[Krossinc]

Just a note. My lower back has been screwed up for about a month. I decided to take last week off to help cool it down and it's worked a lot. I'm considering another week off but still doing cardio this week. I'm liking this feeling of my back not killing me.

[Krossinc]

Monday

Back after 2 weeks resT!

Push Press -

• 135x5
• 185x3
• 215x3
  
• 250x1 - 5lb pr!
• 235x1, 0
• 215x3
• 215x3

Cleans -

• 185lbsx3

One Arm Presses

• 90lbsx5 -- 2 Rep PR!
• 100lbsx3 - --10lbpr!!

COC #2 - Close Attempts -

• x3 each hand
• x3 each hand

COC #2 - Forced Close Holds -

• x5 each hand

Standard Rest: 2-3 mins


10 Laps Swimming

Thoughts
First time back in 2 weeks, decided to see where I stood strength wise. Got a nice 5lb pr. Surprised me it went up smooth, no slow push at the end. I think with the proper push I could probably get up 255 or 260lbs right now.

Cleans didn't go well, my knee started acting up a bit.

I'm out of dumbbells at my gym, they stop at 100lbs. Makes me sad. My grip closes were a bit weak, I'm usually much closer to a close. Anyways, Push Press pr, go me. I'll hit 260lbs next week!

Apparently swimming is the most tiring thing in the world to me after a shoulder workout.

[liquid!]

*begins praying"

"Please O' Lord of Essenpee..Let those one-armed press be not strict..but endowed with excess of leg drive."

*sacrafices chicken breast on alter (well, a plate)*








nice PR...jerk

[Krossinc]

Haha, bad type there. They were push presses a bit, although that reminds me - next week I['ll do them with no legs! Same weight of course...need a good warmup.

[Krossinc]

Terribleeee month for training for me. Been sick since last thursday ...

Two updates though.

Wednesday

Heavy Bag - 5 Min Round x 1
2 Min Round x 4

- Sickness really affecting cardio.



Thursday

Extensive Shoulder Prehab

Squat

• 135lbsx5

Overhead Press

• 135lbsx5

Felt way too weak with the weights ...so decided to work on the bag. However, it was taken so I did some plyometric work.

Forward Triple Hurdle Jumps -
3 Sets of 10

Lateral Triple Hurdle Jumps -
2 Sets of 10

Medicine Ball Push-ups (Coming off the ball with each push)
3 Sets of 10.

[Krossinc]

Okay I've gotten incredibly lazy updating this. I'm settled back in Georgia.

What I forgot to post...

3 Days of Heavy Bag Work with Jump Rope.

Generally 6 rounds of 3 minutes.

Also one short shoulder work out that I felt weak as hell during.

Last night I did some impromptu Speed Work, doing 2 sets of 2 for 35m sprints. I forgot how bad Sprints suck sometimes.

[Firebrace]

Nice job on the PRs following the injury. I'm in a similar boat myself right now with my back being fucked up and I can only hope to get back into the gym in decent shape. How did it feel getting back in there after 2 weeks of forced rest?

[Krossinc]

From the rest - I felt refreshed although a bit nervous about strength loss.

After being sick, felt like shit - gym session sucked. I'm so out of sync right now, killing me.

[Firebrace]

Damn, I'm super nervous about strength loss right now too.

Good luck on finding the groove again man, I'm sure you'll get back in the swing of things soon.

[Krossinc]

Terribleeee month for training for me. Been sick since last thursday ...

Two updates though.

Wednesday

Extensive Shoulder Prehab

Push Press

• 135lbsx5
  185lbsx3
  215lbsx3
  215lbsx3

Overhead Press

• 165bsx3

1 Arm Dumbbell SOHP

• 90lbsx3

Dumbbell Snatches

• 70lbsx6