This Weeks training...

Friday - ME Bench

Flat bench close grip (deload)
warmup
barx50
135x20
185x15
225x8
working sets
255x5x5 sets

Pullup pyramid 10s rest
32 reps

Ring Tricep extensions
100
-these were extremely hard, i was only doing sets of 6 by the end....

Wednesday - Deadlift/Speed squats

Deadlifts, no belt
135x10x2 sets
225x10
315x5
375x2
405x2
455x2
495x2, these were a grind
525x2, these were REALLY a grind

Speed Deads
440x2
-i grinded out these 2 reps, and called it there. i was shot...i was supposed to do 440x3x5 sets

Speed squats w/ ssb and 14in box
warmup
155x10
245x5
add green bands
245x2x8 sets

-my lower body is really weak right now, im going to need to take a step back and recover if im going to squat 500 in the next week or so

Tuesday - Speed bench

Flat bench
barx50
add short monsters and doubled up monster minis
95x3
115x3x9 sets (3 different grips throughout)

Sydvikas (sp?) Press off pins
115x8x3 sets

Face pulls w/ blue band
20x4 sets

Mini band extensions
50 reps

Hammer Curls w/ 35 dbs
10x3 sets

ME Lower Body

Free Skwats
warmups
barx10x2 sets
135x10x2 sets
225x5
275x5
315x3
365x3
405x1
425x1

- called it here, i was burnt out, just barely grinded up 425, which i got for 5 last week.

ME Upper Bod

Flat Bench
barx20
135x15
185x10
225x5
275x1
295x1
add 4 board
315x2
325x2
335x2
345x2
355x2

Floor press
225x5
245x5x3 sets

-im dont. so tried...this week kicked my ass.

New Diet Regime

As of late I have made my goal weight of 245 (closer to 250 in fact). Now it is time to reduce that number and get back into my competition weight. The diet is a modified Mountain Dog Diet.

Training Days: 320g carbs, 380g protein, 114g fat = 3826kcal

#1 --> 4oz grass fed beef or 6 farm eggs, 1tbsp healthy fats (grass fed butter, coconut oil), 5g fish oils, 1 kiwi, coffee or tea, 1 fresh squeezed lime, fibre, 1 scoop veggie/berry powder

#2 --> 8oz chicken breast or 10oz tilapia or 4oz grass fed beef, veggies, 1tbsp grass fed butter (i usually make this into a soup with homemade veggie/chicken broth)

#3 --> pre workout meal: half cup oat/flaxseed blend, 1tbsp coconut oil, 50g whey

#4 --> peri-workout: 50g dextrose, 50g whey hydrolysate, 5g leucine, 10g creatine

#5 -->post-workout: 6oz grass fed beef, 2 cups white rice

#6 -->8oz chicken, 200g sweet potatoes, 1tbsp almond butter or coconut oil

#7 --> 50g whey, 2 tbsp. nut butter or EVOO

Off Days: 103g carbs, 338g protein, 123g fat = 2871kcal

#1 --> 4oz grass fed beef, 1tbsp grass fed butter, 1tbsp nut butter or coconut oil, 1 fresh squeezed lime, fibre, 1 scoop veggie/berry powder

#2 --> 50g whey, 1/2 cup oats, 1tbsp. coconut oil or nut butter

#3 --> 6oz chicken, veggies, 2tbsp. grass fed butter (homemade soup)

#4 --> 50g whey, 1/2 cup oats, 1tbsp nut butter

#5 --> 150g sweet potato, 6oz chicken, 1tbsp coconut butter

#6 --> 50g whey, 1tbsp nut butter or EVOO

Tuesday - Coan/Phillipi week 3 and Speed Bench

I decided to couple my deadlift work and speed bench today because I am crammed with school and won't be able to hit the gym today. Got 2 midterms and a large paper due friday.

Coan/Phillipi week 3

Pulls from the floor, no belt
135x10x3 sets
225x10
315x5
405x2
455x2
495x2

Speed pulls w/ 90-120s rest, no belt
405x3x5 sets
-stopped it one set short of the goal, my back was light up!

Speed Bench
barx??
add short monster bands
barx15
add doubled up monster bands
barx10
105x3x9 sets

PR weekend

Saturday Squats

straight bar, free squats
warmup
barx???x2 sets
135x10x2 sets
225x5
275x5
315x5

working sets
365x3
385x3
add knee wraps
425x5 (PR)

chain suspended ssb good mornings
add 90lbs of chain
155x10x2 sets
245x8

-the 425 went all perfect as planned. getting ready to squat my first 500 raw squat in 2 weeks time.

Friday Nigh Bench Pressing

Flat bench
warmups
barx50
135x20
185x10
225x5
275x1

working sets
295x1
315x1 (PR)
325x1 (PR)

-this 325 was a grinder but got it, it is a 25lb PR. the 315 i smoked so i have strength, just gotta get used to handling the heavier weights

CAT presses (60s rest)
225x3x6 sets

Floor Press
225x8x3 sets

Pullups

Superset x 4 sets
Facepulls w/ blue band x 20
tri ext w/ mini x 15
seated db curls (35s) x 10

To date

Deathlifts/DE skwats

no belt, from the floor
worked up to 465x2

speed deads, 90s rest
375x3x8 sets

speed skwats
ssb w/ greens
205x2x6 sets

-had class so had to call it here

DE Bench

warmed up w/ barx50
add short monsters + doubled monster minis - this was a stupid amount of tension :)
95x3x9 sets

overhead press
worked up to 205x5

pin presses w/ all that tension
135x5
155x5
165x5x3 sets
175x5

superset x 4 sets
facepulls w/ blue x20
tri ext x 15
seated curls x 10

ME lower

free skwats
worked up to 455x3

flipped the 800 tire a few times

helped move strongman equipment.....

last weeks training

ME Upper

flat bench
warmups
barx20
135x15
185x10
225x5
add 4 board
275x3
315x3
335x3x4 sets

CAT presses, w/ 60s rest
225x3x5 sets

Pullups
33reps

tricep pushdowns w/ mini
60 reps

db hammers
40 reps

-my lockout strength is very weak and i am not used to handling heavy weights...lots of work ahead of me.

DE LOWER

deathlifts (raw, no belt)
warmed up
135x8x2 sets
225x5
315x3
405x2
445x2

speed pulls w/ 90s rest
355x3x8 sets

ssb speed box skwats
155x10
245x5
add purple bands
265x2x8 sets

-just started ed coan/mark phillipi dead program. going of 550 1RM, low balled it and gonna not use a belt. hopefully i can stay away from injuries and get stronger in the process, im really excited.

DE UPPER

flat speedy bench
warmed up with some type of weights
add big boat chains
185x3x9 sets

overhead press
warmed up
225x1 (smoked it)
235x0, got crushed what!?

inverted rows
amrap x 4sets

tricep/bicep work
some type of reps/set scheme

alberta strongman comp

signed up for my first strongman show a week ago. havent practised any of the implements or events...this is how it went.

push pull - 3rd
conan wheel - 5th
circus db - 7th
axel dead - 7th
medley - 7th
stones - 7th

wow. very disappointing....i thought i could be able to muscle most events but i was wrong. after the show i was pretty upset cause now i suck at 2 sports. the next day i had a change of heart and for the most part had a lot of fun. im gonna train my ass off for next year and place first, you can count on it!

Catching up

Saturday - ME squats

free squats
worked up to 385x5

prowler work 2x45s 3 sets
30yard pull
low bar push

friday - ME bench

flat bench
worked up to 5 singles with 285

pullup pyramid
31 reps

super duper set 4 sets
20 face pulls
15 tripushdowns
10 hammer curls

Tuesday Speed Day

Speed Skwats! (still rawr and beltless) w/ SSB+box
barx??
165x5x2 sets
add light bands
245x2x12 sets

Speed Boobie Press
barx??
135x??
add some big chains
135x3
165x3x9 sets

Speedy Deathlifts
135x5
225x5
275x5
add some big chains
275x1x8 sets, 10 sec rest

-i was feeling really beat up so i combined tomorrows lifts with todays. just did the bare minimum and got out!

Sunday Strongman Training

Tire Pull/push
circus dumbbell - 120lbs
Tire Flip 800lbs
stones 200lbs

testing out some strongman training and learning technique...it was a lot of but my body is so sore and beat i gotta take a step back from next weeks training to recover

ME lower

Straight Bar Box Squats
barx??
135x15
225x10
275x5
315x3
365x3
405x1
435x1
455x1

Chain Suspended SSB Close stance good morning
135x10x3 sets

Max Effort Upper

Flat Bench w/ Comp Grip
barx20
135x15
add green reverse bands
225x5
275x5
295x2
315x2
325x2x5 sets
345x1
355x1
365x1

Pullups
29 reps

Close Grip Paused Bench
225x5
245x5
255x5

Mini Band Tri Extensions
60 reps

DB Curls
8x3 sets

DE Lower muskuls

SSB w/ box
barx???x2 sets
165x10
245x5
295x2x8 sets, these were super speedy and felt great

Speed Deads w/ 60s rest
135x??
225x5
315x3
375x1x6 sets

Pull throughs w/ blue band
15x3 sets

Gym Rings ab work
3 sets

DE - Upper Bod

Flat Bench
barx20
add doubled up monster minis
x10
135x3
165x3x3 - close grip
175x3x6 sets - med/wide

Overhead press
barx??
95x5
135x3
165x3
185x3
195x3

4 board w/ monster minis
185x5
195x5
205x5

inverted row
10x3 sets

Training Update

ME Lower

Safety Squat Bar Free Skwaaaats
Barx10x2 sets
165x10
245x5
295x1
335x1
365x1 (PR)
385x1 (PR!!)
405x1 (PR!!!!!!)

-i had 10-20lbs in the tank but called it there, dont want to wreck my back again

Sumo Deads - 4 block
3 sets

Ab work

ME Upper

Flat Bench
barx??
135x10
185x5
225x1
265x1
285x1
300x1 (PR)

add new rage-x
365x3
385x2
395x2
405x1

-just breaking in the new shirt, its really tight and gonna take some time to learn

Paused Bench
225x5
245x5x2 sets

Pullups
27 reps

Banded tris w/ mini
3 sets

DE Lower

SSB to box
barx??
165x5
245x2
275x2x10 sets

Speed Deads w/ 30secs rest
135x5
225x5
315x1
365x1x6 sets

Inverted Gym Rings Ab work
AMRAPx3 sets

-had class so cut it short. everything i did today was beltless to work on abs and getting tighter with my lifts

Sept 10 - Speed Bench

Warmups w/ bar
x20

add doubled up monster mini
add 155
x3x3 sets, close grip
x3x3 sets, medium grip
x3x3 sets, wide grip
add 3 board
185x5
195x5
225x3

Overhead Press
barx bunch
95x10
135x5
155x5
185x5, my triceps were shot at this point so thats all i could rep out

Superset x 3 sets
Inverted Ring Rows w/ feet elevated x 8
Face Pulls w/ green band x 20
Seated traps w/ 25lb plate holds x 10

Catching up on the log...

Arm Day (!?!?!)

Ez Curl Bar Curlz
x2 Warm-ups for 15 reps
35x10x5 sets w/ 10sec rest between sets

DB Hammer Gurlzs
17.5 (yes that db exists) x10x5 sets w/ 10secs rest

Preacher Curls on machine
70x10x2 sets

Rope Pushdowns
15x2 sets for warm up

Arm Super-duper for 3 sets
A) Rope Pushdowns - 45x15
B) Ye Ole school Bench Dips w/ 45 plate - 10
C) DB Tri Kickbacks - 30x6

Tri super for 2 sets
A) Skull Crushers - 55x10
B) Seated DB Ext - 52.5x8

Smolov Squats - wk 2/session 3

SSB free skwats
280x5x7 sets

DONE!

And I forgot what else i have done...couple smolov sessions, some shirted bench where i blew out my shirt, and some prowler work.

Max Effort Upper Body

Overhead press
barx10
95x10
115x5
135x5
155x7
60x10x3 sets

Bench - Comp Grip
barx20
135x10
185x5
225x1
275x1
add loose Rage-X
315x1
315x2
335x2
355x2

4 board - Pinkys on rings
245x6
275x6x3 sets

Pin Press - Close Grip
225x3
275x3x3 sets

BB one arm rows
45x10x3 sets

-called it here, went finishing with some friends.

A Prolonged Update

I haven't posted in quite some time. Many training days have come and gone, some good and some bad. Nationals in May did not go as plan, in fact, went very poor. The outcome was one of disappoint and frustration. The weeks leading into the meet were great. Hit some huge squat numbers and was anticipating a big PR. But, a week prior to the competition, I was hospitalized for a day. My testicles had swollen up to unfavourable proportions. After an ultrasound, the doctor could not figure out why this had happened, and assumed that it was an infection or virus of some type. Either way terrible timing. By the time the meet approached, they had returned to normal size, but my body weight was down about 10 pounds. I decided to go through the meet and not alter any of my planned attempts. I smoked 660. Went to 720 for a 5lb PR, and fell backwards. Attempted again on the third and folded like a sandwich. I felt defeated. All the hours I spent at the gym, staying in on Friday nights to train, wasted. I managed to scrapped by with a 30lb bench PR and win my class. James hit the biggest total, Scott got best overall raw lifter, and our 2 newbies all hit all their 3rd attempts and PR'd. The team did great. I am glad that I was there to handle them and help contribute. Although, this meet was a shortcoming for myself, I felt a great sense of accomplishment cause the team did awesome.

Presently, my back hasn't recovered, far from it. In fact it has worsened to an extent I did not see coming. Every morning I wake up and I feel stiff has a 2x4. I have eliminated deadlifting and all fundamental back exercises from training as these exercises give me direct pain in my lower back. I can no longer bend over to pick up a pencil without supporting my body with a hand on my knee. Nevertheless, I am continuing bench and squat training as these movements are pain-free. I have gone to see a chiro and physio help, and both say the same thing. My body was wasn't built to support the stress I place on it. When I was 4 doctors wanted to put rods in my back because it wasnt developing properly. Obviously, that extreme route was avoided, and now Im stuck with the effects of a crummy spine and hips.

This is the point where most strength athletes pack it in, and call it quits. It may take awhile to comeback. In sports, I was never the best or top player. Ive been cut from many football teams but that didnt stop me from playing junior out in BC and making 1st string...and this back injury isnt going to stop me from getting my pro total. I just bought the gym in full and I hope in the future it can expand to something greater than a single car garage gym. This is my passion, I am going to continue following it, and overcome what life throws my way.

Post injury recovery update

ME skwaaaaats!!!
straight bar w/ parallel box
barx10
135x10
225x5
315x1
405x1
455x1
495x1
525x1
add doubled reverse minis
545x1
585x1
615x1

Pause skwats w/ SSB
245x5
275x5
295x5

Face Pulls w/ blue band
20x4 sets

Weighted Abs
3 sets

Max Effort Upper body
barx???
135x10
185x10
225x5
255x1
275x1
add bench shirt
315x0, didnt touch
335x1
345x1
365x0, couldnt lock my right arm out an inch from lockout

3 board w/ close grip
225x5
245x5
255x5
265x5

Pin Press
315x3
335x3x2 sets

DE lower body
Paws skwats
135x5
225x5
315x3x8 sets

Speedy Pulls
135x10
225x5
315x1
365x1x6, 10s rest between singles

Seated Row
15x3 sets

-bench is up, squat is up, deadlift is totally unknown
-well im not gonna say anything about my back, i dont want to jinx anything. ill let my training speak for me.

Interview with Lethbridge Living

I recently did an interview with Paul from Lethbridge Living, about how youth are actively participating in the community through volunteerism. I didn't realize I am still considered part of the youth category but it's about how I have gotten involved with volunteering through sport. Check it out!

http://lethbridgelivingonline.com/previous-articles/item/community-engagement-is-all-about-you-young-people-getting-involved-in-our-community

saturday - me lower

SSB w/ box
barx??
155x5
245x3
295x3
335x3, this was a massive grind

-well i called it there, my back is shot. im taking two weeks off any kind load off my spine.  having a healthy back for the meet is what is best. wont be posting on here for awhile then.

Friday - ME bench

Flat bench - comp grip
barx??
135x10
185x10
225x3
255x1
275x1
add shirt
315x1
335x0, miss it at lockout
335x1
355x1
365x1 (PR)

3 board - close grip
225x5
245x5x3 sets

Pushdowns
3 sets

feb 9 - max effort SKWWAATS

Straight bar free squats
barx??
135x5x2 sets
225x3
315x1
405x1
455x1
495x1
545x1
585x1
635x1

Weighted abs
3 sets

- just getting used to the equipment and finding out a good opener. right now i am 13 weeks out from nationals. the 636 flew up with ease, but unracking/lowering i could just feel it all in my lower back, so called it there. i wanted to go around 650-675 today so i guess thats ok
-my goal for the meet is a 750 squat, but i think i have the strength for around 800. ill just have to wait and see how fast my back heals up.

friday - cube bench

speed bench
barx??
95x10
add doubled monster minis
95x3
135x3x3 sets, close grip
135x3x3 sets, pinkys
135x3x3 sets, comp grip

3 board
225x5
255x5
265x5x2 sets

pin presses
315x3x2 sets
335x2

banded pushdowns
20x4sets

pullups pyramid 
1, 2, 3, 4, 1, 2, 3, 1, 2, 3, 1, 2, 3, 1, 2, 1x reps

tuesday - speed skwats

safety squat bar deloaded on chains
65x10
155x5
245x3
295x2
add green bands
295x2x8 sets

deadlifts 
135x3
225x2
275x2
315x3

rolling thunder
5x3 sets

plate pinches
for a really long time...

weighted abs
3 sets

About Me

Currently, I am a student at the University of Lethbridge, studying Kinesiology and Education.  I competitively compete in the strength sport of powerlifting, where my best lifts are a 705 squat, 364 bench, and a 601 deadlift (GPC 2012 Powerlifting Nationals).  I own a garage gym where I train powerlifters, strongmen, MMA athletes, and individuals looking to develop their weightlifting experience.  Presently, I am training for the GPC 2013 Powerlifting Nationals and the Cranbrook Strongman Classic. I utilize the Westside Conjugate System for training and nutrition principles of Carb-Back Loading to help achieve my personal weightlifting goals.

In the past, my main sport of focus was football. Since taking up the sport at age 11, I have been fortunate enough to play on various All-Star teams (Alberta Summer Games, Alberta North/South), and then proceeded to play two years at the junior level, for the South Surrey/Whiterock Big Kahuna Rams. Other sports I competitively played growing up were baseball, volleyball, lacrosse, and wrestling.

I believe that there is a sport/activity available for everyone to become actively involved in, no matter one’s age. Fitness is a crucial part of maintaining a happy and long life. My goal is to help promote the benefits of strength training and pass along all the knowledge I have obtained through my experiences.

groundhog training day - me lower

warmup
tons of stretching/mobility
traction

SS Bar - 10in box
65x10
155x5
245x2
255x2
265x2x4 sets
275x1
285x1
295x1

Ab work x2 sets
plank
banded hangman curl
woodchoppers

rolling thunder
3 sets

plate pinches
10lb plates for as long as possible

A little behind on posting...

Feb 1 - Max Effort Upper

Floor Press
45x??
135x10
185x10
225x5
255x3
add rev green bands
275x1
295x1
315x1
325x1 (20lb PR)
275x3
295x3

Pause Bench - comp grip
225x5x3 sets

Lat Pull Downs w/ Green band
20x3 sets

Banded Pushdowns
15x3 sets

-my upper body is still fried from wednesdays session. everything felt good, looking forward to skwatting tomorrow.

Overhead/Accessory Day

Standing Overhead
-was using kilo plates so i have no idea what i did for each set, but i got a ton of volume and worked up to 205x3

Power Cleans
185x1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps

Hammer Strength Rows
10x4 sets

Lat Pulldowns
20x4 sets

DB Pullover/Skull Crusher Hybrid Press....
55x15
80x10x2 sets

DB Hammer Curls
3 sets

Dynamic Effort Lower Body

Safety Skwat Bar w/ lower to suspended chains
65x10
155x3
245x2
295x2
add green bands
295x2x10 sets

Various Ab activities
3 sets

jan 26 - me lower body

traction and a bunch of stretching

box squat w/ rev mini
135x5
135x5
225x3
add training briefs
315x1
add rev bands
405x1
455x1
495x1
545x1
585x1
605x1
545x3

-called it there, back was hurting worse than ever during the squat. im glad i could at least get some work in

jan 25 - me bench

flat bench - comp grip
barx???
135x10
185x10
225x5
245x1
265x1
275x1
add bench shirt
315x1
335x1

called it there, ad to run to do a school project

jan 23 - time to accessorize!

strict standing overhead press w/ pause
warm up, id say about 3 sets
125x5x 3 sets
125x6

-these are hard and really strict, no reflex....but wow do i suck at them. i really need to improve this

dimmel deads
225x20x2 sets

-seeing how i didnt deadlift yesterday i wanted some hamstring work...i could definitely feel some strain in my lower back, but its really the first time ive deadlifted since ive made my injury worse

t-bar row
10x3 sets

hammer curls
15x3 sets

french press
15x3 sets

-the weight i can move on my accessory lifts is really pathetic...im going to really try and focus on bringing this aspect of training up.

jan 22 - back to speedy skwats

speed skwats w/ safety skwat bar - 14in box
barx10
155x5
245x3
add training briefs
335x2
add light bands
335x2
365x2x6 sets

-called it there, lower back was getting lite up

chucky v seated GMs
165x10
add horizontal light bands
225x10x2

- these are a real back burner, great for developing an arch...or the lack there of for me

shrugs
2 sets

banded back work
4 sets

-well i got my hands on some prescription anti-inflams, and they are really helping with all my lower back pain. i did as many sets as possible, just really easing back into it. i think i should be able to pull next week...i read an article on superD and how he trained when he herniated 2 lumbar discs. if he can pump out 1100+ squats, i should be able to make it through a workout.

jan 19 - me lower

tons of stretching and traction to warm up

safety squat bar - free squat
65x5
155x5
245x3
335x1
add monster mini rev
385x1
425x1
455x1
475x1
495x1

barbell shrugs
3 sets

pullups
4 sets

-finally got to squat today, i went in with the mindset that i was gonna squat no matter how my back felt. i couldnt really push good depth because my groin is so tight and if i do push an inch or 2 lower i get shooting pains into my back. but by the time my last set came along i was breaking parallel so i am happy with the way it went today.

jan 18 - me upper

flat bench - comp grip
barx20
135x10
185x10
225x5
245x2
265x2
275x1

2 board w/ pause
225x5x2 sets
245x5x2 sets

french press
3 sets

crazy bell bench rep out
2 sets

-felt alright, couldnt really arch and was really tired from work. didnt get a get session in, oh well...

jan 16 - overhead day

seated dumbbell overhead w/ pause
40x10
50x5
55x5
60x5
65x5
70x5
75x8
60x10

hammer strength rows
180x10
270x10
320x6x4 sets

chin ups
4 sets

45 hyper ext. w/ mini band
15x3 sets

-well i messed up my back even more. last week it felt good, pushed it, and now im buckled...all i want to do is sleep and am tired all the time. i guess i have no choice but to take time off.
-on a good note, i qualified for a CPAP which is a sleeping device to treat sleep apnea. hopefully this will aid in recovery and start feeling like a regular person.

jan 12 - me lower

safety squat bar to a parallel box
65x5
155x3
205x3
295x1
315x1
335x0, unracked the weight and felt it all come down on my lower back

-had to call the session there, my back was getting the best of me. i decided to leave the gym and go skating and at least enjoy my day and get active. right now it doesnt feel like its getting much better going to the chiro. probably because he is forcing motion into my spine that isnt used to moving. so see how it goes on tuesday...

jan 11 - me bench

flat bench comp grip
barx20
135x10
135x10
185x10
225x5
245x2
265x2

rev average bands - pinkys on rings
275x3
315x3
325x3
335x3
355x1
365x0, missed it at my usual sticking point

pause bench pinkys on rings
155x6
175x6
185x6x3 sets

pushdowns
3 sets

-saved back for tomorrow, and because it hurts pretty bad so i thought i should be nice to it...

jan 8 - deads/speeedy skwats

2 block deads
135x10
135x10
135x10
225x5
315x2
365x2x4 sets
415x2x2 sets

14 in box squats w/ safety squat bar
155x3
245x2
335x2
add light bands
335x2x10 sets

-my back is feeling a lot better than last week, which i pulled 315 for ONE rep. so today was a massive improvement and it seems i am on the road to recovery

-just got the safety squat bar in today...it happens to be the best/worst bar ever. from now on, for speed squats we will be just using the safety squat bar. i believe this is going to help tremendously and hopefully put me on mark for an 800 squat in the future.

jan 6 - me upper

flat bench- comp grip
barx a bunch
135x10
185x10
225x2
245x2
255x2

floor press w/ hanging rev greens....on yah, pinky's on the rings
185x3
235x3
255x3
265x3x3 sets
285x1
295x1
305x1

pullups
amrapx3 sets

facepulls
20x4 sets

tri pushdowns
20x4 sets

Lower Back Injury Update

went to the doc today, said my disc is good in my lower back, woohoo! except i defiantly did some soft tissue damage :((((((( he said i should just keep on training...whatever that means. in the meantime i will be icing, contrast showers, anti-inflams to reduce pain. as far as re-hab work goes ill be focusing on increasing mobility in my hips, and tracking my lower back. with concerns to training, i can squat relatively pain free so ill keep with that. cut back on the intensity of the deadlifts, and focus on strengthening my glutes and my hips. hopefully, come may/june ill be able to compete at 100% and smash some new PRs in the new years.

Jan 1/2 training

Jan 1
Deadlifts - 2 block
135x?
135x?
225x10
315x1

-called it there back was hurting...a lot.

Speed Skwats - 14in box
135x5
225x3
315x2
add light bands
315x2x10 sets

Jan 2
Overhead Press w/ pause
45x10
70x10
115x5
140x5
140x4x3 sets

Power Clean
200x1
-did a bunch of weight before, but i cant add in kilos, the 200 was easy but i almost fainted so i called it there

Kroc Rows
80x10
100x10
120x10

Hammer Strength Rows
10x4 sets

Reverse Lat Pulldowns
15x4 sets