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Old 06-06-2013, 09:02 AM   #1501
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Originally Posted by jwood View Post
Wednesday recovery
Solid session, did what I needed to do. Got a pump and loosened up. This will be one of my off day workouts. Short and easy, get the blood flowing

Sled drills 2 rounds
*each one about 40 yards

Upper body
Bench, row, Tri extension, curl, front raise, rear delt extension

Lower body
Forward walk, backward walk, walk while holding between legs

After this took a walk with the sled, probably about a half mile.

My back feels great, no pain. I have some soreness, but is all over. General soreness, just from not squatting for over 2 weeks. Tomorrow is floor press, next week will start my new program.
Great work Jeremy! Really glad your backs holding up and looking forward to the new routine!!!
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Old 06-06-2013, 10:31 AM   #1502
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Stay strong Jeremy.
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Old 06-06-2013, 08:27 PM   #1503
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Originally Posted by Off Road View Post
1/2 mile with the sled sounds fun. I'm sure your sled appreciated being let out of the yard
Haha, the sled did seem much happier went I put back in the shed

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Great work Jeremy! Really glad your backs holding up and looking forward to the new routine!!!
Thanks hunter, so far so good

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Stay strong Jeremy.
Thanks btb!
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Old 06-06-2013, 08:31 PM   #1504
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Thursday back at it
Went with floor press tonight and felt great, Monday I will start my new program. Gonna train Saturday, light box squats to parallel.

Floor press
135 x 2 x 5
225 x 3, 1
275 x 1
315 x 1
335 x 1
355 x 1 pr
315 x 5 pr
These felt great, beat both all time prs for floor press, and bench has been a secondary movement for a few months

DB rows
60s x 12
75s x 4 x 12
Stayed very strict to prevent any twisting in my back

Tricep Pushdowns
150 x 20
170 x 20
190 x 20
Burn

Hammer curls
25s x 20
30s x 2 x 20

Felt great today, day off tomorrow and some light training Saturday. Going to stick with all my rehab stuff
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Old 06-08-2013, 01:05 PM   #1505
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Saturday fun session
Just messed around today. Monday starts the real program again. Did a lot of helping today, we had a pretty crowded gym, it was a lot of fun.

Front squats, parallel box
95 x 2 x 5
135 x 2 x 3
185 x 8 x 2
Pretty much a speed workout, back felt fine. Gonna do 3 more weeks of box squats.

Standing OHP
95 x 5
115 x 5
135 x 5x5

Pull ups
6 or 7 sets of 8 reps

Did a ton of reverse hypers in between my sets and finished with some rehab work. Gonna wait another 3 weeks to start deadlift. Will star doing some light strongman soon also. Back is feeling really good.
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Old 06-08-2013, 09:19 PM   #1506
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Got my newer gram all straightened out today, ready to go. I can not wait, I am just going to have to force myself to stay out of the gym. Here is the basics

Monday
Squat 5/3/1
Bench juggernaut
Accessories

Thursdays
Deads cube method
OHP jugg
Accessories

Saturday strongman

Using very conservative maxes. Will probably hold off on Deads for a while, may try something light next week
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Old 06-09-2013, 10:04 AM   #1507
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I can't wait to see you start the new routine, it looks great. Events day should be a fun twist to the basic lifting.
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Old 06-09-2013, 11:01 AM   #1508
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I can't wait to see you start the new routine, it looks great. Events day should be a fun twist to the basic lifting.
Thanks offroad, I think events day will be fun. I like to keep both strict and explosive pressing a routine, so this seems like the best way to do it. I figure events is a full body day, so why shouldn't my gym days be full body
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Old 06-09-2013, 11:04 AM   #1509
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Sunday pump day
Did another sled workout, this gives me the same feeling as a bodybuilding day.

Sled work
3 rounds
Bench, row, Tricep extension, curl, front raise, rear delt
Did about 40 yards each set, pumped

Sled walk x about 3/4 mile
Love this, gets a pump going in the legs

Tomorrow is my first day on the new program, should be a pretty easy day.
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Old 06-10-2013, 06:27 PM   #1510
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Day 1 New Program
Loved it, whole body swollen and loose! Only took about 45 minutes, which really surprised me

Front box Squats 5/3/1
95 x 2 x 5
135 x 2 x 3
205 x 5
215 x 5
225 x 6 (5 plus set)
Used the really soft foam pad today, tried not to sink in too much. Almost felt like no box

Bench press jugg week 1
185 x 2 x 10
185 x 12
Easily had 15-20, all done close grip

Chest supported rows
60s x 10
80s x 3 x 10

Dips
BW x 4 x 15

Reverse hyper
4 plates x 3 x 10
No pain! First time I have gone heavier on these

Typically on my program, I will do ghrs rather than reverse hypers. Just giving my back more time. Next workout is Thursday, probably light squats. No Deads yet. Gonna wait another 3 weeks or so for Deads, might try them light before then.

Planning to deload every 6 weeks, and strongman will be off for a while. Weekends are looking crazy until after July 4. I will get it in when I can.
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