
8/1 Testing the waters with my back. Still not great.
DL 135# x 5; 225# x 3; 275# x 3; 315# x 2; 345# x 2 x 2 < stiffened up on this one so I called it.
Shrugs 315# x 10 x 3
BOR 185# x 6 x 3
Standing cable abs ?? x 12 x 3
45 degree hyper BW x 15 x 3

8/3 40 min cardio
8/4 Bench
135# x 5; 135# x 3; 185# x 3; 235# x 1; 255# x 1; 270# x 3 x 2 (pr)
looong pause 205# x 3; 205# x 5; 205# x 3
flyes 25#s x 10 x 2
face pulls stack x 10 x 2
rope tricep presses 80#x 10 x 3
stretching and roller

8/5, 8/6 35 min cardio x 2

8/8
Squats 135# x 5; 225# x 3; 315# x 2; 365# x 2; 385# x 2; 405# x 2 x 3 felt great
45 degree hypers holding 45# x 10 x 3
standing cable abs stack x 10 x 3
30 min cardio
stretching and roller

8/9 30 min cardio
8/11
DL 135# x 5; 225# x 3; 315# x 2; 365# x 2; 385# x 2; 405# x 2 x 4 back felt a little tight but not bad
BOR 185# x 6 x 3
Pull throughs ??# x 10 x 3
rope biceps ?? x 10 x 3
leg raises BW x 12 x 3
stretching

8/13 30 min cardio
8/14 light bench
bench w long pause 185# x 5 x 3
SSOHP 135# x 3; 145# x 3; 155# x 3
dips BW x 10 x 3
front shoulder raises 20#s x 10 x 3
and that is all

8/18
I have my first meet in a number of years coming up in a few weeks, so I wanted to work up to my squat opener.
SQ 135# x 5; 225# x 3; 315# x 2; 385# x 1; 405# x 1; 415# x 2; 425# x 2 So the weight felt easy, but my form was sloppy with the 425#, and i pulled something in my right quad. Goddamn it. I have a theory that I haven't been drinking enough water, only had one glass with breakfast this morning. I may have been a bit dehydrated.
I then did a half hour of cardio and rolled out my leg a lot. It hurt like hell when I was rolling it, but it feels pretty good now. I'm icing it. Hopefully my shit holds together for this meet.
PS for my openers I'm thinking 420# sq, 260# bench, 425# DL. All raw. I'd like to end up squatting in the 475 range if my shit holds up. Same for DL. ON bench I'd be happy with 280.
I also am at about 189190 lbs bodyweight, so I'm going to cut back the carbs for a couple of weeks and see if I can get down to about 185. Then I'll cut down to 181 through water.

8/20 testing my opener for DL
DL 135# x 5; 225# x 5; 315# x 2; 365# x 1; 405# x 1; 425# x 1 x 3 Everything felt easy and good to go
standing cable abs ?? x 12 x 3
45 degree hypers BW x 15 x 3
30 min cardio

8/24 35 min cardio
8/25 sick today but needed to do my bench opener. It felt easy, and I had the spotters call the press command and rack command. Otherwise, I feel like crap!!
BP 135# x 5; 185# x 3; 225# x 2; 260# x 1 x 3
flyes 25#s x 10 x 3
30 min cardio
BW = 186 (dropped about 5 lbs)

8/27 deload DL
DL 135# x 5 x 2; 225# x 3 x 2; 315# x 2 x 3

8/28 30 min cardio
8/30 deload, made sure i nodded my head before each of these...i've forgotten and lost lifts at meets before because of that!
sq 135# x 5; 225# x 3; 275# x 2; 315# x 2; 365# x 1 x 3
light cable abs x 10 x 3
45 degree hypers BW x 15 x 3
stretch and roller

9/16  back on the horse after a disastrous weight cut for my meet ended in failure.
@home
DL 135# x 5 x 2; 225# x 5; 275# x 5 x 3
Shrugs 275# x 10 x 3
BOR 135# x 10 x 3
DB curls 35#s x 10; 25#s x 10 x 2

9/18 + 19: 30 min cardio each
9/20 light bench workout at home
long pause BP 135# x 5; 165# x 5; 185# x 5 x 3
SSOHP 95# x 10; 115# x 8 x 2
band pull aparts 3 sets of 10
skull crushers 65# x 10 x 3
BW = 183.5 (still haven't gained any weight back!!)

9.22.13
light squats.
SQ 135# x5; 225# x 5; 275# x 5 x 3
GM 185# x 10 x 3
Standing cable abs 120? x 12 x 3
30 min cardio
stretching

Some strong stuff going on in here, sorry to hear about the disasterous weight cut I've had a few mishaps with it as well. How did the meet end up going?

thanks Kevin. Not good. I ended up bailing after I could barely get my squat and bench openers up, and I had cut them back from my original openers since I wasn't feeling right.

9/26
light deads
DL 135# x 5; 225# x 5; 315# x 5 x 3
shrugs 315# x 10 x 3
BOR 185# x 6 x 3
preacher curls
30 min cardio

9/30
bench
paused 135# x 5; 185# x 3; 225# x 5 x 3
SSOHP 135# x 5 x 3
rope triceps
30 min cardio
BW = 184.5

10/1 30 min cardio
10/2
SQ 135# x 5; 225# x 5; 315# x 5 x 3
GM 205# x 10 x 3
cable ab twisty thingies 60# x 10 x 3

10/4 1/2 hour cardio
10/6
DL 135# x 5; 225# x 3; 315# x 2; 345# x 5 x 2
Shrugs 315# x 10 x 3
circuit:
standing cable abs 180# x 10 x 3
cable rows 180# x 5 x 3
hammer curls 30# x 10 x 3
20 min cardio

I'd bail too at that point, once things start going downhill I find it very hard or me at least to come back from it. Hell of a day to have an off day : /
Sessions as of late look great, real strong squats and deads man.

hmmm some posts disappeared. oh well.
DL 135# x 5; 225# x 5; 315# x 5; 365# x 5 x 2
Shrugs 315# x 10; 335# x 10; 355# x 10
BOR 185# x 5; 195# x 5; 200# x 5
wood choppers 60# x 10 x 3 per side
30 min cardio
stretching and roller
BW = 185.5

10/22
Bench 135# x 5 x 2; 185# x 3; 235# x 5 x 2
SSOHP 135# x 5 x 2; 135# x 3 oy
dips BW x 10 x 3
tricep presses ?? x 10 x 3
BW = 186.5

10/26
40 min cardio
10/27
SQ 135# x 5; 225# x 5; 315# x 5; 345# x 5; 365# x 5
GM 155# x 12 x 3 (back was feeling stiff so I did this to pump some blood into it)
circuit:
Standing cable abs ?? x 12 x 3
calf raises ?? x 10 x 3
hip abudctors stack x 15 x 3
30 min cardio
stretching and roller

10/29 30 min cardio
10/30
DL 135# x 5; 225# x 5; 315# x 3; 385# x 5 x 2 back tweaked
shrugs 335# x 10; 345# x 10 x 2
BOR 165# x 8 x 3
wood choppers ? x 10 x 3 per side
hammer curls 30#s x 10 x 3