Back to full health and another week getting stronger!

Tuesday, 12/1/09

Seated (on the floor) Axle Press w/2-50# chains, 5th peg: 115×8/135×5/. Chains plus, 45×5/55×3/60×3/65/70/75/80/85/.
Box Squats w/purp and mbs:/ I used a higher box to protect the injured groin.
95×5/115×5/135×4/155×3/185×3/185.
T-Bar Row: 70×8/120×8/130×8/130×8/.
Knee Ups: 10/10, w/50# chain/10/10/.

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As we wind down another cycle and Derek looks to sport-specific rugby training, Scott found willing lifters to go for max lifts on Thanksgiving Day.

Tuesday, 11/24/09

Axle Push Press, w/2 mb: 65×5/105×5/135×3/160×3/160×3/175×3/. Bands were wrapped around the bar twice.
Front Squat: 95×3/135/. Ok that’s all for the front squat. Apprehensive about doing any weighted squats, so instead, I did,
Barbell Step-ups: 135×10, each leg/185×8/185×8/.
Plyo Box Jumps, 24″. 3 x 7.
Single Dumbell Rows: 75×8/90×8/90×8/90×6/.
Front Plate Throw, 35#: 3 x 8.
Standing Cable Crunches: 100×10/110×10/110×10/110×10/.

Just about everything I did was preceded by a tentative movement to calibrate for an injury. Front squats were eliminated.

Thursday, 11/26/09

Looks like a deadlift and bench press ME day.

Power Cleans: 113×5/113×5/133×3/. These were put in toget the CNS ready to deadlift.
Deadlift ME: 245×5/295×5/325×3/345×3/385/415/440/462.5pr/475f/470f/. Gave it all @ 462, which is the only set I could count the weight of the collars!
Bench Press ME: 135×3/165×3/185×3/205×3/250/260 pr/270 pr/275f/.

Saturday, 11/28/09

Saturday was a big-time sick day. Sometimes you finish big, other times not so.

Back to heavy volume and a ME Tuesday which turned out to be a mixed bag; a personal best in the push press and a groin blow-out while working up to an Olympic squat pr.

Tuesday, 11/17/09

Push Press: 95×5/135×5/155×3/165×3/185/205 pr/225 pr/235 pr (need more leg drive  leg drive).
Back Squat: 135×5/185×5/235×3/275×2/285 f. (crashed the bar. My left side groin gave out and ended my run for a pr. damn!)
Chest-supported double Dumbbell Rows: 30×8/60×8/60×8/60×8.
Bar Front Raise: 45×10/50×9/.
Med Ball Sit-ups: 4×20. Legs close together. Could not do spread eagles, however.

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