November 12, 2011 - DE LB

Besides Tuesday's workout and most of Friday and Saturday, this week has sucked. Wednesday was definitely the start of it but missing 310lbs four times on log push pressing on Thursday tipped it over (didn't help that I then got only a single with 261lbs and felt a sharp pain in my chest on the left side). I asked for advice and got some (as well as a healthy dose of criticism) so I've been in the pondering mode since. Going to be spending some time sorting out everything but I'm at least headed in the right direction. Training this week might have to be altered as a rouge 75lbs plate waffled on my left foot. I doubt anything is broken but the swelling is painful.

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#4’s clinched
No Bands
60x10
105x3
155x3
Add Bands (+145lbs)
60x3
105x3
155x3
205x3
240x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3

High Heel Leg Presses
580x12
670x12
760x12
850x12 PR+2 reps

Roman Chair Back Extensions
100x12
130x12
160x12
190x12 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
50'sx12
65'sx12
80'sx12
95'sx12 PR+2.5lbs

Seated Overhead Cable Triceps
45x12
60x12
75x12
90x12 PR+10lbs
105x12 PR+25lbs

25 Minutes of Stretching

Comments: As I mentioned earlier, I've been deep in thought over what changes I need to make to my training in regards to overhead (push pressing) and some of that advice suggested changes to lower body training as well. Mild case of paralysis by analysis set in which made for a late workout and a late start. I eventually shook that off and went with my planned workout of ssb box squats. These felt really good and that was surprising as I haven't used this band tension for them and I'm only 8lbs off of my "heavy" week on my "easy" week with this band tension. I got stuck in a thought rut after I was done but eventually decided to continue as planned with a minor modification. I'd do leg press for 4x12 instead of waved weight of 3x10, 4x8 and 5x5 like I have been doing. Then the 75lbs plate squashed my left foot. The amount of suck was indescribable. This happened to my right foot last year but this one hurt more. Well, on with the workout. No burning pain in my right quad this time so I think it is getting better, what ever it was. Roman chair work was a disappointment. I threw up in my mouth after the last set. Got to find a replacement lift, these upset my stomach too much. Perhaps a ssb or csb goodmorning? After my stomach settled a little, went on to do upper back dumbbell stuff. These went well. I decided afterwards to do overhead seated cable triceps to make up for no finishing my Thursday workout (I left in disgust after the log push press failure). Hit a big PR on these. Guess my triceps are getting their crap together finally. Not much stretching for this one.