13-12-11
Saw the sports therapist notihing torn or damaged or misaligned. Tightness in the legs (but thats to be expected after not doing much for a week)
Gonna concentrate on upper body for the next week or so along with lots of lower body stretching and goblet squats. Gonna attempt to get back under the bar next week.
14-12-11
Sports massage - cleared out a lot of crap from my legs, glutes, hips and lower back. Range of motion back to normal.
15-12-11
Back in the gym tonight, thought id better see how things are.
Press
bar x lots
30kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x lots of triples
80kg x 1
85kg x 1
87.5kg x F
72.5 x 2 triples
Felt like doing something heavy and my back seemed to do okay. I put 5 reps of wide grip pull ups in between each set and some goblet squats as well.
Squats
60kg x lots of set of 5
Just to get the motion back, felt okay, little tightness in the lower back and so was acting a little gingerly with it. Gonna do some more light sets over the next few days and start back heavier on monday. Did sets of 5 pull ups between these as well.
T-Bar Row
bar 20kg x 8
bar 40kg x 6
bar 60kg x 10, 9, 8
Not bad considering all the pull ups. dod some hyperextensions and some hamstring/glute hyperextension stretches.
Finished up the session with some foam rolling of the lower back and started on my thoracic spine again (damn sore!)
Overall
Not bad, glad to start getting back to it. Will have to play it by ear next week, gonna go back to the full body template, will probably attempt the set weights but probably wont push it beyond the required reps…but we’ll see.
16-12-11
Back felt better so I thought Id see what I could do.
Squats
Goblet squats x lots
bar x lots
40kg x a few
60kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 1
Back felt okay, didnt feel like anything was going to fail, legs hadnt been heavily loaded for a while so they felt a little weak. Not too bad though.
Deads
60kg x some
100kg x 5
140kg x 2
160kg x 1
170kg x 1
180kg x F
170kg was easy (as it should be) 180kg caused a minor tweak in the lower back so bailed on the lift early. A little tight for the rest of the session but nowhere near what it was like earlier in the week.
Chins/pull ups - Dips - back extensions
Did circuits of these three, nothing high intensity but got a good bit of volume in.
Overall
Back not quite back to normal, Iced it when I got home. Play it by ear.
17-12-11 & 18-12-11
Quiet weekend so Just a couple of hours both days on body weight stuff and stretching.
19-12-11
Squat
Bar x some
60kg x a few
80kg x 5
Switch to High Bar 100kg x 3
120kg x 3 x 5
130kg x 1
140kg x 1
Dont know why I didnt think of this before, switching to high bar certainly made this alot easier on the back, to the point where it wasnt noticeable. Gonna stick with it until my back is 100%. Id probably suggest fresh my 1rm would be about 150kg with this.
Deadlift
60kg x some
100kg x a few
120kg x 5
140kg x 3
150kg x 1
165kg x 2 singles
Really just focused on form here rather than speed. Could probably have done more but the back was feeling worked in the area its damaged so called it there without getting silly.
Strict Press
Bar x some
30kg x 5
40kg x 5
50kg x 5
60kg x 5
67.5kg x 5,4,3
Not great but mostly because I was wasnt feeling strong in my lower back. Good form though.
T-bar Rows alternated with Rounded back hyper extensions
20kg x some
40kg x 8
60kg x 10,10,10
Hyperextensions - sets of 10
Pretty good stuff, will up the weight on the T-bar next time. Good to get some blood flow and stretch to the lower back.
Conditioning
15mins Cross Trainer, level 10 >220speed.
Low to moderate intensity to get the blood flow going. Thought better of smashing my legs considering I’ll probably repeat this session on Wednesday and Friday.
Overall
Just happy to do a session without my back playing up. Still iced it when I got home though. Will probably do sessions like this until I dont feel the problem area and more than any other part.
20-12-11
Workout at home - plenty of ab wheel, pull ups, incline press ups and squats. Tried to work out a bit of tightness in the right TFL. Still feeling a little tightness and discomfort in the left spinal erectors, hopefully this will ease in time.
21-12-11
Felt a little tired going into the session, think tuesday drained me more than I expected!
Squats
Highbar - bar x some
highbar - 60kg x 5
low bar - 60kg x 5
high bar - 80kg x 5
low bar - 80kg x 5
high bar - 100kg x 5
low bar - 100kg x 5
low bar - 122.5kg x 5
low bar - 132.5kg x 5
low bar - 140kg x 1
low bar - 150kg x 1
low bar - 155kg x 1
High bar - 125kg x 3 x 5
Tried out some low bar to see how the back was doing and it was okay…didnt push it too far though. High bar was way below parallel and felt pretty good too. No chance of going for 142.5kg x 12 like what cycle 2 called for as im getting a gassed a little easily, I havent squatted heavy for about a month and im still a little lower back wary. I think when I squatted before my lower back was quite involved so im losing a bit there. Think my overall form is better and more controlled no though.
Incline Press
bar x some
40kg x some
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 1
95kg x 1
100kg x 1
105kg x F
85kg x 3 x 3
100kg flew and was fairly easy, didnt set myself properly and 105kg was a big fail…dont think having an overbearing spotter with his hands on the bar helped though.
T-bar Row
bar 25kg x 8
bar 45kg x 8
bar 65kg x 10,8,9
Pretty solid with the weight increase, will do this weight again next time.
Conditioning
15mins cross trainer - level 11 >240spm.
Overall
Squats taken a hit but that was expected, didnt deadlift as someone wanted the bar (id been there a while) but Im kinda glad I didnt. Im a little neverous about training the lower back dynamically at the moment whilst its not fully repaired, I dont think it could handle a less than perfect pull I will get back to them but not just yet.
As such im going to drop deads for a while to concentrate on the squat, this means I wont start my next cycle of 5/3/1 for a while, gonna change things to accomodate.
Given my current predicament Im gonna change my program (I hate jumping ship but needs must at the mo) keeping it simple full body with a simple linear progression but avoiding too much spinal flexion.
Monday
High bar squat - 3 x 5 (look to add 2.5kg / week or session)
Overhead press - 3 sets (Same weight as Friday - at least 5 reps )
T-bar row - 3 x 10 (when thats hit increase weight 5kg)
Wednesday
Low bar Squat - Work up training max
High bar squat - 3 x 5 (load unimportant and will depend on how I feel)
Press movement (Dip/incline/flat/decline) - Work up to a rep max then some back off sets
Cable row - 3 x 10 (when thats hit increase weight 5kg)
Friday
High bar squat - 3 x 5 (either add 2.5kg from monday or keep the same weight)
Overhead press - 6-8 triples (bit heavier than monday - but avoiding too close to failure)
T-bar row - 3 x 10 (just progress from mondays weight)
Ancillary
Usual home workouts on off days - nothing intense, conditioning as and when maybe 1-2 hiit sessions a week but we’ll see.
On a side note today - noticed my back is not aching at all 
Holy moly havent updated for a while (luckily I keep the log else where)
22-12-11
Home Work out - Back Felt a little tight.
23-12-11
Squats - High bar
bar x some
50kg x some
70kg x a few
90kg x some
110kg x 3
120kg x 1
127.5kg x 3 x 5
Not bad but need to concentrate on my knees a little more.
Military Press
bar x some
40kg x 5
52.5kg x 3
62.5kg x 3
72.5kg x 3 x 3
70kg x 2 x 3
72.5kg x 1 x 3
70kg x 2 x 3
Not super strong but solid with no fails.
Body rows
Lots of set sof a round 7-8 reps
Overall
Not super strong but reasonable work. happy enough
24-12-11
Saturday - AM
DIdnt really have time for 1 long session so did two shorter sessions
Decline Bench
bar x some
40kg x some
60kg x 5
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 1
110kg x 1
100kg x 2 x 3
Couldnt find my groove and shoulders were tired from yesterda so expectedly not great.
Cable Rows
40kg x 10
60kg x 8
80kg x 5
100kg x 5
115kg x 5
100kg x 6
Pretty good actually, tiny little bit of body english but good contraction in the right muscles.
DB Bench
22.5kg x 8
30kg x 8
40kg x 10, 8, 6
Right arm felt alot weaker than the left, felt like a 5-10kg difference but happy I got some reps in.
T-bar Row
25kg x some
45kg x 8
65kg x 10, 10, 10
Really surprised I got these but im glad, weight up next time.
Overall
Called it there, prepping for the afternoon sesh. Back work was good, pushing not so great but not surprising really.
24-12-11
Saturday - PM
Back in for the legs
Squat - High bar
bar x some
50kg x some
70kg x 5
90kg x 3
110kg x 3
120kg x 2
130kg x 3 x 5
Think I pulled the reps a inch or so of where I have been with high bar, knees felt stronger but I want the depth so I’ll repeat next time.
Squat - Low bar
130kg x 1
140kg x 1
150kg x 1
160kg x 1
Just a tester all strong and easy, backs almost returned to normal.
Conditioning
Treadmill sprints
Never done these before so was just trying things out, worked up the speed in 1km/h increments for 20-30 second bursts up to the top speed of 23.0km/h. Its not my sprinting speed but if I add an incline next time it should make it tough.
Overall
Calves in pieces after treadmill sprints (did them in vibrams). will need to get used to it!!
25-12-11
Silly enough not to rest and as I had 40mins in the morning before going out I did some work.
5 pull ups
10 push ups
15 squats
As many rounds in 20 mins as possible - think I managed between 20-22, lost count though.
Also did 100 incline push ups before and after lunch.
Now fasting till dinner on boxing day. So should be about 25-26 hour fast.
26-12-11
Just did 100 pull ups in the morning managed some sets of 13 in neutral grip which was good.
27-12-11
Two days out with rubbish eating and not enough stretching, was tough to get it going today.
Squat - High Bar
40kg x some
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 3 x 5
better depth than the other day but core felt weak, little too much lower back for my liking.
Squat - Low bar
130kg x 2
140kg x 1
150kg x 1
160kg x 1
170kg x 1
Slightly wobbly on the last one but still strong could have had a PR in me today.
Military Press
Bar x some
40kg x 5
50kg x 5
60kg x 5
65kg x 2 x 5
Triceps a bit fried from the approx. 400 press ups on xmas day but got through it, fairly comfortably.
Deadlift
60kg x some
100kg x 3
140kg x 1
160kg x 1
170kg x 1
180kg x 1
180kg tweaked my back last time so happy I got it without any discomfort, will be retesting the deadlift every 2-3 weeks whilst concentrating on squatting.
Tbar Row Alternated with Cable chops high to low
t bar
20kg x some
40kg x 8
55kg x 5
70kg x 8,7,6
Wood chops at 40kg
3 sets 10,10, 7 (abs fried)
Good stuff, got some work to do to make 3 x 10 though.
Overall
Not bad first session back, training gonna be a bit hap hazard this week, back to normal next week though.
28-12-11
Sprints over the park and did some pull ups on one of the kids play toys…good fun.
Not sure how many I did but around 8-10 sprints 60 ish metres.
29-12-11
Felt a little tight in the legs but warmed up before hand and went in.
Squats - high bar
Bar x some
60kg x 8
80kg x 5
100kg x 5
120kg x 3
135kg x 3 x 5
Felt awesome so bumped the weight up a little more. Struggled a little with air on the last couple of reps and staying tight but it was alright.
Squat - low bar
135kg x 1
150kg x 1
165kg x 1
175kg x 1
Not bad, made it harder than it should have been but a successful lift nonetheless, probably had a PR in me today.
Strict Press alternated with body rows
Bar x some
35kg x 5
45kg x 3
55kg x 3
65kg x 3
75kg x 8 doubles
Felt a bit heavy today, again like the squats struggled to get tight not to worry.
Body rows just done sets of 6-10 with a pause at the top.
Overall
Was knackered by the end for some reason, ah well doing Friday morning and then the weekend off in preparation for more regular training next week.
30-12-11
Last session before two days off.
Squats
Bar x some
50kg x some
90kg x some
110kg x 3 x 5
All fairly comfortable was good to get the legs going again and depth was good.
Rack pulls - below knee
60kg x some
100kg x 5
140kg x 3
152.5kg x 10 singles
All double over with no straps, grip felt strong today, probably had more in me.
Power Shrugs
60kg x 10
100kg x 3 x 10
Wanted to go higher with the weight but have lost one of my straps, probably gonna have to buy a new set.
T Bar Rows
25kg x some
50kg x some
70kg x 9,8,7
Rep improvement on last time so good stuff.
Crucifix Hyperextensions
2 x 2.5kg plates 3 x 10
Surprsingly tough to hold that crucifix position, good work for the rear delts though.
Overall
Not bad, shame I couldnt do more on the shrugs, read so many good things about these I want to try and use them.
31-12-11 & 01-01-12
Home workouts both days nothing brutal, just getting things going.
Had a performance on New years eve with the team, both routines went well, they’re a bit easy now…looking forward to getting on to the new one starting in Feb.
02-01-12
Didnt sleep really on saturday night, got 12 hours sunday night. Fasted from Sunday Breakfast till Monday Breakfast…not my usual fasting time.
Went out for 3.5hour with the girlfriend think we did somewhere around 8 miles ish.
Wasnt expecting the session to go particularly well.
Squats - High bar
bar x some
60kg x some
80kg x some
100kg x 5
120kg x 3
140kg x 8-10 doubles
As I kinda expected squats were as weak as a kitten, had to wait ages for a rack, head wasnt in it and felt tired. All the doubles felt reasonable with good depth, will retry on wednesday.
Strict Press
Bar x some
40kg x 5
50kg x 5
60kg x 3
70kg x 5
65kg x 2 x 5
Pressing felt good and matched my PR although no way Id have got another two sets at that weight so I dropped it, 65kg felt easy.
T-bar Row
25kg x some
50kg x 8
70kg x 10,8,6
Lost a rep from last time on the last set but gained one on the first, pushed the first two sets hard, so happy enough.
Hanging leg raises
Did some to parallel and some to inversion, quite fun actually.
Overall
Upperbody was acceptable, legs not so much ah well.