Lower back is hurty

My lower back is really tight and sore from Friday's OneWorld WOD....7-1 Muscle Ups and DL @ 275 right after I did my 335....not too smart on my part.

Today's WOD:

Morning

Squat 265 x 3 x 5 & 225 x 2 x 5 (to practice form)

I wanted to go for 275 3x5, but my back is too tight and I racked it and wasn't feeling it at all.

Evening

• Snatch - 70% x 3 (95); 75% x 2 (100); 80% x 1 (110); 85% x 1 (115); 80% x 1 (110); 75% x 1 (100)
• Clean & jerk - 70% x 3 (145); 75% x 2 (155); 80% x 1 (165); 85% x 1 (175); 80% x 1 (165); 75% x 1 (155)
• RDL - 55% (of back squat) x 8 x 4
• Hanging leg raise - 3 x 15

3 rounds of max pull ups

3x5 press @ 120

Good week

This past week was my first week with my gym open. It was fun. It was slow going, but it was fun when people were coming in. I also had a good training week. I hit 335 dlx5 and 275 squatx5.

I have figured out a training program for myself. I have wanted to find a balance between power, speed, and raw strength. The raw strength stuff comes from 70sbig.com. The power and speed comes from Catalyst Athletics. I have to do the Olympic lifts in order to stay explosive and fast.

Each week I will squat twice 3x5, press 3x5 once, bench 3x5 once and deadlift 1x5 once. I will also follow the WOD that Catalyst posts each day for my Oly work.

If the CA WOD has BS in it then I will obviously not do them or I will do them in a high bar BS position and scale the weight.

The 70sbig work will be done before the CA to ensure my full strength. I will have to eat a ton and drink a ton of milk to support this workout scheme. I think it will be a good balance.

I guy named Ricki, from Las Vegas, came into my gym on Friday and Saturday. He is 32 and is a former competitive power lifter, now competitive Olympic lifter. He is probably 5'8" and weighs 200 lbs. Solid. He is wicked strong. Anyway, he does 12 legitimate work outs a week. I want to call him and get a break down of his weekly training programming.

BS PR and a Metcon

I was practicing some form stuff on my BS even after doing 3x5 on monday and my legs felt good. I decided to push the weight and see what happened.

260x5, 265x5, 270x5. 265 & 270 were both PRs! Next week I am going to do 270x2x5 and 275x5.

Metcon:

21, 15, 9

SDHP 115lbs

Overhead Lunges 45lb plate two count

7:38

Squat and Press

Squat: 3x5 @ 260 It didn't go up nearly as easy as I thought it would. I definitely did not eat well enough yesterday and today. I am going to try it again a little later this week and see if it goes up easier.

Press: 3x5 @ 125...it sucked and my press is seriously stalled

Saturday Night FS

More FS

3x5 @ 205

70s Big

I love 70sbig.com

It is a great website and I laugh a lot reading it. It is about eating A LOT and building muscle through strength and not hypertrophy.

My numbers have been steadily increasing and I am definitely getting bigger (yes a little chubbier, but that comes with all the food and milk) and stronger.

Deadlift yesterday: 325 x 1x5

Squat and Bench today:

Squat - 250 x2x5 and 255x1x5

Bench - 205x3x5 and 185x1x5

Tomorrow it is time for a little MetCon.

Bench & FS

FS:

95x5, 135x5, 185x3, 210x5x3

Last week I did my 5x3 at 205. I moved up 5 lbs this week and it felt easier than last week. I have been doing pretty good at getting between 3/4 to a gallon of whole milk a day and that has been helping for sure.

Bench:

135x10, 155x5, 165x5, 185x3, 195x3x5, 185x3x3

I did 205 last for my PR. I didn't have a spotter today and my right should was feeling really weak, so I figured I would do 195. It felt pretty easy, so that's why I did the 185 at the end.

5x20 Ring Push ups

4x15 Dead Hang pull ups