I have never injured my back directly. I did hurt my hip, as a result of a torn sartorius muscle back in the Rugby days. Which caused pain in the groin and above my hip on the back side, but never anything to my back specifically. Why do you ask?
I’m just wondering if i am the only one who lifts this heavy who keeps hurting himself! Misery loves company, and you have left me cold and alone yet again.
training looks good man, you and Power GnP seem to be really coming along.
Yeah, he needs to up his game, letting a lighter, littler lifter keep pace
And I get my fair share of boo boo’s, my shoulder has been bugging me for awhile, but what can you do right…
I don’t have as poignant quotes as Jon (Gnp) but I think this fits
Hetfield “What don’t kill you make you more strong”
Week 3 Day 2
Deadlift - comp stance
70(154lbs)x5
120(264lbs)x3
150(330lbs)x3
180(396lbs)x3
205(452lbs)x2x2
235(518lbs)x2x2 - belt on
250(551lbs)x2x3
235(518lbs)x2x2
27 total lifts
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
112(247lbs)x3x2
125(275lbs)x2x5
125(275lbs)x5 - 1 board
130(286lbs)x5 - 1 board
135(297lbs)x5x2 - 2 board
48 total lifts
Pull ups - 5x10
Push ups w/20kg - 5x12
Abs - 5x10
Week 3 Day 3
Squat
barx10
70(154lbs)x5
120(264lbs)x5
150(331lbs)x4
180(396lbs)x3 - belt/wraps
200(441lbs)x3x2 - belt/wraps
210(462lbs)x3x2 - belt/wraps
220(484lbs)x3 - belt/wraps
Bench Press - close grip
70(154lbs)x5
85(187lbs)x5
100(220lbs)x5x4
110(242lbs)x5 - 1bd
120(264lbs)x5 - 2bd
Goodmornings
70(154lbs)x5
100(220lbs)x5x2
Band Pressdowns
purple bandx20x3
Squat felt good today, close grips were uncomfortable as my elbow has been bothering me since I got back into the bench shirt, never fails…
Week 4 Day 1
Squat
barx10
70(154lbs)x5
120(264lbs)x5
150(330lbs)x4
180(396lbs)x3 - belt/wraps
200(441lbs)x2 - belt/wraps
230(507lbs)x1 - suit bottoms/wraps
245(540lbs)x2
260(573lbs)x1
275(606lbs)x2 - straps up
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
115(257lbs)x2
125(275lbs)x1
145(320lbs)x1 - 2bd
shirt on
160(352lbs)x2 - 2bd
167.5(370lbs)x2 - 1bd
172.5(381lbs)x2 - chest
180(396lbs)x3 - 2bd
Leg Press - 70lb sled
250x5
340x5
430x5
520x5
610x5
1A)Incline DB ext - 30x10,35x10,40x10
1B)Face Pull - 45x15, 60x15, 60x15
1C)Hanging Leg Raise - 10,10,10
Incline Treadmill Walking - 8 grade/3-3.5 speed
20 minutes
avg HR 140
Good squats today, considering it’s the first real straps up I’ve done since May, first workout is always a little iffy, next week is my heaviest, aiming for 3 singles in the 285-205 (628-651) range. Bench will be 175kg(387lbs)x2 to chest
Week 4 Day 2
Deadlift
70(154lbs)x5
120(264lbs)x3
150(330lbs)x3
180(396lbs)x3
205(452lbs)x3
235(518lbs)x2 - belt on
250(551lbs)x2x2 - suit bottoms
265(584lbs)x2x2 - suit bottoms
280(617lbs)x1x2 - straps up
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
115(257lbs)x2x2
120(264lbs)x3x5
140(308lbs)x3x2 - 2 board
Pull ups - extra wide
10/10/10/10
Week 4 Day 3
Squat
70(154lbs)x5
120(264lbs)x5
150(331lbs)x4
180(396lbs)x3 - belt
200(441lbs)x2x2 - belt/wraps
220(484lbs)x2x2 - belt/wraps
230(507lbs)x2x2 - belt/wraps
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
110(242lbs)x4 - 1 board
120(264lbs)x4x3 - 1 board
130(286lbs)x5x2 - 2 board
Leg Press
plates per sidexreps
1x6, 2x6, 3x6, 4x6, 6x6, 7x6
KB Floor Press
16kgx10
24kgx10
32kgx10
16kgx20
Abs
med ball circuit
30/30/30
Incline Walking
15 minutes
Squats felt really good today, had to stop myself from going any heavier today…sunday squat is more important right now, every else was easy as it should be
Week 5 Day 1
Squat
70(154lbs)x5
120(264lbs)x5
150(331lbs)x4
180(396lbs)x3
200(441lbs)x1 - belt/wraps
230(507lbs)x1 - suit bottoms/wraps
250(551lbs)x1
265(584lbs)x1 - straps up/wraps
280(617lbs)x1
295(651lbs)x1
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
115(257lbs)x2x2
120(264lbs)x2x3
130(286lbs)x3 - 2board
135(297lbs)x3
140(308lbs)x3
Deadlift
100(220lbs)x3
150(331lbs)x3
180(396lbs)x3
195(428lbs)x2x4
Pull ups
15/15/15/15
295 squat was a lot easier then I expected, was going to go 305, but figured may as well leave it in the tank for the meet, next week is opener and then pretty much done. I skipped shirted bench, as I didn’t have anyone to train with. I’ll do it Tuesday
Week 5 Day 2
Squat
70(154lbs)x5
120(264lbs)x5
150(331lbs)x4
180(396lbs)x3 - belt/wraps
200(441lbs)x5x6 - belt/wraps
47 total lifts
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
110(242lbs)x2
125(275lbs)x2
140(308lbs)x1 - 2board
150(330lbs)x1 - 2board
160(352lbs)x2 - 2board/shirt
170(374lbs)x1 - 1board/shirt
180(396lbs)x1x2 - chest w/commands
190(418lbs)x3 - 2board/shirt
26 total lifts
Leg Press
platexreps
1x6, 2x6, 3x6, 4x6, 5x6, 6x6, 7x6 (700)
Elbows Out Extensions
30x8, 35x8, 40x8x2, 45x8
Bench went pretty well, reps were all easy, and lifted pretty smooth, had a little trouble with keeping my ass down, which I know how to fix, just wasn’t thinking about it I guess, oh well, it’s a good reminder now. As of this, attempts should be around 175kg-182.5kg-190kg come meet time
Hey ED I found your log. A couple questions:
1.) How do you wrap? Straight up and down? Cross over knees? Looks like I could wrap further up the quads.
2.) Forgive my suit ignorance, but are you in an single ply suit? I’m starting to get very curious about gear.
Thanks for your comments in my log… it’s good to get feedback from a similar-sized (stronger) guy.
Hey
-
I wrap… 1 around the bottom, criss cross over the knee, one around the top, criss cross back down the knee, one around the top
-
yeah it’s a single ply titan suit, I compete in the IPF…the day you see me in multi ply is the day that…well you’ll never see me in multi ply, lets just leave it at that. Planning on doing a raw meet in January actually
Week 5 Day 3
Bench Press - comp grip
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3x2
115(257lbs)x2x2
120(264lbs)x2x2
125(275lbs)x3x5
130(286lbs)x3 - 1board
135(297lbs)x3 - 1board
Deadlift
70(154lbs)x5
120(264lbs)x3
150(330lbs)x3
180(396lbs)x2
205(452lbs)x1
230(507lbs)x1
255(562lbs)x1 - suit bottoms/belt on
275(606lbs)x1 - straps up/very easy
295(651lbs)x1 - straps up/easy
295(651lbs)x0 - super gay…just misgrooved, but the first one was nice, so no worries
1A)Goodmornings - 70kg(154lbs)x3x10
1B)Pull ups - bwx3x10
1C)Sit ups on bench w/bar - 60kg(132lbs)x3x10
2A)Face Pulls - purple bandx3x15
2B)Pressdowns - purple bandx3x15
All in all a good day, the miss on 651 was just rushing my set up, started the pull with my back a little rounded, and when that happens I lose it forward at the knees…I know the mistake, I know how to fix it, so I don’t really care about the miss
bodyweight was 85kg this morning 187lbs…6 to go, no problem
Week 5 Day 4
Bench Press - close grip
70(154lbs)x5
85(187lbs)x4
90(198lbs)x4x4
105(232lbs)x4 - 1board
115(257lbs)x4 - 1board
120(264lbs)x4 - 2board
125(275lbs)x4 - 2board
Pull ups - neutral/med grip
bw+20kg(44lbs) - 7/8/5 BW - 15/15
Tricep extension (DB)
40x8x5
Foam Rolling/stretching - 10 minutes
Week 6 Day 1
Squat
70(154lbs)x5
120(264lbs)x5
150(331lbs)x4
180(396lbs)x3
200(441lbs)x2 - add belt/wraps
220(484lbs)x1
250(551lbs)x1 - suit bottoms/wraps
275(606lbs)x1 - straps up
285(628lbs)x1 - opener
Bench Press - comp grip
60(132lbs)x5
80(176lbs)x4
90(198lbs)x3
110(242lbs)x2
125(275lbs)x2
140(308lbs)x1 - 2board
155(342lbs)x2 - shirt/2board
165(364lbs)x1 - 1board
175(386lbs)x1 - chest
200(441lbs)x2 - 2board
Pull ups - wide grip
10/10/10
Ez Curls
eeasssyyyy
Good day, 285 was a solid opener, good speed, depth was there, bench was alright, 175 got a little out of groove touching it, but otherwise not too bad
bw around 187
Week 6 Day 2
Squat
70(154lbs)x5
100(220lbs)x5
150(331lbs)x4
180(396lbs)x2x2 - belt
200(441lbs)x2x2 - belt/wraps
210(462lbs)x2 - belt/wraps
225(496lbs)x2 - belt/wraps
235(518lbs)x1 - belt/wraps
250(551lbs)x1 - belt/wraps
Bench Press - comp grip
70(154lbs)x5
70(154lbs)x5
85(187lbs)x3
100(220lbs)x3
110(242lbs)x2
120(264lbs)x3x2 - 1board
130(286lbs)x3 - 2board
140(308lbs)x3 - 2board
145(320lbs)x3 - 2board
150(330lbs)x3 - 2board
100(220lbs)x10 - 1board
Pull ups - wide grip
10/10/10
Leg Press
platexreps
1x6, 2x6, 3x6, 4x6, 5x6
DB floor Press - 1arm
45x8+8
60x8+8
75x8+8
Face Pulls
60x15x2
Last heavy workout done, just cruise from here on out, deadlifts on thursday, probably just up to 230kg(507lbs) for a few singles, belt/wrap squat on sunday, no higher than 190kg, and shirt bench last warmup for 2 singles to a 1board
time to lose some weight
Some recent training vids
Squat 295kg (parallel)
Deadlift 275kg, 295kg
Squat 285kg(opener)
Week 6 Day 3
Bench Press
70(154lbs)x5
85(187lbs)x4
100(220lbs)x3
110(242lbs)x3x2
120(264lbs)x2x2
Deadlift
70(154lbs)x3
120(264lbs)x3
150(330lbs)x3
180(396lbs)x2
205(452lbs)x1
235(518lbs)x1
265(584lbs)x1x2 - loose TRX suit
Pull ups
15/15/15
Abs
10x5
Week 7 Day 1 (meet week)
Squat
70(154lbs)x5
110(242lbs)x3
150(330lbs)x3
180(396lbs)x2 - belt/wraps
190(418lbs)x2x3 - belt/wraps
Bench Press
70(154lbs)x3
85(187lbs)x3
100(220lbs)x3
120(264lbs)x1
150(330lbs)x2 - 2board
165(364lbs)x2 - 2board
175(386lbs)x2 - 1board
Pull ups
15/15/15/15