Friday Squat
My back was feeling lots better since I took that time off, so we decided to try to ruin that with back squats. The goal all day for me has been 315x20

45deg raise
warm up
x20x2
45x10

Squat
135 x15
185 x10
225 x10
275 x10
315 x20(PR)

Pull Throughs
220 x10
250 x10x3

Ab Pull Down
250 x10x3

Oblique Push Down
250 x15x3

Neck
2 sets up to 150x15

The 20 rep squats really fried me for the rest of the day, especially since friday is a morning training day. They were all decent reps, except a few at the beginning which were maybe an inch high, I think I was trying to save some energy...but I really believe I could have gutted out at least 3 more at the end. Hopefully I can stay minimally sore for our events day on saturday night (it looks like it could be a cold one)

Thursday, overhead press day. I decided that I didn't want to do maximal effort today in terms of weight because I set a PR on monday and didn't want to push it. So we decided that we would do a contest style max reps lift.

OHP
135 x10
strict
155 x5
185 x1 (I felt really shitty, maybe it was the 0500 wake up)
push
205 x5
225 x7 still felt really shitty, not a good day.
225 x6

Bench
mini bands +
135x10x4

Pullups
mini bands
x5x4
no bands
x5x2
then we fooled around with 2 finger grips and tried 1 finger...
It did not work.

Shoulder work
30's front x10x3
30's crucifix hold 23s (pr)
laying tricep ext
50x10
45x10x2

Blast Straps
Scarecrows
3x10
Pushups
tried weighted pushups, they don't work well with the blast straps
50lbs x 10 x 2
10x2
Ab fallouts
10x3
Tri ext
10x3

So today was a crazy day.

Lunges
135 x10
185 x10
225 x5
245 x5
275 x5
315 x4

Static Holds
315 x30sx3

Pull Throughs
200 x10
225 x10
250 x10x3

45deg Raises
bandx15
band +45 x10x2
band +90 x5
band + 45 x5

Weighted Situps
45x15x3

Neck
x15

then we drug eachother around with the blast straps and got a bunch of people to stare at us...it was a good time.

Interesting weekend, I woke up on sunday feeling like pure crapola. I felt like I had to hurl the entire day. I don't know if it was the chili I ate the night before or what, but it was bad. I only had one meal all day, and slept for most of the rest. So today wasn't expected to be any good, and I was right. I tried to train early in the day like planned, but that was no good and I felt like more crapola...so I left. Then I started feeling better, so I went back later and actually had a semi-decent workout.

OHP
strict
135 x5
155 x5
175 x2
power
185 x5
205 x5
225 x5
245 x3
265 x1

DB Row
120 x10x3

Oblique Push down
250 x15x3

Hammer curls
75x10
65x10

Decided that I didn't want to push it today, as I still didn't feel that great, so I called it a day. Sleeping all day yesterday really aggravated my back, so tomorrow could be interesting as well.

One day at a time.

Felt ok today, decided (perhaps stupidly) that I would see how front squats made my back feel. It doesn't hurt any more than yesterday, but it's still today...we'll see what tomorrow brings.

45 deg raise
warm up
x20x2
x25

Front Squat
135 x5
155 x5
185 x5
225 x5
245 x5
275 x5

Pull Through's
150 x10
185 x10
230 x10
250 x10x2

45deg raise
band x 10 with pause
band + 45 x 10 w/ pausex10x3

Med ball
ab side throws x15 x3

Neck
140x15
160x15

Jump Rope 15 min

Thursday Night

Decided to reduce the intensity tonight, so we tacked on some extra volume for some good fun.

OHP
strict
135 x5
155 x5
185 x3 (PR)
push
205 x5
225 x8

Bench
double mini bands
135+bandsx10x2
155+bandsx8
135+bandsx9

Pullups
2x8
band looped through belt
3x5
no bandsx5

Shoulder raises
30's x10x3 front/side

Blast Straps
Reverse Fly's3x10
Pushups 4x10
Ab Fallouts 3x15
Tricep Ext 3x10

Jump Rope 20 min

I came within 1 cm of closing the #3. So close, yet so far

Wednesday is typically an off day, but I was really sore, so I decided to throw an extra workout in the mix.

45deg raises
x20x3

Squat
45x15x2

Snatch Cleans
100 x15x2

OHP
100 x15
100 x10

Situps
50

I'm sure I did some other stuff, but I can't remember, and it doesn't really matter anyway.

Decided that the back was feeling good enough to pull, so that's what we did.

45deg raise
x20x3
45x1o

Deadlift
135 x10
225 x5
315 x5
365 x5
405 x5x3

After this, my back wasn't feeling as swell as it was when we started, so I called it a day on the deadlift. I can feel the pain coming back, so for the next week and a half, there will be no pulling or squatting.

Pull Through
Bandx15x3
Cable column
150x10
200x10

45 deg raise
band around neck x10x2
band + 45 x 10 x3

Oblique Push downs
250x15x3

Weighted Leg Raises
45x5x2
25x10x3

First morning workout, MLK day so the dining halls didn't open until 11, and I started training at 9, so I was running the workout on an orange, two poptarts, and a granola bar. That energy lasted all of half an hour.

OHP
Strict
135 x5
155 x5
185 x1x2 this one felt really week, I am going to attribute it to lack o' chow
Push
205 x5
225 x5
245 x3x3

Bench
Close grip
135 x10
185 x10
205 x5
205 x7
205 x6

DB Rows
120 x10x3 next time I'm going to try to up one set to 15

Shoulder Raises
Front & Side
30x10x2 Shoulders felt dead, again I attribute this to lack o' chow

Ab pull downs
250 x15x3

Blast Strap Pushups
x15
x10

I was doing some warmups and some body weight squats and lunges to see if I can get unsore for tomorrow and I fired up my left adductor something fierce...I didn't know if I was going to make it out after that, it was ugly. It feels much better now though, hopefully I can at least pull light tomorrow. I finally got the foam roller back to the room so I have been rolling away on that and it has helped out with my back a ton, we'll see tomorrow how it feels. We went sledding today and the windchill was about -15, and we were flying down the hill and just about killed some little kids, I felt bad for a second...then laughed to myself later. (It was funny, after we confirmed they were not dead.)

Lower body day, wasn't planning on deadlifting or squatting because I pulled on tuesday and the back was feeling a twinge on the crappy side, so I decided that lunging today would be an acceptable alternative as it doesn't involve much weighted extension like deads or squats do.

45 deg raise warm up
x20
45x10

Lunges
135 x10
155 x10
185 x10
205 x5
225 x5
245 x5
265 x3
275 x3

And then my plan came to a screeching halt as I decided that maybe my back was feeling good enough to maybe squat...so I did

Squat
225 x10
315 x15

And that pretty much nuked my back...but not in an injury sort of way, just more of a jacked up pump that makes you want to cry sort of way.

Hammer Curls
60'sx10x3

45 deg back ext
45x10x2
90x10x2

Weighted Leg Raise
25x10x3

Neck
120x15 front & back
140x15x2


In my post lunge/15 rep squat haze, I may have come up with a stunningly simple yet brilliant idea to make one's quads, hamstrings, back, arms, neck, calves, hips, and brain want to cry.
The idea is this.
Squat 135 35 times, then 225 25 times, then 315 15 times, and then 405 5 times. It's my new goal.

OHP
strict
135 x5
155 x5
175 x4
185 x2 (tied PR for strict press)
Push Press
205 x5
225 x3x2
245 x2
255 x1
225 x3

Seated Dumbell OHP
65 x8
75 x5x2
75 x3x4

Standing One Arm OHP
85 x5

Pullups
x8x4

Plate Front Raise
3x10

Leg Raises
25x10x3

Good day today. The back felt shaky at first, but after warm ups felt fine. I think that when the training schedule gets finalized this will be a morning day, so I won't have all the stress of the day on my back when I train, it will be fresh.

Deadlift
185 x10
225 x10
275 x5
315 x5
365 x5
385 x5
405 x3
425 x1
455 x1 PR (since injury 2 years ago...has it been that long?)

Squat
185 x10
225 x10
315 x5

Shrugs
405 x15x3

Ab Pull Downs
250 x10x3

Cable Side Push Downs
250 x15x3

45deg back ext
45x10x2
90x10x3

Neck Machine
110x10
120x15
140x15

My new year's resolution is to not throw anything at people with real new year's resolutions.
You know who you are...(standing with your group of friends in the middle of the gym, standing in the way of everything and taking up racks and bars for your hour long lip sesssions.)

First day of classes, schedule is going to suck for lifting this semester.
45Deg Back Ext
20x3

OH Press
135 x5
155 x5
185 x1x2
185 x3 (push press 3's)
205 x3
225 x3x3
245 x2
225 x3

DB Bench
100's x 6
90x6x2

DB Row
120 x10x3

Shoulder Raises
30'sx10 front x 3
30's x 10 side x 2

Ab Pull Down
250 x10x3

Felt pretty good, overhead press is starting to crawl back up to where it was pre wrist injury. I've been doing back ext every day since I realized most of my low back problems were a result of terrible strength and not bad luck. You mean to tell me that every time you squatted heavy you tore your back up and didn't realize it was because your back had become weak as piss...I don't believe it...I always thought you could squat with a weak back! Pfffft...anyway, since I've been doing that my pain free deadlift has gone up to 440, squats still aggravate the back, but I believe this to be due to technique issues as if I can stay tight and in the groove, I have no pain.

Schedule is still messed up, hopefully it will get better once school starts again.
Deadlift
225 x5
315 x1x5
315 x3
365 x1x3
365 x3
405 x1x3
405 x3

Shrugs
405 x15x3

DB Bench
100'sx6x3

DB Row
100 x10x3

Pullups
8x3

Hanging Leg Raises
2x10

January 2 2007! We are still without power and it sounds like it could be at least a month before they get it back up and running again. So training has been sporadic at best. Tonight I was able to get out and flip the tire in the shed among other things.

Tire Flip
10x6

Keg lifts
heavy keg 8x4

Kettlebell work

Farmers walk Shrugs
315 x15x3

I trained late last week and did 100 tire flips 10x10 along with lots of grip work and pretty much nuked the forarms...they still hurt.