Today:

Safety bar squat: 110x5; 140x3; 170x3; 200x3; 220x3; 240x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2
Barbell row: 105x5; 135x3; 165x1; 185x1; 205x1; 220x1; 230x1; 240x1; 190x9
Weighted incline sit ups: 2 @ 70x8

Weight: 203

Today:

Safety bar squat: 110x5; 140x3; 165x2; 190x2; 210x2; 230x2; 250x2
Push press: 95x5; 115x3; 135x1; 155x1; 170x1; 180x1; 190x1; 200x1; 160x8. Felt good. I might have been able to get 205 today. Next week I'll redo Monday's PP rather than go up 5 lbs on the top sets. I think a double of 200 is a lot to ask and even if I do it it might take a lot out of me for Wednesday's try at 205.
Barbell row: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Weighted incline sit ups: 2 @ 70x8

Weight: 202

Today:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 250x1; 255x1*, 210x6.
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 160x2; 180x2; 200x2; 220x2; 230x2
Hammer curls: 2 @ 35x8
Tri PD: 2 @ 150x8

Weight: 205

* I misloaded the bar. I swapped out a 10# for a 5# on one side and forgot to do it on the other side. It was supposed to be 260#. What a maroon.

Today:

Safety bar squat: 110x5; 140x3; 170x3; 200x3; 225x3; 245x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2
Barbell row: 105x5; 135x3; 165x1; 185x1; 205x1; 225x1; 235x1. Felt a 'twinge' in my back. I cut it short right there. Did some BW sit ups and leg raises and called it a day.

Weight: 205

Today:

Safety bar squat: 110x5; 140x3; 170x2; 195x2; 215x2; 235x2; 255x2
Push press: 95x5; 115x3; 135x1; 155x1; 175x1; 185x1; 195x1; 205x1 (Yeah baby!); 165x7
Barbell row: 105x5; 135x3; 165x3; 190x3; 210x3; 230x3
Curl: 2 @ 90x6
Tri PD: 2 @150x8

Weight: 203.

Today:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 255x1; 265x1; 210x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 165x2; 185x2; 205x2; 225x2; 235x2. Felt 'something' in my lower back on the last rep @ 235. Tried doing sit ups with 70# but my back didn't feel right so I did some leg raises and shut it down. Luckily next week is a deload week so I'll try to avoid anything that might aggravate my back.

Weight: 204

Nice. Do you attribute this to the addition of back off sets?

I think the back off sets have helped. There are a couple of other possible factors as well. I've gained a few pounds, I've stayed relatively healthy (other than my back acting up), I've been able to get to the gym on a consistent basis and last, but certainly not least, my squat numbers have improved a lot. They are still kind of pathetic but 2 years ago I couldn't squat at all because my knees were killing me. I think a good squat really helps the push press because it all starts with leg drive.

Today (deload week):

Front squat: 95x5; 115x3; 135x3; 155x3; 175x3; 195x3. Pretty easy.
Bench press: 115x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2. I haven't done a regular bench (pinkies on the rings) in over 3 years. I'll try a max on Wednesday. I was hoping I could get 225 but based on today that ain't happening. I think my CG BP might actually be higher.
1 arm DB row: 2 @ 65x8
Weighted incline sit ups: 2 @ 40x8

Weight: 203

Today:

Front squat: 95x5; 115x3; 135x2; 155x2; 175x2; 195x2; 215x2
BP: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 210x1
1 arm DB row: 2 @ 70x8
Curls: 2 @ 80x8
Tri PD: 2 @ 150x9

Weight: 205

Today:

Front squat: 95x5; 115x3; 135x1; 155x1; 175x1; 195x1; 215x1; 225x1
BP: 115x5; 135x3; 155x3; 165x3; 175x3
DB Row: 2 @ 75x8
Weighted incline sit ups: 2 @ 45x8

Weight: 204

Yesterday:

Safety bar squat: 110x5; 140x3; 170x3; 200x3; 220x3; 240x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2
Pendlay row: 105x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1; 175x7
Weighted incline sit ups: 2 @ 50x8

Weight: 203

Today:

Safety bar squat: 110x5; 140x3; 165x2; 190x2; 210x2; 230x2; 250x2
Push press: 95x5; 115x3; 135x1; 155x1; 170x1; 180x1; 190x1; 200x1; 160x7
Pendlay row: 105x5; 135x3; 155x3; 175x3; 195x3
EZ Curl: 70x6; 80x5; 90x4; 100x3
Tri PD: 2 @ 150x8

Weight: 204

Yesterday:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 250x1; 260x1; 210x6
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Pendlay row: 105x5; 135x3; 155x2; 175x2; 175x2; 195x2; 205x2
Weighted incline sit ups: 2 @ 55x8

Weight: 205

Today:

Safety bar squat: 110x5; 140x3; 170x3; 200x3; 225x3; 245x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2
Pendlay row: 105x5; 135x3; 155x1; 175x1; 190x1; 200x1; 210x1; 220x1; 175x8
Weighted incline sit ups: 2 @ 55x8

Weight: 206

Today:

Safety bar squat: 110x5; 140x3; 170x2; 195x2; 215x2; 235x2; 255x2
Push press: 95x5; 115x3; 135x1; 155x1; 175x1; 185x1; 195x1; 205x Fail; 205x1; 165x7. Missed the first try at 205. It wasn't even close. Was going to call it a day but as I was getting ready to strip down the weights for a back off set I thought about how 195 went up somewhat easily so I gave it one more try. Yahtze! Normally next week I would try 210 but I'm going to Vegas for my wedding anniversary so Monday & Wednesday are out next week. Frankly, I couldn't have done 206 today so I'm not sure if I have 210 in me yet.
Pendlay row: 105x5; 135x3; 160x3; 180x3; 200x3
Tri PD: 2 @ 150x8
DB hammer curl: 2 @ 40x8

Weight: 204

Yesterday:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 255x1; 265x1; 210x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Pendlay row: 105x5; 135x3; 155x2; 175x2; 190x2; 200x2; 210x2
Weighted incline sit ups: 2 @ 60x8

Weight: 205

Off to Vegas on Monday. Back next Friday for a light workout.

Yesterday:

Squat: 135x5; 165x3; 185x1; 205x1; 225x1; 245x1; 255x1; 265x1; 275x1
CG BP: 115x5; 135x3; 155x3; 175x3; 185x3
Pendlay row: 105x5; 135x3; 155x2; 175x2; 195x2; 205x2; 215x2
Weighted incline sit ups: 2 @ 60x8

Weight: 208! Eating itinerary on Vegas trip: Bob's Big Boy (Barstow)...Lucille's...Babycakes Cafe...The Burger Bar...Dunkin' Donuts...Baja Miguel's...Nove Italiano...The Feast @ GVR (breakfast buffet)...Portillo's (Riverside).

Today:

Safety bar squat: 110x5; 140x3; 170x3; 200x3; 220x3; 240x3
Push press: 95x5; 115x3; 135x2; 155x2; 170x2; 185x2; 195x2
DL: 135x5; 185x3; 205x1; 225x1; 245x1; 255x1; 265x1; 275x1. I did these 'sumo' style. It was the first time I've tried DL's this way. I figured it would be less stress on my lower back and I must say they felt pretty good.
Weighted incline sit ups: 2 @ 60x8.

Weight: 205. One weekend at work and my weight is right back where it was before the Vegas gorging.

I'm going to try something different for awhile. Basically an A/B split. 'A' will be safety bar squat, push press and DL. 'B' will be squat, CG BP and Pendlay row. I'll alternate 'A' and 'B' every other workout. So today was 'A', Wed will be 'B' and Fri will be 'A' etc. I'll see how my lower back holds up.

Today:

Squat: 135x5; 185x5; 205x2; 225x2; 245x2; 255x2
Pendlay row: 105x5; 135x3; 155x3; 175x3; 195x3
CG BP: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 165x7

Weight: 205

Today:

Safety bar squat: 110x5; 140x3; 165x1; 190x1; 215x1; 235x1; 250x1; 260x1; 210x7
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
DL: 135x5; 185x3; 205x2; 225x2; 245x2; 255x2; 265x2
Weighted incline sit ups: 2 @ 65x8

Weight: 206

Nice work!

I have a suggestion regarding situps & your back issues: stop doing situps. They are probably contributing to your back problem, if not causing it. If you feel the need to work your core or abs, there are lots of better things you could be doing.

Check this out: http://www.t-nation.com/free_online_...ore_training_1

Regarding DLs - when done with good form, they are very good for your back. I had some disc issues in my back about a year and a half ago. I've done a lot of things since then including soft tissue stuff, mobility exercises, ART, chiropractic adjustments, and a lot of heavy DLs, heavy trap bar DLs, and heavy RDLs (I noticed you're doing RDLs & DLs now, which will be good imo). My back is stronger than its ever been and the disc problems are basically gone.

Thanks for the link. Interesting stuff. I've always wondered if sit ups were causing any problems and it seems like they may be. I've tried the ab wheel before and I remember that they bothered my shoulder. I'll give them another try and see how they feel.

Yesterday:

Squat: 135x5; 185x3; 205x3; 225x3; 245x3
CG BP: 115x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2
Pendlay row: 105x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 175x7
Weighted incline sit ups: 2 @ 65x8. Too bad I didn't see Cha's post before I did these.

Weight: 207

Today:

Safety bar squat: 110x5; 140x3; 165x2; 190x2; 210x2; 230x2; 250x2
Push press: 95x5; 115x3; 135x1; 155x1; 170x1; 180x1; 190x1; 200x1; 160x8
DL: 135x5; 185x3; 205x3; 225x3; 245x3; 255x3
EZ curl: 70x8; 80x6; 90x4; 100x2

Weight: 206

Yesterday:

Squat: 135x5; 185x3; 225x1; 245x1; 265x1; 275x1; 285x1; 225x7
CG BP: 115x5; 135x3; 155x3; 170x3; 180x3; 190x3
Pendlay row: 105x5; 135x3; 155x2; 175x2; 195x2; 205x2
Ab stuff: 2 sets with the wheel. Did 7 reps and then 6 reps. Didn't seem to bother to my shoulder at all. Didn't roll all the way out but hopefully range of motion will improve as I do these more often. Did some offset waiters walks with 20# and farmers walks with 60#.

Weight: 206

Stop immediately if those hurt your shoulders. Those are a great/tough exercise, but there are other things that are easier on the shoulders if those bother you.