Dynamic Day / still keeping it light don’t feel my back is 100% BW 242lbs

Close grip bench / doubles up to 275

Skull Crushers  / 2" straight bar curls  / face pulls / pull a parts / core work

Now off to get the last stitches out of my back. Maybe I should have done that first?

2/28/11 BW 238lbs down 40lbs from last season so is the strength

DL trips up to 475

rows / face pulls / pull apart / decline Russian twist 

Thanks just fianly had somthig to post. Rehab was nothing to post about.

Dmb presses deuces up 95's

upright rows / face pulls / pull aparts 

Russian twist 35lbs plate. 

Alllllllright, Steve!

Please elaborate on the stitches...

I had a small piece of bone taken off my S1. They think when I fractured it last year I didn’t give it enough time to heal. So they cut or ground it off. Just a bone spur basically.

It would hurt something terrible when I turned my head the wrong way or did squats. It would pinch nerves and make life miserable. 2 MRI’s and several trips to the Ortho to finally find out what was going on. I thought I was broken for good for little while.

No worries the only problem I have now is I am 6 months behind in my training.

Box squats trips up to 455 with green bands.

Only got a single at 455 and felt ugly

face pulls / front raises / cable tri-push downs.

I have pretty good idea of my 1 RM baseline. Now I can set up my template and work it.

Walked around Columbus Ohio for 2 days.  No I dea how far ?

Lover back and knees are junk! 

 BW 242ls

Wide grip bench light weights 90-265 6 sets of 12 reps

DMB Rows 35's-75 6 sets of 12

Skull crushers / Curls 2" thick straight bar for both

All done super set style no rest other than to change the weights.

face pulls /  core work

Last night had to cut it short to haul kids around.

BW 239lbs

Zercher doubles up to 455

Planed on doing some delt training too, but the kids come first.

Tuesday BW 244lbs

Dynamic Speed DL wide stance trips up to 405 with 50lb of chains

DL normal stance shoulder width 3 sets of 6 at 225lbs

core work

BW 241

Close grip bench / doubles up to 275

Seated tri-ext  / 2" straight bar curls  / Incline dmb curls / face pulls / core work

BW 239

well I planned on a light day and it defiantly was. Worst training I can remember.

Box squats with chains 5x5’s

ATF squats 4 sets of 5

Maybe I am getting a 24 hour tumor or something just didn’t feel strong today.

I set out to do 100 squats today but got interrupted at 80. trying a little volume to promote new growth.

8x10 @ 245lbs that still felt good and light when I got to 80. I did 245 figured that was about 50% of my 1RM. 

As you can see I have been a little lazy in posting here. but promiis to do better this off season.

On Monday I stopped training for to rest up. During this week off am doing a juice fast. Nothing but green juice, a little de-tox.

Day 3 is going well, down 6lbs, but feeling a little meat deprived.

C. Smith wrote: Welcome back. loldetox.....No.  But it is a good way to get your fruits and veggies and drop some lbs do to severe caloric deprivation.  btw, you have my name as Craig Sinclair on the Ohio NAHA record sheet.

I will get DJ to fix it he puts those up.

C. Smith wrote: And in case anyone somehow wants to argue the detoxifying affects of a juice fast, read http://www.skepdic.com/detox.html - this first please.  I'll understand if you stop now.

Good point. I think most of what we eat could fall into this same interpretations.

Wow I had to look that $5 dollar word up. lol!

Pseudoscience is a claim, belief, or practice which is presented as scientific, but which does not adhere to a valid scientific method, lacks supporting evidence or plausibility, cannot be reliably tested, or otherwise lacks scientific status. ^{http://en.wikipedia.org/wiki/Pseudoscience#cite_note-definition-0 - [1]} Pseudoscience is often characterized by the use of vague, exaggerated or unprovable claims, an over-reliance on confirmation rather than rigorous attempts at refutation, a lack of openness to evaluation by other experts, and a general absence of systematic processes to rationally develop theories.

yes we do.

Day 4 down 8lbs.

For some reason I am really tight today. Need to stretch and hit the foam roller, or maybe make a trip to my favorite chiropractor to lay on the roller bed.

Day 5

Down 10lbs felling pretty good so far. Feeling a little guilty about not training.

10/31

warm up

Adding a little volume.

squats 245 x8x8

shoulder work

face pulls lat rases and rows

11/2

Good monrings light sets 135x5x5

DBL pressess and Arnold pressess

shrugs face pulls

11/3

18" box squats 225 for fast dbl's for 8

core work

11/8

Close grip bench 225x9x3

Skull crushers

DBL Shrugs

Core work

11/10

Speed work

DL 255 x 3 x 8 sets Add Green bands on lat 4 sets

EZ bar curls / face pulls / cor work.