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Tuesday Aug 4th/2009

BW: 189.2lb

Military Press
bar 2x8
75lb x 5
95lb x 5
115lb x 3
135lb x 3
145lb x 3,3,2
135lb x 4

Rocked a couple more reps then last WO. Nice.

Pull-Ups (rested singles)
BW x 5 (15s rest)
BW + 10lb x 5 (15s)
BW + 20lb x 5 (20s)
BW + 20lb x 5 (20s)
BW + 10lb x 5 (15s)

Total = 25reps

I did pull ups before DB press and it improved it quite a bit.

Flat DB Press
40lb x 8
50lb x 8
55lb 2x8

Pull ups increased but DB press decreased a little but not horribly.

EZ Barl Curls

Superset with...

Close Grip Bench

Skipped cause it was getting late.

Thoughts

My upper workouts have been going well lately. I hope its just a matter of time before my lowers get back on track again.

IW

Nice job on the pull-ups

Thanks Wolf. They were rested singles. I'm sure you figured that out but just thought I would clarify.

iW

Thursday Aug 6th/2009

Deadlifts
bw squats x 10
bar x 5
135lb 2x5
185lb x 3
225lb x 2
275lb x 1
315lb 2x1
325lb 2x1
335lb 1x1 1xM

My back is really holding me back. (no pun intended) My legs will drive out of the hole but my back always wants to round over. I'm leary of doing DLs now because its so easy for my back to round and tweak/sprain something.

Good Mornings
bar x 5
95lb x 5
135lb 3x5

Bar Rollouts
bw 4x10

The 4th set was a real biotch.

Thoughts

Well looks like I have some back strengthening to do...

IW

Are you engaging your glutes and bracing before initiating the pull?

And is it upper back or lower back that is rounding?

I think I'm engaging my glutes but its hard to say after the fact.

Its definately lower back rounding.

IW

You should be engaging them before the lift. Get the glutes working and your abdominal braced and you shouldn't have a problem with your lower back. Unless it is very weak, of course, you shouldn't have to strengthen the lower back specifically. Its always in an isometric contraction, with a supporting role, anyway.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Well I was definately focusing on engaging the core and squeezing that area. I will think more about engaging the glutes as well next time.

Thanks for the advice,

IW

Do you wear a belt? I don't recall.

Also have you ever considered the Trap Bar?