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Old 04-21-2014, 07:10 AM   #691
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4.19

Deadlift
warmups
535 x 3
440 x 3,3,3,3,3

Shrugs
355 x 12,12,12

Meadows Row
120 x 8,8,8,8

TBar Row
210 x 6,6,6

Reverse Hyper
8 plates x 12,12,12,12

Seated Leg Curl
145 x 10,10,10,10



Worked in the yard a lot yesterday, overate this weekend because of the holiday and ended up gaining a little weight. No worries, it will come back off as I am back to my strict diet this week.

Everything is feeling good right now.
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Class I Total @ 198: 525/335/600 (1460)

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Old 04-23-2014, 10:15 AM   #692
Shorts
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4.22

Paused Bench
warmups
290 x 2

BP R/P
280 x 4,1
245 x 7,4,1

CG BP Paused 1" off chest (3 count hold)
225 x 3
245 x 3
270 x 3

Standing BTN Press
140 x 4,4

Lat Pulldown
150 x 12,12,12

Chest Supported DB Row
60's x 8,8,8,8

Triceps
135 x 8,8,8

Reverse Curl
80 x 8,8,8

__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 04-29-2014, 08:38 AM   #693
Shorts
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Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
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Haven't updated in a bit, had my final for grad school and life stuff so still been training.

I am on a deload this week, I had some pain in my lower back so I decided to deload a week early to take care of that and then push hard through the final stretch before the the meet.

4.23

Squat
warmups
460 x 2 (wraps)
360 x 3,3,3,3,3 (sleeves)

SSB Paused Squat
275 x 2
295 x 2
310 x 2

GHR
BW x 6,6,6,6

BB Hip Thrust
270 x 8,8

Stir the Pot
100 total

4.26 (Deload)

Deadlift
225 x 5

Shrugs
265 x 6,6

Reverse Hyper
40 x 12,12,12

GHR
BW x 6,6,6

Incline Treadmill Walk (10% @ 3.0 mph)
30 minutes
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 04-30-2014, 09:02 AM   #694
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Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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4.29 (Deload)

Squat
warmups
300 x 3,3,3

SSB Pause Squat
200 x 2,2

GHR
BW x 6,6,6

BB Hip Thrusts
205 x 6,6

Hanging Leg Raises (knees to chest)
BW x 12,12,12

Treadmill (10% incline, 3.0 mph)
15 minutes
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
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Old 05-01-2014, 07:45 AM   #695
Shorts
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Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
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Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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4.30 (Deload)

Paused Bench
warmups
205 x 3,3,3

CG BP 1" Off Chest (3 sec hold)
145 x 3,3,3

Bottom End Drives
135 x 5,5

Pullaparts
Orange x 15,15,15

Lat Pulldown
100 x 10,10,10

Facepull
90 x 15,15,15

Chest Supported DB Row
45's x 8,8,8

Reverse Curls
55 x 12,12,12

Back is feeling a little better, still some soreness/tightness but I think I am going to ready to pull tomorrow and get back to my training. My chiropractor was on vacation this week so I am not going to be able to get adjusted until Monday morning, but all should be good enough to keep training.
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 05-05-2014, 08:36 AM   #696
Shorts
Shorts
is chasing Elite!
Hulk Smash!
Max Brawn
Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
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Join Date: Aug 2012
Location: Charlotte, NC
Posts: 908
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
My Mood: Inspired
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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5.2

Deadlift (Reverse Band, EFS Average)
warmups
655 x Miss (didn't lock it out)
635 x 1
^I was babying my back as it was still a little sore from everything, I think when I am 100% I will have 655, but right now I Just need to get the work in to prepare for this meet

Speed DL
465 x 3,3,3

Shrugs
370 x 12,12,12

Meadows Rows
145 x 8,8,8,8

Reverse Hyper
4 plates x 12,12,12

Abs



5.4

Squat
warmups
490 x 1
^Went out of the mono because I was getting some irritation in my lower back. It wasn't pretty, but it moved well. After this though my back wasn't there for the rest of the workout so I cut it back a good amount.

385 x 1 (was supposed to be 3x3 here, not happening

SSB Paused Squat
225 x 3

GHR
BW x 6,6,6,6

BB Hip Thrust
295 x 8,8

Back is iffy right now, going back to the chiro today. I think my L5 just needs adjusted and that irritation will fade, but need to get it checked out just in case. I have a video of the squat, I just forgot to upload it, will get to it tonight.
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 05-06-2014, 07:09 AM   #697
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Hope the back heals up!
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Old 05-06-2014, 10:02 AM   #698
Shorts
Shorts
is chasing Elite!
Hulk Smash!
Max Brawn
Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
Shorts's Avatar
 

Join Date: Aug 2012
Location: Charlotte, NC
Posts: 908
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
My Mood: Inspired
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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Thanks Mike, just a nagging pain. Chiro helped a little bit, will probably try and go back again this week just to keep everything in place. It is my L4/L5 that is giving me fits right now.

Bench tonight.
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 05-07-2014, 07:47 AM   #699
Shorts
Shorts
is chasing Elite!
Hulk Smash!
Max Brawn
Points: 3,912, Level: 39 Points: 3,912, Level: 39 Points: 3,912, Level: 39
Activity: 2% Activity: 2% Activity: 2%
 
Shorts's Avatar
 

Join Date: Aug 2012
Location: Charlotte, NC
Posts: 908
Training Exp: 5
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: FOOD, nom nom
My Mood: Inspired
Reputation: 49225
Shorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machineShorts is a lifting machine
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5.6

Still having issues with the low back, but was able to get a decent session in

Paused BP
warmups
305 x 1,1,1,1 (45 sec rest between sets)

BP Rest Pause
295 x 3,1,1
265 x 5,3,1

Pause BP 1" off chest
225 x 3
245 x 3
275 x 2

Seated BTN Press
140 x 8,5

Lat Pulldown
160 x 12,12,12,8

Chest Supported DB Row
70's x 8,8,8,8

Triceps
140 x 6,6,6

Facepull
90 x 15,15,15

Reverse Curl
85 x 15,15,15
__________________

Class I Total @ 198: 525/335/600 (1460)

"No citizen has the right to be an amateur in the matter of physical training.... What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable."
-Socrates
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Old 05-07-2014, 08:00 AM   #700
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Points: 21,132, Level: 91 Points: 21,132, Level: 91 Points: 21,132, Level: 91
Activity: 24% Activity: 24% Activity: 24%
 
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Are you doing anything to help with the lower back? Get healthy
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