Auxiliary workout day

I haven't posted for a week or so and need to play catch-up.  I have been lifting, which is the important part.  A guy has joined me that is going to try to walk-on to the Utah Football Team.  He's about 6'6 and 275 lbs right now - a natural offensive tackle.  He's coming along nicely and I hope he gets to the point he's pushing towards.  He's definitely putting in the work.

Basically, the last few weeks have looked like this:
Monday: bench or other pressing
Tuesday: squat or deadlift, alternating weeks
Wednesday: generally day off, stretching, sometimes cardio
Thursday: whatever didn't hit Tuesday, gets done here, but light including more pressing
Saturday: heavy day, usually heavy pulls and overhead

I haven't been down to Springville for a few weeks as schedules didn't align.  I also had a bad stomach flu a week ago that kept me from going.  I need to get some implement work in, and am hoping to be able to do that this week.

Yesterday was auxiliary work as I was sore from Tuesday and wanted something in the tank for Saturday.  Here is the workout:

5/7/2014
				Weight	Reps
Calf raises				135	75
Shoulder DB work				25	160
Shoulder cable work				25	400
Shoulder cable work				50	400
Shrugs				135	10
				135	10
				225	8
				225	8
				245	8
				295	8
				295	8
Superset axle shrug, DB raises				205	20
				25	40
Abs				60	200
Grip work				205	91
Stretch and cool down

In terms of diet/eating, I'm doing ok, not great.  I need to improve.  I am staying hydrated as best I can, but my protein intake is probably a bit light right now.  Sometimes, you just need a couple weeks off, though, to let your body normalize a bit, then back to work!

Looking forward to a big day tomorrow.  Thanks for reading!

Dehydration!

24-hour stomach flu has wiped me out!  I'm super dehydrated and while today was a key lift day for the week, it won't be happening.

I hit a killer deadlift session on Tuesday, working up to low 500s double-overhand, then finishing off with 4 sets of Romanian pulls for 20 reps each.  That really put the hurt on!

So Wednesday, when I got sick, trying to recover from Tuesday, while throwing up and not eating, was beyond rough.  I've had no solid food in almost 48 hours, at this point!!

Recapping, otherwise:

Monday was bench where I worked up to 365 x 5
Friday was a lot of squatting with a killer final set of 20 reps that made it hard to walk until Tuesday!

Overall, things are going well.  I continue to get stronger, and even when I'm not making sizable gains, can tell I'm cementing strength.  It is like on bench, where even with a few months off, I'd almost always be able to get 3 plates.  Similarly, certain other lifts are reaching new thresholds that always seem to be reachable, even when I don't perform them, specifically, on a regular basis.

Tomorrow, I should regain a little bit of strength, so hopefully by Saturday I can lift again!

Thanks for reading!

Just catching up on workouts

18-Apr	Overhead, supersets
20-Apr	Full body MD press, curls, abs
21-Apr	Light squat and stretch
21-Apr			Weight	Reps
Warm-up and stretch
Deadlift			135	8
			245	6
			355	6
			415	3
			455	2
			315	8
			315	8
			135	12
Bench			135	8
			225	6
			275	4
			315	2
			315	2
			315	2
			115	60
Reverse Hyper			60	150
Abs			60	120
Triceps (overhead)			45	75
Grip (axle)			205	65
Cool-down and stretch

Still recovering from an abdominal tear

I'm getting better, slowly, but consistently.  It has been almost a month, and I squatted 525 x 2 today.  It felt weak, and probably looked worse, but I did it.  That's 300+ 1 week out, 400+ 2 weeks out and now 500+ past 3 weeks out.  That is solid.  I feel it, but it doesn't really hurt, so that's good.

Over the weekend, I hit cardio.

Tuesday I hit some really light deadlift, followed by strict standing rack presses up to 235 x 2.

Today was about 10 sets of squat, rolling thunder, reverse hyper and a lot of stretching.

Onward and upward.

Lifting injured

Lifting injured...I'm doing what I can.  It isn't a lot, and it isn't heavy, but I'm moving and hitting some things that I need to hit to not lose too much ground.

Monday I hit overhead, and managed to work up to 165 x 2 x 3.  I hit 110 total reps of overhead, working up to that weight.  It never "hurt", but I felt my injured oblique the whole time.

Yesterday I got after some squats (SKWAATS!), and worked up to 335 x 2 x 2.  Fortunately I still moved the weight easily, even though I had to be careful and not over-engage my lower-back muscles.  I worked in some curls and a bunch of grip.

Tonight, to fill in some gaps, I hit calf raises, and to cross a mental gap, I worked up to 405 x 6 x 2.  It felt fine, but I could also feel the oblique the whole time.  The injury is healing, but I'm constantly reminded it is there.  I was also able to hit some cable rows and light shoulder work.

I've been stretching, consistently, and have also done some cardio in the past week.  Considering the circumstances, I'm happy with my progress.

Thanks for reading!

100 rep Saturday

I'm recovering from a slightly torn oblique muscle.  The first few days were very painful.  I'm about 2 weeks off of the injury and day-to-day doesn't really bother me anymore.  Sneezing is the worst, and rolling over still reminds me, but for the most part, I'm ok.  Lifting is another issue...the wrong angle really highlights the injury, whereas a careful lift with the muscle disengaged is fine.

Today I was able to do things for high volume with low weight:

1. Lockout bench 100 reps
2. Squats 100 reps
3. Calf raises 100 reps
4. Curls 100 reps
5. Lateral raises 100 reps
6. Captains of Crush 100 reps

Following the workout, I actually feel really good.  I managed a little bit of a sweat and feel loose, so mission accomplished.

On Thursday, I did my standard shoulder maintenance lift with rubber bands for 1,000 total reps, and I rode the bike earlier this week for some easy cardio.

I'm still at it, just being careful.  While the lifting is off the standard pace, I've restricted my diet a little bit.  I've cut back on protein and total calories.

Hopefully by mid/late next week, I'll be back lifting in the 30-50% range, whereas today, most of what I did was an empty bar.

Thanks for reading!

Saturday (light lift)

Here is Saturday's workout.  I got the blood flowing but didn't go heavy on anything.  Sort of a de-loading day, if you will.

				Weight	Reps
Warm-up and stretch
Deadlift (14 inch)				155	10
				265	8
				355	4
				405	3
				425	3
				425	3
			Romanian	265	15
Axle press (strict)				25	30
				95	12
				145	8
				195	3
				195	3
				195	3
				145	12
Curls				75	50
Band rows				150	120
Abs				60	100
Grip				80	250
Cool-down and stretch
			10	min cardio