Recent Training

I took 2 weeks off after the hack squats b/c they even hurt my back. My back is still not 100% so leg training is out of the question(I don't consider leg extensions, leg curls, and calf raises leg training). Nonetheless, I have ventured into a bench only routine. It was hard to get motivated at first but now things are going well. I will be training all bench press reps touch and go with a thumbs length from the smooth grip. I am coming up with an idea of what I want to do but still working with the program. Here is what I've done so far:

10/23/06
Bench Press 135x10/225x3,3/315x1/335x6/345x6/355x6
DB Triceps 30x4x10/45x2x10
DB Shrug-Row 45x3x20
Wide Grip Face Pulls 100x12/120x12/140x12/160x12

10/24/06
Close Grip Chins BWx3x5
Seated Rows 200x12/240x12/300x12/380x12
Wide Pulldowns to Chin 200x10/240x10/280x10/300x8
Chest Supported DB Rows 60x3x10
Seated Hammer Curl 50x3x12

10/26/06
Reverse Grip BP 135x5/225x3/315x2x5
Front Deltoid Raise 45x6/50x6
Pause Incline Press 135x6/275x2x6 w/ 5 sec. pauses

10/30/06
Bench Press 135x8/225x3/315x1/365x6
DB Triceps 35x10/45x10/55x12
V-Bar Pushdowns 60x12/80x12/100x12,15

All workouts are done in 25 minutes or less. I'm still trying to come up with an effective way to train the db triceps(these are Kennelly type extensions). 6x10 was a lot and 3x10-12 was ok but 55 was the the only very challenging set. Next time I will do 4x12 static weight. Tommorrow I'll do back and hammer curls and Thursday pause incline and shoulders. Once again everyone, feel free to post on here any comments or suggestions that you may have for me.

Leg Training

Hack Squat 90x10/180x5/270x5/360x5/450x5/500x5
Seated Leg Curl 100x12/150x12/130x12/110x12
Hyperextensions BWx12
Leg Pull ins + Crunches x 15,10,5
Seated Calf Raise 115x3x12

Pause Bench

Pause Bench 135x4/225x3/315x2
365x1/385x1/405x1
365x4x3
Shrugs 225x20/295x2x20/340x15
Seated Hammer Curls 40x12/50x2x12
Rear Delt Machine 135x3x8

Will concentrate on my benching for now. Doc says no squats or deadlifts for 3 months. Damage is pretty bad there was some bruising last week so I wen to the doc today and they have to do some test. Will keep everyone updated.

Higher Reps

Pause Bench 135x5, 225x3, 315x9
Deep Pause DB Press 80x8
Standing Shoulder Press 135x10, 155x8
Rear Delt Machine 120x12, 135x12, 150x12
Seated Tricep Press 95x8,6,10

Did some higher reps today as I did not want to go heavy at all. Figured on doing some chest, shoulder and tri work. Since I have not done more then 5 reps in a looooooong time I took it easy and limited every exercise to 8-9 reps. The last 2 exercises were done with 60 seconds rest between sets. Also started my cardio today.

Update

I will NOT be doing the AAU worlds on October 22. My back had gotten to the point where everyday was a challenge to get up, bend over, walk around, play with my daughter. I had to draw the line. I need to rest so that means no squatting or deadlifting for awhile. I haven't lifted in 8 days but will be going to the gym for some benching to begin preparations for my bench only meet in December. I will also begin some weight loss preparations. Nothing crazy this time but we will begin to go down. I will be happy with 255-265. I would like to hit 455@260ish for my next meet nonetheless, I will be in the 275s.