Inclines

BW - 210

CG Incline -
BarX20
85X5
95X4
115X3
135X2
155X1
135X16

Incline Curls - 25sX20, 20, 15, 15

PJR Pullovers - 50X20

Core Work:
Curl-Ups - X20
Side-Planks - 60 sec. each side
Bird-Dog - 60 sec. each "side"

I've got some kind of low back issue going on.  There was no precipitating event, it just started getting twingey and got worse over the course of a week.  So I didn't lift for a week, and went to the chiro.  I'll give it a couple more weeks, and then I've got an appointment with a PT to see about my shoulder, and I will discuss the back with him as well.

Decided to take 4 or so weeks and do the LRB Arms specialization program.  Something to do while I'm figuring out what's up with my back.

Started conservative on the close-grip inclines, but I can bump up the weight for next week.

Incline curls were done both arms at the same time with a supinated grip throughout.  Tough.

I was worried about the PJR pullovers with my back, but I was just extra cautious getting in and out of the movement, and it's only one set, and it was fine.

Added some of the Stuart McGill recommended core exercises.  I need to do some more reading on these to understand sets/reps/time to hold, etc.

LRB Back & DL. Pressing

BW - 208

Incline -
BarX30
95X5
115X4
135X3
155X2
185X1
165X13

Press - 65X25, 15, 10

Pushdowns - X100

165X13 is a Rep PR!  And I even left a rep or two in the tank.  I was so happy, I forgot I was supposed to do a 2nd back-off set.

And that's why, even though I made the target 50 reps in 3 sets on the Press, I can't count it.  because in previous sessions I was further weakened by a 2nd back off set of inclines.  And the last reps on each of these Pressing sets were brutal.  My triceps and forearms were screaming.

This was the last pressing day that will be set up like this.  Glad I hit a Rep PR on Incline.  Would have liked to have gotten 65X50 total clean, but I didn't.

Conditioning

Walking - 45 minutes

For a variety of reasons, I've put off ramping conditioning several months later into the year than I usually do.  The next couple of weeks, I want to just add in these frequent, "off-day" long walks to start building the habit of doing this work.  Once it's reingrained into my life, I will start worrying about types, and progressions, etc.

LRB Back & DL. Vertical Pulling

BW - 208

Chins -
BWX5
+10X5
+20X4
+25X3
+35X1
+45X1, 1, 1
BWX16

WG Pulldown - X10, 9
RG Pulldown - X8, 8

DB Shrugs - 100sX20, 15

Bumped up the weighted sets a bit on chins, and also hit an all-around PR of 208(BW)X16.

Pulldowns were also feeling stronger.

Grip was the limiter on shrugs, I just didn't feel like chalking up on top of my straps for these.  Probably either need to just do that, or get regular straps.

LRB Back & DL. Squats

BW - 210

Front Squats -
BarX10 (paused)
95X5 (paused)
135X3
155X2
175X1
135X5, 5, 5, 5, 5 (00:30 rests)

RDL -
135X5
175X30, 15, 10

Paused Leg Presses -
3ppsX8
4ppsX8
5ppsX8, 8, 8, 10

My hands were still sore from pulling double-overhand on most of my worksets on DL on Monday.  Threw on straps and used chalk and got WAY more reps on the RDLs than I have been. Why not?  Doing the movement to build hams and glutes, not palms and fingers.  175X12 was my previous best with that weight.  Clearly blew it away with straps.

LRB Back & DL. Deadlift

BW - 211

Deadlift -
135X5
185X4
225X3
275X2
295X3, 3, 3, 3, 3

T-Bar Rows - 2 platesX18

Lever Shrugs (3 sec. hold at top) -
380X3
470X3
560X3
610X3
430X20

Hypers - BW+10X16, 16, 16 (plate behind head)

Rope Hammer Curls - X100

Speed feels okay on Deadlifts.

Upped the weight on shrugs and still got 20, but it was a hard 20, so I'll stay there.

Added one 1 rep per set to Hypers to start working up to multiple, weighted sets of 20.

LRB Back & DL. Pressing

BW - 209

Incline Bench -
BarX30
95X5
115X4
135X3
155X2
185X1
165X11, 6

Press - 65X17, 12, 11

Pushdowns - X100

+1 rep on both back off sets from last week on Inclines.  That's +4 total reps over where I was a month and a half ago, and only 2 reps off from a PR.

Similarly, while I got fewer reps on the first 350 set of OHP, I got 40 total reps.  That's +5 total reps over the last month.

I thought about doing different stuff for triceps, but since I showed improvement in both of the pressing movements, I though better to just keep doing the 100 reps of tri's.