Update

Been feeling drained and have started having aches everywhere between my lumbar spine and my hips.  So thursday was a rest day with about 2 hours of stretching and foam rolling.  Also a bit of walking.  I think I really need to address some underlying problems/habits I have developed:
1. Poor mobility and all the problems that result... Namely poor positioning in the bottom of the squat, which I feel is what is causing most of my issues.  I realize that while I don't think fast eccentric squatting is bad, when the fast drop ends in a major anterior pelvic tilt and loss of lumbar spine itnegrity, it is innevitable that problems of the lumar spine and the SI joint will ensue.  In some recent analysis, I think that once this is fixed my problems will almost completely dissapear (hopefully).
2.  Dependence on my belt (ie: poor core), which is augmenting the problems of my mobility problems.

Today will be a bench session in the afternoon, not too stressful.  Hopefully will feel better to squat on saturday though may take it easy again and wait till Sunday or even longer if I don't feel up to it - I really don't want to have an injury close to worlds.  I realize that I never really took time off after nationals which was probably a bit of a mistake by inexperience.  I should have thought about the stress of hitting such weights on my body.  At any rate, I also will be taking 4 days off next weekend for a trip to Vancouver so I am sure by Tuesday the 22nd I will be feeling very healthy and will be ready to destroy 15 weeks of prep for worlds!  Like usual, any critic, suggestions, or whatever else you think could help me is welcome!  That is assuming anyone actually reads this hahahahah.

Week 4, Wednesday PM:
Miscellaneous day:
Behind the neck OHP:
95 x8
115 x6
135 x5
165 2x3

Fairly steep incline BP: 115 x10, 165 2x6, 195 2x4, 215 2x3

Front squat: 115 x6, 165 x6, 195 x5, 215 x6

Easy session.

IPF Jr Worlds 2012 Prep

Week 4, Tuesday PM:
Deadlift:
235 x5
285 x4
335 x4
385 x3
415 x3
445 3x3
475 2x2
510 x1 - PR cause I felt like it.  Given that I was sore as hell all day this is a great beltless PR.  Oh, and this was done at a BW well down from before.  Now I am ~210 in the morning rather than 218.

2 sets of planks and 5x5 pullups

Week 4, Wednesday AM:
Bench:
185 x5
235 x5
275 x5
315 x3
335 3x4 - 2bd
315 x3
275 x5

Some currls, rear delts, and DB bench 65lb 2x15

IPF Jr Worlds 2012 Prep

Monday PM:
Squat:
235 x5
285 x5
335 4x5
*belt
385 2x5
Need core work.  Belt helps me way too much.

Tuesday AM:
CGBP:
135 x6
185 x6
225 x6
245 x6
280 5x3
Not bad.

IPF Jr worlds 2012 prep

Week 4, Monday:
Been stressed in life and not sleeping well so did not feel it this morning and training has been mostly quite poor lately.  Did an easy session:
Bench:
185 x5
235 x5
285 5x3
315 3x2

3 sets of lat pulldown

Bleh.  Too slow and I feel like crap now.  We will see about a deload of sorts or whatever.

Week 3 of training

Haven't logged for a while.  Been bending me knees, lying down, and picking stuff up.  Thats about it really.

Deadlifts: 200kg 5x3
Some conventionals with the axle for grip work.
Some CGBP. I think 115kg 3x6, 135kg 2x2
Some squats. 395 3x3 and 420x2 belt, some b/w.  I think 465 3x3 and 490 2x2
Oh and more bench... I think I did 320 5x3


Today's session:

Week 3, Saturday AM:
Medium grip BP (pinky on ring) with ~25lb of chain:
135 x6
185 x6
225 x6
245 x6
265 x6 - 6rep PR and very easy
*slingshot
295 x6
315 x6
335 x6
355 x5 - again, 6rep PR but fairly tough.  Essentially locking out 380lb so triceps were dying

Did some incline BP cause I suck at it: 175 3x10
Lat pulldown: 160,170,180,190 4x8


Yup.  So a good week other than 2 things:
1. My hands always hurt when I deadlift.  Need to figure it out.  Any suggestions are welcome.  I have started using a pomous (sp?) stone and some burts bees cream.  Hope it will help.
2. My back never fully recovered from that subluxated rib.  Been rolling and it helps but I wake up stiff with a bit of pain running down to my tailbone.  Feels OK after warmup but I think I will deload sq/dl about 10% this week.  Again, suggestions are welcome.

IPF Jr worlds 2012 Prep

Week 3, Tuesday AM:
CGBP (ring finger on inner ring of ivanko bar):
185 x5
225 2x5
265 4x4

Pendlay rows:
95 x12
115 x12
135 x12
155 x12
175 x12 - PR I guess... At any rate, back is getting stronger

Lat pulldown: 3x10 - Don't remember... something light like 120

Upright rows: 3x8 - 135lb I think

Farmers walks: 2x80m with 45lb DB and fat handles.