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
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