Makes a huge difference when the hips are causing the back pain, which is normally the case, nearly always issue is not the back, but the hips/hip flexors
2/4/2018
Squat
135x3
225x2
245x5
280x3
325x1
310x7
280x3x5 P
RDL
315x10x5
Pull-up
x4x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things feeling ok, gotta really focus on keeping the hips under the bar, but i think i have that sorted or pretty close.
3/4/2018
Bench press
135x5
225x5
255x3
295x1
285x9
255x3x5P
OHP
95x5
135x2
155x5x5P- PR+10lbs for paused OHP (paused at chest and forehead)
BTNP
95x12x5
BB row
225x10x5
RDF
35x15x2
Shrug
545x8x3
Hammer curl
55x10x3
BW-121kg/266lbs
Solid 80%er, things feeling really good, bench and OHP nearly back to all time bests.
5/4/2018
Deadlift
225x3
330x5
370x3
435x1
415x8-PR
370x3x5P
Squat
135x3
185x2
225x2
280x3x5P Tried out the āopen your taintā que coan is so fond of, worked beautifully,
in combination with trying to leave the weight on the whole foot.
Pull-up
x4x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well.
6/4/2018
OHP
95x5
135x5
155x3
180x1
175x5-PR
155x5x5P
BTNP
115x12x5
Bench press
255x3x5P
BB row
245x10x5
RDF
35x15x2
Shrug
545x8x3
DB curl
35x20x2
BW-119.5kg/263lbs
Solid 80%er, shoulders are feeling strong of late. pretty pleased with how training is going this week.
9/4/2018
Squat
135x5
225x5
255x5
335x1
285x11
255x5x5
RDL
315x10x5
Pull-up
x4x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, squatting feels much better with new cues.
10/4/2018
Bench press
135x5
205x5
230x5
305x1
260x13
230x5x5P
OHP
145x5x5P
BTN press
135x8x3
BB row
315x8x3
RDF
35x15x2
Hammer curl
55x10x2
BW-120kg/264lbs
Solid 80%er, things moving well today, might have had another rep at 260.
12/4/2018
Deadlift
225x3
290x5
335x5
445x1
380x10-More cardio than strength limiting me here
335x5x5P
Squat
255x5x5
Pull-up
x4x4
BW-120kg/264lbs
Solid 80%er, things moving well.
13/4/2018
OHP
95x5
125x5
145x5
190x1-not bad at all.
165x8-PR
145x5x5P
Bench press
230x5x5P
BTNP
95x12x5
BB row
245x10x5
RDF
35x15x2
Shrug
495x10x3
DB curl
35x20x2
BW-121kg/266lbs
solid 80%er, press moving well. looking like itās time to get the diet back on track. shooting for 115kg by 12/5/2018.
16/4/2018
Squat
135x5
235x3
270x3
335x1
305x9
270x5x5
RDL
315x10x5
Pull-up
x4x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well today.
17/4/2018
Bench press
135x5
215x3
245x3
305x1
275x11-PR
245x5x5P
OHP
155x5x5P
Spoto press
185x10x5
BB row
245x10x5
RDF
35x15x3
DB curl
35x20x2
Shrug
545x8x3
BW-120kg/264lbs
Solid 80%er, things moving well. bench is about at my previous best. good things to come.
19/4/2018
Deadlift
225x3
315x5
365x3
445x1
405x9
365x5x5p
Squat
135x3
225x3
270x5x5
BW-121kg/266lbs
Solid 80%er, squats and pulls feeling pretty good.
20/4/2018
OHP
95x5
135x3
145x3
180x1
165x6-not feeling great today
145x5x5P
Bench press
245x5x5P
BTNP
95x12x5
Pull-up
x4x4
RDF
35x15x2
DB curl
40x15x2
BW-121kg/266lbs
Solid 80%er, things moving ok, just wasnāt feeling great today.
23/4/2018
Squat
135x3
225x2
255x5
285x3
335x1
320x8-PR, every rep of this was terrible.
285x3x5
RDL
315x10x5
Pull-up
x4x4
DB curl
35x20x2
BW-121kg/266lbs
Solid 80%er, squat pretty crappy in terms of feel today, but thatās likely due to poor upper back tightness, and having spent the weekend carrying things, upper back a bit thrashed.
24/4/2018
Bench press
135x5
185x5
225x5
245x3
295x1
285x8-wanted at least 9, wasnāt setup that well, oh well.
255x5x5P
OHP
155x5x5
Spoto press
185x10x5
Pendlay row
245x8x5
RDF
35x15x2
Hammer curl
55x10x3
BW-121kg/266lbs
solid 80%er, things moving well.
26/4/2018
Deadlift
225x3
335x3
385x3
445x1
425x6-Expected more. should mebbe belt up next time.
385x3x5P
Squat
285x3x5-not bad, upper back position seems to make a major difference.
Pull-up
x4x4
DB curl
35x20x2
BW-119.5kg/263lbs
Solid 80%er, things moving well. Diet has been better past few days, expecting to be back to ~250 or so within a couple weeks.
27/4/2018
OHP
135x5
155x3
185x1
175x5
155x3x5P
BTNP
95x12x5
Bench press
255x3x5P
Pull-up
x4x4
EZ curl
60x30x2
BW-120kg/264lbs
Solid 80%er, things moving well, was close on that 6th rep on 175.
3/5/2018
Deadlift
225x3
315x5
345x5
455x1
390x10 w/Belt
345x5x5P
Squat
260x5x5
Pull-up
x4x4
DB curl
40x20x2
BW-121kg/266lbs
solid 80%er, guts not feeling great but bracing was much better than last week.
4/5/2018
OHP
95x5
125x5
140x5
185x1
170x6-PR
140x5x5P
Bench press
225x5x5P
BTNP
95x12x5
Pendlay row
315x5x5
RDF
35x15x3
EZ curl
70x30
BW-121kg/266lbs
Solid 80%er, misloaded the repout on the overheads but still a PR
7/5/2018
Squat
135x5
225x3
245x3
280x3
345x1
315x9-PR
280x5x5
RDL
315x10x5
Pull-up
x4x4
EZ curl
70x30
BW-121kg/266lbs
Solid 80%er, things moving well, squat didnāt feel amazing but moved well.