Thursday
Press

OHP
135x10
185x5
225x1
255x5x5

Hammer Curl/OHP
55x6x4

1 arm OHP
80x5x5

Shrugs
315x25;20;15

Good day
Different, but good

Friday
Pull

Deadlift
worked up to 475x5
then worked up to 535x0

Good Mornings
225x10x2
275x10

Dimmel DL
225x20x2

Neck/Core
weighted leg raise
30x10x3

Thursday
Press

OHP
135xsome
185x4
225x1 strict
275x4x2
295x2
315x1
335x0
315x2

1 arm DB OHP
75x8
80x5x3
90x5
95x5

Free Bar Pullups
40x5x2
BWx5x4

Laying Tricep Ext
55x10x3

Shoulder Raises
front/side
35x10x3

Felt really good today. I have been sick as hell from last friday to about monday of this week. I pressed on monday and felt like shit, couple that with the fact that my back was really jacked up from laying around for 4 days straight and I decided against pulling on tuesday. I took wednesday off like usual, so here goes a resumption of my normal schedule. I lost about 10 lbs being sick, I just didn't feel like eating. I've gained 5 back and I feel really good. I started on creatine and my vitamins again and I feel like I'm much healthier now, so hopefully deadlift goes well tomorrow. Fingers crossed 475x7

Thursday
???


Thanksgiving!!!
Still had to work though...

I was at the stadium today, so I snuck back in after everybody left and did this


Tire Flip
Mini tire (around 4-500#s???)
50 yards down
50 yards back


That was it.

BACK PUMP!!

Tuesday
Pull

DL
135x10
225x5
315x5
405x3
475x2
475x5

Shrugs
405x50

Dimmel DL
315x10x3

Core
weighted leg raises
25x10x3

Neck
120x25x2

Good day, the deadlift felt a little weak, but I can only go up from here. Contest weight is 475 for reps, so I hope 5 is a good starting place. I would like to get around 8-10, but we'll see. I felt a tiny twinge in my back, so we'll see how it goes the next week or so. I might lay off and start again next week. Turkey feast? Gotta work...

Monday
Press

OHP
135x10
185x4
225x4
275x3x2
295x2
315x1
335x1
345x1 (PR)

Pullups (From rotating bar)
55x3x2
50x3x2
45x3x2
BWx6x3

Shoulder Work
Front and Lateral Raise
25xa bunch

Face Pulls
160x15
170x15x2

Laying Tricep Ext
55x10x3

Neck Work
130x20x2

I think that was all, I was very pleased with my press. I wish I didn't have to put a little split in it though. I have been trying something different with abs and we'll see how it works. I'll not do abs on my ME press day to try to save them for ME lower tomorrow. Then I'll still try to get abs in 3 times a week. I need to add in more grip work, hence the rotating bar pullups. I'll try to some kind of rotating bar work every day to bring the grip up.

Thursday
Squat

20 Rep Squat
135x10
225x5
315x6
350x16
350x5


That is all...I will get 350 for 20, I failed because of my mental state and it won't happen again

Tuesday
Press

OHP
135x5
185x3
225x3
245x5
265x3
285x3x4
315x1

1 Arm DB Rows
115x10x4

Face Pulls
160x15
180x15x2

Core
weighted sit em ups
bwx10;45x10;90x10;45x10;bwx10

Laying Tricep Ext
55x10x3

That was it...I didn't feel real great today. I didn't feel crappy, just kind of blah. I am torn on days like today. I've found that when I feel crappy, one of two things can happen. one, I suck it up real bad and end up feeling like a pile of brown cheerios, or two...I get kicked in the penis...and get injured, injured bad. So recently when I have had days like that, I have just shut it down and lived to train another day. But on days when I just feel blah, what do I do? Do I press on, or go light...this is where my philosophy of listening to my body kicks in and I say...do medium. What the hell is medium you ask? Well, I pressed at 85% today and was scheduled to do 85%x3x5...but I did 3x4 and then went up to a single at 315 that I really had to dip to get. Medium is a fine line involving doing just a wee bit more than I think I can and then shutting the main lift down. All the accessory lifts are always done at high levels, crappy, blah, or blast.

Thursday
Pull

Deadlift
45x10
135x10
225x5
315x5
405x5
455x1
475x1
495x1
535x1 (PR)
495x1x3

Good Mornings
225x10x2

Weighted Leg Raise
35x10
35x8
35x6

Bar hangs
somexsome time

Much better today. I decided to deadlift today again since tuesday was so bad. I'll press light on friday and then start my week over again on monday.

I just have to start a new series here. I've been trying to remember all the funny stuff I've seen in the gym to tell people for a while, what better way than to write it here...so here a we go!

The Funny Stuff I've Seen In The Gym Series Issue #1

I was training overhead press and I kept hearing a psssssst every where I would go. I moved to another lift and sure enough pssssssst. I moved again and there it was again pssssssst. I finally figured it out, I had the farts really bad and apparently somebody had complained or one of the workers just noticed, but they were following me around with a can of air freshener! Every time I would move to another lift they would disinfect the air around where I had been before. I almost fell over I was laughing so hard.

Tuesday
Pull

Deadlift
135x15
225x10
315x5
405x3
450x4


That was it...405 felt like it was glued to the floor and it's days where I feel really shitty and still try to pull hard that I tend to injure myself. So I shut it down to live for another day. I'll call it a "Recovery" day.

Monday
Press

OHP
135xsome
225xsome
260x3x4
290x1
290x2
315x1
325x1 (PR)

Pullups
some + 25lbs

Face Pulls
173.5x15x3

Floor Press
225xnot enough

Friday
Lower

Squat
135x10
225x10
315x20

That is all...

Thursday
Press

Reverse Band Seated OHP
Green band double choked (not doubled)
225x5
245x3x7

DB Rows
110x10
120x10
120x20

Band Work
Shoulder Flexion x some
Pull aparts x some more

Laying Tricep Ext
55x10x3

I think that's about it...the reverse band press was good. I've never done it with the regular bands before. The tension was completely gone about 6 inches before my lock out. 20 rep squats tomorrow!

Tuesday

Pull

DL

45xsome

135xa few

225x5

315x5

405x5

455x2

475x1

495x1

515x1 (PR)

525x0

Good Mornings

135x10

225x10x2

Core

Weighted Leg Raises

35xsomexa few

Good day, nothing like a deload week to help the body recover. Hooray for ice cream!

Last week I took a break. I played in a football game with lots of sprinting and I felt it...I was pretty much boneyarded and could barely lift my legs because both my hip flexors felt like they would rip off my body at any second. So I did the next best thing...nothing

Monday

Press

OHP

135x10

225x3

225x6

265x3x4

285x2

295x1

315x1 (Ties Pre-injury PR)

325x0

Pullups

Different variations x a lot (actually probably more than a lot, but obviously I wasn't counting)

Close Grip Bench

225x10

225x8

Core

KB ab twists

60x10

60x20

There you have it, press felt really solid. I need to work on my starting strength. I also apparently need to work on my close grip bench. I'm thinking that no longer will Kim be training with me...just not her thing I guess.

Friday
Pull

Kim

Dimmel DL
65x10
85x10
105x10

1 leg RDL
45x10
65x10
75x10

Good Mornings
45x10
65x10
65x10

Core
Weighted sit ups
10x10
20x10
35x10 crunches

Box Jumps
10
4x4

ME

Snatch
135x5
155x2
175x2x2
225x1

Squat
135x10
225x10
255x20

Good Morning
135x10
225x10
275x5

Core
Weighted Situps
45x10;90x10;135x5;90x10;45x10

Kettlebell
Card Game x some

Good day today, I think Kim is having fun...at least I hope she is. I'm going to try to start doing the 20 rep squats ever two weeks on the dynamic day after an explosive movement. I am hoping the explosive movement will help with my overhead stuff and the 20 rep squats will really help with lower body development. My goal is 405 for 20...I'm a long way off.

Thursday
OHP

KIM

OHP
45x10x1
55x8x2
60x6x1

Lat Pull Down
60x15x3

Face Pulls
70x15x3

Lying Tricep Ext.
10sx15x1
10sx10x2

Core
Weighted Leg Raise
5x15x1
5x10x2

Me

1 Arm DB OHP
60x10x1
70x8x1
75x5x2
80x5
85x5
90x2
100x2
105x2
110x2

Seated Rack OHP
225x2x4
245x1

Pullups
10x3

So, the Heartland Challenge has come and gone and it went very well. Much better than I had anticipated. I'll post the write up and a picture. Next up is a tentatively scheduled contest in illinois in january. One of my friends is thinking of competing so this log will hopefully capture not only my training but her's as well. It will be interesting to see the strides she makes as a beginner. I'm excited.

Here's the contest.

The 2008 Master Nationals/Heartland Challenge is now official. It was a great day of competition with some fierce battles. We had competitors from all over the country representing 20 different states. The 13 LW’s, 10 HW’s & 5 50+ athletes competing made this the biggest Master Ntls. to date. Thank you to all that came out to compete.Before I get to the events, I have to start off by thanking everyone that was involved. If I do forget someone, I do apologize and thank you more than you can imagine, but I believe I have everyone accounted for.First off, thanks to all the competitors for putting on a great show. You guys were incredible all day and anyone “waiting to become a master” had better be prepared for the competition they are in for. To our sponsors, Metabolic Technologies, Inc.- producers of HMB, Iron Rhino Fitness, PowerLift & Flex Power. Thanks to my beautiful wife for everything she did throughout the day, the days leading up to the event and just in general. To my contest partner in this event, Richard “Vince” Vincent. You did a great job with judging, getting the truck loaded/organized and just everything in general. To my judges, what an amazing job they did, Shawn Baier, Eric Todd, Mark Reinig & Vince, for doing all you did all day, you guys kept things running very smoothly. To my loaders and spotters, Ray Peters, Mac Capello, Shaun Satterfield & Tonya Satterfield, you all did an incredible job and worked your butts off all day.To my mother and sister for running the refreshment/t-shirt table, to my sister-in-law Cindy for helping with the admissions. To Jesse Jobe, for letting me use some of his equipment, to the Papillion Fire Department for use of some 45# plates. To Shawn Baier for bringing his trap bars down to use. To Jimmy Jett, for the use of his sound system. To Willie Wessels, for doing a great job on the microphone. Also to Vince, Shawn, Scott, Fran, Glenn and Fran for helping me unload the truck. I cannot thank all of you enough as none of this could have happened without you. And one of the greatest things of all was that we raised close to $400 for Camp CoHoLo. I was very happy with this as this allowed us to give them over $3,500 this year from our two contests. Now on to the contest. It was great to see a lot of familiar faces and a lot of new ones. I thought all the divisions were very competitive all day. The LW masters saw Dean Nascimben winning, becoming the first 2-time winner in the LW division. Dean looked very strong all day. Mark Sikora edged out Mike Hemlepp on the last event to take 2nd place. Mark was one of the lightest competitors at the show. Mike Hemlepp had a good day and took 3rd place. In the HW master division, Rocco Liogghio took 1st place and was consistent all day. Bud Schweder took 2nd place, just missing 1st place by 1 pt. TBS’s Keith Saunders took 3rd place, only 3.5pts. out of first. The 50+ division was dominated by Dave Kraft, winning all 5 events. Tom Roman took home 2nd place with Roger Hall winning 3rd place. It was awesome watching these guys all day. Many NAS Master records were set today also.Log pressLW Mike Hemlepp 280#HW Rocco Liogghio 290#Keith Saunders 290#Yoke CarryLW Mike Hemlepp 9.09 sec.HW Bud Schweder 11.66 sec.Farmers WalkLW Dean Nascimben 17.41 sec.HW Keith Saunders 19.88 sec.

The Heartland Challenge saw 18yr. old sensation Glenn Melnick rack up another win in the LW division, with local competitor Corey Kenkel taking 2nd place. The HW division was a battle all day with Zack Best taking 1st place and Chris Canada right behind him in 2nd place. Charles Kasson won the last event to get a 3rd place finish.

EVENTS:Log Press for Max.

Deadlift Medley (MLW, 50+ & Open LW) 425# Axle, 475# Barbell, 520# Trap Bar, 580#

Farmers (MHW & Open HW) 450# Axle, 500# Barbell, 550# Trap Bar, 600# Farmers

Yoke Carry (MLW, 50+ & Open LW) 550#, (MHW & Open HW) 650#

Farmers Walk-100' w/ one turn (MLW, 50+ & Open LW) 240#, (MHW & Open HW) 260#

Stone Load for Reps to 45" (MLW, 50+ & Open LW) 270#, (MHW & Open HW) 310#

Here are the results:
Master Lightweight

Dean Nascimben-60.5pts 1st

Mark Sikora-53pts 2nd

Mike Hemlepp-52pts 3rd

Curtis Lake-47.5pts 4th

Rodney Wood-46.5pts 5th

Dave Kraft-41.5pts 6th

Bill Jeffers-36pts 7th

Pete Berg-35pts 8th

Scott Brockelman-21.5pts 9th

Jim Harbourne-20pts 10th

Michael Dorman-14.5pts 11th

Ron Langondoerfer-12.5pts 12th

David Hawkins-11.5pts 13th

Master Heavyweight

Rocco Liogghi-43pts 1st

Bud Schweder-42pts 2nd

Keith Saunders-39.5pts 3rd

Mike Beyers-33.5pts 4th

Cedric Woriax-31.5pts 5th

John Petropoulos-26pts 6th

Christopher Tjarks-18.5pts 7th

Art Boss-16.5pts 8th

Larry Kaiser-6.5pts 9th

Lance Foster-4pts 10th

Master 50+

Dave Kraft-25pts 1st

Tom Roman-20pts 2nd

Roger Hall-12.5pts 3rd

Marty Elliot-11pts 4th

Larry Readman-6.5pts 5th

Heartland Lightweight

Glenn Melnick-9.5pts 1st

Corey Kenkel-5.5pts 2nd

Heartland Heavyweight

Zack Best-31.5pts 1st

Chris Canada-28pts 2nd

Charles Kasson-22.5pts 3rd

Jay Shelton-18.5pts 4th

Conan Wass-17.5pts 5th

Colin Wetlaufer-11.5pts 6th

Scott Tully-10.5pts 7th

Once again, thank you to all the competitors, sponsors and everyone involved with making this contest a success. Also, congratulations to all the new Ntl. Champions and to all the competitors that came out and put it on the line. -D.J. Satterfield

Tuesday
Pull

Deadlift
45x10
135x10
225x7
315x5x2
405x5
455x5x2

Zurcher Squat
225x10x2
315x1 min

Shrugs
455x15x2

Well...that's about it for today. I really wanted to get some chow and thought the chow hall was open until 9:00...I was wrong, and then pissed...so hungry...so very hungry

Monday
Press

OHP
45x10
135x5
185x3
205x1 (strict)
225x3
245x3
265x3
275x3
300x1 (PR)
225x10x2

1 Arm DB Row
115x15
115x20

Face Pulls
180x15 top
180x15 1 lower
180x15 1 more lower

Core
Dimmel DL
135x20
Weighted Situps
BWx10;45x10;90x10;45x10;BWx10

Laying Tricep Ext
45x10x3

I think that was about it...the press felt really strong, I think I could have gone at least 10 lbs more, but I decided to leave those in the tank. With contest less than 3 weeks away I figured I'd better be smart about training. Tomorrow is deadlift and I think I'm going to start working on endurance, so I can make it through the medley...

Tuesday
Pull

Deadlift
135x5
225x5
315x5x2
365x5
405x3
455x1
475x1
500x1 (PR)

Rev Band DL
500x2
550x2
585x2

Zurcher Squat
185x10
235x10
315 x 1 min (about 15)

Abs
Side med ball toss, 2 sets 10

Neck
100x50

Grip
10kg plate flips


Great day, really good to train with the big boys again. I really need to invest in a power belt I think. Those things rock.

Once again...I've been at it...just not posting.

The only real news is that I hit a PR in the deadlift last tuesday, 485. I think 500 is right there so hopefully tomorrow I'll post that.

Today was....interesting

The football team had an off day, which means that I can have a long day of training since I'm not at the stadium for the majority of my day.

I started off like a this...

Log Press
70x5
160xa few
23ox3x2
250x1x2

Log Cleans
210x6x3

Beyond the range T-handle DL
180x10x2

Then I left the garage and went to eat.

After eating I did some of this

OHP
135x5x2
225x5
225x10
225x5
225x8

45 Deg back raise rows
135x10x3

Lying tricep extendos
50x10
50x15
50x10

Forearm Flexors
55x10
60x10

Face Pulls
170x15
180x15

Abs
Weighted Sitem ups
BW x 5; 45x5; 90x5, 135x5; 90x5; 45x5; BW x 5
All in a row
45x10;90x10;45x10

Neck
135x20x2

That's about it...hopefully I am strong for tomorrow's deadlift. I put in the BTR T-handle pulls today to wake everything up for tomorrow so hopefully it works. I'm really going to try to keep up on this log, so I can see how I progress, and to give me another excuse to sit down and not do anything after I train.

I hate the log

Thursday
Press


OHP
135x6
185x6
195x4x6

DB Row
110x10x2

Blast Straps
Scarecrow
Pushups

Abs
45x10
90x10
45x10
90x10

Tuesday
Pull


Deadlift
135x10
225x8
315x5x2
405x2
455x2
475x1 (PR)
405x5

Zurcher Squat
225x 1 min
315x10

Shrugs
405x30 w/o straps (not in a row)
405x20 with straps in a row

Weighted Leg Raise
45x5x4

Tuesday
Pull


Deadlift
135x5
225x10
315x5x2
405x2
445x2x3

Good Mornings
225x5
225x10x2

Core Work
Rope Pulldowns
Weighted Leg Raises

Thursday
Press

OHP
135x5
185x2 strict
205x4x6

Blast Straps
Scarecrows
Pullups
Pushups with bands
Tricep Ext

Grip & Core
Suitcase Holds
135xsome
185xsome

Plate flips
10kg thick plate

Standing Band Crunches

Felt pretty tired today, it was a dynamic day so it was good to decrease the weight a bit. I really need to train events, but there just isn't enough time it seems. I'll try to keep up my log, it will help now that I'm getting more organized and I will have a desk and chair to write at. We'll see how the weekend training unfolds, could be sporadic...blah

Sunday August 17

Haven't posted in a while, I've been pretty busy with football camp and such. Training has been less consistant than I would like, I really only have about 8 weeks left until contest time and I'm not even close to ready. I suppose that's ok, but I would really like to come into this contest in a decent state.

I've been progressing steadily on the deadlift, but my press has really been suffering.

Thursday
Pull

Deadlift
135 x 10
225 x 5
315 x 5
405 x 1 x 5

5 inches off the floor
315 x 8 x 4

Goodmornings
225x5x4

Abs
pull downs
250 x 15 x 3
Straight leg raises
25 x 10 x 3

Grip
bar hangs
BW + 50
Not long enough...

Form work from monday

Tuesday

Press


OHP
Warm Up
185x3 strict

225x5x10

Incline Press
155x8x3

Pullups
25x5x5

Shoulders
Front/Side Raise
30x10

Triceps
Lying Lat Extensions?
40x15x3

Core
Leg Raises
10x15x2


Not a bad day...felt like crap with the presses. I had felt like going for a heavy triple but the aforementioned poopyness nipped that in the bud...

Monday 5/12

Lower
Back Rehab

Squat
135xa lot

Deadlift
135xa lot

GHR back attack
double MM's x some reps

Core
Oblique stuff
abs stuff

Thursday
Press

OHP
135x8
185x4
185x3
185x3
225x7
240x4x4

Pullups
BWx8x2
BW+25x5x3

Seated OHP
75x8x3

Blast Straps
Scarecrows
Pushups
Oblique fallouts
tricep ext
bicep curls
fatman rows

Tuesday
Lower

Squat!
Zurcher
135x10x3
185x5x3
Back
135x10
185x10
225x1 PR

Back Ext
Static Holds
BWx1:30
45x40s, 30s
45x70s PR

Shrugs
315x15x2
315x40 (with straps)

Core
Oblique Holds

Hamstrings
Band Curls
2MM single choked 15x3

Good day, I can squat again! Finally! It went well, I tried for everthing with perfect form and I think I was very close on all of them,

Friday
Lower

Kettlebell stuff
60lb

TGU, Windmills, Squats, Snatch, Ab Twists, Crunches, etc...


Good Stuff

Thursday 4/24

OHP

135x8

185x4 strict

185+2 mini's choked at the bottom of the rack

x3x8

225x6

DB Bench

90x10

90x9

90x9

DB Row

115x15

115x20

Shoulders

Front/Side Raises

35x10x2

Triceps

Ano ext

35x10

35x15

Core

Ab Pull Downs

250x15x2

Pretty good day, really felt shot in the shoulders after this. My back is feeling a twinge on the painful side so tomorrow I'm going to just do my small exercises and call it a day at that. Should be pretty good. I'll continue doing the big 3 every day this weekend so we'll see how I feel on monday. I'm thinking I might start small loading of the squat next week but only if I'm completely pain free.

The dark side welcomes me!

Tuesday 4/22

Lower

Strict Band Squat
Average
Average + 2 MM
Average + 2MM + 2Mini's

OH Lunge
60x2 trips
90x2 trips

Static Back Ext
BWx 1:30
10lb superman x 1:30
Kettlebell Fig 8's
1:30 both directions

Band Hamstring Curls
2MM x 15 x2

Abs
Modified crunches
Oblique Planks

Neck
60x20

I really worked hard today on perfecting my squat form. I am very good with just body weight but when I add weight I start to really lean forward and I think this is what has been putting undue stress on my lower back. I've been trying to correct this and I think I am on to something. My training partner has been very helpful in critiquing my form and it has really helped to have the verbal cues. Today I decided that I wasn't activating my abs enough so I had her jab me with a broomstick on the decent portion to remind me to brace with my core. Every time I did this my form immediately improved so I think this will continue to help me as I progress. I know that my abs have never been that tired from squatting before so that's saying something I guess.


Wicked witch with a broomstick...don't tell her I said that...

Monday 4/21

OHP
135x8
185x4
225x5
245x6x3
225x8

DB Bench
90x10
90x8
90x9

Pullups
BWx8x5

Shrugs
315x20
315x30
405x15

Shoulder Work
Front/Side Raise
30x10x2

Neck
140x25x3

Core Work
Bird Dogs
Oblique Planks
Crunches

Getting better all the time. It's really hard not to push, but slow is the name of the game right now. My elbow is killing me again from dodgeball so press and pullups really sucked today. Oh well.

Thursday 4/17

OHP
135x10
225x5
225x8x3
225x6

DB Rows
115x15x2

1 Arm OHP
70x8
60x8

Grip

Core
Big 3 for back


Friday 4/18

Kettlebells 35, 62, 62

Squats, snatches, lunges, TGU, presses, hang cleans, deadlifts, figure eights, windmills etc...


Pretty good day, I added in the cleans, I used the two 60 lb bells I thought it might be a bit much, but surprisingly I don't feel too bad today (sunday) so I'll keep them in, but only on fridays. I have a new goal now, to do a double arm TGU with the 60's, The only part I am having trouble with is sitting up with them, if I start sitting, I can stand up no problem. Things are going well.

Tuesday 4/15

Lower

Rehab

Lunges
Natalia overhead
4 trips

60 overhead
2 trips

Squat
Body weight x 10x3

Snatch
60x10x2

Fig 8
30xa lot

Neck
60x20x3

Hamstring
Double Monster Mini x 15x3

Some other minor stuff that I'm not sure I remember

Went well today, added some more stuff today so we'll see how I tolerate that tomorrow.

4/15
Rehab has been going well, I cut out the reverse hypers. I think it was a bit to early to add those in as I was experiencing more pain with them than I wanted. I've been doing my big three back exercises, the bird dogs, oblique planks, and modified crunches. They have been going well and I'm mostly working on endurance for the trunk muscles. I'm going to start adding kettlebells in on leg day and mainly do lunges and the occasional snatch and windmill. Upper body training has been going well, this is basically what I've been doing

OHP
135x5
185x4 strict
225x7
225x6
225x5
275x1
225x8

Pullups
BWx10x3
BWx8x2

Shoulder Work
Front/side raise
35x10x2

Shrugs
315 (rack pull...no pain in back...still wary though)
x20x2

Grippers
1.5x10
2.5x6(max)

Back 3
lots of reps

March 28th

Lower Rehab

Reverse Hyper
110x15x3
110x20x3

BW Squats
20x4

Band DL
Average Bandx10x2

Oblique Bends On GHR
3x15

Band Through Belt Squats
2Monster Mini's + average around neck
15x3

Arm Wrestling


Not a bad day, I turned it up today so we'll see if I need to back down based on tomorrow. I ordered Stuart McGill's book on low back disorders/rehab. Hopefully I can get some good info from it. I think I may be starting out too strong, so I'm going to take a few days off next week. Takin' it slow!

So, it's been a while. Ha ha, understatement of the year! Well, lets see, first the bad news; I have been having back troubles since the contest in Las Vegas, I just kind of let them go hoping they would get better but they didn't. The initial thought was that it may be a pars fracture. Due to sheduling conflicts and a really busy year (in my other life I am an athletic training student for a college wrestling team) I only just got it checked out. After the usuall battery, x-rays, MRI, Bone Scan, etc. It was determined that I have a mild case of spina bifida oculta combined with a couple minor bulging discs and some unknown ammount of scar tissue/muscle/ligament tearing in my back. As bad as it sounds, it really isn't. I am 100% confident that I will make a full recovery and be back to lifting cars in 1 year...there, it's in writing so I'm held to it ;) So instead of a training log, this will now serve as a training/rehab log, starting now.

To try to minimize the strain on my back for the last month I have been doing nothing but bodyweight exercises. Pushups, pullups, situps, and all the variations in between. The blast straps have been a life saver, there really is no limit to what you can do with them. So now that we are up to speed, here's today's training:


Thursday 3/27

Upper body

No wrist wraps or belt
OHP
135x5
185x5
225x4x4

1 arm DB OHP
75x8x4

1 arm DB Row
110x10x4

Situps
3x15

Neck
130x20
140x20

Grip
#2x10x2

Not bad, still trying to get back into the swing of things after the body weight training. I pressed on monday and it was ugly. I barely got 185 up so definately an improvement, I'll chalk it up to re-greasing my neuro-pathways. Back was a bit sore today, I'm sure due to all the sitting in class and taking tests.