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