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Thread: Fiftyfit - One Day At a Time

  1. #111
    Join Date
    Nov 2010
    Posts
    394

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    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    I'm still having some trouble with my back, but was able to do a light day yesterday. Hoping to get the problem ironed out soon, with three months left till my meet.
    Bwt - 196.6
    DB swing: 35x10
    Press behind neck (standing): 55x6, 70x3, 90x6, 80x5x2 b/o
    Pull-up: bwt x 5, 5, 3
    Front SQ: 80x5, 100x5, 120x5, 140x3, 160x3
    Stiff-leg DL: 95x8, 125x8, 155x8
    Face pull: 40x8x3
    BB curl: 45x6, 65x3, 80x6

  2. #112
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,868

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    Hope.the back heals. Do.you do.anything like.heat.before lifting.and.ice later. Seems.to help.me.

  3. #113
    Join Date
    Nov 2010
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    394

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    Medium day today, and I still have a slight "catch" in my right sacrum. Fortunately, all went well, without incident.
    Bwt. - 195
    DB swing: 32x12
    Ext. rotator: 18x8x3
    45 deg. inc. press: 85x6, 105x3, 125x1, 140x4, 125x5x2 b/o
    SQ: 145x5, 175x3, 205x1, 230x5 (all well below parallel)
    Rack pull: 155x5, 205x5, 255x5, 285x3, 315x3
    Dips: bwt. x 8 x 3 sets
    DB laterals: 17 1/2 x 8 x 2 sets

  4. #114
    Join Date
    Nov 2010
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    394

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    A bit of a tough (painful) workout today, back is still acting up...saw my chiro right after the workout.
    Bwt - 195
    DB swing: 32x13
    Ext. rotator: 18x9x3
    Dead-stop (half) SQ: 165x4, 215x4, 265x4, 315x4
    BP: 115x6, 140x3, 160x1, 180x4 (missed 5th)
    CGBP: 160x6, 160x5
    BB row: 115x6, 135x6, 155x6
    Alt. DB front raise: 18x10x3

  5. #115
    Join Date
    Nov 2010
    Posts
    394

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    My back is slowly improving, but not back to normal yet. On another note, despite my bb curls improving and my form strict, I'm feeling a slight twinge in the area of the extensor tendon I sprained last year. Think I may have to switch to hammer curls, as they don't seem to irritate that area.
    Bwt. - 195
    DB swing: 32x15
    Press behind neck: 55x5, 75x2, 95x6, 80x5x2
    Pull-up: bwt. x 3 x 5 sets
    Frt. SQ: 85x5, 115x5, 140x3, 165x3
    Good morning: 65x8, 85x8, 105x8, 125x8, 140x8
    Face pull: 40x10x3
    Oly. bb curl: 55x4, 83x6

  6. #116
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,868

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    Only thing to do is try to find ways to work around the pain.

  7. #117
    Join Date
    Nov 2010
    Posts
    394

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    Overall, a good workout today, though far from easy...and I seem to be stuck at 140 lbs. on my 45 deg. incline press.
    Bwt - 196
    45 deg. inc. press: 95x5, 120x2, 140x4, 126x5x2
    SQ: 155x5, 195x2, 240x5 (hard, but good set)
    Halting DL: 175x5, 205x3, 235x1, 270x5
    Dips: bwt. x 6, 25x5, 35x5, 45x5
    DB laterals: 18 1/2 x 8 x 2
    Note: I got a little off balance with my 3rd rep on the SQ with 240. Got back on track to finish the set, but suffered a spasm in my low back afterward. Still able to get through the DL's alright.

  8. #118
    Join Date
    Nov 2010
    Posts
    394

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    Sun, Feb 2
    Bwt - 195.4
    DB swing: 35x10
    Ext. rotator: 19x8x3
    Dead-stop SQ: 175x4, 225x4, 275x4, 325x4
    BP: 115x5, 140x3, 165x1, 185x4 CGBP b/o - 165x5x2
    BB row: 115x5, 140x3, 165x5
    Alt. front raise: 18 1/2 x 8 x 3

  9. #119
    Join Date
    Nov 2010
    Posts
    394

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    I saw my chiro again yesterday, and I think I may finally be over the worst of that back injury. Felt better today, and had a pretty productive workout this morning.
    Bwt. - 195
    Press behind neck: 55x5, 75x2, 98x6, 85x5x2 b/o
    Pull-up: bwt x 4, 3, 3, 3, 3
    Front SQ: 90x5, 120x5, 145x3, 170x3
    Rack pull: 175x5, 215x3, 255x1, 295x1, 325x5
    Face pull: 43x8x3
    BB curl: 45x5, 65x3, 86x6

  10. #120
    Join Date
    Oct 2014
    Location
    New York
    Posts
    1,868

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    starting strength coach development program
    Looking good.

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