Thursday
Press

OHP
One hand dumbell press medley
80,95,90,100
4 times through, twice each arm
We did a bunch of these, then I ended up going
80,85,90,95,100,105
This about killed me

DB Rows
120x15x3

Abs
Dynamic Crunches
Average Band 15x3
Pulldowns
250x15x3

Forearms
Armory Flex/Ext
15x3

Things are going well, I injured my SI joint on tuesday's squat session. This is the injury that keeps popping up so that means that I'm back to lunges and belt squats for the next two weeks. Shit happens. I can tell you one thing however...I will be in shape for Vegas. I might not be the strongest guy there...but my technique and endurance will be as close to perfect as two months of preperation will allow. Also, look for the university of Pitt to do some good things in the coming years...their S&C program is fantastic.

Saturday
press

OHP
135x5
155x5
185x5
225x3x5

Pullups
BWx10,11,13,10

Blast Straps
Scarecrows
BWx15x3
Pushups
BWx15x3

Abs
Pulldown abs
250x15x3

Neck
120x20x2

Good day, Felt good to be back training with somebody. Troy and I had a good go at a pullup competition. It will be good to get back into the swing of things.

Friday
pull

Deadlift
135x10
225x10
Band Through Belt
315x5x4

Supermans
10x10x3

GHR
BWx10x2
Bandx10

Oblique Raises
BWx10
1 Band x10
2 Band x10

Neck
50x25x2

Shrugs
315x25x3

Grip
Grippers

Not a bad day, just trying to get my back back in shape after the layoff and such. It went well, my back hurts a bit after training, but not too bad. Next week will be sporadic, so I'm not sure what will happen as far as posting.

Thursday
Press

OHP
strict
135x5
185x2
205x1
225x1 (PR)
Non-strict
245x3
265x3x5

Close Grip Bench
225x10
225x9
225x8

Pullups
BWx8
25x5x4

Face pulls
some weight x 10 x3

Weighted Leg Raise
30x10x2
35x10

Neck
50x25x2

Grip
Armory
Grippers

Not bad...felt really good to get back into the gym. I spent the last 5 or 6 days roofing, so training really wasn't an option. My back feels great now though. Maybe roofing for 6 days is a viable treatment option for chuckbackitis. I'm excited to train tomorrow.

Thursday
Press

OHP
135x10
135x5
Monster mini
135x5
185x3x6

Bent Row
225x6
225x8x3

Blast Straps
Tricep ext
10x3
Bicep Curl
10x3
Scarecrow
15x3
Ab Fallouts
10x3

Grip
Grippers
1.5x10
2.5x3

Eh...I just felt tired today, my lifts weren't bad, but my upper back was hit hard on monday and then again on tuesday with the kegs so I didn't expect this to be any huge thing. Get in, get out, get into the air conditioning.

Tuesday
Lower

Keg Lift
Heavy Keg x6x3

Loading Relay
Kegs to 55 Gal drum
Light Keg, Medium, Heavy Keg
3 Tire flips
3 deadlifts with thick bar 315lbs

Went through this twice, then loaded kegs three times a keg

Deadlift
Band through belt
315x10x3 with thick bar

Neck
55x25x2

Abs
weighted sit ups all done with no rest between
45x10
90x10
135x10
90x10
45x10

Not a bad day, back felt decent, I didn't want to push it too hard. Keg relay was fun, I wish I had some stones to load...hopefully I'll get some soon. I can't wait to learn what events there will be at Vegas. I'm betting there will be some stones...at least I hope so.

Monday
Press

Log
150x5
200x2
220x2
250x2x3
270x1
280x0 Miss

Floor Press
225x6x2

Rack Press
225x10x2

Pullups
BWx8
25x6x2
45x5
BWx8

Face pulls
100x15x2
90x15

Shoulders
Front/Side Raise
30x10x2

Abs
Weighted Leg Raises
35x10
30x10

Neck
50x40x2

Wrist
Armory Flex/Ext

So the log went well today, I haven't trained it in a while, so I was satisfied with 270, I would have liked to have hit 280, but the clean took too much out of me. I plan to work hard on the clean on friday. I've been training a ton with the kettlebell and I think it is helping my back. It helps to get some blood in there, plus I can do all sorts of cool kettlebell tricks. I will start creatine again when school starts so that will help. I took a month to let my body forget creatine, now it will hopefully have the desired effect once I start again. Felt like a good workout today, for some reason floor press was killing my elbow, so I did kind of like a board press but used the safety pins on the rack for a board. I was really just trying to isolate triceps and lockout so I guess it worked ok.

Pushing Logs can cause 'roids...

Tuesday
Lower

Belt Squat, GHR, Abs, grip, neck


Friday
WTF

OHP
135x5
185x6
225x10

Belt Squat
Worked up to 405x3x4

Pullups
BWx10x3

GHR
BWx10
MMx10
2MMx10

Shrugs
405x10x2 no straps
405x15
500x15

Abs
Dynamic Crunches
Weighted leg raise/back stretch

It's been an interesting week, my back is still bugging me a bit. I thought shrugs wouldn't hurt, but after I did them yesterday I see I was wrong. I was feeling like crap so I took an extra day (thursday) off and sort of combined press and lower on friday. Tuesday I did the regular lower body stuff. The belt squat is a lifesaver. I hate it when my back starts acting up because I can't train heavy and that really sucks...so I eventually can't stand it and try to go heavy and end up worse off than before. With the belt squat I can go as heavy as I can stand and not put any bad pressure on my back. I did some kettlebell work after this and it really pumped up my lower back which is exactly what I needed. Saturday will be spent with the kettlebell and maybe some tire flipping and Huseffelt stone carry, we'll see. I really want to get a bigger kettlebell, the 16kg is just too light. I'm thinking around 70 lbs will be good. Now if I can just find some money...