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Old 04-11-2012, 03:05 PM   #17
MikeM
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Join Date: Feb 2011
Location: Richmond, VA
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Thanks Pull, OR! Yep, learned my lesson. Going to be easing back into everything.

Speaking of easing, today was the first day I rolled out of bed and stood up without any ache in my low back at all, and I was determined to end the day with no back aches either. Successful so far, since I just took it real easy in the gym as everything on the agenda today affects my low back to some extent.

Wednesday, week 1

Swings: 3x 15x 20DB, each arm
C+OHP: 3x 5x 115 (3 cleans total, so 5 OHP reps per clean)
Front Squat: 5x 3x 135
Deadlift: 5x 5x 135
Chinups: 5x 5
ss w/ Dips 5x 10

So, easy weights, toughest reps were those last few dips, but most important, no back aches!
Just a day full of win, even if it wasn't much weight moved.

I'll up the intensity a little bit more on Friday, then it's full gas starting Monday, but with more appropriate starting weights!
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5 while healthy and fit
"Hack away at anything which isn't essential. Do what you love, and do it often." Fazc.
"Everything competes for recovery so more assistance is not always the best idea." miked96
"Squat:15 sets of 3 with 150Kg
Deadlift:15 sets of 3 with 150Kg
It's not rocket science." Big Swede
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