11 /12 Jan 2014 Silverback and SSB Box Squats

11 Jan 
1010 hrs

Warmed up by smashing and stretching on the dip machine to get my back loosened up. I think the ribs the Shaman reset last week have slipped again slightly. Another Silver Back Saturday in the books, which means one week closer to the Pull Up Goal.

Pull Ups 10 x 6
Push Ups 5 x 17
Bosu Sit Ups 5 x 33

AMRAP Oly Bar Curl 1 x 125 reps x Bar
I will admit this was completely miserable today. Gut checked a few times to keep going. The bar literally fell out of my hands so i knew i was done today.

Fat man Row /Pull ups 4 x 11
TKE's 2 x 23 x Orange EFS Band
Lunges 3 sets down and back, didn't count

That was it for the day. It does not seem like much but it did take a while to complete. The Pull Ups i completed in just under 30 min.

12 Jan
0930 hrs
Today's session was an even pace performance. A friend of mine came in for some coaching on her Deadlift so it was a little more relaxed session. I still put some solid work in but definitely was pushing super hard today. I need to figure out how to get the ROM back through my hips for my Squat Technique. I will discuss it with the Shaman when i see him later this month. I say this only because as things are going my technique box squatting is altering. I need to relax and just work through it. I will have a proper back in my hands and on my traps in a few short weeks. I think i did figure out my arch a little better near the end of the session so that is a positive to build on for next week.
Hip Mobility series X 1 x 11
Banded Hip series 1 x 13 x EFS Black Band
Banded Shoulder Series 1 x 13 x EFS Red band

SSB Box Squats
2 x 9 x Bar
1 x 5 x 115
1 x 5 x 145
1 x 3 x 170
1 x 3 x 205
1 x 3 x 230 (wraps w/Belt)
1 x 11 x 255 (wraps w/Belt)
Joker sets
1 x 3 x 285
First last
2 x 3 x 225
1 x 11 x 205

Sumo Deadlift
1 x 9 x 135
3 x 7 x 185
1 x 15 x 185
Upright Rows (Wide -Medium-Close grip)
1 x 7-7-7 x bar
3 x 7-7-7 x 95

Sumo Deadlifts felt very good today. I contemplated going heavier but stayed with the weight to keep things moving quickly and work on some conditioning. despite the near year's being here things at least when i have been trg have been quiet with for the most part and no crazy antics for me to watch or speak of. Well time for me to write out the next week's worth of training.

Keep Moving Forward, Keep Getting Strong(er)