Tuesday PM

Planned on squatting for real but just had no time.

CGBP: 205 x5, 245 4x5, super easy, for recovery.

Squat: 235 x5, 325 x5, *belt +super light wrap 415 x5

Then chest flyes, rear delts, curls, and lying tri extensions 4 sets each with 15lb DB

Monday and Tuesday

Monday:
Tried deadlifting and the back felt way better, but still not very good.  Decided to just wait a couple more days.  ended up doing 225 2x5 and 325 3x4.

Bench: 195 x5, 235 x5, 275 4x5

Tuesday AM:
Bench:
185 x5
235 x4
285 x3
315 2x2
365 x2 - 2bd
*shirt - 46 superk... went on way easier today.  Only took like 8 minutes or something
405 x3
435 x3
465 x3 - 3rd rep got to a 1bd about
485 2x2 - first set was excellent.  Got 2nd rep to ~ 1/2bd and speed was great.  2nd set was actually 480 due to a misload (forgot a collar) and thus was wobbly and a bit slow.  Not too bad really.  I think I might have to open 225kg but not too worried about hitting that weight.
225 x5 - raw

Squats:
195 x10
235 x10
255 x10
Just had a few minutes and was training with a friend so decided to get in some stretching.

Well, pretty pleased.  Would have liked to touch the 485 so that I would feel confident opening 220kg.  Thats ok, I think there is no way I could miss 225kg 3 times in a row.  Probably will be stuck going 225/230-235/232.5-240 or something of the like.  We will see how the next session goes.  Probably only in the shirt once more to prevent killing myself and stretching the shirt too much.  Interesting note, I have never jacked this shrit.... Will definitely try it next session because I may even have something stupid like 240-250kg in me if I can touch, and can press back smooth enough.

Sunday Recovery

Great day of recovery work:

Morning:
20min of incline walking 5% 3MPH
3x10 135lb bench
Tons of foam rolling and mobility - entire lower body on fire
Lots of bar squatting

Then did some light work for 5 hours on my deck.

Then went at it again:
5 min on bike
500m of sandbag dragging with rows, presses, forward, and backwards
5x20m rope climbs
5x5 box jump from seated
More rolling and a 20min contrast shower.

Saturday Session

Squats:
235 x5
325 x5
*belt
375 x5
*wraps
415 2x5
465 x5
Rushed through cause I wanted to bench and was short on time.

Bench:
195 x5 - MG
235 x5 - MG
275 x5 - MG
275 x5 - CG
275 x5 - comp
305 x5 - comp, 2bd
325 x5 - comp, 2bd
275 x5 - MG
225 x5 - MG
Easy bench.  Fired through it fast.

Good session considering I was out in the sun all day working.

Friday PM

Squats:
235 x5
285 x4
335 x3
*belt
385 x3
*wraps
435 x3
485 x3
*bottoms
535 x3
555 x3
575 x3
595 x2
617.5 x2 - PR

Thursday and Friday AM

Rhomboid/rib has been feeling much better.  Planning on going in to squat tonight and hopefully it will do OK.  Last couple days been hitting the bench:

Thursday:
225 x5
255 x5
275 4x4
Super easy.

Friday AM:
225 x5
250 x4
275 2x3
300 2x3
325 4x3
350 x5 - 2.5bd
350 x2 - chest
Good benching.  Short on time these last couple days so just fit in some chest flyes after the bench.

Wednesday Noon

Went to the chiro this morning.  He did some cracking and it felt better, but when he did a bit of ART on the rhomboid, the pain made me think I did something there.

Bench - slightly wider than normal close grip, around pointer on inner rings:
205 x5
240 x4
275 2x3
310 6x2
345 2x2 - off of foam. No sinking, so basically a 3 board.
Great bench today.  Felt strong and fast.

Chest flyes, rear delt flyes, lying tricep extensions, and curls: 4x10 each with 20lb DB

Leg press on this weird old cable stack machine:
370 x10
440 x10
510 x10
580 x10
650 x10
Just wanted some blood in the legs without straining the back.

Hope to do some deadlifts tomorrow or the day after but I think I might have to take 2-5 days off to let this back clear up before becoming serious.