July 30, 2012 Upper/Lower

• Bench Press: 285*1 305*3 295*2
• Trap-Bar Deadlifts: 315*4-back 315*10 
• BB Underhand Rows: 235*10 245*8
• Push Press: 225*1 235*X
• Double mini-banded reverse hypers: 10, 10
• Sauna: 190 degrees / 20 minutes

So I can't workout tomorrow so wanted to get some lower body work in too. Benching was ok, my lower back just feels bruised at this point, not sure what the issue is.  When I sit down and then turn to one side I get this pain in my lower left back.  Then if I go back to center and turn again, it doesn't hurt.  It's not on my spine so I'm not incredibly worried. It's more annoying at this point. On the trap-bar deadlifts I felt it the second I tilted forward a little and my back took over some of the movement.    Legs were actually fatigued from conditioning yesterday, definitely cost me some trap bar deadlift reps, and the push press as well, had no pop.  Did some reverse hypers to try to work out the back issue. Then laid around in the sauna.  Leaving the gym when I turned around in my car seat to back out of my parking space my back still hurt, but not quite as bad.  

September 30, 2011 Lower

• Deadlifting: 405*1 420*1
• Trap-Bar Deadlifts: 405*5 405*3 405*3
• Double Mini-Banded Hypers: 15, 15
• Face Pulls: 60*10 70*10
• Weighted P.U.P.P.: 8kg*1:00 8kg*1:00 8kg*1:00

ugh. Probably should've taken the week off from deadlifting after breaking my trap-bar record last week, but I had already rested two weeks ago after my birthday, didn't want to do it again.  Completely flat, back was tired, exhausted actually.  Legs were dead.  Put some weight on my back for the PUPPs

September 6, 2011 Lower

• Squats:300*4 310*2 330*1...really?
• BB Pin Squats: 225*3 275*1 300*X GOD. F*CKING. DAMNIT.
• BB Front Squats: 225*1 240*1 260*1
• Double Mini-Banded Hypers: 15, 15
• Pullups: BW*12 BW*8

OK, THERE is the effect from the deadlifting on Friday.  Absolute terrible session.  Had no pop, nothing.  Front squats were good.  Decided to do some pullups, at least that went well.  Squats & Pin Squats though had me cursing a blue streak.

August 30, 2011 Lower Body

• BB Squats: 380*3 305*3 320*3 335*1 335*1
• Low Box Squats: 275*3 300*X On wrong rack..
• Front Squats: 225*2 235*2 255*1
• Double Mini-Banded Hypers: 13, 13
• 8 KG KB Plank Transfers:3
• Lateral Battling Ropes: 33, 25

I need to put everything together on squats, this time I feel like my breathing wasn't good and it cost me more reps, need to focus on that.   On the box squats I was not in the proper rack, I was in one of those racks that has pins that come out further the lower you get, really messed up form.  Rest of workout went good.  The hypers were innnnnntense.  Going to post a video next time I do them.  I actually feel good today after doing them.