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Old 06-02-2013, 08:36 AM   #11
Off Road
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Looks like a great session. Keep Smashing.
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Old 06-02-2013, 09:47 AM   #12
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Welcome aboard and strong work! Embrace the journey!
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Old 06-02-2013, 10:08 AM   #13
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Nice squat session and awesome goal you got! I train alone too, which is awesome cause no one is ever in my squat rack!
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Old 06-02-2013, 09:37 PM   #14
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Originally Posted by Off Road View Post
Looks like a great session. Keep Smashing.
Thanks, Smashing is what I do!
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Welcome aboard and strong work! Embrace the journey!
Thanks for the welcome.
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Nice squat session and awesome goal you got! I train alone too, which is awesome cause no one is ever in my squat rack!
Thanks it was the best squat session I had in a while. I have 5 months to make my goal happen, it will be hard work but I can do it. I really don't mind training alone, would be nice to have someone to yell at me every once in a while for motivation,and it is awesome not waiting on the squat rack.
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Old 06-02-2013, 09:52 PM   #15
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Sun 2 June 13

Upper Body
Seated Overhead Press
Bar x15x1
55x15x1
65x15x1
75x8x1

FSR's Tri Set of Front, Side and Rear Lateral Raises
8x15x3

B/B Incline Bench Press
Bar x15x1
65x15x1
85x15x1

Bench Press
Bar x15x1
65x15x1
85x15x1
105x15x1
125x15x1 Used a Titan Ram on Last 2 Sets
145x15x1

Decline Triceps Ext.
red Mini Band x50

B/B Curls
45x15x3

Did not use much weight but the volume was up. Still rehabbing a shoulder and neck injury, so I have to take it easy on upper body work.
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Old 06-04-2013, 09:55 PM   #16
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Tue 4 June 13

Super set leg ext. and leg curl for warm up.
35x25x2

Squats
Bar x10x1
95x8x1
135x8x1
185x6x1
225x4x1
275x3x1
315x3x1 Added belt here
365x3x1 Added knee wraps here
405x1x1 Wanted a triple but ran out of gas.

Super set GHR's and back raises
Body weight x10x3

Super set leg ext. and leg curl
35x25x2
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Old 06-06-2013, 10:52 PM   #17
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Thurs 6 June 13

Deadlifts
135x5x2
185x5x2
225x3x1
265x2x1
285x2x1

Speed Pulls
225x3x8

Did following in a circuit format
Stiff Leg DL
145x8x3

Bent Over Rows
145x8x3

Underhand Grip Lat Pull downs
100x8x3

Arched Back Good Mornings
115x8x3

Tonight was the first time I Pulled pain free in three months, it felt so good.
I guess the last three months of rehab is paying off.
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Old 06-07-2013, 05:12 AM   #18
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Solid work man. Rehab done right really works! I know what it feels like to have the feels you described. Can I ask why your squat seems to be far ahead of your other lifts. Seems almost imbalanced.
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Old 06-08-2013, 11:26 AM   #19
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Originally Posted by fenrisulfr View Post
Solid work man. Rehab done right really works! I know what it feels like to have the feels you described. Can I ask why your squat seems to be far ahead of your other lifts. Seems almost imbalanced.
Thanks man.

As far as the imbalance in my lifts. I took a fall last year and hit a table on the left side of my neck and head, I had some severe nerve damage in my neck, and I also torn my rotator on my left shoulder. After healing up I tried to come back a little to fast and well it set me back again, so this time I'm taking it slow and keeping the weight low and doing high reps.

I had a hard time getting under the bar for squats because of my shoulder, but once I got into position I could still squat.

I could not do any upper body push/pull type movements, but I could squat.
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Old 06-08-2013, 11:09 PM   #20
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Sat 8 June 13

Light leg ext. for a warm up.
35x15x2

Squats
Bar x10x1
95x8x1
135x5x1
185x5x1
225x3x1
275x3x1
315x2x1 Added belt and knee wraps here
315x2x1 Added 40lbs of chain here
315x2x1 Added 65lbs of chain here, total of 105lbs
315x1x1 Added 50lbs of chain here, total of 155lbs PR.
315x1x1 Added 40lbs of chain here, total of 195lbs PR. 510lbs at top.

Wanted a double for the last two sets, but could only grind out a single rep.

Super Set
GHR's 10x3
Back Raises 10x3

Light leg ext. for a cool down
35x15x2

I jumped up 40lbs on the bar weight more than last week, about at my max so after I get my double on all sets I'll start dropping some chain and increase the bar weight.

22 weeks till my first 500lb competition squat.

Last edited by pds57; 06-08-2013 at 11:12 PM.
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