Squat

Golfed 9 holes before the gym

Squat(cambered bar): 3×3@308.6/140
Side Bends
Single Arm/Single Leg Row: 3×10 w/70.5/32

Walking 9 holes before the gym probably didn’t make for the best squat workout.

Bench

Warm Up:
Single Arm Tricep Pushdown
Biceps
Standing W’s

Core:
2Board Bench: 5@209.4/95, 253.5/115, 264.6/120, 275.6/125, 286.6/130, 297.6/135, 308.6/140
Skull Crushers: 10@65/29.5, 85/38.6, 105/47.6

Bench is feeling good, had Graston and acupuncture on it on friday so I had a few days off before this workout. 308.6/140 is 33.1/15 more than I’ve done to a 2board since my injury.

Squat

Warm Up:
Glute Activation

Core
Cambered Bar Squat: 4@154.3/70, 264.6/120, 308.6/140, rib out
Ab Roller: 4×10

I popped a rib out on squats so I had to stop.

Deadlift

Warm Up:
Glute Activation

Core:
Sumo Deadlift(1 minute rest between sets): 5@264.6/120, 308.6/140, 330.7/150, 341.7/155, 352.7/160, 363.8/165, 374.8/170
Ab Roller: 3×8
Single Leg Glute Bridge

Going to try to shorten time between sets, been too lazy with cardio lately so this will be my punishment. It really felt like a punishment too.

Wow Long Time!

This is by far the longest I’ve ever gone without updating my blog. In fact before this I’m sure I’ve never gone more than a week without it! To say that I’ve been a little depressed by my lifting is maybe putting it a little lightly. The continual injuries have forced me to think and rethink why I do this to myself on a daily basis.
My right shoulder is still messed up but does seem to be on the mend, although that could just be the prescription anti-inflammatories that I’m on. I’m using this time on the drugs to try to find the root of the problem and fix it. I hope I’ve found it and will be better when the prescription runs out in a week.
My back was doing great when I was last posting and I was almost feeling strong again. However I decided to pull conventional one day to change it up, got to 170kg and hurt myself again. I really wish I knew what was causing this. My glutes were strong and definitely active at the time this happened so I don’t think that’s really the root. I still feel like my back is made of glass so I find myself being overly cautious in the gym everyday.
I continue to train and my back is feeling better and my shoulder is feeling better. I’m cautiously optimistic about being able to do Westerns in November. What I will be able to do will be the big question I guess.
I will try to keep up with some workout postings from here on out but I’m not following a program, just flying by the seat of my pants.