I am basically just 10 weeks out from my next competition. I am hoping to squat around 727lbs and I haven't gone past 635lbs since my last competition in late January. This is due to a sore hip and then recently a problem with my rib supporting heavy weights on my back. I am hoping to bench around 474lbs and have not benched in about three weeks because of shoulder issues(fine now) and recently the same back/rib issue affects my bench. My deadlift is the only thing that feels fine even tho I am pulling with a compromised start position because of the back issue. THIS SUCKS.....I hope 10 weeks is enough time to increase my total.
SATURDAY, April 2nd, 2011
My back is still hurting very much. For some reason deadlifting without keeping shoulders tight and somewhat relaxing my upper back at the start is not hurting....can't squat...why not pull again.
Conventional Deadlifts: 245x3, 335x2, 425x1, 515x1, (add belt) 605x1, 655x1, 655x1, lighter downsets/speed- 565x3reps x 4 sets
GHD situps and hip extensions: 3 x 15 reps each
FRIDAY, April 1st, 2011
Ring Jowet PU's(squeeze at top): x 29 reps
w Bentover DB reverse Laterals: 45's x 29 reps
w Box Jumps '42: x 5
ALL FOR 8 ROUNDS
THURSDAY, March 31st, 2011
Conventional DL: 155x4, 245x4, 335x2, 425x1, 515x1, (add belt) 605 x 1 rep x 20 sets
GHD situps: 15 reps x 3 sets
WEDNESDAY, March 30th, 2011
Ring Jowet PU's: x 28
w Benover Db reverse Laterals x 28 (45's)
x 8 ROUNDS
TUESDAY, March 29, 2011
Today my back is feeling a lot better. It feels looser and and the pain when trying to set up my posture is not feeling so bad. So I have decided to attempt squatting lighter... and since the pain gets stronger when I pull my hands back(as if squatting off my back) I decided to squat using the safety squat bar so that i can keep my hands somewhat forward. Intention of finding a weight to do 5 x5 with no grind reps.
Safety Squat: 155x8, 245x6, 335x5, 425x1(not bad), 475x1 ( and OUCH!!)
Back spasm and the region in my back feels reinjured.... in hindsight...safety squat put more pressure on the low trap(duh..) and I am starting to beleive that it is a RIB issue after talking to my good friend and chiro Stefan Bulfon(that's a shout out yes!!)