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Old 04-22-2013, 05:28 PM   #1321
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Monday Speed Squats
Today was the first day that my back felt good. I had a little tightness, but no pain. Very happy about this, going to continue to attack it like I am now. Tons of stretching and banded GMs. Need to build confidence in my back now.

Front Squats
95x2x3
135x2x3
185x3
205x 3 singles

Speed Front Squats
*plus monster mini band
95 x 2 x 2
135 x 8 x 2
Threw in some pauses on every other set

Yoke Bar Split Squats
90 x 5
140 x 5 x 5
Legs were tired from all the front squats

Band Hip Work
abductions and adductions
3 sets of 20 each way

Banded GMs
average band x 4 x 20

Felt solid today, happy with my progress. I am really studying the front squat and trying to perfect it. I think my weights will steadily increase in the front squat. The weights feel light, but I just need to get confident with the weight on my shoulders.

Went with a clean grip for front squats. I have been going with cross grip. I like this so much better. Need to work on my wrist flexibility, got sore after a few sets. It is a completely different movement with the clean grip. I feel the bar is in a much better position, makes the squat feel more natural. Does not allow for any rounding of the upper back.
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Old 04-22-2013, 06:15 PM   #1322
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Great work Jeremy! Great news that your back is doing well! Keep up the strong work!!!
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Old 04-22-2013, 09:57 PM   #1323
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Quote:
Originally Posted by Hunterace View Post
Great work Jeremy! Great news that your back is doing well! Keep up the strong work!!!
Thanks man! Just can't get lazy with this back. I need to keep attacking the problem
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Old 04-23-2013, 12:23 PM   #1324
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Tuesday Agility
Rough to get started today, my legs were pretty sore and it is cloudy and a little rainy here. No fun. I was able to draw my agility ladder in the garage and train there. I really like agility drills, brings me back to the good old days of training for sports.

Lots of warm ups
Couple light sprints too

Agility Ladder
30-40 mins of various drills, minimal rest
-I basically do these until I feel like my foot speed is slowing down

Abs
decline sit ups, ab roller, leg raises

Will continue to use my stretching routine later in the day. My back feels good today, it is tight but the tightness is across my entire lower back and not isolated to one side. To me, this means I am getting better.

Repetition OHP tomorrow. Looking forward to it.
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Old 04-23-2013, 12:32 PM   #1325
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Great work Jeremy! I envy the agility and cardio you do and how overall you'll be fit as hell! I don't envy the work though, so I'll sit on my ass and watch you ! Keep smashing!!!
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!!!MY HEAD HURTS!!!
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Old 04-23-2013, 01:49 PM   #1326
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Keep that back healthy Jeremy.
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Old 04-23-2013, 01:52 PM   #1327
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Quote:
Originally Posted by Hunterace View Post
Great work Jeremy! I envy the agility and cardio you do and how overall you'll be fit as hell! I don't envy the work though, so I'll sit on my ass and watch you ! Keep smashing!!!
Thanks hunter. I want to be the best overall strength athlete I can, that means doing everything.

Quote:
Originally Posted by BendtheBar View Post
Keep that back healthy Jeremy.
Thanks steve, hoping I will come out of this injury with a lower back made of iron
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Old 04-23-2013, 05:01 PM   #1328
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I will come out of this injury with a lower back made of iron
Doing great, keep at it.
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Old 04-23-2013, 05:56 PM   #1329
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Doing great, keep at it.
Thanks elite!
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Old 04-24-2013, 11:01 AM   #1330
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Thursday Rep OHP
Solid session today, felt strong on push press.

Push press
95 x 2 x 5
135 x 2 x 3
185 x 2 singles
205 x 8 pr, probably had one or two more
205 x 4
These felt very strong today

Close grip bench
135 x 8
185 x 5
225 x 3
275 x 3 x 3
These felt very strong too, even though bench has not been a focus still close to what it was

Incline neutral DB press
60 x 10
80 x 8
100 x 5 pr
80 x 10
80 x 12 pr
Solid

Fat Pushdown
150 x 15
190 x 12
210 x 2 x 10
150 x 20

Single arm band Pushdown
Mini x 2 x 20

Lateral raise
15 x 2 x 15

Did a couple sets of pull ups in between and finished with a few minutes of prowler. Wanted to get blood flowing into my legs.

Very happy with this session today, strongest I have felt in a while. Hing tomorrow goes well, I am thinking of pulling off mats. I will keep it light and feel it out. Depends how I feel tomorrow.
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