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PaulM
05-01-2011, 05:10 PM
Hello all,

I am currently just getting back to lifting heavy after a L5 stress fracture. Really excited to be getting back close to 100%. My competition max are as following
Squat: 505
Bench 405
Deadlift: 605

Right now I am just getting back into the swing of things. Been training Raw for a while, thinking about getting back in the gear soon. My body weight has dropped from 245 to 215 since achieving these numbers. So right now my main goals are to get back into my gear and to get my weight up. So PR's now are post-injury best

Thank you all for reading

PaulM
05-01-2011, 05:13 PM
Tuesday April 19th
Bench 45x5 45x5 95x3 135x3 155x1 185x1 225x1 245x1 265x1 275x1 295x1 PR
3 board 225x3 275x2 295x2 315x2 335x2 PR 355x0
Closegrip 165x12 165x12 165x12

Wed April 20th
Powerclean 45x1 125x1 125x1 165x1 185x1 185x1 205x1 225x1 225x1 225x1 PR
Speed Pulls + Light Band 205x1 295x1x6
Ab roll outs x6 x6 x6

Friday April 22
Super Set
Explosive Band Assisted Pushups (light band) 6x2
pull up bw+50x3x6


Super Set
Bent Row 155x10x4 PR
Rear Delt fly 15x12x4


Super Set
Straight Arm Pull Down 55x10x3
Face Pull stackx12x3


Saturday April 23
Back Squat 45x5 95x3 135x2 185x1 225x1 275x1 315x1 365x1 PR 315x1 315x1

Monday April 25th
Bench 45x5 45x5 95x3 135x3 155x1 185x1 225x1 245x1 265x1 275x1 315x0
3 board 275x2 315x2 335x2 355x0 335x2 315x3 315x3 315x3
closegrip 175x12 PR 175x8 175x6
Pallof Press x10x4

Wednesday april 27th
Powerclean 45x1 125x1 125x1 165x1 185x1 185x1 205x1 245x0 225x1 225x1 225x1
Speed Pulls + silver 205x1 295x1x3 355x1x3
Super Set
Ab roll outs x5 x5 x5
GHR x5 x5 x5


Friday April 29th
Super Set
Explosive Band Assisted Pushups (light band) 8x2
pull up bw+50x3x8


Super Set
Bent Row 175x10x3 PR
Rear Delt fly 17.5x12x3


Super Set
Straight Arm Pull Down 65x10x3 PR
Face Pull stackx12x3


Sat.

Front Squat 45x5 95x3 135x3 185x1 225x1 245x1 275x1 295x1 275x1 275x1 275x1
Back Squat 225x5 245x5 265x5
Lunges 50x7e 50x7e 50x7e
Reverse Band Jack Knife- Light band x10 x10 x10

Mark!
05-01-2011, 06:02 PM
Awesome catch up Paul. Good to have you on bored here at WBB and welcome. Glad to see you back to lifting at that injury, sounds like it was a major suck to go through bro.

Coke
05-02-2011, 11:32 AM
Obviously resuming things well after the injury, wishing you the best in getting back to and surpassing previous levels.

PaulM
05-02-2011, 03:03 PM
Awesome catch up Paul. Good to have you on bored here at WBB and welcome. Glad to see you back to lifting at that injury, sounds like it was a major suck to go through bro.


Obviously resuming things well after the injury, wishing you the best in getting back to and surpassing previous levels.

Thank you both, the injury was pretty frustrating, but I took more time off than I should have. I kind of lost motivation. It is good to be back though

Todays Workout

Bench 45x5 135x5 185x3 225x3 245x3 265x3 275x3 PR
Rev Band *silver* 315x1 335x1 365x0 345x1 345x1 345x1 PR
Pin Press (chest level) 185x1 205x1 225x1 255x1 255x1 PR 245x1
Pallof Press x10x3

Felt really good. Should have hit 365 though. Bands where completely deloaded like half way through

hug dog
05-02-2011, 03:17 PM
Thats a heck of a week. Nice start for this week as well.

Mark!
05-02-2011, 07:49 PM
Definitely a nice start. Gonna have to try me some reversed band benching, seems a lot of guys are doing.

PaulM
05-03-2011, 05:14 PM
Definitely a nice start. Gonna have to try me some reversed band benching, seems a lot of guys are doing.


Thats a heck of a week. Nice start for this week as well.

Thank you both

Reverse band benching is great. One of my favorite exercises. I have to stop myself from doing them too often

Today


Sumo 125x3 205x1 *breifs on* 285x1 365x1 365x1 365x1 425x1 485x1 525x1 545x0
Back Squat 225x1 275x1 315x5 365x5 PR

really tired today... First day in briefs in almost 2 years... Should have hit 545 got it to the knees no excuse not to lock out... Will be fun to go heavier on squats with briefs, although I am very concerned about my back while back squatting as it seems to show the most problems when I have a bar on my back

t gale
05-03-2011, 06:05 PM
Hi Paul, welcome to wbb. good luck on ur journey back. how old are u? and do u train alone or with crew?

PaulM
05-03-2011, 07:02 PM
Hi Paul, welcome to wbb. good luck on ur journey back. how old are u? and do u train alone or with crew?

I am 20 weigh about 215. Right now I train with one other person, but I recently started a Powerlifting Club at UConn so next semester Ill have a whole crew.

Guess Ill throw some goals up here

Current: --- Goal for September 1st
BW: 215 --- 225
Bench (raw) 315 --- 345
Squat (breifs) 405 --- 525
Deadlift (equipped) 525 -- 605

Deadlift and squat should come back fast as I just started training legs about 4 weeks ago. Squat number right now is super conservative

Brian Hopper
05-03-2011, 08:28 PM
Welcome to WBB!!!! Your training is look good Paul, and good luck with your goals.

NickAus
05-03-2011, 08:33 PM
Should call this the PR journal :)

Looking on track!!

Mark!
05-04-2011, 12:06 AM
Got some solid goals Paul, looking forward to seeing you accomplish them here.

HJP
05-04-2011, 04:10 AM
Nice looking training Paul! Goals looking solid too. Look forward to following your progress :)

PaulM
05-04-2011, 08:55 AM
Welcome to WBB!!!! Your training is look good Paul, and good luck with your goals.

thank you. glad to be posting here

Should call this the PR journal :)

Looking on track!!

ahah its just cause I havent gone heavy in so long its like noob gains all over again


Got some solid goals Paul, looking forward to seeing you accomplish them here.


Nice looking training Paul! Goals looking solid too. Look forward to following your progress :)

Thank you




Finished finals today... officially done with this semester

Coke
05-05-2011, 01:03 AM
You are bound to surpass those goals soon enough, especially since you are using a great deal of muscle memory right now to restore the status quo.

PaulM
05-06-2011, 10:11 AM
yes I agree. Just need to get use to handling heavy loads again


Yesterdays workout...

been on teh verge of getting sick the past couple days. Felt really weak and tired so I took it easy

Super Set

* Explosive Band Assisted Pushups (light band) 6x3
* pull up bw+25x3x6

Super Set

* Cable Row 180x12x3
* Face Pull stackx12x3

Brian Hopper
05-06-2011, 03:11 PM
Props on getting in and getting some work done considering the circumstances.

borracho
05-06-2011, 03:21 PM
Nice work paul...looks like you're on your way. What sort of injury are you coming back from?

HJP
05-06-2011, 07:20 PM
Good work Paul, smart idea taking it easy! Still looking like a solid workout. Keep up the workouts, glad to hear you've finished finals, bit of stress off

PaulM
05-08-2011, 11:44 AM
Props on getting in and getting some work done considering the circumstances.

Thank you after 3 consecutive nights of 14+ hours of sleep Im finally fully functioning again


Nice work paul...looks like you're on your way. What sort of injury are you coming back from?

L4-L5 Stress fracture


Good work Paul, smart idea taking it easy! Still looking like a solid workout. Keep up the workouts, glad to hear you've finished finals, bit of stress off

Thanks HJP



Today

First day going heavy on back squats

Back Squat 45x5 135x2 225x1 *Briefs on* 315x1 365x1 405x1 455x1 PR 495x0
Box Squat 365x3 405x3 455x3 PR
DB Windmill 45x8x3
Back Ext 45x12x3


Should have gotten 495 just freaked out not use to the weight...
ab strength is getting up to par, back rarely bothers me unless I stop doing abs atleast twice a week
lower back strength is pathetic and the next weak spot that I will be addressing. Crazy lower back pump leaving the gym today, driving home sucked ahaha

Brian Hopper
05-08-2011, 12:55 PM
Good job on the PR's!!!!

Coke
05-08-2011, 06:17 PM
Nice work with those squats Paul.

Mark!
05-08-2011, 11:52 PM
Solid work Paul.

HJP
05-09-2011, 01:05 AM
PR city in here man! Keep up the fine efforts.

I hate driving home with that lower back pump, makes ya sit upright for sure lol

PaulM
05-11-2011, 08:54 AM
Thought I posted this yesterday must have not gone through...

Thanks guys... Lower back pump def kept me sitting up straight all day

As for the workout yesterday

Bench 45x5 95x5 135x3 185x1 225x1 245x1 265x1 285x2 PR 275x2
Rev Band *double choked silver* 315x1 365x1 405x1 PR 365x1
Pin press from chest 265x1 245x1 245x1

thought i double choked the band last week but I didnt, so there was more tension this time, was almost completely deloaded at top (like minus 20 lbs max)

Brian Hopper
05-11-2011, 11:16 AM
Nice job on the PR!!!

Coke
05-11-2011, 01:12 PM
Impressive and stellar lifts bro.

HJP
05-12-2011, 02:18 AM
Nice PR's!! Training looking solid as

PaulM
05-12-2011, 03:25 PM
thanks guys


Superset

Sumo Dead 45x3 135x3 225x1 315x1 345x1x6
Conv Dead 45x3 135x3 225x1 315x1 345x1x6

Lockouts from mid shin 345x1 405x1 495x1 525x1
Back Ext 45x10x3


deadlift and squats still well behind where they where... about a year and half ago i pulled 535 from the ground raw now struggling to lock it out ahah... in much need of a deload week... scheduled for next week but might start early

NickAus
05-12-2011, 03:51 PM
That lower day looked good!!

Congrats on those bench PRs too!!

Brian Hopper
05-12-2011, 06:54 PM
Nice work on the supersets!!!!

HJP
05-14-2011, 12:14 AM
Nice efforts, deload when you need man, you know your body!

PaulM
05-15-2011, 09:01 AM
That lower day looked good!!

Congrats on those bench PRs too!!


Nice work on the supersets!!!!

Thanks. It feels great to actually go heavy on lower body.



Nice efforts, deload when you need man, you know your body!

Yes, I decided to start early. Looks like it was a good choice. Ive gained 5 lbs in 3 days, looking forward to getting back at it

Yesterday went in did alot of ab work Pallof presses, reverse band jack knives. Did about 50 pullups and alot of rotator work. Still felt pretty tired and weak. Will go in on Monday and decide weather to end the deload one more session or not

PaulM
05-16-2011, 06:56 PM
back at it ;)


Push Press 45x5 45x5 135x3 135x1 185x1 225x1 PR +20lbs
Floor Press 225x1 245x1 275x1 315x1 PR +40 lbs
Super Wide Grip Bench 135x15 135x15
DB Fly 45x8x3
Ab Rollout 135x6x3

Brian Hopper
05-16-2011, 07:00 PM
Wow, good job on the PR's!!!!

Coke
05-16-2011, 08:38 PM
Putting in work Paul, nice job.

HJP
05-17-2011, 02:23 AM
Huge PR's!! You had any issues with the injury site since starting training or hassle free?

PaulM
05-17-2011, 11:54 AM
Wow, good job on the PR's!!!!

Thank you Brian



Putting in work Paul, nice job.

Always! Thanks


Huge PR's!! You had any issues with the injury site since starting training or hassle free?

Thank you... not problem free but no longer debilitating. The more ab work I do the less it hurts, so I have to keep up on that. Need to start bringing my lower back, back up as I havent done any direct lowerback work in over a year. My back squat volume is still limited because after so many sets it starts hurting. I have yet to really push the squat weight as with heavier loads it still hurts. Also the day or two after doing heavy back squats it is really stiff and hurts. It takes a long warmup to bench without any pain after squatting. So it is still an issue but its getting there

john o
05-17-2011, 10:29 PM
Strong training Paul! I've been dealing with back problems myself for a good while now. It can definitely be frustrating, but you are doing well.

PaulM
05-18-2011, 05:14 PM
Strong training Paul! I've been dealing with back problems myself for a good while now. It can definitely be frustrating, but you are doing well.

yes, very frustrating! Especially when it hurts for no apparent reason


Today


Speed Sumo Pulls Against Black Bands 125x1 125x1 205x1 205x1 285x1x6 365x1 365x1
Front Squat 185x5 225x5 225x5
Back Ext 45x12x3


back of my knee started hurting halfway through the deadlifts not to bad just slightly annoying. Not sure what that is...

new band set up made me reall concentrate on splitting the floor... Crazy tension with the blacks

NickAus
05-18-2011, 06:37 PM
Great pressing Paul!!

HJP
05-19-2011, 01:19 AM
How wide are black bands?

Nice pulling man!! Good all encompassing session too

john o
05-19-2011, 01:20 AM
Pulls and front squats are a winning combo!

Brian Hopper
05-19-2011, 06:32 AM
Pulls and front squats are a winning combo!

Yep, they just go together like PB&Jelly!!!!

PaulM
05-19-2011, 06:32 PM
Great pressing Paul!!

Thanks Nick... Pressing is really coming along


How wide are black bands?

Nice pulling man!! Good all encompassing session too

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=245

they are these bands the Elite Strong Band. 2 1/2 inch wide


Pulls and front squats are a winning combo!

yea I love the combo



today I felt very tired and Im starting to get sick... So real easy day saving it for squats Sat

Explosive Band Pushupps Red band bwx2x6
Chest Supported Row 3platesx10
Pullups 50 total

NickAus
05-19-2011, 08:07 PM
Great speed sumos bro...........Im doing some tonight which Im pumped for..........been a while.

Looking good!!

john o
05-20-2011, 12:10 AM
Hope you feel better for the skwats.

PaulM
05-23-2011, 11:34 AM
Great speed sumos bro...........Im doing some tonight which Im pumped for..........been a while.

Looking good!!

yea I love speed pulls, but Im always so tempted to go heavy ahah


Hope you feel better for the skwats.

Thanks bro feeling alot better now


Was going to go Sat. but didnt realize the gym closed early, and I wanted to start squatting at the beginning of the weeek so I took a few days off and went at it today


Box Squat 45x5 135x5 225x3 *briefs on* 315x1 405x1 455x1 *knee wraps* 495x1 525x1 PR
Rev Band *silvers* 525x1 545x1 585x1 PR
Superset

Pallof Press x8 x8
Back Ext 45x12x2
Anti Rotation Thing x8 x8


Bands completely deloaded at top. 525 felt good probably could do a little more. My best box squat pre-injury was 525x2 with no knee wraps, so Im almost there

borracho
05-23-2011, 01:56 PM
Huge box squats and congrats on the pushpress/floor press PRs!

Brian Hopper
05-23-2011, 07:33 PM
Props on the PR's!!!

NickAus
05-23-2011, 08:33 PM
Nice work!!

HJP
05-24-2011, 01:52 AM
Huge box Squats!! Good to see you getting up there with those man

PaulM
05-24-2011, 02:53 PM
Huge box squats and congrats on the pushpress/floor press PRs!


Props on the PR's!!!


Nice work!!


Huge box Squats!! Good to see you getting up there with those man


Thanks everyone


This morning I walked for 2.5 miles between 3.5 and 4.0 mph. Going in to do back work later today

PaulM
05-24-2011, 06:05 PM
Explosive Band Pushup *red band * 6x2
Pull-ups bw+25x5x6
Underhand Bent Row 145x10 145x10 165x10
Reverse band jack knife x10x3

tweaked my back on bent rows... hopefully it isnt substantial.... Really would hate for this to set me back

NickAus
05-24-2011, 06:37 PM
Contrast showers worked very well for me (pulled lat which was pretty bad last friday).

Good luck.

Brian Hopper
05-24-2011, 06:40 PM
tweaked my back on bent rows... hopefully it isnt substantial.... Really would hate for this to set me back


Damn, everybody seems to be getting hurt. Take it easy and put some ice on it.

john o
05-24-2011, 07:22 PM
Awesome work Paul! Wish you well with the back strain.

HJP
05-25-2011, 12:58 AM
Hope the back heals up quick. Session looking good mate. Keep us informed with the back...

PaulM
05-25-2011, 05:18 AM
Turns out its a little more than a tweak. Shitty sleep then woke up this morning and am in the worst pain i've ever been... my lower left back hurts and the pain is radating half way up my back and half way down my leg... I went to get out of bed and just collapsed. I can't stand up straight without extreme pain. I'm extremely disappointed...

Brian Hopper
05-25-2011, 02:23 PM
Turns out its a little more than a tweak. Shitty sleep then woke up this morning and am in the worst pain i've ever been... my lower left back hurts and the pain is radating half way up my back and half way down my leg... I went to get out of bed and just collapsed. I can't stand up straight without extreme pain. I'm extremely disappointed...

That's not good, I would definitely get that checked out.

HJP
05-25-2011, 09:19 PM
Not good mate... Seen dr yet?

PaulM
05-26-2011, 04:09 PM
feeling alot better can actually move now, but it still hurts like a bitch. Was trying to see the schools athletic trainer for free but was unsuccessful so Im going to go to the doctor tomorrow

Brian Hopper
05-26-2011, 07:02 PM
feeling alot better can actually move now, but it still hurts like a bitch. Was trying to see the schools athletic trainer for free but was unsuccessful so Im going to go to the doctor tomorrow

Glad to see that it's feeling better, but sorry that it still hurts you. Smart move going to see the doctor!!!

john o
05-27-2011, 01:15 AM
Back issues can be debilitating, and I know you have had your share. Best of luck, hoping for good news from the doctor.

HJP
05-27-2011, 02:53 PM
Glad to hear it's abit better. Hope the dr can help get it sorted asap

PaulM
05-28-2011, 05:24 PM
couldnt get an appt. til Wed. It is getting better every dayso I might start lifting super light because Im dying of bordem over here

HJP
05-28-2011, 05:49 PM
lol make sure its super light!You don't want to aggravate it

Brian Hopper
05-28-2011, 07:50 PM
couldnt get an appt. til Wed. It is getting better every dayso I might start lifting super light because Im dying of bordem over here

If your going to train, becareful and make sure you go light and don't let the numbers get into your head.

PaulM
06-01-2011, 04:58 PM
yes thanks guys heres the plan

back is no longer hurting. It still feels awkward in some positions and weak overall. I recently got a full time job painting so im taking this week to adjust to the sleep schedule and being in the sun along with foam rolling + mobility work. Next week ill start lifting light 3 -4 times a week and take it from there. The doctors appointment got moved til friday due to a scheduling miscommunication

HJP
06-02-2011, 01:37 AM
Sounds good mate. Goodluck with the appointment!

Brian Hopper
06-02-2011, 07:21 AM
Good luck at the doctors, hopefully it's all good news!!!!

PaulM
06-06-2011, 07:04 AM
doctor wasnt much help at all..pretty much just said to be more careful ahaha

soo going to start slowly working back into things. My car broke down so at the moment Ill be doing body weight stuff till that gets fixed. First workout later today :)

Brian Hopper
06-06-2011, 03:57 PM
Sorry the doctor wasn't much help and that your car broke down. Just take it easy and don't push it. The bodyweight stuff might help out alittle.

HJP
06-07-2011, 02:39 AM
Bliming doctors lol oh well take it easy and slowly mate. Body weight sounds wise!!

PaulM
06-15-2011, 07:14 PM
Been doing some bw stuff and actually running a little ahaha finally got my car back and back into the gym




Floor Press 45x5 135x5 185x5 225x5 245x3 275x3 225x8 PR
Pullup x5 x5 x5 x5 x5 x5 x5 x5
Dips x5 x5
Ab Roll Out x8 x8 x8
Cable Rows 120x15 120x15

Brian Hopper
06-15-2011, 07:21 PM
Good job on the PR Paul!!!!!

NickAus
06-17-2011, 05:50 AM
Nice PR!!

PaulM
06-19-2011, 09:40 AM
thanks guys


yesterday

Front Squat 45x10 135x5 185x3 225x1 245x1 275x1
Back Squat 135x5 225x8 245x8 275x5
Ab Circuit


Took it easy no belt.

HJP
06-21-2011, 03:25 AM
Nice work. Starting with front squats ay! Awesome

john o
06-21-2011, 03:08 PM
You are doing a nice job working your way back.

PaulM
06-21-2011, 06:01 PM
yea abs all the way ahaha


didnt eat well today and didnt feel great in the gym

Floor Press 45x5 135x5 185x5 225x5 245x3 275x2
Pullup x5 x5 x5 x5 x5 x5 x5 x5
Dips x5 x5 x5
Pallof Press Orange Bandx8 x8 x8
Ab Roll Out x8 x8 x8
Tricep Pushodown stackx8 x8

HJP
06-23-2011, 02:57 AM
Nice work! Plenty of pull ups there!

Brian Hopper
06-23-2011, 08:30 AM
Nice job Paul!!!

PaulM
06-23-2011, 07:52 PM
thanks guys.


Front Squats 45x10 135x5 185x3 225x1 275x1 315x1 PR
Squat 315x3 365x1
Super set

Plank Plate cross over 4/10s x2 3 sets
Splite lunge Pallof Press x8 3 sets

HJP
06-24-2011, 05:46 AM
Front Squat PR!! Nice!!

Brian Hopper
06-24-2011, 10:29 AM
Good job on the PR!!!!

PaulM
06-26-2011, 12:06 PM
thanks guys

today

Pull-up bwx5 bw+45x1 bw+90x1 bw+125x0 bw+100x0 verryy close
Incline DB Bench 75x8x3
Chest Aupported Row 2.5platesx12x2
Hammer Curls 45x10x2

HJP
06-27-2011, 09:31 PM
Heavy pull ups in there! Nice bit of varied upper work in there too

Brian Hopper
06-28-2011, 07:04 AM
Strong pull-ups!!!!

PaulM
06-28-2011, 12:19 PM
Thanks guys heres a video of the pullup... skip to 1:10

dsFJAJYFEsc


a little wiggly at the top ;)

PaulM
06-28-2011, 04:47 PM
Bench 45x10 135x5 185x3 225x3 275x3 315x1 PR
Rev Band 315x3 365x1 PR
Bench 185x16 PR
Pull up x5 x5 x5 x5 x5 x5
Dips x5 x5 x5
Ab roll out x8 x8 x8
Swiss ball ab thing x10 x10 x10
Pallof press orangex8 x8
Leg raises x20 x20

HJP
06-28-2011, 11:47 PM
Three PR's in one session... envious lol and thats some volume with the bench pr man

Coke
06-29-2011, 01:01 PM
Doing very well dude, props.

PaulM
06-30-2011, 10:43 PM
thank you I am trying to up the volume of my training in general.

Box Squat 45x5 135x5 225x3 315x1 *briefs* 405x1 455x1 495x1 *knee wraps* 545x0
Sumo Deads 205x1 285x1 365x1 365x1
Conv Dead 205x1 285x1 365x1 365x1
Split Squat Pallof Press x10 x10 x10
Back Extensions x30 45x10

HJP
07-01-2011, 12:38 AM
Nice session for the lower an the lower back! Solid.

Why all singles on your deads that day?

PaulM
07-06-2011, 09:06 AM
Nice session for the lower an the lower back! Solid.

Why all singles on your deads that day?

Thank you... I very very rarely do more than a single on deadlifts. Since the deadlift is a completely concentric lift I dont see it necessary to do reps where the greatest force is the eccentric portion of the lift. And my deadlift has always been my best lift and Ive always made progress So i never really changed my training. Maybe when my deadlift stalls Ill do some reps



Bench 45x5 135x3 185x1 225x1 285x1 285x1 285x1 285x1 285x1
Pin Press 315x1 365x1 385x1 PR
Pull-up x5 x5 x5 x5
Cuban Press 10x10 10x10 10x10
Face Pull Stackx12 Stackx12
Ab Rollouts x10 x10

Brian Hopper
07-06-2011, 03:23 PM
Strong work on the PR.

HJP
07-06-2011, 04:31 PM
Fair call! I like singles on it too! I started doing a few reps again lately more to mix it up. Keep going strong mate!

PaulM
07-06-2011, 04:36 PM
yea sometimes ill do like 5 singles under 30 seconds so its pretty much like 5 reps but i get to reset and go through my whole pre deadlift routine again

Front Squat 45x5 135x5 185x3 225x1 285x1 285x1 285x1 285x1 285x1
Speed Pulls 285x1 285x1 285x1 285x1 285x1 285x1 285x1
1 Arm Farmer Walk 100x2lengthsx3
leg raises x10x10

PaulM
07-08-2011, 02:16 PM
Bench with 3 second pause 45x5 135x5 185x3 225x3 225x3 225x3 225x3 225x3
Bench 185x17 PR

short day

Coke
07-08-2011, 05:47 PM
Like how the sessions are going Paul.

Mark!
07-08-2011, 06:00 PM
Work is work Paul, good stuff.

Brian Hopper
07-08-2011, 07:11 PM
Good job hitting those reps afterwards and hitting a PR.

HJP
07-10-2011, 03:45 AM
Solid rep PR mate!!

PaulM
07-12-2011, 11:09 AM
Like how the sessions are going Paul.

Me too! Thanks CoCoa


Work is work Paul, good stuff.

Thanks Mark


Good job hitting those reps afterwards and hitting a PR.

thank you! I have to force myself to do the reps afterwards as I hate doing them


Solid rep PR mate!!

Thanks


Sunday

Squat 45x5 135x5 225x3 275x1 315x1 *breifs on* 365x1 405x1 455x1 495x1 *add rev silver bands* 495x1 545x1 605x0
Rev Band Jack Knives x12 x12 x12
Back Ext 45x12 45x12

Coke
07-12-2011, 12:57 PM
Big day with the squats guy.

PaulM
07-13-2011, 08:30 PM
Big day with the squats guy.

ahaha slightly disappointing day but I made up for it today

Yesterday

Bench with 3 second pause 45x5 135x3 185x3 225x3x5
Pull Up bwx6x9
Chest Supported Row 135x12x3
Rotator Cuff Work


today

Squat 45x5 135x5 225x3 315x1 *briefs on* 405x1 455x1 495x1 495x1
Rev Silver Band 535x1 585x1 605x1 PR
Leg Raises x12 x12
Split Stance Pallof Press x12 x12

HUGE PR!!!!!

Coke
07-13-2011, 11:01 PM
HUGE PR!!!

No bullshit.

HJP
07-14-2011, 11:10 PM
HUGE SQUAT, MASSIVE!!

Brian Hopper
07-15-2011, 07:34 PM
Strong PR!!!

PaulM
07-18-2011, 03:57 PM
thanks guys hopefully the PRs keep coming!


Low Box Squats Vs Silver Band 45x5 135x3 185x2 225x2 255x2 225x2
Low Box Front Squats 225x3 225x3 275x1
Pallof Press x8 x8 x8
Leg Raises x10 x10 x10

PaulM
07-20-2011, 10:12 AM
Bench 45x5 135x3 185x1 225x1 245x1 275x1 295x1 295x1 295x1
Rev Band 315x1 345x1 345x1 365x1
Cable Rows 140x12 140x12 140x12
Ab Roll Out x10 x10 x10

Coke
07-20-2011, 12:56 PM
Nice job for both days bro.

HJP
07-21-2011, 03:45 AM
Nice couple of days! U keep it simple yet hit it with good movements. I like it

PaulM
08-02-2011, 02:39 PM
Nice job for both days bro.


Thank you


Nice couple of days! U keep it simple yet hit it with good movements. I like it

yea I really just do the main movements and then ab work to keep my back from hurting


SO I took last week off ended up going to the beach and playing alot of beach volleyball

Back at it today

Rack Lockouts (below the knee) 135x4 225x4 315x4 405x4 455x4 495x4 455x4 405x4
Speed SUmo Pulls 265x3x3
Ab rollout 3x10
Pallof Press 3x8

Mark!
08-02-2011, 06:04 PM
Awesome sessions lately Paul, good work man. Congrats on the squat pr.

PaulM
08-04-2011, 05:09 PM
thanks


Floor Press 45x5 135x3 185x3 225x3 245x3 245x3 245x3 245x3 245x3
Seated Military Press 135x10 135x5
Rotator Cuff Work
Pallof Press

PaulM
08-12-2011, 03:55 PM
havent had internet the last week

Last week

Low box Squat 45x10 135x5 185x3 225x3 275x1 315x1 365x1 315x3
Anderson squats 225x1 275x1 315x1 365x1
Abs

Bench 45x10 135x5 185x3 225x1 275x1 315x2 315x1
then i forget


this week
Rack Lockouts (below the knee) 135x3 225x3 315x3 405x3 455x3 495x3 545x3 PR 495x3 455x3
Speed SUmo Pulls 335x3x2
Ab rollout 3x10
Pallof Press 3x8


today

Bench 45x5 95x5 135x5 185x10 185x10 185x10 185x10 185x10
Chest Supported Row 135x10x3

Coke
08-12-2011, 07:50 PM
Obviously still doing very well, no doubt you will keep it on track man.

HJP
08-14-2011, 02:53 AM
Plenty of good work!! Keep at it

PaulM
08-16-2011, 07:03 PM
thanks guys

Bench 45x10 135x5 185x3 205x8 205x8 205x8 205x8 205x8
Close Grip 135x10 135x10 135x10
Lateral Raise 20x10 20x10 20x10
Bicep Curl 35x10 35x10
Circuit
DB Protractio 45x12 45x12
DB Retraction 45x12 45x12
Posterior Capsule Stretch x12 x12

HJP
08-17-2011, 12:32 AM
What exactly are the exercises in that circuit? Sounds interesting

PaulM
08-17-2011, 11:54 AM
Just some shoulder prehab stuff. I separated my right shoulder wrestling in high school about 4 or 5 years ago and if I dont take care of my shoulders they get real painful real fast. I find the joint capsule of my shoulder gets very very tight the more pressing I do so I do a simple "sleeper stretch" to loosen it up LiFRTrywbW4

then the db protraction and retractions are scapular retractions and
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PaulM
08-17-2011, 05:35 PM
Low box Squat 45x5 135x3 225x3 275x2 315x2 365x1 405x1
Anderson Squats 225x3 275x3 315x3 365x1
Ab Rollout x10 x10 x10
Pallof Press x10 x10 x10

HJP
08-18-2011, 03:24 AM
Nice work!! Good squatting. Gotta love it!