back is feeling good and I can't wait to squat on Sunday.




Day 3 (Sunday, 6/5/11)

Squat
3x8xbar
2x5x95
5x135
5x185
5x225
3x275
3x325
2x5x375 (76%)

Squat Walkouts (10 sec. hold)
1x405
1x435
1x465

CG Pause Bench
3x135
3x165
3x195
3x215
3x230
3x240
3x250
3x235

NG Pullups
4x3x+25

Seated Cable Rows
8x120
8x140
2x8x160

Pallof Press
4x6x+50

Band Hammer Curls
3x12xlight

Comments: Low back felt a bit stiff going in, maybe I didn't stretch enough the day before.  At any rate, I had some discomfort after the first set at 375, but it was manageable.  Decided to do my 2nd set, then skip box squats this week.  I was hoping for a triple at 235 on CG bench, which would have been a PR, I was quite happy to do 15 pounds better than that.  I figured that was pretty good considering I had a couple of pretty hard weeks in a row on bench, particularly working the triceps.  Now I'll have to get my back ready for next week where I'll have over 80% on the bar again, finally!


Deadlift 060111
http://www.youtube.com/watch?v=2fgSa-TJ9o0






Squat 060511
http://www.youtube.com/watch?v=l9utudvxtrM

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

Week 1 of 13

Day 1 (Wednesday, 5/18/11)

Deadlift
2x10x135
5x185
5x225
3x265
3x305
3x345
5x3x375 (65%)

2 Board Shirt Bench (44 F6)
4x135
3x165
2x195
2x225
1x245
*add shirt
1x275 (touch)
1x295 (touch)
*add 2 board
3x275
3x285 (86%)
2x285

Bulgarian split squat
8xBW
8x25's
6x40's
6x60's
2x6x75's

NG Pull-ups
1x6
4x5

Ab wheel
5x8

Band Standing Scapular Retraction
5x10xmm

Comments: So this week I will be squatting and deadlifting about 65%, and my back is handling the increasing work pretty well, so I am doing something I consider a bit bold . . . counting down to the Twin Cities Open in August.  I really think I can continue improving in the next several weeks, get my strength back in a few more weeks, and dial in my technique a few weeks after that.  I decided to abandon my Westside inspired bench cycle so that I might put a few extra pounds on my shirt bench and not have to squat and pull quite as much to qualify for 2012 USAPL Men's Open Nationals.

So about the bench, I knew I would be a bit under-recovered from a hard previous bench week, but today's performance was absolutely pathetic.  I couldn't possibly be THAT bad at board benching in a shirt.  The plan was to do a couple of 3 week cycles (with a deload week in between) in my two non-competition shirts to get a little practice taking weight to my chest, but then doing some lockout work.  One thing that was interesting is on my first set with 285 I threw the 3rd rep into the rack.  I do some weird things as my triceps get fatigued. We'll see how things go next week, and go from there.

Deadlift went well today, perhaps too well.  I was really zeroed in on keeping my core very tight and my low back seemed to be very happy.  Well about 5-10 minutes after deadlifts my low back started to tighten up (really feels like the quadratus lumborum).  Should be all systems go by squat day on Sunday.

Started A.R.T. (active release technique) for my back on Tuesday.  Hopefully this will get me over the hump I can't seem to on my own.

The good news is that as I am adding weight to the bar on squat and deadlift, my back seems to feel better each week.  Hopefully A.R.T. can help this continue as I start getting closer to 80%+.



Day 2 (Friday, 5/20/11)

Incline Pause Bench
5x115
5x135
5x145

DB Step-ups
8xBW
8x25's
6x40's
3x6x55's

CG Reverse Band Bench (light/short, #20)
5x225
5x245
5x265

Pendlay Rows
5x135
5x155
4x5x165

Reverse Hypers
4x10

Bogart Pulldowns
12x100
12x110
12x115
12x110

Band Fae Pulls
4x12xlight

Lower abs on Swiss ball
5x12

Comments: Low back felt decent today.  Checked my form on Pendlay rows and it is much better than it was ~5 months ago, definitely a good sign that my back strength is improving.  Wanted to keep the volume way down on bench to recover some for next week.




Day 3 (Sunday, 5/22/11)

Squat
2x10xbar
2x8x95
5x135
5x185
5x225
5x275
3x5x315 (64%)

Box Squat
5x135
3x185
3x225
3x275
3x315
3x3x345 (70%)

Squat walkouts (10 sec., no belt)
1x385
1x405

Bench
3x135
3x165
4x3x200

NG Pullups
5x3x+20

Seated Cable Rows
8x120
8x130
8x140
8x150

Chop & Lift
1x20x30lb (chop)
1x15x20lb (lift)

Comments: Squats went pretty well today.  Low back felt really good going in to the session, and it only felt a little sore on the right side afterward (higher up, had been hurting along the iliac crest the last few times).  I think one thing that has helped my back over the last couple of days is not stretching the low back or doing any soft tissue work on it.  Just focusing on stretching and rolling the hips and doing a static back mobilization (knees at a 90 degree angle) has seemed to get me on the right track.  I have also done a lot of lower abs on the Swiss ball and bodyweight hip thrusts on the Swiss ball this week. I did 20 minutes of icing my back and then a warm shower after this session.

Was reading some stuff about Gray Cook this morning, and thought I would try the chop and lift exercises to see if I have an imbalance that needs to be fixed.  Seemed pretty even on both sides though.


Squat 052211
http://www.youtube.com/watch?v=mE12bfJJtFE