Today:

Safety bar squat: 105x5; 135x3; 165x2; 185x2; 205x2; 225x2; 240x2
Push press: 95x5; 115x3; 135x1; 155x1; 165x1; 175x1; 185x1; 195x1; 155x9. Next week: 200 (hopefully).
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 210x3; 220x3
Weighted incline sit ups: 2 @ 95x8
Back extensions: 2 @ 60x7

Weight: 201.

I no sooner got done typing the above post when, as I was sitting my computer chair, I bent over to tie my shoes to go to work and I had a back spasm. I'm not even sure if that is the right term but I had a lot of pain in my lower back just to the right of my spine (this is where I usually have back pain). I was miserable at work and yesterday I could barely get out of bed. I took a couple of Tylenol and felt better and as the day wore on my back loosened up. Today I woke up to almost no pain so I decided to give the gym a try.

Today:

Safety bar squat: 105x5; 135x3; 165x1; 185x1; 205x1; 225x1; 240x1; 250x1. My back felt a little sore at this point so I decided not to do a back off set.
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3. I could not have done the last rep at 185 if there was 1 more ounce on the bar. It was an all out struggle to get that rep. I just wasn't getting any drive and I could tell I wasn't as stable because of my sore back.
Barbell row: 105x5. These bothered my back so I didn't do rows today.
Tri PD: I figured I'd do these and forget about curls today. I wanted to do 180x5 but I couldn't get 1 rep. I dropped down to 170 and figured I'd crank some out since I did 3 sets of 8 last week. Nope. Couldn't even do 1. WTF. I'm not sure if it was my back or that I was wiped out after the push presses. Hopefully I'll feel better after this weekend and get back on track.

I'm not sure if there is a direct reason my back went out. Heavy incline sit ups? Back extensions? Working on my feet 10 hours, 5 nights a week? Crappy computer chair? Or is it just backs being backs?

I pulled a muscle in my back by just sneezing once. Backs gonna back.

Today:

Safety bar squat: 105x5; 135x3; 165x3; 190x3; 215x3; 235x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 215x1; 225x1; 235x1; 190x8
Assorted ab stuff: Ab machine, incline sit ups (1 set no weight, 1 set with 30#), hanging knee raise

Weight: 201. I still had some discomfort in my lower back but it didn't seem to effect my lifts at all. I was pleasantly surprised to get both push press reps at 195 and I was able to get through the rows. I didn't want to risk it with heavy incline sit ups so I messed around with some various stuff.

Today:

Safety bar squat: 105x5; 135x3; 165x2; 185x2; 205x2; 225x2; 245x2
Push press: 95x5; 115x3; 135x1; 155x1; 170x1; 180x1; 190x1; 200x1 ; 160x7
Barbell row: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Ab stuff & back extensions

Weight: 201. Felt good today. Back pain is almost all gone.

Today:

Safety bar squat: 105x5; 135x3; 165x1; 185x1; 215x1*; 225x1; 245x1; 255x1; 205x7
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3. Much better than last week.
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 225x2
Curl: 70x8
Tri PD: 120x8

Weight: 202. Deload week next week which is good because I'm feeling a little run down.

* I misloaded the bar. Was supposed to be 205.

Today:

Squat: 135x5; 165x3; 185x3; 205x3; 225x3
Incline BP: 115x5; 135x3; 155x2; 165x2; 175x2
DL: 135x5; 185x3; 205x1; 215x1; 225x1
Super set (2): Incline sit ups: 40x8...Hanging leg raises...Back extensions

Weight: 200.

I want this to be a real deload week so I kept it light & easy. It was weird doing back squats after months of not doing them. The toughest part was getting the bar racked. My shoulder flexibility is not what it used to be.

Today:

Squat: 135x5; 165x3; 185x2; 205x2; 225x2; 245x2
Incline BP: 115x5; 135x3; 155x1; 165x1; 175x1; 185x1
DL: 135x5; 185x3; 205x3; 225x3
Ab stuff: same as Monday

Weight: 200

Today:

Squat: 135x5; 165x3; 185x1; 205x1; 225x1; 245x1; 255x1
Incline BP: 115x5; 135x3; 145x3; 155x3
DL: 135x5; 185x3; 205x2; 225x2
Curls: 2 @ 70x8
Tri PD: 2 @ 130x8

Weight: 199

Today:

Safety bar squat: 110x5; 135x3; 165x3; 190x3; 210x3; 230x3
Push press: 95x5; 115x3; 135x2; 150x2; 165x2; 180x2; 190x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 210x1; 220x1; 230x1; 185x9
Weighted incline sit ups: 2 @ 45x8
Knee raises: 2x8
1 arm DB snatch (each arm): 40, 50, 60, 70. Just for S & G. I could have done more but people were using the DB's and working out in front of the DB racks plus I had to leave. I'll try to go higher on Wed.

Weight: 201

Today:

Safety bar squat: 110x5; 140x3; 165x2; 185x2; 205x2; 225x2; 240x2
Push press: 95x5; 115x3; 135x1; 155x1; 165x1; 175x1; 185x1; 195x1; 155x7
Barbell row: 105x5; 135x3; 160x3; 180x3; 200x3; 220x3
Weighted incline sit ups: 2 @ 50x8
Knee raises: 2x8

I couldn't do DB snatches. Gym was actually crowded and people were using the DB's. Friday is usually a slow day at the gym so maybe I can get some in then.

Weight: 202

Yesterday:

Safety bar squat: 110x5; 140x3; 170x1; 190x1; 210x1; 230x1; 240x1; 250x1; 200x7
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 225x2
Curl: 2 @ 75x8
Tri PD: 2 @ 140x8
1 arm DB snatch: 55, 65, 75, 80

Weight: 202. My gym is closed Monday so it will be a 2 day work out week next week. Back on Tuesday.

I think Sama Sosa did at one time too.

Today:

Safety bar squat: 110x5; 140x5; 165x2; 185x2; 205x2; 225x2; 245x2
Push press: 95x5; 115x3; 135x1; 155x1; 170x1; 180x1; 190x1; 200x1; 160x7
Barbell row: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Weighted incline sit ups: 2 @ 50x8

Weight: 201

Today:

Safety bar squat: 110x5; 140x3; 165x1; 195x1; 215x1; 235x1; 245x1; 255x1; 205x7
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 225x2
Curl: 2 @ 80x8
Tri PD: 2 @ 150x8

Weight: 202

Today:

Safety bar squat: 110x5; 140x3; 170x3; 200x3; 220x3; 240x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2*
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 215x1; 225x1; 235x1; 190x9
Weighted incline sit ups: 2 @50x8

Weight: 202

* The first time I tried 195 I missed on the first rep. WTF. I was pissed since I knew should be able to get at least one rep. Regrouped, got focused, and the first rep flew up. Second rep was a struggle to lock out. There is definitely a lot of form involved in push pressing. If everything isn't just right it is easy to miss a weight you should make.

Today:

Push press: 95x5; 115x3; 135x1; 155x1; 170x1; 185x1; 195xF; 195xF
Squat: 135x5; 165x3; 185x2; 205x2; 225x2; 245x2
Barbell row: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Weighted incline sit ups: 2 @ 55x8

Weight: 203

Horrible work out. Get to the gym and there is an interloper using MY power rack. Actually he is DL'ing in front of it. I almost asked if I could put the safety squat bar in the rack because we could have made that work but I didn't bother. Went outside to use the other power rack which is a piece of ****. The holes for the hooks are about 4" apart and for my height the bar is either too high or too low. I figure I'll start doing push presses and check on the other rack every 5 minutes or so. I get up to 185 and the dude is still DL'ing. I bomb 195 twice and say **** it. Go to get a drink (the water fountain is in the same room as MY rack) and the guy is done DL'ing so I figure at least I can get my squats in with the safety bar. Nope. Dude sets up for squats. Now I have to do regular squats outside because I'm not going to drag the SSB through the gym to the patio. The whole work out was a cluster ****. Oh well, Friday is a new day.

Today:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 250x1; 260x1; 210x5
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 160x2; 180x2; 200x2; 220x2; 230x2
Curls: 2@ 85x8
Tri PD: 2 @160x8

Weight: 203

Ahh, back to normal today. Felt much better and the gym was dead, just the way I like it.

Today:

Squat: 135x5; 165x3; 185x3; 205x3; 225x3; 245x3
Partial press (did these in the rack off the pins set level with the bridge of my nose): 95x5; 115x3; 125x2; 135x2; 140x2; 145x2. I thought these would be easier. Pretty difficult getting tight setting up and getting the bar moving.
DL: 135x5; 185x3; 205x3; 225x1; 245x1; 255x1; 265x1; 275x1
Weighted incline sit ups: 2 @ 60x8

Weight: 203

Yesterday:

Squat: 135x5; 165x3; 185x2; 205x2; 225x2; 245x2; 255x2
Partial press: 95x5; 115x3; 125x1; 135x1; 140x1; 145x1; 150x1; 155x1
DL: 135x5; 185x3; 205x3; 225x3; 245x3
Weighted incline sit ups: 2 @ 60x8

Weight: 202

Today:

Squat: 135x5; 165x3; 185x1; 205x1; 225x1; 245x1; 265x1; 275x1. Felt pretty easy. I haven't done this much in quite a while.
Partial press: 95x5; 115x3; 125x3; 135x3; 140x3
DL: 135x5; 185x3; 205x2; 225x2; 245x2; 265x2
Curls: 90x8; 90x7

Weight: 204

Today:

Safety bar squat: 110x5; 140x3; 165x3; 195x3; 215x3; 235x3
Push press: 95x5; 115x3; 135x2; 150x2; 165x2; 180x2; 190x2. I'm going to repeat the last cycle on these since I failed miserably at the end.
Barbell row: 105x5; 135x3; 16x35x1; 185x1; 205x1; 215x1; 225x1; 235x1; 190x9
Weighted incline sit ups: 2 @ 65x8

Weight: 204

Today:

Safety bar squat: 110x5; 140x3; 165x2; 185x2; 205x2; 225x2; 245x2
Push press: 95x5; 115x3; 135x1; 155x1; 165x; 175x1; 185x1; 195x1; 155x9
Barbell row: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Weighted incline sit ups: 2 @ 65x8

Weight: 204

Just want to say I admire your consistency & dedication.

Thanks. I'm the Joey Knish of the gym. I just keep grinding. Funny thing is I used to be an habitual routine changer. Every couple of months I'd be doing something different...Westside...Starr...Korte...some Crossfit hybrid...even Static Contraction training (don't ask). Then one day I was on a lifting board I used to frequent and I stumbled on some sage advice. A grizzled old gym vet was advising a young lifter who was constantly changing things up like I was. He said the definition of 'routine' is "habitual or mechanical performance of an established procedure". He basically said pick something and stick with it and that is what I try to do.

Today:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 245x1; 255x1; 205x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 225x2
Curl: 90x8
Tri PD: 160x6

Weight: 202