Squats punching the clock

Warm up: Light stretching shoulder mobility work

Squat: 2 x 10 x bar
           2 x 5 x 135
           190 x 5
           240 x 4
           285 x 3
           335 x 2
           380 x 1
           335 x 15..... humidity started to get to me, had reps left but didnt push it
            335 x 7...... this was a 50% set more details latter
Good mornings: worked up to a strict sets of just  3 x 8 x 185. Not a fan of doing max weight on these
Standing band crunches : 5 x 10

Alright.... went back to more of a Paul Carter philosophy. Wasn't a good or bad session just got some work in.

Trying sumo pulls again....

Dan Green ...part of my reason to give sumo another chance

Pulls off 4 inch blocks (sumo): pyramided up to 1 x 1 @ 75% of TM
Sumo deads: 5X3@55% of TM
Elevated Stiff Legs: 1 x 10 @ 40 % of conventional dead TM
Standing Band crunches: 5 x 10


 Well here we go again...last Fall I played around pulling sumo for a very short period. The reason for which because it was suggested to me to involve my legs into my pulls more by Mike Tuchsherer at a seminar I attended. Well now I figured id give them another shot since I have a better understanding of the movement, along with the fact that I accept that my hips and glutes I feel are week and need to be brought up.At this point I will stick with them until I bring them up closer to my conventional since there is a huge difference  between them ... I'm talking well over a 100lbs plus. After I bridge the gap slightly we will see what impact it has on my conventional if any.

Finally a training session that didn't suck

Warm up: Light Band movements
Bench: 2 x 20 x Bar
            95 x 10
           2 x 5 x 135
           195 x 5
           230 x 4
           265 x 3
           300 x 2
           340 x 6.
           265 x 8
Pull downs: 5 x 10 x some weight

Was actually feeling good today so I figured I would bench today instead of waiting until tomorrow . The way this week has been going if I had waited for my schedule day it would have been a shit show. I'm guessing that having to eat late last night on the road with the extra calories and carbs might have played a  part in feeling decent today. I'm pretty happy with the numbers mostly because my left shoulder didn't bark at me so that's a plus.

Shit squat session...

warm up : foam roller, light stretching and shoulder mobility work

Squat: 2 x 10 x bar
           2 x 5 x 135
           185 x 3
           255 x 5
           300 x 4
           345 x 3
           390 x 2
           440 x 3....left allot in the tank

I pretty much shut it down early again. On the last set of squats I played it safe because I notice a slight twinge in my upper back. Pretty much knew going into it, that this was going to be one of those session were I'm happy just to get in the main lift and call it a day.had another bad night of sleep again so i was running on fumes plus my hips were damn tight and my right knee was bothering me for some reason.

OHP...crap session

Warm up: band movements

OHP: 2 x 20 x Bar
          100 x 5
          120 X 4
          140 x 3
          160 x 2
          180 x 7.....kept a few in the tank

(joker sets)
          200 x 3
          210 x 3
          230 x 1.....this one was ugly, stabilizers in my upper back aren't 100% yet had plenty of strength in my shoulders and triceps to the point they weren't even fatigued at this point.

           140 x 10... didn't feel up to push for broke

That was it.... I shut it down after the overhead stuff . I wasn't feeling that good today only got maybe 5 hours sleep last night and that was it and that was pushing it. Since I started my medical treatments for my (cough...cough) little issue I've noticed my sleep has been very erratic . Some nights I sleep good others not so much.

Benching

Warm up: Light band and DB movements

Bench: 2 x 20 x bar
           95 x 10
            135 x 5
            185 x 5
            215 x 4
            250 x 3
            285 x 2
            320 x 6..... Had more in the tank, in reality I should have gone for broke but I was being overly conservative. 
            3 x 8 x 250

Pull downs : 5 x 10 x some weight
arm curls: who cares
Band pull aparts: 100 total reps

Like I stated maybe I should have pushed my heavy set harder... but on a good note my left shoulder felt alright and the bar speed was good.

Squats and pulls....

Warm up: PVC pipe light stretching and shoulder mobility work

Squats: 2 x 10 x Bar
            2 x 5 x 135
            185 x 3
            230 x 5
            275 x 4
            325 x 3
            370 x 2
            415 x 6.....kept a bunch in the tank
             2 x 325 x 10

Deadlifts: 5 x 2 x 320
               370 x 1
               415 x 3..... just did the call for reps wasn't feeling 100% at this point

GM's: 3 x 10 x 145
Standing Band crunches: 3 x 10

That was it...

OHP....

Warm up : band movements

OHP: 2 x 20 x bar
          90 x 5
          110 x 4
          130 x 3
          150 x 2
          170 x 12
          130 x 20...... upped the training max from the last cycle by 50 lbs

Bent over rows : 5 x 10 x SW
C.G. Bench: 5 x 10 x 165.....moved the weight up from the last cycle still pretty light.
 super set ( band pull aparts  100 total reps)

Thick rope curls: 3 x 10 x SW

That was it.

Benching Ehhh

warm up : light band movements:


Bench: 2 x 20 x bar
           95 x 10
           135 x 5
           165 x 5
           195 x 4
           230 x 3
           265 x 2
           300 x 8...had another 2 or 3 in me easy
3x8 x 230

Pulldowns: 5 x 10 x Some weight

Arm curls : 3 x 10 x D.G.A.F
pull aparts: 100 total reps

Not a great session nor bad just a clock puncher . I honestly thought how I felt earlier in the day that I was going to try a joker set. But when I got going I knew it wasn't in the cards due in part that my form felt off . For some reason my upper back was not staying tight and I couldn't seem to engage it properly tonight.

Squats and pulls......oh my

Warm up: Pvc pipe,light stretching shoulder mobility work

Squat: 2 x 10 x Bar
           2 x 5 x 135
           205 x 5
           255 x 4
           300 x 3
           345 x 2
           390 x 8....Had plenty still in the tank all reps were crisp and explosive
           2 x 10 x 300

Deads:  5 x 2 x 320 (speed pulls)
             345 x 1
             390 x 8... had more reps in me but form was going to break which I am  avoiding at this point.

GM's : 5 x 10 x 145
Standing band crunches: 5 x 10

Nice easy little session. I was going to put farmers walks into the mix but I decided against it. Still would like to add them in but I need to weigh the pros and cons .

OHP and some other shit....

warm up : band movements and shoulder mobility shit (im old and beat up)

Standing OHP: 2 x 10 x Bar
                        85 x 5
                        100 x 4
                        120 x 3
                        130 x 2
                        150 x 15......  plenty had more but why?
                         130 x 3
                        120 x 15 .... again plenty

Alright on the next cycle bumping up my training max higher by a large margin .

Bent rows: 5 x 10 x some weight
Close grip Bench: 5 x 10 x 135...... again need to raise this next time around
( pull aparts between Sets 100 total reps)

Thick rope arm curls: 3 x 10 x some weight.....Dont ask
Seated straight leg bench set ups: 5 x 10 x medium band

Thats all she wrote....

bench...with a few tweaks

Warm up: Band and DB Movements

Bench: 2 x 20 X Bar
           95 x 10
           2 x 5 x 135
           195 x 5
            230 x 4
            264 x 3
            300 x 2
            335 x 6....should have stopped at 5 the 6 th one was ugly. But damn my shoulder felt pretty good.
           3 x 8 x 265

Pull Downs: 5 x 10 x some weight

Arm curls : 3 x 10 x Don't give a fuck
Push downs: 4 x 12 X some weight

Pull aparts: 100 total reps done between sets of direct arm work.


Before someone screams YOUR not doing 5/3/1!!! I would say your partially right but I'm pretty much sticking with the basic principles and utilizing the same  percentages. Case in point my last heavy set was 95% of my training max. Lets just say I'm going on my instincts right now and feeling things out and looking over old logs to see what has worked and hasn't since I've been back at it.

Token deadlifts session

Warm up : Pvc pipe

Deadlifts: 2 x 5 x 135
               2 x 3 x 225
               5 x 2 x 315 (speed pulls)
               385 x 1
                430 x 1........left it at that

Gm's: 5 x 10 x 135
Standing crunches: 5 x 10 x someweight


More or less it was a token session....just didnt the called for numbers for the week and didn't push it. Starting next week Im going ahead and combining my squats and pulls into one session like I have been.

Squats......AKA SHIT SHOW

Warm up: pvc pipe light stretching

Squat: 2 x 10 x Bar
           2 x 5 X 135
           185 x 5
           225 x 3
           275 x 3
            340 x 5
           385 x 3
           430 x 1.... Shut it down

Oh was it a shit show...... Every damn set felt heavy. It didn't help my lower body was tight as hell and fatigued from Sunday . Unfortunately , I was concerned with this  to start and I  have to rethink a few things to correct the issue.

OHP

warm up : Allot of Band movements.
Standing overhead press: 2 x 10 x bar
                                       80 x 5
                                       95 x 5
                                       110 x 3
                                       125 x 3
                                       140 x 15
       Ok, this was the end of the base work out... Got a wild hair and do a sudo joker sets just because of a certain somebody said something.
                                       150 x 3
                                       165 x 3
                                       185 x 1
                                       205 x 1
                                       225 x 1....stopped it there had plenty of pressing power but I felt awkward and unstable.
                                      125 x 3
                                       110 x 20....yeah probably should up the training max the next cycle more.


Pull downs: 5 x 10 x some weight
 CG bench: 5 x 10 x 135....need to up these also
 arm curls: 3 x 10 x what ever
Band pull aparts : 100 total reps done between sets on arms.

Thats about it

Dead lifts..

warm up: PVC pip rolls
               light stretching

Dead lift: Few warm up sets
             speed pulls: 5 x 2 x 315
               360 x 1
               405 x 6 ...... kept a few in the tank
               360 x 3
               315 x 10.... again kept a few in the tank

GHR : 3 x 10

Farmers walks : Trap Bar 2 x 100 feet x 315
                                        1 x 100 feet x 405

Standing Band Crunches: 5 x 10


Well I was scheduled to lift until Monday but I had a wild hair up my ass.
I decided to go with option B in regards to what Jim Wendler suggest in Beyond 5/3/1 in regards to implementing dynamic work on pulls. It allowed me to focus on being explosive and work on my form before I start pulling my heavy sets. I also decided to throw Farmer walks into the mix since I haven't done them in two years. Just because I enjoy them.

Benching.......

Warm up : Shit ton  to get blood into the shoulders and lubricate the joints.

Bench: 2 x 20 x Bar
           2 x 10 x 95
           135 x 5
           185 x 5
           225 x 3
           245 x 3
           280 x 3
           315 x 6.... had several in the tank but shut it down at the first sign of discomfort in the left shoulder
           3 x 8 x 245

Bent over rows:  5 x 10 x some weight
Arm curls: 3 x 10 x who cares
Push downs: 4 x 10 x some weight

Well it wasn't  as bad of a shit show as last week. Hopefully in a few weeks things will start running smoothly again.

Squats in the pits of Hell.....

FUCK ITS HOT!!!!

Warm up: Foam rolling ,light stretching some shoulder mobility work

Squat: 2 x 10 x Bar

           135 x 5

           165 x 5

           205 x 3

           245 x 3

           315 x 3

           360 x 3

           405 x 6..... crap load  still in the tank

            3 x 5 x 315

SSB squats ( close stance) : 3 x 10 x 185

GM's: 5 x 10 x 135

    super set with

Standing band crunches: 5 x 10

EHH.... Pretty much what Dan John would call punching the clock session. Heat index hit over 100 degrees  Turning my garage into a easy bake oven so I wasn't pushing it that hard today. Besides my "Mangina" was really starting to flair up.

Over head presses....

Warm up: Band and DB movements

Standing press: 2 x 10 x Bar
                        65 x 5
                        85 x 5
                        95 x 5
                        105 x 5
                         120 x 5
                         135 x 15
                         120 x 5
                         105 x 15
Close grip Pull-downs : 5 x 10 x Some weight

Close grip Bench : 5 x 10 x 135........ ehh might have went way to light on these by 50 lbs easily
 ( super seated band pull apart between sets)

Arm curls: 3 x 10 x don't give a fuck

Well it been about a year and a half since I have done any over head work from the front mostly been doing them from behind the neck. Pretty damn sure I set my training max ridiculously low for these.

Deadlifting

Warm up: foam roller light stretching

Deads: 2 x 5 x 135
            185 x 5
            225 x 3
            275 x 3
            295 x 3
            340 x 3
            385 x 8....left a bunch in the tank
            340 x 3
            295 x 10..... capped it at 10

Speed pulls:  5 x 2 x 315... LOL damn near fell back on my ass from pulling one of the reps so fast

Shrugs: 2 x 20 x 315..... questioning the  value of these  at this point
GHR: 3 x 10
Standing band crunches: 5 x 10

Anyone playing along with the home game........ Yes this was 5 rep week. But since im a big boy and can half way decide things on my own I decided to just stick with 3 reps using the 5's % except on money sets.Pretty much didn't go ape shit today lowered my training max pretty low getting back into the swing of things again plus its been awhile since I pulled for multiple reps in a set.

Sucked in again.....

OH what the Hell

Well after reading  Beyond 5/3/1  I figured I would give the land of 5/3/1 another shot at least for the off season. I was using 5/3/1 about year and a half ago and stopped  for two reasons.

1. I stagnated on it. 
2. I found I could not peak for a meet. i was stronger in the gym then on the platform .

Warm up: Band movements

Bench: 2 x 10 x Bar
            95 x 10
            135 x 5
            175 x 3
             210 x 3
             230 x 5
             265 x 5
             300 x 5.......didn't push it
             3 x 5 x 230....again didn't push it

Bent rows : 5 x 10 x some light weight
band pull aparts: 100 total reps

It was a shit show. Between not really moving much weight the past few weeks due to a slight injury. Along with running a low carb diet approach and dropping weight I'm feeling pretty god damn weak and its showing. And yes for the record I dropped my training max pretty damn low starting out.

More strength maintenance and conditioning

Seated DB presses: 2 x 12 x someweight
Pulldowns: 100 reps rest pause fashion
Tate presses: 4 x 12 x some weight
poundstone curls

ehh...

Odds and ends

Warm up: yep

Pause squats: few warm up sets
                     2 x 5 x 290
dead lifts: 185 x5
                230 x 4
                275 x 3
                320 x 2
                365 x 1
                 385 x 1
                 410 x 1
Shrugs: 225 x 100 done in a rest pause fashion

Nothing heavy ..just got some work in.

Back at it sorta

Incline Bench: 2 x 20 X bar
                      95 x 10
                       135 X5
                       160 x 4
                       190 x 3
                        210 x 2
                        220 x 1
                        250 x 1.....using really low training max

Pull downs: 100 total reps rest pause fashion to get reps in
Tate presses: 4 x 12 x some weight
Poundstone curls: 100 total reps same as pull downs

Right now I'm in a Strength maintenance and conditioning phase for the next 12 weeks.

Castrated Bulldog and Testosterone Replacement therapy

Nothing more then for show now.......

I haven’t brought this up on this blog but of course I haven’t been keeping up with posting on here very much as of late.

In the early part of May I had blood work done to conform  my suspension that  I might be having a issue with low  testosterone levels. Due to the symptoms that have been experience more frequency and intensify in recent months.  I had just assumed up to a point that it was due to aging to a point.

A. More specific symptoms and signs

• Reduced sexual desire (libido) and activity...YEP just ask the wife

• Decreased spontaneous erections.... what a erection??

• Breast discomfort, gynecomastia....NO thank God

• Loss of body (axillary and pubic) hair, reduced shaving>>>NO

• Very small (especially <5 ml) or shrinking testes.....  Not really

• Inability to father children, low or zero sperm count.... DONT KNOW…I was good at least 13 years ago

• Height loss, low trauma fracture, low bone mineral density… Not yet

• Hot flushes, sweats......... YEP

B. Other less specific symptoms and signs

• Decreased energy, motivation, initiative, and self-confidence... YEP, feel like I’m older than I really am.

• Feeling sad or blue, depressed mood, dysthymia.... SOMETIMES

• Poor concentration and memory...YEP

• Sleep disturbance, increased sleepiness.....YEP

• Mild anemia (normochromic, normocytic, in the female range)... slightly

• Reduced muscle bulk and strength.... YES and NO it’s hard to say

• Increased body fat, body mass index.... Yes defiantly notice an increase in my Body fat%

• Diminished physical or work performance...YEP

Won’t you know it! I was God Damn right in regards to my suspensions.

Long story short my leel was at 250 on a 280 – 800 lab scale. This is pretty damn low for even a man of my age. Basically I’m holding at a level which would be great if I was a 80 year old man. Obviously, for a guy like me who engages in strength sports as a hobby and a outlet to keep me sane. The whole situation is a abomination and is totally unacceptable by any sense of the imagination. Apparently there is a large % of men of my age who now of days who go what is known as Andropause which is somewhat similar to what women experience in regards to Menopause.

Of course being the way I am I’m not going to just accept this situation by any stretch of the imagination. Luckily my physician is more than willing to treat my current condition. Either through the use of a Andro gel or by the use of testosterone patches to raise my testosterone levels in my system. Of course being that it is my nature I have heavily researched the subject over the past month. If I have learned anything I have come to the conclusion that my current Doctor isn't honestly qualified for this I hesitate to call him clueless or incompetent in regards to “TRT” which would be very egotistical on my part.

     My main announces regarding his approach to this is that he is only offering me two options when there are several more. Along with the fact that he is only suggesting of raising my current level to barely to a mid range to raise my current symptoms and that is it, not even close to the level that a average level for my age has. This doesn't set at all with me; I view it as a damn band aid approach. Seriously, would you tell a patient with cholesterol in the 300 range that we can get you down to 200 but we are going to settle for 250? Along with the fact he might only deal with a hand full of men in my small community with the same issue .Along with the fact he’s pretty quick with setting up a prescription for Androgel , which in all reality it’s a little more complicated in the long run.

Seriously, this guy needs something stronger

After talking to a few gentlemen I know on line and in people who are either on TRT or are Heavy users of androgens  I've weighed my options.  I have set up an appointment in Indianapolis to get consultation at a medical clinic which deals with these types of issues. The clinic I will be going to specializes in dealing with sexual dysfunction in men without surgery and also does TRT on a daily bases. From talking with one of their clients I know the clinic meets most of the criteria which I have established based on the research I have done. Which are these.....

1. They actually want their clients at an optimal level which is almost double of which my current physician is even suggesting.

2. Several different treatment options

3. Experience in dealing with Low T level issues on a regular bases

4. Actual control and input regarding the patch of my treatment.

In regards to my preference on treatment I’m leaning heavily towards injections for several reasons

1. Cost, very cheap compared to the Andro gels by a huge margin

2. No, question in regards to absorption, which seems to be a issue with the gels ..

3. Easier and more accurate to regulate the dosage

4. No chance of any accidental contamination which has occurred in some cases with the trans dermal types

Yeah this will suck

Downside of injects :

1. Having to do intramuscular injections

2. Minor cost of needles and syringes along with their disposal

3. They tend to create more peaks and valleys in hormonal fluctuations.

In the long run hopefully over time I will see benefits of improvements in these areas.

Benefits of Testosterone Replacement Therapy Include:

Increase sex drive or libido….Oh my poor wife

Improve male sexual performance…..rock on

Enhance mood…. What no more being a Ass hole

Reduce depression… cool

Increase energy and vitality… I will take it

Increase bone density… always a plus

Improve fertility… Hmmm

Increase strength and endurance… Fuck yes

Regulate body fat distribution… Fuck yes twice

Increased body hair growth… I will pass on that one

Reduce risk of heart disease… that’s good

Improve overall enjoyment of life… That will remained to be seen.

My final decision to finally proceed with this course of action hasn't been as easy as one think. For most this would be nothing more than a medical decision for most. In some reality its nothing more than someone going on insulin for diabetes. Which has been pointed out to me by a certain individual whom I think was ready to smack me upside my head if he could, due to my hesitation.  Just by chance If he reading this he know what I’m talking about. In reality my hesitation stemmed from pride issues. It came down to me basically not wanting to admit to some type of physical weakness along with the notion that I am aging to a point.

On top of that that to a point I have to give up on the concept of actually being a natural competitive lifter. Which has been somewhat a small source of pride for me be it unfounded or not. This in itself is an issue for another time to address. In honesty I have the option to compete in my current tested Power lifting federation. Since the allow certain people to compete on androgens as long as medical documentation is provided and one  testosterone does not exceed  a certain established ratio.

Of course the dosages I will be taking prescribed by any physician that has been established in most TRT protocols are pretty low in reality. In that regard we are talking about levels which are damn near a 10^th of what some serious performance enhancing drug cycles are.

Not even close

People reading this are probably will be asking will being on TRT give me a slight advantage over others? I have actual thought that myself and have asked around for input and the answers have been a mixed bag. The best I have come up with that boosting my levels to a higher level which are in the norms will be beneficial in the long run but nothing insane. In reality it would be nothing more to speculate at this point what true impact he will have on the long term outcome of my actual lifting. In retrospect I have no actual clue how long I have been running on a low level. In theory for all I know I might have been running on low levels ever since I started beck into serious lifting several years ago. So in reality I might have been competing at a hormonal disadvantage against even drug free guys. Regardless, things might really get interesting once I start getting my levels to a more optimal level.

Well….wish me luck.

Added  for those who don't agree with my choice .

Nail in the coffin....

Today's session pretty much put the nail in the coffin.  It time to pull out of the Meet and just have my son do it and coach him. My shoulder and my upper back are beat up and I know from experience that im one tweak away from a MAJOR injury.

Bench day...

PUP

Bench : 2 x 10 x Bar
             100 x 5
             115 x 4
             125 x 3
             135 x 2
             150 x 1
             155 x 1
              165 x 1
              120 x 13
Incline: 2 x10 x 95
DB rows: 4 x 12 x 65

--------------------------------------------------------------

OLD BASTARD

Bench: 2 x 20 x Bar
           95 x 10
           2 x 5 x 135
           215 x 5
           240 x 4
           265 x 3
            290 x 2
            320 x 2
             330 x 1
             355 x 3..... did 3 for shits a giggles
             255 x 15......had some left in the tank but didnt want to grind
Incline: 2 x 12 x 185.... shoulder was starting to feel off didnt want to risk going heavy
Skull crushers: 125 x 6....felt petered out

Not a great session for me shoulder still is feeling 100% from injuring it slightly 2 weeks ago.

Back at it... sore Nut or not

Well ...... Jumped back on the wagon after spending last week with a infection involving a VERY critical area. Pretty much screwed my whole peaking cycle up.

warm up: PVC pipe , light stretching and shoulder mobility work.

Squat: 2 x 10 x bar
           2 x 5 x 135
           185 x 3
           225 x 3
           290 x 5
           320 x 4
           360 x 3....Hamstrings started cramping
           390 x 2
           430 x 1
            450 x 1
            480 x 1.......ugh , felt heavy

Pause squats: 2 x 3 x 345

Deadlift: 135 x 5
              225 x 3
              315 x 2
              430 x 1
              450 x 1
              480 x 1.... hamstrings said go Fuck yourself.
               3 x 3 x 345

Standing Band crunches: 5 x 10

Not a good session..... Between getting over the infection and the first training session in 80 plus degree weather it sucked.

Week 1 for the Bullpup

Well changed a few things up for my 14 year old. Started him on a short 5 week Peaking cycle for his first Meet at the end of June.

Squat:  2 x 10 x Bar
             95 x 5
             140 x 5
             155 x 4
             170 x 3
              185 x 2
              205 x 1
              215 x 1
              230 x 1 ***
Pause squats: 2 x 3 x 165

Dead lifts: 135 x 5
                160 x 4
                190 x 3
                220 x 2
                235 x 1
                245 x 1
                 3 x 3 x 190

*** All singles were sub max weight
Pretty easy session for him as I had planned.

Bench

Little late then never, Bench session from Tuesday.

Warm up: yep

Bench: 2 x 20 x bar
            95 x 10
            2 x 5 x 135.......SOB, my left shoulder was telling me to go to Hell
            185 x 5
             235 x 4
             275 x 3
             305 x 2
             345 x 1......Verrrrry long pause
             3 x 3 x 325
             2 x 8 x 285

Pendlay rows: 5 x 10 x Some weight

Hammer curls : 2 x 12 x Some weight

Ok, I screwed up in a way. I should have listen on my lighter sets and stopped. ended up more or less killed my left shoulder. Spent the last few days doing  ice and ibuprofen  and some light movements to flush blood in the area. Just now getting it back to normal.

Week 3 squat and deads

Warm up: pvc pipe, shoulder mobility,light stretching

Squats: 2 x 10 x bar
            2 x 5 x 135
            185 x 3
            245 x 5
            285 x 4
            335 x 3
            370 x 2
            405 x 1
            430 x 1
            455 x 1

Pulls off 4 " blocks: worked up to 490

Deads: 3 x 3 x 375
Elevated stiff leg deads: 290 x 10
Standing Band crunches : 5 x 10

Well my pulls are starting to show signs of life... Now my only concern at this point is the slight tweak I have going on with my upper back. Its been hanging around now for a month and starting to effect things slightly.

Weeks 2 Base building on bench

warm up: Light Band and DB movements

Bench: 2 x 20 x bar
           95 x 10
           2 x 5 x 135
           205 x 5
           235 x 4
           275 x 3
           305 x 2
           325 x 1....paused it for a few seconds
            3 x 8 x 285
            245 x 10 x 7..... didn't  want the last 3 reps to be grinders so shut it down at 7

Pendlay rows: 5 x 10 x Some weight
Arm curls: 2 x 8 x weight

Getting use to the higher volume.

Week 2...deep knee bends and pulling bar of ground

Warm up: Pvc pipe, light stretching shoulder mobility stuff

Squat: 2 x 10 x bar
           2 x 5 x 135
           185 x 3
           245 x 5
           285 x 4
           330 x 3
           370 x 2
           390 x 1
           420 x 1
           440 x 1

Pulls off 4 "Blocks: worked up to 460
Deads: 4 x 3 x 345
Elevated stiff leg deads: 260 x 10
Standing band crunches: 5 x 10

Well it felt better then last weekend. It would appear that my old carcass has got the message to wake up. Plenty of strength today just not allot of actual power mostly on the pulls my groove is still off .

extra shit.....

Seated over head press: 135 x 10
                                      185 x 10
                                      2 x 10 x 135....... left shoulder felt weird so backed it off
Band pulldowns: 4 x 15
Shrugs: 4 x 15 x 405
Skull crushers: 125 x 10/ 100 x 15

That was it.....