BP Rehab 45x12, 95x12, 135x10, 185x10, 225x8, 265x8, 295x7x2, 195x15
Rack Pull - just below knee 135x5, 185x5, then stopped. Back still not there.
C2 Erg 30/60 x10, mostly at 1:45ish.
08-20-2018, 05:05 PM
Michael Wolf
Press: Dead Stop, Strict - no belt or wraps 195x3x4
BP Rehab 45x15, 135x10, 185x10, 225x8, 275x7, 305x6x2, 225x10
Notes: Went straight to 135 for the first time since tweak. I still feel a little tiny something there but it's gotten much better and I'm ready to start doing some things again. So working back up and dropping reps. 305x6x2 is light, but probably still considered work at this point and not just a warm-up.
Wanted to row but all the ergs were used for crossfit class. I'll have walked about 8 miles today when all is said and done so even though it's not the same, I feel a little less bad about missing the intervals.
08-23-2018, 09:19 PM
Michael Wolf
Press: 4" belt+wraps 255x1x4 @8-9, then 175x10 @tricep burn
Bench Rehab 45x15, 135x10, 185x10, 225x8, 275x6, 295x5, 315x5x2!!!, 225x11
Notes: Back at 3 plates baby! Pec doesn't feel 100% as if nothing ever happened, but I barely feel or notice is when benching. This is probably as good as it'll get, considering this has bugged me on and off since 2015 or so.
Deadlift: 2" blocks 135x5, 225x5, 275x5 Ring Rows BWx8x3 Notes: Thing 1 - finally have a consistent streak of training, started adding back in some accessory work (i.e. ring rows) for the first time since I left for Texas three weeks ago. Thing 2 - back is FINALLY uncranked enough to do some pulls, kept it light as it's still not back to normal but was nice doing this.
C2 Erg 45/75 x8 at 1:53-1:55x7, last one at 1:50 pace, then a single 325m at 2:00 pace. Easy but just getting back into the groove and have been walking a ton (7,7,6,6 miles so far this week).
Deadlift
135x5, 225x5, 315x5 - pulled these from the floor, back still a little cranky but getting better
Press: No belt or wraps 185x4, 200x4x3 Ring Rows BWx8x4
C2 Erg 1 min on / 1 min off x8 @ 1:55-1:58 and the last one at 1:50. Then a single 400m at a 2:00 pace.
08-28-2018, 01:11 PM
Michael Wolf
Press
255x1 @7, 275x1 @9 - got forward, both with belt+wraps.
225x3,3,5 @9 - belt only Notes: 255 really popped so went to 275 and got a little forward on me. Oh whale. Still a solid press workout.
Deadlift
135x5, 225x5, 315x5 - DOH
405x5, 455x5 - mixed, belt for 455 Notes: First day DLs and back really felt OK since my trip, so went up to 455 and did a pretty easy set of 5. Good to be back here.
Block Pulls: 4" block - 4" belt 365x5x3 Notes: Back was cranky again so raised it up a bit. Pretty easy but don't think more weight, or pulls from the floor, were in the cards today. This was just right.
C2 Erg 1 min on/1min off x9 @1:56-1:58, last one at 1:49.
09-04-2018, 02:53 PM
Michael Wolf
Bench Press: Wraps 315x5, 335x5, 315x5 Notes: Right wrist was unhappy today for some reason so put on the wraps. These all moved fast and pec felt good today.
Deadlift
495x1 @6, 425x3x3 @6 KB 1-A Press 24kg x6, 32x6x6 Notes: DL moved well but left side of lower back felt pretty cranky so kept it lighter than bar speed alone would've dictated. Still pretty cranky a couple hours later.
Had to train at 9am today to catch a flight to Texas for this weekend's WFAC seminar. Training that early is blargh.
Press: 4" belt + wraps
235x2x3 @7.5
175x10 (no belt or wraps) Notes: 235 felt heavy but moved ok. Probably just the ungodly early training hour.
Block Pull: 4" (4" belt+straps)
475x4x3 @6 bar speed @9 back ache Bench Press 135x10, 185x10, 235x10, 255x10, 275x10 Notes: Had to put these together for time reasons. Went ok. Left lower back still very cranky but moved ok. Bench was fine, ezpz.
Bench: no belt or wraps
135x10, 185x8, 225x5, 275x5, 315x5, 345x5x2, 315x5 Notes: Felt good, moved good. Nice to be back here again.
Barbell Rows for the Barbell Bros
135x5, 225x5, 275x5, 295x5x2
DB 1-Arm Press 48x8, 64x8, 76x8, 84x8, 92x8 Lat Pulldown (prone) 160x5, 170x5x3 Notes: DBs were surprisingly easy, wanted to keep going up but was out of time. I don't remember doing these in about 8 years, aside from last week when I did some sets at 70. 65s were hard back last time I remember doing them. I've done a bunch of workouts with KB 1 Arm presses, but not on a very regular basis for long or training them, specifically, and not too much recently. So having 92x8 be not hard at all was pleasantly surprising.