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.