December 17, 2013 & December 18, 2013 - Injury

Week 3 was a bust. I hit a detour in the way of an injury. Did something to my back doing block pulls. Feels similar to what happened back in June. Understandably pissed off about it. Going to spend time thinking about how to proceed from here. I've come back from injury before and can do it again. Not sure how long I'll be out though.

December 17, 2013 – Overhead Training

Dynamic Warm-ups

Axle Clean and Jerks (one clean)
85x5
115x5
145x3
175x3
205x1
235x4
235x4
235x4
235x4
265x2
295x2 PR+5lbs

Axle Jerks
270x6
270x6
270x5

Axle Klolov Presses
85x15
85x15
85x15

Band Triceps Pressdowns
LB+MMBx25
LB+MMBx25
LB+MMBx25
LB+MBx25

Face Pulls
AB+MMBx25
AB+MMBx25
AB+MMBx25
AB+MMBx25

22 Minutes of Stretching

Comments: Still going strong here. I screwed up the light single before the work sets. I pulled it too high and had to think about it and ended up like strict pressing it. Soft belt keep trying to pop off during the work sets. It did on the last set of 235lbs. Had another wake-up call with 265lbs when I missed the first rep. I tried to use the rebound from catching the weight from pop off the stomach but it was too far out in front. Had to slow it down and get the double I needed. Definite wake-up for me going in to the heavy double. Made sure that I took my time and hit that double solidly. I think the rack work with holding the weight for so long is making it easier for me to let everything settle on my heavy attempts. Weight felt heavy with the rack jerks, only got six reps on my best set. Klolov presses are starting to get hard at this point. Band stuff was good, forgot my mini band so I made a bigger jump than I had planned for face pulls.



December 18, 2013 – Lower Body Training

Dynamic Warm-ups

6" Block Pulls
135x5
225x5
315x5
405x5
455x5
Add Straps
495x5
545x5
585x0
585x1

Safety Squat Bar Squats
155x3
205x1

Comments: Another terrible deadlift session. What stinks about this one is that I felt strong. The plan was sets of five on 6" block pulls, adding plate-quarter-plate style after warming up. I was doing the sets beltless and was going to put the belt on eventually. My body had other plans. Something in my lower back just went on my fourth rep with 545lbs. I felt a lot of tension and then something shifted, the tension was gone and pain flooded my back and hips. I took a moment to regroup and pulled my fifth rep. It was a weird feeling and I wasn't sure what it was but I thought it would pass. Put on the hard belt and couldn't budge 585lbs due to the pain. I rested a good five minutes or so and gave it another shot and managed to pull it up once. I started doing squats but it was too much and I packed it in and called it a day.