week 16 day 2
wide pause 215x3x3
band tri ext 50
done. i didn't do any pulling work....shame on me. i got enough work in so i'm still happy with the workout. i'm going out of town this weekend so friday will be my last workout of the week. i might try to find some place to do pull ups to get something in but i'm not counting on it.
week 16 day 3
4.5" block 120x10
ghr sit up 25lbsx50
squats didn't feel as strong as last week but still good. my SI joints were fairly locked up and weren't letting me get my low back quite as locked out as i should have been. after the squats i went to do one light reverse hyper and at the top i contracted my glutes hard and my SI joints cavitated more then ever before, they feel great now but i'll make sure i get SOT blocked before my next low body. the first rep of the 415 was probably 1inch high but the next two were at least 2inch below. the defect dl destroyed my glutes the next two dl were probably to easy.
P.S. i passed my osce's test with a 96! 100 in lab interpretation, 100 in osce portion(were you have to preform case history, physical exam, ortho's, and neuro exams) and a 88.5 in xray interpretation
week 17 day 1
525x got to mid shin
525x got to right above my knees
pause front squats
well i didnt get much other than deadlift in. i am fairly certain that this was my first ever failed dl were i failed above the knees. the 515 was fairly easy with no grind and fairly fast for max weight. that extra 10 lbs just nailed me. first attempt could have been better, i let myself drift foreword off the floor. the second attempt was going fairly well then right above my knees the bar started to stick to my skin and that little extra resistance was just to much for me, i tried to grind it out but my glutes just weren't having it. after that my glutes and upper back were fried and i did a little more but pretty much just called it. next time with some better jumps at the end i should be good for 525 or 535 at least, we'll see in a few weeks.
week 17 day 2
wide girp pause
i really need to get more work it on bench day. i used a smaller arch on most of the sets besides the higher sets. my si joint was just not happy with my normal arch
week 17 day 3
A1: pin squat
A2: box squat
ghr bw 10x10
my by the time i got done with my second squat set my low back was already destroyed. it definitely wasn't recovered from monday. i was terribly unstable, my legs were good but my low back wasn't having any of it. better luck next time.
week 17 day 4
band chest flies 20x2
db windmill 35lbsx10x2
bb rollout 60kgx15x3, abwheelx15
standing band absx50
nothing much today, just some pressing and abs. wasn't feeling much like hitting it hard today
week 18 day 1
cambered bar squat
since i was feeling so unsteady i threw in some cambered bar squats. after those i did straight bar squats and threw on my belt which i tightened due to some advice and it took a couple sets to settle into it. the first 3 reps with the squat were about a mile high, i was just feeling terribly weak and shaky in the hole. but i settled into them and after the first 3 when i thought i was going to be to tired to even get one set of 5 i was able to get the 5 sets. deadlifts were strong. si joint is still feeling a little iffy but not bad.
Solid squatting man. Never got to use a cambered bar. Looks like it would be hard to balance.
Yes, my good man, Ill have the milk steak, boiled over hard, and your finest jelly beans raw.
It a good bar, really makes you learn how to stay tight. at one point i thought i was having a problem with my arch then threw in this bar a discovered i wasn't tight enough. and it won't let you lose concentration at any point which i learned the hard way last time i used the bar, on my firth rep with 315 i let it swing just a tiny bit and the next thing i knew i was on my face lol.
week 18 day 2
i was gone in about 25 minutes. i had to get in and out quick. i had a rough test right before the work out and another rough test that i really needed to study for the next day. i don't even know if my top set was suppose to be 265 but i got it in, my butt did leave the bench a little bit on the last rep but i still can't get my normal arch due to my SI joint so i'm blaming it on that.
week 18 day 3
cambered bar squat
gm from deadstop
seated gm with yoke bar
everything went really well today. i used the monolift for the cambered squats. someone showed me how to set it up so when you unrack the bar the holders move out of the way then you can just walk it in when your done. the first two sets of straight bar squats felt really light then each set got heavier and heavier. i've never done gm from a deadstop, not sure which ones i like better. when i started it felt like something in my left leg wasn't going to cooperate but it just stayed a little sore the whole workout but didn't cause any problems.
week 18 day 4
pull up, 12,10,10
tri ext x no idea....just got a pump
bb rollout 70kgx10x4
db windmill 40x10x3
side plank 30sec x4
standing band abs x30x3
good workout. got a lot more bench work in today. i also got to watch one of the great powerlifters(caslow) dl today so it was a good day!
8/12/13week 19 day 1box jumpbwx3x215kgx3x320kgx3x2squa t135x5225x5315x5385x5x5deadsqu at 315+70lbs chainx1315+105lbs chainx1335+105lbs chainx1x4dl75x5125x3175x3185x3 195x3gm145x5155x5x3105x20x3i wasn't feeling great about the workout but i got it done. i was trying to get really low on all my squats and they went fairly well but felt a bit heavier than i expected. the dl's felt strong. my SI joint is still giving me some problems but is getting much better, its almost gone in the squat and dl but still giving problems during the bench.
week 19 day 2
close grip pause
A1: dip A2: press 95 A3: band tri ext
each for 10 reps and 3 over all sets
B1: pull up B2: lat pull down 95 B3: band lat row
each for 10 reps and 3 over all sets
nothing felt great today but nothing felt bad. i got all my sets in no problem. the bench was easier than i thought it would be although i felt a little unstable. i did a lot more than i have been doing, don't know how that will workout come saturday.
P.S. i had to edit the previous post and for some reason it decided it needed to go to terrible formatting.
week 19 day 3
reverse band squat (light band)
475x1x5 (done fairly quick probably about 45sec to 75sec between...not sure since they moved the squat rack across the gym away from the clock and i'm blind without glasses)
hip abduction with band x enough to get my hips pretty cramped up
standing abs from pully 42.5x20x3
just like most weeks fridays squats felt better than mondays. my SI joint is still acting up a little but after a good warm up its fine.
week 19 day 4
deadstop bench from pin
reverse mini band
db front rise
side bridge 30sec x 6
standing pully abs 50x20x2
i thought about doing some presses but i was pretty wiped from the benches so i decided against them.
week 20 day 1
deadstop squat from pins
this was a rough day to say the least. i think i stressed out over my two finals this morning to much and wore myself out. i was really sucking air after all my squats. it usually takes a minute or two for me to really catch my breath after heavy sets of 5 but it was taking me about 4 minutes to start to not feel destroyed. but other than that i had good technique and bar speed so i kept with it and pushed through. i kept the deadsquats light since the squats were to rough but i think they ended being to light. the deadlift went great besides that it felt like someone had taken the skin off my hands. my hands aren't nearly as tough as they were when i was olifting.