Well I decided I would come out of the shadows and finally start one of these since I am finally planning on doing a meet. I’m planning on doing the AAPF Michigan state meet on march 13th. My numbers are finally coming back after getting a bulged disc at the beginning of last August which put me out of commission for a while. I also go viral meningitis right before christmas so that plus the lumbar punctures that come with it didn’t help my lower back at all. Anyways I really don’t follow any set routine just do whats worked for me which is going heavy and now working some speed work in. Any advice is welcome.
2/5/10
Squat
315x3
365x1
405x2x1
425x1
405x1
365x1
Front Squat
225x2x5
Good Mornings
225x3x5
Squats felt good, thats the most weight I’ve had on my back since I got hurt in August so I can’t complain. Fried from all the squats though so front squats and good mornings weren’t all they could of been.
2/7/10
Bench
135x10
185x5
225x3
275x1
295x1
315x1
300PAUSEDx2x1
275PAUSEDx2x1
Close Grip Pin Press
225x2x5
Messed my shoulder up some how its been sore the last couple days but 300 paused on the chest is still a PR for paused reps. The close grip pin presses were really aggravating my shoulder so i cut those short. I also did some bb rows, shrugs, and some light shoulder work.
2/9/10
Deads
warm ups
315x3
365x1
405x1
455x1
500x0
Rack Pulls, just below knee
225x3
315x3
405x3
Terrible day, just wasn’t feeling it so I cut it short. Only got about 4 hours of sleep last night and decided to lift instead of taking a nap so i think that effected me. I also think I need to take more time between sets, especially for deads. I workout alone in my garage and I always just change the weights and go. Today I don’t think my lower back got a break really and it affected me. Today was my first time ever doing rack pulls, too. Not sure if I like them or not yet.
3/24/10
Heavy Squat
135x5
225x3
275x1
315x1
365x1
405x1
435x1
455x1
405x1
365x3
Good Mornings-narrow stance
225x6,6,6
Hip Adductor/Abductor
orange bandx10,10
Band Abs
Purplex10,20,30
Great day, training has been fantastic since the meet. I also decided to go on a bit of a bulk so im sure that has had a positive effect on my training. Not sure if i hit depth on the 455 but it was close and came up nice. Plan on doing a meet in july and hoping to get at least 500.
The 455 was a little high, your 3 or 4 inches away. Either way, that’s some heavy weight, nice job.
May I ask how old you are?
Just turned 21 about 3 weeks ago.