12/10/2018
Deadlift paused above knees
225x3
315x3
365x3
405x2x4
Spoto press
225x14
OHP
165x3x6
BB row
315x8x2
RDF
35x15x2
Hammer curl
55x10x2
BW-270lbs/122.5kg
Solid 80%er, upper back cramped up during rows, so called it there.
16/10/2018
Deadlift to knees
275x3
315x3
365x3
395x2x2
420x3
Bench press
185x5
225x4
250x3
285x3
300x2
320x1x2
265x4
OHP
115x5
135x3
150x6x5
BB row
315x5x3
RDF
35x15x2
Hammer curl
55x10x2
band pressdown
x40x3
BW-120kg/264lbs
Solid 80%er, things moving well.
2 Likes
18/10/2018
Bench press
185x5
225x4
255x3
285x2x4
Squat
225x5
255x4
295x3
340x2x4
Board press
225x3
265x3
300x2x2
320x1x3
BB row
315x8x2
Pull-up
x6
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er,things moving well.
19/10/2018
Bench press
185x5
225x4
250x4x5
Deadlift from block below knee
315x3
365x3
395x3
420x3x2
445x2x3
OHP
135x5
155x3
185x2x3
135x10x3
Pull-up
x5x4
RDF
35x15x2
Hammer curl
55x10x2
BW-120kg/264lbs
Solid 80%er,. things moving well, right side low back a bit stiff today, going to rest as much as possible sunday
22/10/2018
Squat
185x3
225x5
255x4
295x3
320x2x4-feeling good on these today, right side low back hurts though
Bench press
185x5
225x4
250x3
265x3x4
Pull-up
x5x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well.
23/10/2018
Deadlift paused below knee
315x3
365x2
395x2x4-Low back was not liking this
Bench press
185x5
225x4
250x3
285x2x4
Standing press
165x4x3
135x10x2
Standing Row
stack x15x3
RDF
35x15x3
Hammer curl
55x10x2
BW-122kg/268lbs
Solid 80%er, in spite of right side of low back nearly stopping me from pulling, pulls moved well, bench moved well. going to tens tonight and try stretching/stabilizing tomorrow.
25/10/2018
Squat
185x3
225x4
255x4
295x4x4-still hurts to unrack, no pain during the squat though.
Bench press
285x10-done in class for testing purposes.
185x5
225x3
255x3
265x3x5
Standing row
stackx15x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well, back feeling better than tuesday. still hurts a bit, but was much better by end of workout.
26/10/2018
Deficit DL
275x3
315x3
340x2x4
OHP
135x3
155x3
185x2x3
135x10x3
Seated Row
stackx10x3
RDF
35x15x2
band pressdown
x40x2
Hammer curl
55x10x2
BW-120kg/264lbs
Solid 80%er, things moving well, low back feeling better but not 100% yet.
29/10/2018
Squat
225x3
255x5
295x3,7,4,8,2,5
Bench press
185x5
225x4
255x3
285x2x5
Seated Row
stackx10x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, back still hurts, used the tens for a few minutes before the lift, seemed to help, but issue seems to be right QL/Psoas. going to stretch and take the day off tomorrow.
31/10/2018
Deadlift
225x3
315x3
365x3
420x3x2
445x2x3
Bench press
185x5
225x4
245x3
285x3x5
OHP
135x3
155x5x5
Seated Row
stack x10x3
RDF
35x15x2
Hammer curl
55x10
BW-120kg/264lbs
Solid 80%er, things moving well. deadlifts a hair slow, but low back still hurts, though not as much during the pulls as after benching.
1/11/2018
bench press
185x5
225x4
250x3
300x2x4
Squat
185x5
225x5
255x4
295x3
340x2x4
Bench press
185x3
225x3
250x3
285x2x4
BW-120kg/264
Solid 80%er, low back still hurts, going to have to see a chiro soon about this, potentially this weekend if there are any at ontario provincials.
Squat
135x3
225x5
255x4
295x3
340x2x2-Low back flared up a bit on second set, cut it here.
Bench press
185x5
225x4
275x3
300x2x4
285x2x4
Seated Row
stackx10x3
DB curl
35x20x2
BW-121.5kg/268lbs
Solid 80%er, low back feeling better after a few days off, issue seems to be a lack of strength/activation of the right glute, forcing hamstring to take over, which seems to have
caused irritation of one or more of the facet joints in the low back/SI area, symptoms do not point to disc or nerve issues, so doing activation work through this week and some glute work for both sides should help. will leg press this week and see how things are next monday.
6/11/2018
Bench press
185x4
225x4
250x4
265x4x4
Leg press
3 1/2 pps x10x3
Leg curl
45x20x2
OHP
135x5
155x5x3
135x8x3
Pull-up
x5x2
machine row
stack x10x3
Single leg glute bridge
55x10x3
Hammer curl
55x10x2
BW-121.5kg/268lbs
Solid 80%er, low back feeling better but still a bit off, going to take a week off loading the spine to let the irritation pass.
8/11/2018
Bench press
185x5
225x4
250x3
285x3x5
Leg press
4ppsx10x3
Seated Row
stackx10x3
DB curl
35x20x2
BW-121kg/266lbs
Solid 80%er, low back feeling better after chiro on wed, but not like it should yet. going to give it till monday and we’ll consider another appointment.
9/11/2018
Squat
135x3x2
225x3
275x2x2-low back a bit tender after this. called it here
Bench press
185x5
225x4
255x3
285x3x5-not bad
Standing press
135x5
155x3
195x1
185x2x3
135x10x3
Seated Row
stackx10x3
RDF
35x15x2
BW-121kg/266lbs
Solid 80%er, things moving well, was able to lay down and twist and get back to release, now seems just sore in stead of in pain. will see where we are monday.
12/11/2018
Squat
135x3
185x3
225x3
255x3
295x3
340x2x5-bit of pain on these, but bearable, right glute firing better but still needs work.
Bench press
185x5
230x4
255x3
305x2x4-not bad
Seated Row machine
stackx10x3
DB curl
35x20x2
Single leg glute bridge (right side)
35x5x4-5 second hold at the top
BW-268/122kg
Solid 80%er, things moving well. back is much better.
13/11/2018
Dl to knee
225x3
315x3
365x3
405x2x4
Dl from knees
420x3x2
Bench press
185x5
225x4
250x3
285x2x4
OHP
135x5
155x5x3
135x10x2
Seated Row
stackx10x3
RDF
35x15x2
Goblet squat
25x10x5
BW-268/122kg
Solid 80%er, back was not having those dls from the knee. did goblets for glute activation, need to get back to yokes and such to help with this.
15/11/2018
Squat
135x3
225x3
255x3
295x2
320x2x4-not bad, form better, need to keep upper back tighter and remember to push out when unracking
Bench press with chains
185x5
225x4
260x3x5-not bad.
Seated Row
stackx10x3
EZ curl
85x20x2
Yoke walk
360x50x6
BW-12.5kg/269lbs
Solid 80%er, things moving well. back nearly better
16/11/2018
Deadlift
225x3
315x3
405x3x4
OHP
135x5
155x3
185x2x3
135x10x2
Standing cable row
stackx15x3
RDF
35x15x2
BW-122kg/268lbs
Solid 80%er, things moving well, low back hurts a bit after dropping last rep on dls, otherwise fine, glute activation improving, should be good to go next week or one after, going to forgo the max singles next week on the program, don’t think that would be a good idea.
19/11/2018
Squat
185x3
225x3
255x3
315x2
365x1
405x1
445xF-Missed this due to upper back losing position, should be alright by end of training cycle.
Bench press
185x5
225x4
255x3
265x2x3
BB row
225x10x3-low back finally feeling ok on these.
EZ curl
60x20x2
BW=122kg/268lbs
Solid 80%er, managed to miss without injury and without damaging equipment.
1 Like