Journey to dat stable base..

Back and uh..hamstrings

Lat Pulldown
45x10
55x10 x2
65x10 - Looked over at the deadlift platform and it was looking lonely.. that and I wanted to see how my back felt.

Deadlifts
60x10
100x5 x3
110x5 x3 - Felt no discomfort in lower back, but damn were my lats fried!

Wide grip RDL
60x10 x3 - few pauses at the bottom for extra fun :D

2nd pull clean
60x3 x3 - still haven't got dat mobility, so was causing discomfort on wrists.

Back extensions
BWxlots - paused at the bottom and used it to open stretch hamstrings and push knees out.

Did come broceps after, but nothing to write about.. Atleast now I know deadlifts are good to go again :D :D
 
Both racks were full (one person had literally set up a tripod and camera and the other platform was full of people doing bounce lifts), so couldnt do any kind of squat variation.. :(

Vertical Leg Press (feet at end of the platform, to work on getting hips open)
BWxlots
40x10
80x10
120x5 x2
140x5 x2
160x5 x2
180x5 x2

I started by doing 1 set, then a 2nd which felt lighter, so kept moving it up. Hips and glutes were funnily enough destroy after.. more so than quads..

Leg Extensions
42x10 x2
49x10 x2
62x10
42x21 x2 - did a variation of 21s here and I literally couldnt work afterwards, every step I took, my legs literally had no power to keep me stood up. So, I was sliding my feet across the floor to more.

Seated Calf Raises
20xlots
30x10 x3

Got home and did some X-Band walks and Body saws for some more hip and core work.

Spending each morning doing some kind of mobility, so I can get back to squatting and also, seeing as I'm now doing 5 days, going to add in another leg day as I was pretty disappointed in this one.
 
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A bit of a mash up while dealing with trapped nerve.. again on OHP!? Atleast one good thing about it, it makes me keep a neutral spine as I can't really move it in any other direction haha!

04/04/15
Deadlifts
60x10
80x10
100x5
120x5
140x3 x4

Paused Wide Grip RDL
60x8
70x8 x3

2nd pull Cleans
60x3 x4

Body Saws
X-band walks

06/04/15
NG Shoulder Press machine
20xlots
40x10
55x10
65x5
75x5
95x3 x3

Wide Grip drop sets
65x10
55x10 x3

Cable rows
75x10
90x10
110x10 x4

Side lateral machine
45x10
50x10 x2
60x10 x3
65x10

Tricep pushdowns
60x10
70x10
90x10 x3 - pauses at the bottom for extra burnage

and as I type this, I decided to do some OHP on my home bar:

OHP
50x10 x3
 
On OHP, no, just normal grip. I think its how I setup for the lift as I literally felt the nerve slide under my shoulder blade or somewhere mid rep. Now if I move in certain directions, I feel it pull in back and down my arm.. Ah well, not letting it stop me. No pain, no gain... Right?? :D
 
Well highlights over the past week.. Managed 200x1 on Deadlifts (last years PB, but without a belt this time :D) and 80x3 on OHP, after 70x5 x4 which felt like death..

Slowly but surely :D
 
Had a crappy nights sleep and OHP kinda suffered:

OHP:
50x5 x3
60x5
70x5
75x3
80x3 x4

DB Press
25x10 x3

Side raise machine
30x10
50x10 x3

Cable Row
80x10 x2
90x10 x3

Tricep pulldowns
90x10 x3 - pause at bottom and slow negatives

I was constantly yawning through the entire thing, so hopefully get a decent sleep ready for deadlifts tomorrow :D
 
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