Monday 8th April 2013 - Friday 12th April 2013

Going to spend this week rehabbing my lower back and stretching wrists, shoulders, hamstrings, lower back and chest. And also work on my technique using just a broomstick.

Plus going to work on depth of back squat but via stretches and bodyweight only. I may replace the back squat with squat balance as there is no direct application for squats in weightlifting. But im still undecided as to what I should do.

Also going to look into a new program and get my motivation up. Needless to say im quite unhappy about not bee able to train and I think its time to get things in order. Its going to be a tough week! But this will not happen again!!!!!!

Born to bend bars and break records.


Monday 8th April 2013

Push press off rack - 1x1 - 60k, 60k, 70k, 80k, 80k, 70k, 70k
*the 80ks were a press out on the top 3ins - need more drive but as lwer back was hurting didn't use a violent drive and didn't want to add weight but still happy with this as did more sets this time around.

Front squat with arms crossed - 1x1 - 40k, 60k, 70k, 70k, 70k, 40k, 40k, 40k.
* made sure I dropped deep into this hole on these. In the power rack I usually work upto 140k but its 12'' off the bottom an I want to start hitting deep on these so when I C&J ill have power at the bottom.

C&J technique - clean to front rack position, move feet then front squat - 5x1- 40k

Hyperextension - 1x15 -bodyweight only.

* I didn't want to waste this day not doing anything and I had the urge. I did try to do squats and romain deadlifts this morning but my lower back was hurting to much so I only did -

Squat - 1x1 - 60k, 70k, 70k, 80k, 80k.
Romain deadlifts - 1x1 - 60k

With squats I also want to hit the hole and still wondering if its worth it if I do weightlifting. Still thinking if I did squat balance instead of squats and moved squats with bench press ands incline press and just use them as secondary work.

Again with |Roamain deadlifts I usually do 160k but as back was hurting I didn't push it and my lower back as well as mind were saying no to these.

good all round even thou lower back was hurting and I had been stretching all day.