I'm over here now. Pushing up the Back End Log.

[sbrl_19]

Friday 3/9

Deadlift 310 x 3 x 5
Front Squat 125 x 8, 115 x 8, 95 x 12 (2:00 rest)
BB row 150 x 8, 140 x 10, 135 x 12 (1:30 rest)
BB Shrug 225 x 3 x 15 (2:00 rest)
DB curls 40 x 12, 35 x 10, 30 x 12 (1:30 rest)

[sbrl_19]

Monday 3/12

Press 145 x 3 x 5
Incline Bench Press 195 x 1, 175 x 8, 155 x 8, 135 x 12 (1:30 rest)
DB Decline Bench Press 75 x 12, 10, 6 (1:30 rest)
LTE 75 x 10, 12, 10 (1:30 rest)
Decline Sit Ups 5 sets of 12 (1:30 rest)

Tough workout. Presses were harder than they should have been and grindy. Form felt bad generally. I'm tired maybe from daylight savings and haven't been getting the best sleep lately. Also started feeling a little sick today with a sore throat and general crappiness. One of my kids has had a cold for a week so that might be it.

[sbrl_19]

Wednesday 3/14

Squat 215 x 3 x 5
BB curls 85 x 10, 75 x 12, 70 x 12 (1:30 rest)
Ab wheel 4 sets of 5 (1:30 rest)

Shortened the workout a bit because I’m getting over a cold. It started on Monday and hit me hard yesterday. Feeling better today, but not 100%.

[sbrl_19]

Saturday 3/17

Bench 235 x 2, 235 x 1 and a miss, 225 x 2

Bad workout. Was going to be a short workout without accessories from the start because I was really pressed for time over the weekend. All I could manage to get in was the bench late Saturday night. Had 3 x 2 planned but missed the second rep in the second set. Had to put it down on the safeties.

On the positive side of things, I didn’t feel the pain in my left pec/shoulder at all during the workout. But I do have a light/dull ache there now as I type this.

[sbrl_19]

Monday, March 19

Deadlift 335 x 3 x 3

Man, another tough day and tough workout. It’s late and I Called it at just deadlifts. Didn’t help myself by mistakenly making a 10lb jump instead of 5.

[sbrl_19]

Wednesday 3/21

Press 157.5 x 3 x 3*
Dips BW x 12, 12, 10, 8, 8 (1:30 rest)
Kneeling weighted crunches 70 x 12, 80 x 12, 80 x 12 (1:30 rest)

*big improvement tonight on press. I haven’t felt good about it since like November. I made 2 changes tonight that seem to have helped a lot. First I widened my stance. I moved my feet out to a squat stance. Second, I widened my grip. I had let my grip get pretty narrow - with my index fingers inside the knurl. I moved them out to about 1-1.5” into the knurl, which is just outside of my shoulders and just wide enough to let the bar rest on my shoulders. The bar flew up better than it has been and I could feel myself getting under it more quickly and easier. Felt good. Hopefully this isn’t a dumb change and I didn’t just scare myself up more.

[sbrl_19]

Friday 3/23

Squat 275 x 3 x 2 (video)* PR *
Chins BW x 5 sets of 4 (2:00 rest)
DB Curls 45 x 12, 40 x 10, 35 x 12 (supersetted with leg extension; 1:30 rest)
Leg Extension 130 x 12, 120 x 12, 110 x 15

*this is a big PR. First squat PR in almost 2 years. My wife is in the video because I asked her to come down to the gym for some added motivation for this. My prior best was 270 for a single on May 7, 2016. After that I messed around with a long slow diet for a while and lost a lot of strength. I started building back up near the end of 2016 but got injured on Thanksgiving doing 255 for triples so I never got past that (the injuries were 3x hernia later repaired by surgery, torn adductor, and an abdominal strain). It's been a long slow climb coming back from the injury. These weren't perfect, but I think they're OK. The third set was the best. Second set was the worst -- i didn't shove my knees out and got a little wonky. For all of them in full speed the depth looks borderline but slowing the videos down/freezing them I can see I got depth. And it felt like I did. You all can judge.

[sbrl_19]

Monday 3/26/18

Bench 195 x 3 x 8
Upright Row 45 x 2 x 10, 55 x 10

Another late night, not feeling great workout. My schedule has been really bad. last rep on sets 2 and 3 were hard with a little grind at the end. Mixing up accessories and tried upright rows.

[sbrl_19]

Wednesday 3/28/2018

Deadlift 360 miss, 360 x 1, 360 miss, 315 miss

Ugh. Terrible workout. Scheduled for 360 x 3 singles. Felt ok going in and was looking forward to it, although it is another late workout. Last warm up set was at 340 and my grip almost failed, but I went for the first 360 without straps anyway. Felt it slipping right away so I bailed right away to reset myself. Got straps, waited for full rest. Don't love using straps because I find it difficult sometimes to get tight after putting the straps on and . . . . missed the first rep. Got a third of the way up, but could feel that I just wasn't tight enough and couldn't go further. Full rest. Try again but concentrate on getting set and tight properly, it was a hard pull but I got it. Missed the next one -- got maybe half way up. Full rest and then tried a back-off set at 315 and couldn't budge it. Bailed on the rest of the workout. It's my schedule lately and I haven't been sleeping well.

[sbrl_19]

Friday 3/30/2018

Press 130 x 3 x 8
Dips BW x 10, 10, +5 x 3 x 10 (2:00 rest)
Tri extension (flat bar) 70 x 3 x 10 (1:30 rest)
Ab wheel 4 sets of 5

Good workout.