#conjugate system

Sumo Deadlift

135 x 3

225 x 3

275 x 3

275 x 3

High Box Box Squat (Safety Bar, 16.5" box)

85 x 3

135 x 3

175 x 1

205 x 1

225 x 1

245 x 1

265 x 1

Reverse Hypers

50 x 20

50 x 20

50 x 20

DB Rows (R+L)

80 x 25, 25

Lower back still hurts. So it was Advil, light sumo deads, something to help get my posterior chain stronger and help me "sit back" properly again -hopefully without pain- and then some rehab stuff.

Shawn has been helping me pull and we found a good groove to be in. I caught it on my last two reps. Felt like the barbell was 50 pounds lighter on those. All I did was bring my shoulders a little forward of the bar instead of see-sawing back so much. Felt good. Will stick with that during the duration of sumo deadlifting.

This weekend's highlights in-brief:

Squats (6.10.2012)

45 x 10

135 x 5

185 x 3

225 x 1

315 x 1

335 x 1

360 x 1

2-Board Bench Press (today)

45 x 10

135 x 5

185 x 3

225 x 1

275 x 1

295 x 1

305 x 1

I felt like shit going into the gym on Saturday and I didn't feel like doing my regular volume workout at 85% of this week's theoretical max. So I opted to test this week's theoretical max instead (360) and smoked it. 

I'm glad to see that my program thus-far has yielded a predictable result- I've basically just been adding 5 pounds every week and doing the percentage off that new total. So I beat my meet best easily, by 35 pounds.