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