just like starting over

[drummer boy]

sunday december 11
romanian deadlifts 5x90 5x110 5x120 5x130 5x140 5x150
barbell rows 10x90 10x100 10x110

tuesday december 14
back squats 5x90 5x110 5x120 5x5x130
barbell rows 10x90 10x100 10x110

friday december 16
front squats 3x90 3x110 3x120 3x3x130

[JP]

hey man, long time no see

hows life?

[drummer boy]

hey man, long time no see

hows life?

life is good, generally speaking

[drummer boy]

sunday december 18
romanian deadlifts 5x90 5x110 5x120 5x5x135
barbell rows 10x90 10x100 10x115

wednesday december 21
strict overhead press 5x90 5x95 5x100 5x5x110 not bad, considering i haven't done this for while
pull-ups 5x3

wrenched my back nicely warming up for back squats on wednesday. bottom position, same injury as always. had this pretty much solved before, but haven't been lifting for a couple of years. gonna have to literally start again from scratch.

[drummer boy]

friday december 30
5 x [squat 10x25 lb/push-ups 10/pull-ups 3] [1:00]
strict overhead press 5x80 5x90 5x100 5x5x115

working around a tender lower back, will be another week or so before i can do lower body stuff. managed to 5x5 it on overheads with a tight belt. strange feeling because i never lift with a belt. still hurt, but better than nothing.

[drummer boy]

tuesday january 3
front squat 10x40 3x90 3x110 3x120 3x3x130
strict overhead press 5x80 5x95 5x110 5x5x120
pull-up 5x4

thursday january 5
front squat 10x40 3x90 3x110 3x120 3x3x130
hang power clean 3x3x80

back is on the mend, was able to stand and start walking again, which is good, because i have to start teaching again next week! started front squatting again, thankfully. this is one of the worst injuries i've had in terms of recovery time. still not there yet, will be a few more weeks. getting older i guess. everything with a belt this week, i may try a few things without a belt next week.

lower arm, cold flexed 11 7/8"
waist 38 1/8 "
weight 189.7 lb

[drummer boy]

sunday january 8
front squat 5x45 5x90 3x110 3x120 3x3x135
strict overhead press 5x85 5x105 5x115 3x5x125 with belt
pull-up 3x5
gripper 5x119 5x137 5x157 3x5x170
kb swing 3x10x45 need a lot of work on form on these!
plank 1:00

wednesday january 11 no belt
barbell row 5x95 5x105 3x5x115
romanian deadlift 3x95 3x115 3x125 3x3x135
power clean 2x3x135
kb swing 20x45
plank 1:00

friday january 13
front squat 3x95 3x115 3x125 3x3x140
strict overhead press 5x85 5x105 5x115 3x5x126 got some nice cheap ironwoody fractional plates!
pull-up 2x5 1x6
gripper 5x128 5x148 3x5x170
plank 1:00

back is getting there, like 1% per day. took a gamble on wednesday and tried some lower back work. back felt much better thursday and friday. flared up again a little bit today. i think that was probably from doing ohp yesterday without a belt. i should probably keep a belt on for those for a while. need to keep getting some blood, motion, strength back in there slowly.

started messing around with a kb a bit. form is all over the place, but felt good the few times i got it right. going to integrate some more conditioning stuff in over time. planks are getting better really quickly! whole body was vibrating after 20s the first time, but the end of the week it took about 40-50s. going to build up to about 2:00 then start adding some weight or try some roll-outs.

[drummer boy]

monday january 16
romanian deadlift 3x95 3x115 3x125 3x135 3x3x140
strict overhead press 5x85 5x95 5x115 3x5x127 belt on working sets
one arm barbell row 3x10x45
kb swing 20x45

tuesday january 17
front squat 3x95 3x115 3x125 5x3x140
plank 1:15

friday january 20
romanian deadlift 5x95 5x115 5x125 3x5x140
strict overhead press 5x85 5x95 5x115 3x5x130 no belt, solid
kb swing 20x45

back is almost 100%, some minor flaring up every now and then. lifted mostly without a belt this week, felt OK. it looks like i'm evolving towards a kind of ABA BAB workout scheme, split by those things that hit my lower back (RDL, OHP, swings) versus those things that don't so much (FS, rows, pull-ups). seems like i'm making progress, so i'll keep at it for a few months and see where it goes.

[drummer boy]

sunday january 22
front squat 5x95 5x115 3x125 3x3x140 bad twinge in lower back on last rep
one arm barbell row 3x10x45
pull-up 3x5
gripper 5x128 5x148 2x5x170 5x177
plank 1:10

tuesday january 24
romanian deadlift 5x95 5x115 5x125 3x5x145
strict overhead press 5x95 5x105 5x115 3x5x131
kb swing 20x45
plank 1:10

thursday january 26
one arm barbell row 3x10x50
pull-up 3x6
gripper 5x128 5x148 3x5x177
plank 1:10

figured out what's going wrong with my squats, i'm rounding heavily at the bottom position. tested it out in front of a mirror, can't really even reach parallel without serious rounding. so i'll have to leave off squats for a bit until i can get more flexible. until then, it will be posterior chain all the way.