LBSQ -- 3x5x160lbs
Press -- 3x5x115lbs
Deadlift -- 5x210lbs
Back Ex -- 3x8xBW+40lbs
Roman Chair-ish Situps -- 1x8xBW, 2x8xBW+10lbs
I haven't been doing my chin-ups. Sue me.
My back has been aching and since I don't want to make things worse, I skipped the back squats and then later decided to try front squats (my flexibility on these is terrible). Screwing around kinda work-out this time but meh, whatever.
Benchpress -- 3x5x155lbs (slowly working back up to my PR here)
BB Curlz -- 3x5x85lbs (a little challenging since I haven't done them in months)
FSQ -- 3x5x85lbs (decided to do this out of....guilt?)
Roman Chair Situps -- 3x10xBW (my lower back seems to feel better after these. How odd.)
SQ -- 3x5x160lbs <- form sucks, I seem to be drifting forwards on some reps)
OHP -- 3x5x120lbs
Deadlift -- 1x5x215lbs
I tried doing some ghetto reverse hypers but the attempt was sucky so I won't go in more detail.
Back is sore which is no surprise. Grumble grumble. Vitamin I and a hot shower now.
SQ -- 3x5x165lbs (not sure about depth here but went as deep as I could without discomfort)
Bench Press -- 3x5x155lbs (easy)
P. Cleans -- 5x3x120lbs (hit and miss with these. Some feel good and some feel sloppy.)
Back Extensions - 3x10x40lbs
I tried doing Roman Chair situps but was noticing this weird bulge happening
right at the top right side of the intersection of my rib cage and the soft tissue and it's a bit tender later this evening. I had hurt myself over a decade ago helping my dad dig a trench and when I was lifting the shovel, hiccuped. It was the most excruciating pain I have ever felt. This is probably evidence of that old unhealed injury.
I'll have to find something less stressful as a substitute for obvious reasons. The upside is my back isn't feeling too bad right now so it's two steps forward, one step back.
Last edited by Moving_Target; 01-07-2011 at 08:04 AM.
SQ -- 3x5x160lbs (fucked up here by not looking closely enough at my log book entry. No worries)
Press -- 3x5x125lbs (still feels relatively easy)
Back Extensions --3x10xBW+45lbs
Crunches -- 3 sets of lots with a 25lb plate held overhead. (maybe I should just start wearing a corset?)
Looking at the Onus Wunsler program, I seem to have gone a little bit awry in how I'm doing it. I'll get that back on course.
Interestingly, my back is feeling better. I've adopted a smidge wider stance than I was doing previously and am cutting my depth (hope it's still low enough. I'll check with camera soon) and my back agrees with this. I now better understand the "tighten glutes" cue when pressing. It really helps my stability.
SQ -- 3x5x170lbs
Press -- 3x5x130lbs
Deadlift -- 1x5x225
Reverse Hypers -- 1x10x20lbs, 2x10x25lbs (leather belt looped through plates wrapped around my ankles, a couple of sawhorses, a small piece of OSB and some other ghetto crap -- viola)
Came down with a cold late last weekend and was on 12hr shifts for 4 days (aka didn't feel like working out). Back at it now.
SQ -- 3x5x175lbs
B.Press -- 3x5x165lbs
Back Ex -- 3x10x45lbs (I think I'm cheating a bit using momentum so I'm staying here next few times)
Chins -- 6,4,3 ( really detrained here but left elbow had some tendinitis so I wanted to give it a rest)
Took dogs for a walk and did some glut stetching after I got back home.
Last edited by Moving_Target; 01-20-2011 at 10:25 PM.
PVC pipe rolling, softball piriformis rolling and walked the dogs
SQ -- 3x5x180lbs
Press -- 3x5x135lbs (last set was a real grind. Either microload or deload and microload)
P.Cleans -- 5x3x130lbs (tried out a couple of 2x4 "spacers" under the 35s I was using)
Walked dogs afterwards.
Squats felt ok but I'm torn between worrying about hitting depth and not going so deep that I eff up my lower back again. Weight is still doable but I'm noticing it now. Press was very hard but got it done. Last set was a real grind. I didn't eat very well today and my sleep lately has been terrible. I've been trying to make up for the sleep with some afternoon napping. Power cleans are starting to get heavy enough that I can't half-ass the pull and have it get high enough to rack it on my shoulders. Must start getting more aggressive here.
Last edited by Moving_Target; 01-20-2011 at 10:26 PM.
SQ -- 3x5x185lbs
B.P -- 3x5x170lbs
Back Exts -- 3x10xBW+45lbs
Chins -- 6,4,4
R.Hypers -- 3x10x40lbs
Just got off a threesome of graveyards and got called in to work early yesterday to deal with a minor emergency so I didn't get a chance to do anything till today.
Woke up at 2pm and had a bite to eat and fell back asleep until almost 6pm. Heavenly.
Last edited by Moving_Target; 01-24-2011 at 10:14 PM.
Reason: forgot to put in the chinups
My mid back was sore from yesterdays workout and I slept like crap. Not really surprising.
ABS (4" drain pipe to be exact) roller work, softball work and some stretching.
Then took the boys for their walk.
Last edited by Moving_Target; 01-25-2011 at 02:57 PM.