6 weeks out

Unequipped Meet in 6 weeks time,

Body weight = 110kg (6 kgs lost in 5 weeks or so)

Will be using the method of training as written by jack reape.

Saturday - 26/5/12 - first training session since fucking my back up on the deficit pull on the 18th
Squat - with belt
singles up to 160x1
press -
85x2 (+1 pp)
DL
240x1 - with belt
- conclusion, back is still fucked

Monday - 28/05/12

Squat
145x5
150x5
155x5
160x3 - lower back popped on 4th rep (assume its injury from deficit deads a few weeks back), fell forwards on 3rd, nacked my lower back

Bench
105x5
107.5x5
110x5
112.5x5
115x5

All easy, trying out some volume work.


Wednesday - 30/05/12
Back and hips very sore from squatting, did some mobility work yesterday, where I held the bottom of the squat for a total time of 10 mins ( very tough had to stand multiple times during)

Started using Jack Reape's method today:
1) Squat - very light, no belt
worked up to 120x3 each with very long pause

2) ME - Comp style bench - medium grip
145kg x1 strong but slow, lockout needs work.
I think this is a pb for my bodyweight?
Was able to get into a very strong position to bench, to wit supporting all weight on upper back/traps

3) Upper back work-
Press-Behind-Neck
60x6x4

Kelso shrug - (done at 45% angle)
60x12x2 - done light as havent done this exercise before

4) Deadlift - raw no belt
160x3 - overgrip no hook