Mini band pull aparts: 5×15
Mini band pull aparts behind head: 5×15
10 minutes bike
Medium grip incline bench: 8’s 95lbs, 105lbs, 110lbs, 115lbs, 120lbs
Sumo Deadlifts off 1 board: 7’s  70kg, 80kg, 90kg, 100kg
Regular grip legs up bench 3 board: 7’s 75kg, 85kg, 90kg, 95kg, 100kg

I’m more tired today than yesterday, but I thought that doing more things at the gym might help to get the body moving and feeling better.

Close Grip Bench: 5×10 95lbs, 105lbs, 115lbs, 125lbs, 135lbs

We arrived home yesterday.  Everything is feeling good today, just physically tired.

Squat: 20kgx10, 55kgx8×2, 75kgx5×3
Bench: 20kgx10, 50kgx8, 70kgx5×3

We got into the venue at the World Games today for a light training session.  I’m feeling pretty good and nothing is too stiff or sore.  The venue looks awesome, and everything seems really well organized.  Lifting on Sunday!

Squat: 20kgx10, 55kgx8×2, 75kgx5×3
Bench: 20kgx10, 50kgx8, 70kgx5×3

We got into the venue at the World Games today for a light training session.  I’m feeling pretty good and nothing is too stiff or sore.  The venue looks awesome, and everything seems really well organized.  Lifting on Sunday!

5 minutes bike
Squat: 5’s 75kg, 80kg, 85kg, 90kg, 95kg (belt), 100kg (belt), 105kg (belt)
Close Grip Bench: 8’s 50kg, 55kg, 60kg

Squats felt way better tonight.  The back/rib is still tender and hurts to take a big breath, but Doc said it is structurally okay, so it shouldn’t affect my competition.  Good thing!  Time to finish packing and get ready for a long day of flying tomorrow.

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http://www.countrysidechristianschool.org/mrichmond/?p=18939 Ceeph

10 minutes bike
Bench: 3’s 75kg, 80kg, 85kg
Hypers: 5×15
Bench 1 board: 3’s 90kg, 95kg, 100kg
Bench 2 board: 3’s 105kg, 110kg
Bench 3 board: 3’s 115kg, 120kg, 125kg

Bench felt alright today.  My back feels noticeably better today, which I think is a good sign.

5 minutes bike
Squats: 20kgx8, 50kgx8, 75kgx5, 105kgx3, 125kgx1 (belt), 150kgx2 (knee wraps, belt), 155kgx2 (knee wraps, belt)
Hypers: 5×15
30 minutes bike

The back/rib felt a bit better today, but it really hurts to unrack the weight and to take a deep breath, so 155 didn’t feel as good as I think it should have, but I’m sure come meet day it will be fine.

Speed bench press: 9×3 50kg (black bands under, doubled on ends)
Regular bench: 75kgx5, 90kgx2, 105kgx2 (2 board), 120kgx1 (3 board)
36 Super Katana (red): 135kgx1 (2 board), 135kgx2 (2 board, 1 board), 145kgx2 (1 board, chest), 150×1 chest

On the set with 145 my right shoulder came out on the first rep and I didn’t get it back in for the second, and then couldn’t quite lock it out.  The shirt was really tight today.  Definately going to be looser after I weigh in next week.

AM
20 minutes eliptical
35 minutes treadmill

PM
10 minutes bike
Hypers: 5×15
RC mini band internal rotation: 2×15
RC mini band external rotation: 2×15
Inversion bed: 2 minutes inverted, 1 minute upright; 4 rounds (12 minutes)
Conventional Deadlifts: 10’s 60kg, 60kg, 70kg, 70kg, 80kg, 80kg
Sumo Deadlifts: 5’s 80kg, 90kg, 100kg

The deadlifts didn’t feel too bad except that I couldn’t take a deep breath into my stomach and was just breathing into my chest.  I went to the chiro again today and he adjusted my rib again. 

AM
15 minutes bike
40 minutes incline walk

PM
30 minutes bike
Foam rolling

I went to the chiro today and one of my left ribs was out of place.  He adjusted it, but said he didn’t want me to test it tonight, and I’ll give him a call tomorrow once I see how it is to decide if I need to go see him tomorrow too.  All in all it’s feeling a lot better than it was though.