12/2
Front squat waves
8@ 135, 6 @ 155, 4@ 185, 8 @ 145, 6 @ 175, 4 @ 195

Bench Press w/ fat bar

8@ 120, 6 @ 160, 4@ 170, 8 @ 130, 6 @ 170, 4 @ 190

4 x 150m sprints.

12/3
RDLs 135 x 8, 155 x 6 175 x 4
145 x 8, 165 x 6, 185 x 4

Chins bw x 8 , +10x 6 +25x 4
+10 x 8, +25 x 6, +35 x 4

Bent over rows 5 x 10
45 back extension 5 x 10

12/3
Press
95 x 8, 115 x 6, 125 x 4

Face Pull 3 x 20

Incline treadmill +25# highest incline x 12 min @ 3mph

1/13
I still lift and run, mostly lift.

Back still isn't 100% Maybe 85 - 90% at best.

Can front Squat, RDL, and KB Snatch with little to no pain.

FS x 225 for a set of 4 and that was nice, RDls to 225, KB snatch my standard is 32kg for 3 x 5 so I don't lose my love for the quick lifts.

Been benching and doing lots of vertical pulling. Did a chin up x + 85# for a single. That's cool I guess. 210 for a set of 4 w/ fat bar on bro press.

Will test my max effort mile by the end of the month. Shooting for sub 6:00.

oddly enough, sitting hurts the most. doing some Mcgill stuff, hip internal rotations, and bird dogs. We'll see

Have you been to a doc for the back? How long have you had the back issue? What are the symptoms?

No - haven't had time and getting to Dr K is too difficult given his hours.

2 - 3 months

Mostly feels like stiffness. I don't trust it on fast/powerful movements. Lots of unloaded flexion doesn't feel great

Have you read Low Back Disorders?

Yes, I need to go back through my notes.

I've been doing lots of cat camels, side planks, bird dogs, and curl ups. I've added some hip mobility (posterior capsule stretches and anterior hip) with chops and lifts from gray cook. feels decent.

Most importantly, away from the gym and in the gym, ALWAYS avoid doing things that cause pain.

Still lifting and working on the back. Been Lax balling like mad and jfc is my TL junction jacked up.

2/4

Fat bar bench press
15@160 - 10@175 - 8@185 - 6@200

Fat bar chin ups
x 15, x 10 unbroken, 8@ 25, x 6@35

Felt great.

2/5
Dips 5 x 10
INverted Rows 5 x 10
Pull aparts 5 x 12

Jump rope 3 min on 1 min off x 5

2/6

Fasted.

Jump rope 5 min on 1 min off x 4

2/9
Press x 8@95, x 6 @ 105, x 4 @ 115
Pull ups (fat bar) x 8, x 6+25#, x4+35

Press x 8 @ 105, x 6 @ 125, x 4 @ 135
Pull ups x 8 @ 25, x 6@40, x 4 @45

Inverted Rows 5 x 10
Dips 5 x 10

Heaviest I've pressed in a while as I don't trust myself to not arch my back. Used a band as a belt to cue ribs down, felt good.

Nice. Any plans to see Fred at his office? What he said makes sense to me as to why you are always arching your low back.

Have an appt Wed night. I've been mashing the **** out of my tspine and erectors. Did he mention anything specifically? Trying to do whatever I can to start feeling 100%

I was referring to what he told you about why it arches, and how loosening that up and seeing someone for regular adjustments would be good.

Back is starting to feel better.

Mashing is helping greatly.

2/14
Press x 10, 8, 6 @ 40kg
Pull ups x 10, 8, 6

SL squats front rack x 10,8,6 /side @ 40kgs

400m x 4, :90 sec recovery.

2/18
Went to Chicago - great city - good pizza.

2/21 Saw Chrio - said something about facet syndrome. Was told to snatch - will report back tonight.

86kgs

Did you go to Fred?

Yessir, really nice guy. Thanks for introducing me

2/23
Prowler Push x 16
Emotm @ sled + 140

Almost puked, haven't been pushed that hard in a while. Felt good



2/24
Snatched for the first time in 5 months. 3 sets of 3 position snatch @ 95#. No pain!

2 x 8& SL DLs @ 48kg
2 x :30 Back Extension Holds
2 x 20 Valslide body saw

4 x Gym Sled Rows w/ 180
Dying Bugs 2 x 12
Spread Eagle Sit Ups 2 x 20

He doesn't do all the stuff that Dr K does with regards to soft tissue work, but he is a brilliant guy and he knows about treating athletes. And he squats >800.

You should lift with us one of these days.

Ya - when I reintroduce conventional DLs I'll want more eyes on me.

3/10

Getting back to it after a bit of time off. Been doing some interval runs and lots of prowler work. Body recomp is getting there. Diet is good not great but that's always a moving target.

BW: 85.6kg

Bench std bar
x 8, 175
x 6, 185
x 4, 200
x 8, 180
x 6, 195
x 4, 210

Chin up
x 8, BW
x 6, 25
x 4, 40
x 8, 25
x 6, 40
x 4, 50

Band resisted push ups 3 x 10
Cable Rows 3 x 10
Face Pulls 3 x 15

Hammer curl 3 x 15
Push Downs 3 x 15

Shoulder prehabs.

I'll be running volume weeks and intensity weeks - intensity weeks have wling in them and volume is mostly big barbell stuff. We'll see how it goes.

3/15
A1) FS 8 6 4 8 6 4
A1) Body saw 6 x 10


155 x 8
175 x 6
205 x 4

175 x 8
205 x 6
225 x 4

Hard - my legs are not in squatting shape.

3/17
~ 400 m x 8 w/ 90 sec recovery.

Awful but running with a friend makes it more tolerable.

Legs were absolutely shot.


3/19
Bench 3 x 5,5+ 185, 185 x 10
Neutral grip Chin ups x 5
+30, + 40, +50

DB Rows 3 x 10& @ 70
Landmine Press 3 x 10& @ 25.

3/21
Run
2 min on 1 min off x 4
Lung burner


3/22

Bad week for training - got in mobility work and med ball throws went home after 13 hour day.

3/24

Power clean + Jerks doubles
135
155
175
185
200

Actually felt good - almost felt athletic.

DL conventional 5s
135
225
275

Wrapped it up.

Farmers Gym x 1.5 x 3 @ 90/hand

Prowler Gym x 4 @ 95.

Deadlifts had more but this felt like a decent starting point. No sense in rushing. Lacked confidence more than anything
Farmers were way too light. My grip is starting to get silly strong from all the fat bar chins/pull ups.
Prowler was too easy as was training with friends. I had at least 4 - 6 more.

It's fun to actually train again.

3/25

BP 5 x 5 @ 195. EZPZ

Chins 5 x 5
25
35
45
50
35 x 8

DB Rows 5s
85
90
95
110

~ 1 mile run 1 mile walk

3/26
DB Snatch 5s
50
60
70

Prowler shuttle, low + high handles
50# Gym x 5 Rest :60

Slightly awful