Foam roll and warm up
Squats high bar 5s @ 135,155,165,175,185,195(belt)
DB Lunges 3x8 each leg @ 20lb dbs each hand
Hyper into GHRs 3x8 @ 25,30,30
Snatches @ 55,65,70
15 min stair mill
17 min treadmill
Heel to butt and seated 90/90 stretches

shirted bench

Warm up - lots of mobility work and light benches (bar, 65, 85, 95, 115 to 2bd)

SBP 3x2 @ 135,140,145

3bd 3x3 @ 120,125,130

1arm 1leg row 3x8 each side @ 25s all sets

A1 Alt DB press 3x8 @ 25s all sets
A2 Bent rows 3x10 @ 70,80,80

B1 Rotators
B2 anti rotation press
- these were supposed to be 3 sets of each, but I did more like 5

Also tossed some biceps in at the end and a couple sets of light face pulls

squats

Bench Friday was good although I was super tired from my exam. Worked to 140 for a set of 5 to a 3bd.

Yesterday squats went well... although depth is tough in that new suit I have.

Warm up is always similar - mobility stuff typically

Squats 5 @ bar, 135
Squats 3 @ 155
Squats 2 @ 185, 205 (belt), 225 (belt and wraps)
Squats 2 @ 245, 255, 265 (all straps down)

A1 Single leg rom dl with DBs 3x8 each leg @ 17s, 20s, 20s
A2 GMs 3x6 @ 85,90,95 (kept it light due to back issue a few weeks back)

B1 Glute bridge 3x12 @ 45, 55, 55
B2 Side bridges 3x30 sec each side

Pec stretches 2x30, lat stretches 2x30 and barbell kneeling hip thrusts 2 sets to finish

YouTube page for video

Wednesday, Jan 26

Deadlifts 4s @ 155,185,205,220,230,240

A1 1 leg hip thrust 3x8 each side @ 10,20,20
A2 front squats 3x5 @ 95,105,115

B1 TGU 3x3 each side @ 10,12,12
B2 yoga plex 3x3 each side

C1 seated 90/90 2x30sec each side
C2 t-spine dip 3x10

Ah... thank goodness for Thursday rest :)

Tuesday... 8:20am...

CG bench 5x5 @ 75,80,85,85,90

A1 DB incline 3x12 @ 20s all sets
A2 Prone rows (fat man pullups) 3x12

B1 1foot elevated pushups 3x6/side
B2 chest supported rows 3x8 @ 65 all sets

C1 wall slides 3x10
C2 supposed to be pallof presses, but I substituted with other core stuff

ugh... more high bar squat brutality

Warm up - lots of mobility work, really trying to focus on this stuff

High Bar squats 5x5 @ 135,155,165,175,185,190 (did 3 and got bent over so I left it there... no sore back for me!!)

A1 DB lunges 3x8 each leg @ 20lb DBs each set
A2 GHRs (modified) 3sets (8,10,10) @ 25 each set

15 min intervals on stair mill

heel to butt stretch 3x30sec
calf stretch 3x30sec
2 sets hip thrusts

Okay, how come I never heard of meatza till now?

I tried to find an easy link for this but there seems to be many varieties and versions out there so I will just post what I did and trust the Universe to give credit to the person I got it from :)

2 lbs grass fed extra lean beef (this barely shrunk... I will get a pic next time I make it)

2 eggs (organic, local of course)

1/2 c fresh parmesan cheese (this was regular grocery store variety - haha!)

oregano, basil, garlic powder

Mix well as if you were making hamburgers, but instead, lay it out flat on a pan like you would a pizza crust.

Bake for 10-15 min at 350ish

Drain any grease (I barely had to do this)

Top with pizza sauce and veggies - we sauteed mushrooms and peppers and added spinach. We then topped with another 1/2 c parmesan cheese and baked it another 10 min.

Amazing!!

Catching up

Friday

Warm up

Speed bench 9x3 @ 75+bands

Bench 5x2 @ 95,105,115,120,125 (didn't get second one)

can't remember the accessory work

Saturday

Warm up

Squats 5 @ bar, 135
Squats 2 @ 155, 185, 205 (belt)
Squats 2 with belt and wraps @ 225
Squats 1 with belt and wraps @ 240,250,260

A1 Stiff leg dls 3x6 @ 155,175,195
A2 Yoga plex 3x6 each side

B1 1leg hip thrust 3x8 each side
B2 Wall march 3x6 each side

2 sets barbell kneeling hip thrusts
Stretches - seated 90/90 and heel to butt

Sunday

Warm up of course

Doubles @ 85,95,115 to 2bd

Doubles in shirt @ 125 to 2bd, 125, 135, 140

A1 3bd bench 3x3 @ 120,125,130
A2 1arm1leg row 3x8 each side @ 15,20,25 (did extra set later at 25)

B1 Alt DB bench 3x8 each @ 20s, 25s, 25s
B2 t-bar rows 3x10 @ 25,35,35 (how much I added, not sure what the base weighs)

C1 anti rotation press 3x8 each side with bands
C2 rotators several sets - not even sure - with bands

Wed Jan 19

Deadlifts were great... hit targets, no belt, no pain, front squats, hit targets, no belt, no pain :)

Warm up as always includes bits and pieces of Cressey's warm up series from Off Season program plus some extra stuff that was also taken from him

Sumo DLs 5s @ 135,155,185,210,220,230

Front squats 3x6 @ 95,105,115

A1 Bulg split squats 3x8 each leg @ 20lb DBs each hand

A2 Landmines 3x6 each side @ bar + 10

B1 DB swings 2x15 @ 30

B2 Calf stretch 2x30sec each side

Kneeling fall outs 2 sets

Finished with more hip thrusts and foam rolling my glutes

Monday, Jan 17

squats high bar 8s @ 115,135,155,165 - haven't done anything more than the bar in a week without my belt and even going high bar with 135 felt good.

reverse lunges 3x6/leg @ 75,75,80

speed deadlifts 10x2 @ 175 with 45 sec

pallof presses 2x10 each side with 3 sec hold, 1x20 each side, no pause

stretching and glute activation

progress update

So, Tuesday last week I just helped out... no lifting for me. I was hopeful things would feel better Wednesday, but unfortunately my back was still sore. It seemed to be improving, but was not there yet. I did get in Wednesday night for some light belted DLs, sets of 5 up to 175lbs. Worked on form mostly and added in some 65lb front squats and unweighted unilateral work. My back felt better after the workout... I was hopeful for Thursday.

Thursday my back was still sore, but definitely improving. I have bowling Thursday night and thought that since DLs had made it feel better, bowling probably would too. Boy was I wrong! I threw one game and had to quit. While I had an awesome game (351), it was growing increasingly painful with every ball I threw. It is amazing how well I can bowl when I am staying very slow and straight... haha!! I was worried at this point though... My brother suspected maybe glutes...

Friday I went back to the chiropractor. He said I was out but based on my jabberings and taking a look at my back he said it seemed like maybe I had strained the muscle. He also found some nasty spots in my feet - well, my right foot especially. I just about flew off the table when he hit a few spots in my right foot. Friday night was some bench work... kept it light again and took it relatively easy. After training I headed to my massage therapists. She checked my hips and said I am anteriorly rotated still, but not as bad as before. She did suspect the pain in my back was connected with working my right hip flexor out the weekend prior (connected with the misery of my right foot and the tenderness in my right glute). It was well worth all the pain (my glutes were horrific she said) and I was able to walk away with a further reduction in pain in my back.

I did squat Saturday, and played it safe of course. Wore my belt for all of it and kept it light... sets of 3 up to 225lbs with belt and wraps. Enough to do some work without overdoing it. My back did not bug me at all through training this day.

Sunday it was aggravated again, but if it's connected with my glutes then it makes sense that it would be tight after squats. Gave my hubby a good reason to dig his bony elbow into my glutes and make me yelp! It did loosen up my back some and I was able to go in last night for a normal bench day. I felt stronger again and felt good to be back doing stuff.

Sunday...

Legs up 3x5 @ 65,75,85,95,105,110(did 4)
Legs up 2bd 2x5 @ 115,120
A1) Chins 3x3
A2) DB incline 2x8 @ 30s, 30s
Rotators 4 sets
Side planks 3x20sec per side

Will be training tonight but still wearing my belt for squats. I am not prepared to take any chances so I will play it safe for a bit longer. My back is improving all the time but I can still feel the tension in it... My stress levels are higher than normal as well, so better to be safe than sorry...

Tuesday

Should be a close grip bench day, but going to be a rest and hot tub day instead. Saw the chiropractor who made the necessary adjustments to my back and the rib that's been bugging me on and off for weeks. My rib feels a ton better but my back is still a tad tender. I am going to hot tub it while my daughter has swimming lessons and then I will be going to the gym to help a lifter with his bench shirt, so if I am feeling good I might do some accessory work, but nothing much and definitely super light.

eek... squats and a tweaked back

Several mobility and activation exercises I got teased about
High bar squats 3x8 @ 155,165,175
Reverse Lunges 3x6 each leg @ 65,75,80
Speed dls 6x2 @ 170
GMs 3x6 @ 95,105,95 first noticed a bit of twinge... but really, I was getting bent over second half of last set of squats
Then my back seemed okay... so I kept going
Pallof presses 3x10 each side w bands
Overhead iso hold w band 2x30sec
Hypers 3x10 w pause @ 9kg ball
Adductor stretch on ball 2x30sec
Yoga plex 4 per side
Then as the night has gone on my back has gotten increasingly sore

Tomorrow: trip to chiropractor

some un-good bench

Definitely not a good night. Perhaps related to the ongoing soreness in my pecs from massage the day prior.

Legs up 5x5 @ 85,90,95,100,105(only got 4)
Legs up 2bd 3x5 @ 110, 115(4), 115(4)... argh!
A1 chins 5x3 w assistance
A2 DB incline press 4x8 @ 20s, 25s, 25s, 30s
Rotators 4 sets
Side planks 2x30 sec per side

Wrapped knees a couple sets which counts as work... lol

Fri and Sat

Speed bench 9x3 @ 65 + bands
3bd bench 5s @ 85,95,105,115,120,125,130,135,140
A1 DB bench 3x8 @ 25s, 30s, 30s
A2 Pull ups 4x2 with assistance
B1 2 point rows 3x10 each side @ 20, 25, 25 (each side)
B2 1 arm pec stretch

10 min on stair mill... I have discovered a cardio machine I don't mind!!

Lots of warm up today...

Squats 5x3 @ 185,195,200,205,210 (last 4 with belt)
A1 Stiff leg DLs 3x6 @ 175 all sets
A2 Yoga Plex 3x6 each leg
B1 Single leg hip thrusts 3x8 each leg @ 10 all sets
B2 Wall March 3x6 each leg
Heel to Glute stretch 2x30sec each side
Seated 90/90 stretch 2x30sec each side

Wed Jan 5

Warm up was quicker than normal due to getting to the gym at 9:30pm. I really didn't want to be leaving at 11pm or later. Still got in some mobility work, glute activation and stretching. I do need to start foam rolling more often. I promise myself that today after work I will foam roll.

Sumo DLs 5x5 @ 185,195,205,210,215
Front squats 3x6 @ 95,100,100
A1 DB Bulg split squats 3x8 each leg @ 20lb DBs each hand all sets
A2 Landmines 3x6 per side @ bar+5,7.5,10
B1 Swings 2x15 @ 35,35
B2 Calf stretch 2x30 sec each leg

Threw in some extra single leg hip thrusts and 2 sets of slingshots with a DB (since I don't have KBs around).

Weight was down yesterday morning to 65.6kg... getting there :)

cg bench work

Warm up mostly mobility work
Cg bench 3x10 @ 75 all sets
Cg bench 2bd 3x6 @ 85,95,100
Cg bench 3bd 2x6 @ 105,110 A1
DB row 3x8 @ 25,30,30 each side A2
Scap pushups 3x10 B1
Head supported rows 3x10 @ 20lb dbs in each hand all sets B2

10 min on stair climber and 10-15 min shovelling

squats... day 2 of new program

High bar squats 3x8 @ 145,155,165
Reverse Lunges 3x6 each leg @ 45,65,70
Speed Sumo dls 6x2 @ 160, 45 sec
Snatches 2@45, 1@55,60,60,60
Pallof presses 3x10 each side w bands
Adductors and abductors w ball and bands 2x30 sec each

Rowing intervals 30/30 10 total

christmas and ny week

Lots of training in MJ at Unparalleled while I was away. The highlight was squatting 130kg for a dbl straps down in my new super centurion.

Today started my program for nationals.

Legs up 5x5 @ 85,90,95,100,100
Legs up 2bd 3x5 @ 105,110,115
Chin ups 5x3 A1 assisted
Incline DB 4x8 A2 @ 20s, 25s for the rest
Pallof overhead iso hold 1x60 sec per side
Side planks 3x20 sec per side
4 sets rotators