To Infinity.... and Beyond!

dapack said:
Sucks about the back again, hopefully it gets back to normal quick.
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Feels much much better today. I have no idea what really causes it or how to fix it so I just take it day by day and push through where I can. trying to get myself to do more posterior work though, anything to strength around the area that seems to be sore...
 
monday:

overhead press
95 x 10
115 x 5
135 x 3
145 x 1
150 x 5 x 5

push press
185 x 3 x 5

wod
EMTOM
5 x 135lb hang power clean
10 x wall balls
10 rounds


tuesday:
Food poisoning. I feel like a train wreck today (wednesday). zero calories yesterday....
 
I need to figure out a way to do heavy lifts without having to do much more volume. My back always allows for a good single or triple but sometimes working up to heavy 5's is just too much. Last night for instance felt great, and if I had more time I might have gone for a PR squat.

squats
bar x 10
95 x 7
135 x 5
175 x 3
205 x 1
225 x 1
245 x 1
265 x 1
285 x 1
300 x 1

I'll never forget my mission to finally get the 300lb squat. It feels so good to know these days I can walk in and hit 300lbs more days than not. If my back wasn't such a mess I think I'd be squatting 365+ right now

wod
3 min amrap
21/15/9
95lb back squats
pushups
72 reps

3 min rest
3 min amrap
21/15/9
95lb thrusters
95lb hang power cleans
47 reps

3 min rest
3 min amrap
95lb front squats
burpees
42 reps

notes
last night for conditioning I wanted to specifically target the three minute window and start rebuilding my engine there. these small 3 minute wods completely smoked me. great workout.
 
First part of you mission is complete now for the next. Hopefully lower back start cooperating better and you can get you squats back up to were they use to be.
 
overhead press
bar x 15
95lbs x 7
115 x 5
135 x 3
145 x 1
155 x 3 x 5



wod 1
3 rounds
2 x 195lb push press
5 x burpees
10 x kb swings

wod 2
3 rounds
10 x 135lb push press
50 x double unders
5 x RH kb snatch
5 x LF kb snatch

wod 3
1 round
5 x 135 lb push press
5 x burpees
10 x kb swing
5 x 135lb push press
25 x double unders
10 x kb snatch

notes
The wods were just me experimenting and trying to break a sweat. it was a good workout for sure. The overhead press though I think is a PR tie for working weight. if I can break a solid 3x5 over 155lb for strict overhead press then I'm in PR territory for training weight.
 
deads
135 x 10
185 x 5
225 x 2 x 2
275 x 2
315 x 2
335 x 2
225 x 15
225 x 15

wod
5 rounds;
5 x 185lb deadlift
10 x pullups
2 x sledpush

notes
back just wasn't having the heavy deads today. really thought I'd pull 365-385 for a double or triple but the 335 was just a bit too hard on the back. the wod was nice and hard though with those sleds worked in.
 
dapack said:
Are you still pulling conv.? Main reason I switched to sumo was because of my lower back.
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Yes I am, but switching to Sumo unfortunately hasn't helped me when I've tried it. I do sumo occasionally though for a difference in training and to hit adductors a little more.
 
OH Press
bar x 15
95 x 10
115 x 7
135 x 5
145 x 1
150 x 1
155 x 5
157.5 x 4

wod
5 rounds
350m row
10 x 115lb hang power clean
10 x 115lb push press
20 x med ball russian twists
10 x burpees

notes
well life is filled with baseball. three games this week with my boy, and it's a blast to watch him as he's starting to really understand the game. The downside is I've had no gym time. Pretty happy with the press even though it's not progress per se, but it's not backwards either.
 
Friday 4/27/18

shoulder /elbow circuit
3 x 10 lateral raises
3 x 10 front raises
3 x 10 db curls
3 x 10 db shrugs

wod
5 rounds
250m row
10 x 95lb hang power snatch
10 x pull ups
10 x 60lb kb swings
10 x 95lb RDLS
 
OH Press
bar x 15
95 x 10
115 x 7
135 x 5
155 x 1
160 x 3 x 3
175 x 1
185 x 1 (PR)


note
it's all I had time for, but glad to finally hit a PR. OH Press (strict) 185lbs @ 183lbs bodyweight.
 
front squats
bar x 15
95 x 10
115 x 7
135 x 5
155 x 1
175 x 1
205 x 1
225 x 1
235 x 1
185 x 5

wod 1
2 x 175lb front squat
20 x 60lb lunges
30 x situps
10 x goblet squats
2 x sled pushes
4 rounds

wod 2
2 sled pushes
30 x situps
10 x burpees
10 x 115lb hang power clean and jerk
30 x mountain climbers
4 rounds

notes
that was a good gym day. it did what I wanted...which was destroy me. lol
 
Crunched for time last night so a little bench work:

bench
bar x 15
105 x 10
145 x 7
185 x 5
205 x 5
185 x 10

wod
15 x 155lb bench
20 x kb snatch
15 x push ups
3 rounds.

quick and too the point and a good little chest pump
 
OH Press
bar x 15
95 x 10
115 x 7
135 x 5
145 x 1
155 x 1
160 x 3s x 4r (working set PR. was 3x3)

wod
5 rounds
8 x 115lb hang power snatch
10 x 60lb kb clean and jerk
8 x burpees
10 x 25lb weighted dips
20minutes even


notes
happy to see press still moving up even though bench struggles. the wod was what I wanted. hard cardio + shoulder focused.
 
really happy about last night:

squats
bar x 10
95 x 7
135 x 5
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1
285 x 5 (no back pain)
305 x 1 (first time since fall 2015 I think)
315 x fail

notes
nearly zero back pain all the way up. after the 315 fail the back decided it was time to stop anyways. when I dropped into the hole I knew I was shallow on 315 by a couple inches, I started coming back and for some reason my instinct was to drop back down to try to break parallel and have a legal rep. that was my mistake. I should have cleared the shallow squat and called it good. when I dropped back down I lost tension and couldn't get it. oh well, 315 felt light on my back and that's progress.

circuit
5 x 135lb front squats
12 x 80lb lunges
5 rounds

cardio
about 25 minutes HIIT on treadmill

notes 2
rolled out on a lacross ball after. I think I have scar tissue on my left glute causing the back issues. when I rolled in my left glute it made my left leg shake. when I rolled it into my right glute, no issue. so I'm going to keep with this methodology a bit. Squat hard once a week, deadlift sparingly, and lacross ball the butt.

that's my first time squatting 305+ since august 2015!
 
Didn't have enough time to get my full session in last night so I'll probably bench again tonight. But last night:

bench
bar x 20
95 x 12
135 x 7
185 x 5
205 x 3
225 x 2s x 5r
 
Friday 5/11/18

bench
bar x 20
95 x 12
135 x 7
185 x 5
205 x 3
225 x 5
230 x 5
235 x 4
235 x 4

weighted dips
bw x 12
+ 50lbs x 3s x 8r

fran
21 - 15 - 9
95lb thrusters
pull ups
time; 7:00

notes
bench was not too bad. whole body was tired and carb depleted but mood was up. My fran time is embrassing to post considering it used to be 3 minutes, lol. I was really beat up during this session but oh well.
 
OH Press
95 x 10
115 x 7
135 x 3
145 x 1
155 x 1
160 x 3s x 4r

push press
185 x 5

wod
5 rounds
3 x 135lb full snatch
5 x 135lb full cleans
7 x 135lb push press
2 x sled pushes
~24 minutes

notes
felt a little off my game on the pressing so I'm pretty happy to tie my last working set.
 
cable rows wide grip
3 x 12

cable curls
3 x 12 + 1 drop set

bent over db rows
3 sets

db curls
3 sets + 2 drop sets


wod
row 300m
10 x bent over barbell row (95lbs)
10 x hang power clean and press (95lbs)
5 rounds

notes
wanted to target back and biceps, mission accomplished.
 
Friday 5/18/18

Squats back squat super set with front squat
95lbs x 10
115 x 10
135 x 10
155 x 10

thrusters super set with tricep cable extensions
95lbs x 3s x 10r

notes
was short on time, just wanted a little leg work.
 
OH Press
bar x 10
95 x 10
115 x 5
135 x 3
145 x 1
155 x 1
165 x 3
165 x 3
165 x 2

push press
185 x 5
195 x 5
205 x 4
225 x 2 fails

hang power clean and press
135 x 3 x 10

notes
time for me to make some changes, OH press is stalled out at that 160-165 range for reps. need to bring in some reinforcements.
 
bench
bar x 15
95 x 10
135 x 7
185 x 5
205 x 3
225 x 1
235 x 5
240 x 4
245 x 5

db curls
3 sets

hammer curls
3 sets

db bench
60 x 15
80 x 3s x 10
70 x 12

cable flies
3 sets of 10-15

dips
3 sets of 10

weight
175
 
squats
bar x 15
95 x 10
135 x 7
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
280 x 1
295 x 2s x 3r
265 x 5

40lb db lunges
3s x 16r

hang squat cleans
135lbs x 3s x 10r
 
bench
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
245 x 2s x 4r
225 x 7
185 x 12
155 x 10
135 x 10

dips
3s x 10-15

db arnold presses
40lbs x 3s x 10r


dapack said:
Squats are getting up there it seems
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really close to the best they were before the back injury. like really close. I'm not sure I've ever hit 295 for 5 before so I'm knocking on the door....
 
seated cable rows
3 sets

standing cable curls
3 sets

bentover db rows
3 sets

db curls
4 sets

db hammer curls
4 sets

chin ups
3 sets

notes
just a little back and bicep day.
 
snatch
bar x 10
65 x 5
95 x 5
115 x 3
135 x 3
145 x 1
155 x 1
165 x 1
175 x 0 x 3 attempts (mental I think)

squat cleans
175 x 5
185 x 1
195 x 1
205 x 1
215 x 1

back squats
215 x 5
225 x 3
235 x 1
245 x 1
255 x 10 (might be training PR)

pistols
3 x 12

super set with

hang power clean and press
95lbs 3x 10

notes
super happy with the 255 x 10 squat. basically 90% pain free in the back.
 
jerk
bar x 10
65 x 5
115 x 5
135 x 3
155 x 3
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1
245 x 1
255 x 0 x 3 attempts

wod
4 rounds for time;
8 x 185lb push press (dropped to 155lb for last round)
10 x weighted dips @ 20lbs
8 x burpees
10 x pull ups

notes
was just testing jerk since I haven't done it in a while. I'm certain I have 260 in me again. need better form, speed, and practice. wod was fun shoulder burner, lots of heavy presses.

weight
176lbs this morning
 
Thursday June 7th, 2018

squats
bar x 10
95 x 10
135 x 7
185 x 5
205 x 3
225 x 1
245 x 1
265 x 1
285 x 1
295 x 5

deads
135 x 10
185 x 5
225 x 1
275 x 1
315 x 1
335 x 3

notes
Having a hard time remember everything from last Thursday but wanted to log it cause that 295 x 5 for working set is either a PR or a PR tie on squats. I know I have never 5 repped 300lbs+ before so i'm right there in PR territory.

Was my first dead lift session in a long time. for some reason the back still doesn't love deads so I'm going to keep them on the lighter side and work on form and rebuilding them as well. seems to be working with squats at least.
 
Friday June 15th, 2018

bench
bar x 15
95 x 10
135 x 7
185 x 5
205 x 3
215 x 1
225 x 1
235 x 1
245 x 4
195 x 4s x 9r

db curls
6-7 sets

notes
was sorta in a rush, just wanted to get my bench in. when I saw that 245 x 5 wasn't going to happen, I dropped to a 4x9 and supreset with the curls.
 
Squats are doing really good, specially if you are at PR or close to it with everything your lower back has been causing you,
 
squats
bar x 10
95 x 10
137 x 7
185 x 5
205 x 3
225 x 1
245 x 1
265 x 7 + 3
265 x 6 + 4

wanted 265 x 10 but after 7 the belt was so tight I was going to puke lol. so on both of those sets I stopped just long enough to loosen the belt, put it back on and finish my 10 reps. about 30-60 seconds

barbell lunges
bar x 10
95 x 10
115 x 10
135 x 10

super set with

kb pistols
4 sets with 15lb weight

hang squat cleans
135 x 5
165 x 3
185 x 1


dapack said:
Squats are doing really good, specially if you are at PR or close to it with everything your lower back has been causing you,
Click to expand...

thanks! I was really shocked that last nights session at 265 went so well. basically zero back pain. I wanted 265 x 10. ended up with 20 total reps but didn't quite hit a 10 rep set. so I might come back to this same weight on my next session and try again.

Depth was far better this time, and I think form was too. I know in the past the bar path was starting to come forward a little bit. I think part of that was me really shooting the hips hard and fast ahead of the chest to cheat the movement some and get my ass to do all the work, and some of it was trying to dodge a particular sticking point where the glute/back pain normally hits. It wasn't an issue this time. I'd say about 97% pain free.
 
OH Press
bar x 10
95 x 7
125 x 5
135 x 3
145 x 1
160 x 5s x 3r

weighted dips
4 sets of 8 with 60lb kb

push press
195lbs x 3s x 5r

weighted chins
+20lbs x 3 x 10

db bench
60lbs x 4 x 12

db curls
4 sets of 10-12
 
squats
bar x 10
95 x 8
135 x 6
185 x 4
205 x 2
225 x 1
245 x 1
265 x 1
275 x 1

notes
I called it there and put the bar away. I'm running off 5 hours of sleep and knew this wasn't going to go well. Really disappointed because today was supposed to be a 300 x 5 attempt, which would be an all time training PR but I'm running myself ragged this week. That's OK. I'll sleep good tonight and try again tomorrow.

I'm pretty sure there is a correlation between my back hurting and not being rested enough. My back was killing me through last nights sets.
 
Forgot to log fridays session:

bench
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
225 x 1
235 x 1
245 x 3
250 x 3
250 x 3
185 x 10
 
hang squat cleans
bar x 5
95 x 5
135 x 5
175 x 3
185 x 1
195 x 1
205 x 1
215 x 1
225 x 1 (PR Tie?)

squats
225 x 1
225 x 1 (moved the bar inside the cage to utilize safety pins and did it again)
255 x 1
275 x 1
295 x 1
315 x 1 (first time since fall of 2015)
325 x 1 (PR)
330 x 1 (PR, although a little high, not a legal rep)


notes
today I was going to do a completely different work out. a quick set of cleans, squats, deads, followed by a small wod because I'm going on vacation and was going to let my body sorta recover. I didn't come in looking for a maximal load day or PRs but everything felt so good I decided to just keep going. I PR'd squats at 320 back around sept-oct of 2015. went on a business trip in october, got sick when I came home, had a competition shortly thereafter, and injury 2 weeks after that, then moved to a new town. I never squatted 315 again until last night. but I blew through it and PR'd at 325 and 330. Last night was such a mental breakthrough for me I almost cried. I can't believe I squatted 330 after 2 1/2 years of fighting lower back/glute issues. Just can't believe it.

In the heat of the moment I was thinking about next week, where will I come back? 280 x 5, 300 x 5? I don't know but this morning my mindset is back into training mode and I can't wait to get back on it hard next week and start working to that next PR.

This year I've PR'd overhead press at 185, and squats at 330, both with a bodyweight of 176. It's been a good year for recovery.
 
Congrats on the PR's!!! Been a long road with your lower back but finally all the hard work paid off. Hanging squats cleans are really good too.
 
congrats man! happy for you, I know you've detailed all the stuff you've had to go through before finally getting to this point.
 
Yomo said:
congrats man! happy for you, I know you've detailed all the stuff you've had to go through before finally getting to this point.
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dapack said:
Congrats on the PR's!!! Been a long road with your lower back but finally all the hard work paid off. Hanging squats cleans are really good too.
Click to expand...


thanks guys, it's been a long road that's for sure, lol. There are still times when the back kinda says no, not today... but for the most part things are really improving. I think RDL's, pistols, and rest have been key to getting it to work. Right now I'm finally starting to train beyond where I left off in the winter of 2015 when it all kinda went to hell.

last night.

squats
bar x 10
95 x 10
155 x 5
185 x 1
225 x 1
255 x 1
275 x 1
290 x 1
300 x 3
300 x 2
300 x 2

I think I had 300 x 5 on that first set, posssibly 300 3x3 but I'm OK with this because the reps were good quality and that was my bigger goal for last night to find out where I'm starting on this cycle and improve rep quality

weighted pistols
+25lbs 3 sets of 12

super set with

front squats
135lbs 3 sets of 10

RDLs
135lbs x 12
185lbs x 10
 
overhead press
bar x 15
65 x 10
95 x 7
135 x 1
145 x 1
155 x 5
160 x 3 sets of 5 reps

wod
3 rounds
5 x 60lb weighted dips
7 x 135lb hang power clean and push jerk
9 x burpees over bar
11 x 60lb kb swings
2 x sled push

notes
happy to have a solid base for the press at 160 3x5.
 
squats
bar x 10
95 x 10
155 x 5
195 x 3
225 x 3
245 x 1
255 x 1
265 x 10
225 x 10

front squats
135 x 5
155 x 5
175 x 5
195 x 5

RDLS
185 x 10
225 x 10
225 x 10

super set with

walking lunges- farmers carry 2 x 40lb dbs
3x x 16r

notes
this was an absolutely brutal workout... but damn.
 
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