11/20/2016

Sunday Night

5x2+ Comp Bench Press
Barx20
135x10
155x5
185x2
185x2
185x2
185x2
185x5

CGBP 50% Set
145x12
145x12

DB Incline Rows
30x10 5 Sets

Ab Roller
3x10

1st real training day since early Oct. Back went out but
I feel almost 100% now with the exception of some
cramping in the erectors from time to time. Being careful
now not to reinjure myself. This was so fun.

11/16/2016

Wednesday Night

Bench Press
Barx20
Barx20
135x10
135x10
135x10

CG Pull-downs
150x20
150x20

Rope Push-downs
100x10
100x20

Usual upper-body warm-up. Back injury is
now just tightness and cramping in the
erectors. The shift in my hips which
caused some real discomfort is gone. But
my 3-lift plans are on hold. Big time. I do
feel I can start pushing my bench press up
and will gradually raise volume and intensity.
Seeing my Doc tomorrow just to check it out.

11/02/2016

So weeks after an easy sumo deadlift, my back is ok enough for a light upper-body day.

Wednesday Night

Bench Press
Barx25
135x10
135x10
135x10

CG Pull-downs
100x10
120x10
130x10

Tricep Push-downs
90x10
110x10
120x10