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12-19-2016, 07:25 AM
#181
12/18/16
weight 211.5
Deadlift
430 3x1 @ 8.5
388 x5 @ 8.75 (straps)
345 x3 @ 7
315 x3 @ 5 (paused)
Rack Pulls
385 x5 @ 8.5
430 x3 @ 8.5
470 x2 @ 8.75
Ab roller x5,5,5
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12-21-2016, 07:34 AM
#182
12/20/16
weight 210.5
Bench
250 x1 @ 8.5
225 x5 @ 8.5
220 x5 @ 8
215 x5 @ 7.5
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12-23-2016, 07:14 AM
#183
12/22/16
Weight 211
Squat
350 x1 @ 7.25
310 x5 @ 7.5
305 x5 @ 7.5
300 x5 @ 7.25
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12-26-2016, 12:19 PM
#184
12/26/16
Weight 215 lbs of Christmascheer. Ok through warmups and onto 2 singles @ 430. Felt ok. Dropped to 408 for a set of 5 and didn't get to the knees before I had a nice "pop" on the rear left at mid hip. I was looking forward to a solid week of training. Will try some Pendlay rows tomorrow as well as bench. Hopefully I can squat by Thurs/Fri. Will deload on deads and start the climb again.
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12-27-2016, 02:33 AM
#185
Hope that pop wasn't an injury. Let us know how it feels in a couple days.
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12-27-2016, 09:28 AM
#186
Thanks Sean. I believe pretty minor. Top of gluteus in line with iliac crest area . I did similar in June on opposite side. No visible blood pooling today and mobility is at about 70% of normal. I was going to work some low weight high rep (x10) Pendlay rows today as well as bench. Any thoughts are welcome.
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12-28-2016, 08:29 AM
#187
12/27/16
Weight 213
Felt surprisingly good this morning. Watched Will Morris' low back pain seminar video. Wondering if the impingement he describes is what caused yesterday. Any way progressed slowly through bench warm ups with no pain or discomfort, in fact, felt really good;
Bench
250 x1 @ 7.75
255 x1 @ 8
232 x5 @ 8.5
210 x3 @ 6.5 (2 sec pause)
185 x5 @ 5.5 (2 sec pause)
Close grip
205 x6 @ 7
190 x8 @ 7
Wanted to see how body would respond to lighter pulling albeit with clean form. Overall no pain or discomfort.
Pendlay rows
135 x8 @ 6.5
155 x6 @ 7.0
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01-02-2017, 07:13 PM
#188
01/02/17
Weight 213.5
Volume Bench
198 5x5 @ 7.0
Starting 4-day TM. Registered for March 26th USAPL meet in Boca Raton @ Nova Southeastern University.
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01-03-2017, 07:59 PM
#189
01/03/17
Weight 214
Volume Squat
281 3x5 @ 7
281 2x5 @ 7.5
Chins
BW + 15 5,5,5
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01-06-2017, 06:29 PM
#190
01/05/17
Weight 213
Intensity Bench
260 x1 @ 8.75
220 x5 @ 8.5
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