What to do…

What I decided to do was drop out of the meet. I’m still training regularly but with no direction just trying to get my shoulder and low back healthy. After the new year I will regroup and get ready for nationals.

Bench Shirt and Squat Suit W8

I won’t go into great detail about these two workouts. Let’s just say that injuries are not working in my favor. Yesterday I tossed the shirt on and couldn’t press 235. Today I put on my squat suit and couldn’t squat 330.
My right shoulder and left low back are garbage right now. What to do what to do…

Squat W7

Warm Up:
Standing Abs: 2×20
Glute Abd Mobs: 2×10
Glute Bridges: 2×15
High Knee Walks: 2×10
Lunges: 2×12
X-Band Walks: 2×10

Core:
Squat: 8@365/165.6, 375/170.1, 385/174.6
SLDL: 6@295/133.8, 315/142.9, 335/152, 355/161
Pull Ups: 3×3

Worked out in Weyburn today, good squat, just light but my back is still a little sore.

Deadlift W7

Warm Up:
Standing Abs: 2×20
High Knee Walk: 2×10
XBand Walk: 2×10
Glute Abd Mobs: 2×10
Supine Bridge: 2×12
Hypers: 2×15

Core:
Deadlift(38 Fusion): 1@617.3/280(belt), 1@617.3/280(no belt)
Hypers: 3×12 w/52.9/24
Ab Fallouts: 3×8
Single Leg Supine Bridges: 3×6

Good workout, didn’t know where my deadlift would be but the 280 felt like an opener.

CGB W7

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
CGB 1Board: 5@275.6/125, 297.6/135, 308.6/140
CGB 2Board: 5@319.7/145, 330.7/150, 341.7/155
Band Assisted Pull Ups: 5×3
Hand Switches: 3 sets till almost failure

Good workout, I’m happy to be able to actually bench some without major pain.

Squat W7

I did my usual warm up started to do squats, was planning to do straps down with bands but on the first set with bands(175kg w/belt) I retweaked my back. I dont think it’s too serious and I think I’ll be able to get it back in shape quickly but this is really telling me I’m doing something wrong. I think that thing is ignoring my low back strength. I need to be doing good mornings.

Band Squat W6

Warm Up:
Standing Abs: 2×20
High Knee Walk: 2×10
XBand Walk: 2×16
Supine Bridge: 2×12
Lunges: 2×10

Core:
Cambered Bar Squat + Bands(Green+Purple=143.3/65): 4@341.7/155, 363.8/165, 374.8/170, 385.8/175

Squats felt good, better than they did last week and I had another 55.1/25 of band tension today. Ended up painting at the gym so didn’t do accessory.

3Board W6

Warm Up:
Standing Abs: 2×20
External Rotation: 2×15
Internal Rotation: 2×15
Behind the head pull apart: 2×20
Pull Apart: 2×20

Core:
3Board Bench: 5@319.7/145, 341.7/155, 352.7/160, 363.8/165, 374.8/170
Band Assisted Chin Up: 4×5
Feet Elevated Scap Pushup: 3×10
Ring Fallouts: 3×8

Right shoulder is still feeling bad.

Deadlift W6

Warm Up:
Standing Abs: 2×20
XBand Walks: 2×8
High Steps: 2×10
Glute Add Mobs: 2×8
Supine Bridge: 2×10
Single Leg Bridge: 2×8
Wall Marches: 2×10

Core:
Deadlift: 5@440.9/200, 451.9/205, 463/210, 474/215, 485/220
Bulgarian SS: 5per leg@99.2/45, 121.3/55
Planks: 2x 1:30

Deadlifts were rough, I think all the hip/glute activation/mobility work might have made everything a little tired.