Some Block Pulls

February 28, 2014
Noon

Back is still a bit off so I did my regular pull weights and reps for the week but did them off of the 4" blocks. Lets me keep my back tight while still putting the weight in my hands. Next week is my scheduled no pulls then I'll repeat this workout the week after but from the floor.

4" Conventional Deads
135 x 2 x 3r
225 x 2
315 x 2
365 x 1
425 x 4 x 4r
480 x 2
535 x 2
425 x 8

Recovery

February 25, 2014

Well it's the day after gimping my back. Up all through the night and could barely move this morning. Jedd reminded me to get using my TENS machine and it's made a huge difference. Between that and pounding Robaxacet I'm feeling loads better. I did a few bodyweight squats tonight just to move and they went good. I'll take tomorrow off as well then I should be good to at least sit in my office again and maybe a light workout later this week.

Well my Back's Effed

February 24, 2014
Before Supper

Well I was pretty excited to do today's workout and felt super confident on getting at least one or two sets of doubles with 485# for more PR's. Everything was going good until I did a misload at 485. I accidentally put on 5 plates and remembered that was 495. I ended up only stripping the one sides 45 before throwing on the 35# from 455.

Got revved up. Got under the bar. Went to pop it out of the hooks and it felt weird. Put it back and tried again. Nope. Stepped out of the rack and saw the problem. Fixed the loading and went to do my set. As soon as it was unracked I felt the pain. Went and laid on my inversion table for 20 minutes and now am laying on the couch waiting for Gail to grab a ice pack. Looks like nothing heavy for the rest of the week at least dammit!!

Squat
45 x 4 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
455 x 1
Bunch of frigging bugger ups and pain!!!

Deadlift Week 7 - 525 x 2

February 20, 2014
Before Supper

Today felt good. I also tried a belt for a set; ouch. I'll leave that bugger off. The pulls felt good but I still need to be setting my back better. I was also going to do some swings with the Plateau Buster but figured I'd leave some in the tank for armwrestling tomorrow.

Deadlift
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
415 x 4 x 4r
470 x 2
525 x 2
415 x 8

More Extra Work

February 19, 2014
Noon

Getting some extra work in.

1a) Dip
BW (276) x 3
BW +18# x 3 x 8r

1b) Meadows Row
75# in Plate x 4 x 10r

Moar Skwat PR's!

February 17, 2014
Afternoon

A double with 475 is a PR so three sets of it is awesome. It also means I'll be kicking off next week with doubles at 485 :D

1) Squat - Belt & TK Sleeves >80%
45 x 4 x 3r
135 x 2 x 3r
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
455 x 1
475 x 3 x 2r

2) Camber Bar GM's
135 x 8
225 x 3 x 10r

Upper Body Stuff

February 16, 2014
Afternoon

1a) Dip BW(276) x 3, 10, 10, 10, 10, 7

1b1) Euro 2HP
57 x 2 x 3r
107 x 3
157 x 2, 3, 3, 3, 3

1b2) Seated Bradford Press
45 x 10
95 x 2 x 15r

2) Landmine Curls
Bar x 2 x 10r
+10 x 10
+20 x 2 x 10r

3) VG Pulldowns 150 x 3 x 15r

4) BB Finger Curls
95 x 10
135 x 10
185 x 5, 3, 3, 3
135 x 18

Deads and PB Deads

February 14, 2014
Noonish

Man I wish I had someone to bark at me to tighten up my back. Still strong enough to pull through but I know I'd make my life a whole lot easier if I get my form fixed.

I also gave a crack at doing some one handed deadlifts with my new Plateau Buster I got off of Dan. Got some hops at 400# but then I was cooked. I'm sure I've got full lifts there soon.

1) Deadlift
135 x 4 x 3r
225 x 3
315 x 2
365 x 1
400 x 4 x 4r
460 x 2
515 x 2
405 x 8

2) PB One Handed Deadlifts
195 x 3
245 x 1
295 x 1
345 x 1
400 x hop, hop, f

Another Quickie

February 12, 2014
Noon

Another extra workout while helping Gail.

1) Dips BW(275#) x 3, 10, 10, 8, 8, 8, 3 - 50r

2) Pronated BB Finger Curls 45 x 10, 135 x 3 x 15r

Press & 2HP

February 10, 2014
Before Supper

Still a gimpy wrist.

Swiss Bar Bench Press
45 x 3 x 8r
135 x 8
185 x 8, 8, 8, 14

Euro 2HP
57 x 5
107 x 5
157 x 3
167 x 2 x 2r
177 x 2
187 x 2
162 x 7

1" Wrist Roller x a Few

KB Row 124# x 5 x 5r

Squats

February 9, 2014
Noon

Worked out in a commercial gym today with an arm wrestling bud.

1) Squat
45 x 3 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
405 x 1
435 x 1
465 x 3 x 2r - I wore my soft Rehband belt for these. I also forgot to tighten it up for my third set so it was loose just hanging around my waist.

2) Paused Squats 3ct
350 x 3
360 x 2
370 x 2

Upper Back BB

February 7, 2014
Noon

Week 4 dead lift deload so just some upper back bodybuilding type work.

1) Meadows Row
Bar x 10
25 x 10
50 x 10
75 x 3 x 10r - these really hit my lats hard

2) VG Pulldowns
150 x 3 x 10r

3) DB Shrugs
105e x 3 x 15r

I was going to do some light curls as well but I'm feeling last night arm wrestling practice a bit too much.

Squat 455 x 3 x 3r - Belt

February 3, 2014
Before Supper

Tonight was another PR day. Back was a bit pooped already from packing furniture around to the dump by myself. Reps were cutting it pretty damn close or a tad high for the bulk of them too but I'll take em. Pretty happy with pretty much keeping the bar moving if my hips were as well.

With my back pooped and the PR I cut the paused squats short at just the one set.

Back Squat
45 x 5 x 3r
135 x 3
225 x 2
315 x 1
365 x 1
415 x 1
455 x 3 x 3r

Paused Squats 350 x 3

Rehab Day

February 2, 2014
Afternoon

Feeling beat up so I just did some light work; dumbbell pressing, AW band work, wrist curls, etc. and called it quits.