weak back... but im back

So its been a while since I posted. I wasn't sure I was gonna ever be able to lift heavy again due to a car wreak I was in but after nearly 2 years after the wreak I am back pushing heavy weights again. Of course not where I left offatbut we are getting there. So more about this in a later post but I will post my dead lift work out I did today. Dead lift 135x10 225x5 315x3 415x3 470x1 Seated lat pulls 195 for 3 sets of 8 Nose pulls 120 for 3 sets of 8 Lat pull downs 165 for 3 sets of 8 Today felt ok considering my back is my weak spot right now.

New Year

Happy New Year ALL!

1st work out of 2012..

Today since the body was a bit worn down from the weekend of late hours at work and last work out session we did a back and shoulder Quick circuit training session.. Started with back and then went to shoulders

Back
4 sets of 10 to 12 reps each with about 60% of max (about)

Seated Rows
Cable hip and low back Pull Though's with rope attachment
Nose Pulls

Shoulders
4 sets of 10 to 12 reps each with about 60% of max

Steep incline bench.. on Hammer Strength equipment 70 lbs 15 to 30 reps a set
Dumbbell side raises
Front raises with cables and dumbbells

Single arm dumbbell should press
Dumbbell Curls



Hope Everyone had a great and safe New Year.. Looking forward to a great year.. Remember work hard and leave it all on the table...

Crushed the 800 lbs barrier.. more coming!

Sunday Night squats

So I had a good night of Squats here is the progression

135 x 10
225 x 6
315 x 6
405 x 3
Suit up straps down
545 x 3
635 x 3
675 x 2
Straps up
725 x 1
Knee wraps
775 x 1
835 x 1

All my sets felt pritty damn easy even the 835 came up much much quicker than the 785 did the week before. Squats are still being cut high.. I think its due to low hip flexiblity so I spent extra time working on some dynamic streching on my hips and legs and hope we can get it down a few more inches..






today We mixed it some light floor benches and triceps work.

Blue band on all sets and close grip
135 x 10
225 x 3
225 x 3
225 x 3
135 x 10

used a grip roller for about 4 sets with a 10 lb weight

then did 25 sets of tricep press downs with the cable 10 reps each from different bars (3) of them. Supper setted these.. Good work out.. Must say though my elbows are pretty sore from the squat session just 2 days before.. but there not bothering me as much as they have in the past after heavy squats.. Good sign..

So training is going pretty good. Im being very carefull right now not to put to much volume in my training like I have in the past and keep injuries down.

Shawn Rainey

SQUAT TODAY!

Squat
135 x 10
135 x 6
225 x 6
225 x 6
315 x 4
405 x 3
Suit Up
Straps Down
405 x 3
495 x 3
600 x 3
Straps up loose
675 x 1
Knee wraps
740 x 1
785 x 1 Very Very shaky walk out. I Cliped the rack with the weights walking out and almost dumped it but was able to stay up. This rep was way harder than it should have been but I was tired as hell from the very bad walk out.

4 sets on the leg press of 855

Called it there we got a late start and I was wiped from the squats today but .. I feel like we are making progress.

LAST THREE

Sorry for not posting in a week.. here is the last 3 workouts

Today

BENCH

bar x 10
bar x 10
135 x 10
225 x 5
315 x 3
405 x 3 3 board
495 x 3 4 board
Shirt up
585 x 3 4 board
675 x 2 4 board
695 x 2 4 board
710 x 2 4 board
710 x 2 4 board

Push presses
135 x 8 3 sets

Hang Snatches
135 x 6 3 sets


3 DAYS AGO

DEADLIFTS

All Raw

135 x 10
135 x 10
225 x 6
315 x 3
405 x 3
495 x 2
495 x 2
505 x 1
515 x 1

Seated rows

265 x 8 3 sets

Kroc Rows

3 sets of 10 each arm of 120's


7 DAYS AGO

SQUATS
No knee wraps at all this day
135 x 5
225 x 5
225 x 5
315 x 5
405 x 5
Suit up straps down
495 x 3
585 x 3
675 x 3
straps up loose
765 x 3
815 x 2
855 x 2

Leg press
855 x 10
1035 x 10
1215 x 10
1305 x 10
1395 x 10

Getting up there in the squat again!

squats tonight!

bar x 10
135 x 10
225 x 5
315 x 5
405 x 5
Suit up
495 x 3
605 x 3
715 x 3
815 x 2

Pivot Point hack squat
585 x 10
765 x 5
945 x 6

Called it there I was dead after all that. and we started late but I still got a great work out in!

Tired

Bench

bar x 10
135 x 10
225 x 8
315 x 5
405 x 3
shirt up
495 x 3 off 1 board
585 x 3 off 1 board
600 x 2 off 1 board
600 x 2 off 1 board
Back to raw
135 plus 90 lbs hanging from bands
3 sets of 10 reps

dumbell bench
120's for 3 sets of 8

cable tricep work
6 sets of 10 reps

the shirt work really tore me up this day.. went to bed early.