Well, the month of March was a continuation of some "hypertrophy" work, but mostly it was closing on two houses, moving, taking a week off and trying to get some relief on my low back.

No, I haven't exactly figured out what's wrong, but it's feeling better. I can squat with minimal pain (some "compression/pressure" feelings are still there), and I can sumo deadlift with minimal pain as well.  Conventional deadlift... that hurts the worst.  Anything loaded in front of my body does NOT feel good.  But I'm still trucking along.

We closed on the sale of our house AND on the purchase of our new home on the same day. And then lead to 24 hours of moving.  Thankfully we have some awesome friends and powerlifting teammates to help us out and get it done in under 5 hours!!

Here's a snippet of the last week of training before deloading the final week of March.  And by deload I mean do a lot of body weight and fluff stuff.  Felt really good!!  Stay tuned for April's logs!

Day 1 – Lower

A. Leg curl or GHR – 3x15

B. Wide stance box squat, Duffalo bar – 3x10

C1. Leg extensions – 3x15
C2. Above parallel, narrow stance box squat– 3x8-10

D. Occlusion split squat – 30 reps, rest 30 sec, 20 reps, rest 30 seconds, 20 reps, rest 30 seconds, while upper thigh is wrapped.  Then switch legs.

E. Abs – 4x12 (your choice)

 

Day 2 – Bench/Upper

A. Duffalo bar bench with chains – 3x10, drop set the last set by first taking chains off, then cutting weight in half.
B. Straight bar close grip bench – TEMPO, 3x8 (3 sec down, 3 sec up)

C. Pec deck – 3x15

D1. High incline tate press – 4x12
D2. Pushdowns with mace balls – 4x10/10/10

E. Dips with chains – 1 massive drop set

 

Day 3 – Back/ Lower accessories

A. BB bentover rows – 4x8

B. Neutral grip pulldowns  – 4x10, drop set last set

C. Dead stop DB row – 3x10 each

D. Block pulls – work up to RPE 7 and do 3x10 at that weight. Do not bounce the plates off the blocks, but pause gently, keep everything tight and locked in.

E. Band goodmornings – 4x20

 

Day 4 – Shoulders/ Upper accessories

A. Bentover rear flyes – 3x15 (head rested on incline bench)

B. Ultra wide overhead press – 4x10 (don’t try to go maximal effort on these)

C. DB Lateral raise – 6x10, 15 seconds rest between sets!!

D1. EZ bar skullcrushers – 3x12
D2. EZ bar curls – 3x12

E1. DB kick backs – 3x12 each
E2. DB curls – 3x12

F. Challenge exercise! – Face pulls for the length of a song, from start to finish.