BAD BACK DAY OUCH!

TUES. SEPT. 11

JUIJITSU 1 hr. (Strikes)



WED. SEPT. 12



BACK DAY

(Really scattered and hurried here and gym was super busy. Was going to train at CROSSFIT but things at work were running late so just stayed and trained at PHOENIX FITNESS. Tried some new things too with T Bar Rows and Deadlifts.)



WG and CG Chins alternated 4 x 10 each with bodyweight only.

(Highlight of the work out here. )



Deadlift (done off the floor inside the power rack. Not good as the plates on the 1 side found a crater in the floor mats that they always found their way to roll into. 1 set it came up lopsided turning and getting caught against the rack frame and I had to unwedge it off there to lock out! )

135, 225, 315 x 2

335 lbs. x 1 (where it got caught against the frame.)

365 lbs. *MISS* Didn't even budge it.

(Was debating whether to deadlift atall that soon after Saturday's event. The answer probably should've been no.)

I lost a lot of focus and psych for the rest of the work out after the deadlifts went.



T- Bar with straps 90, 135, 180 x 5

Went for 225 but only got half assed reps on that. I really don't like the suspended T Bar where you have to unhitch it from the side and over and then up. That's NOT a natural way to lift something or body movement!

Some guru will probably say "It's better for your core!" though. SIGH!

But your rotator cuffs and biceps will go flying across the room and splatter on a mirror instead.



So I went back and found a triangular bar handle like from seated cable row or Lat Pull (scavenged it from the busy area)and did them the old way when me and another trainer hooked a bar up in the corner with a 75 lbs. dumbbell weighting down the empty end

(so it won't teeter totter up as you lift) and setting the handle across the bar.
I saw Ronnie Coleman and Jay Cutler doing it this way in their training videos so I wanted to try it. http://webcast.bodybuilding.com/fitshow/2007olympia/oseries/2007oseries12.htm
More straightforward way especially if/when you don't have an actual T BAR machine.

I got 90, 135, 180 lbs. x 5 (no straps)



Hyperextensions (bodyweight only) 1 x 40

(These even hurt with no extra weight! )



Log Cleans 135 , 155 x 5

165 x 3 x 5

(Was really conservative on these with weight )



Gotta get it together on Friday and Saturday.



Well a good thing today was I did a great on the spot orientation with a member who wanted some real strength training! COOL!!