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.