Monday 25 August 2014 After two weeks off following competition it is back to the gym. I found I really needed the break for a variety of reasons and it really helped out. My legs have loosened up and the shoulders are feeling good. The lower back is still tight but I think I found something for that, cable Pull-throughs.

Going back to a commercial gym was a blast from the past. The first 15 minutes was answering questions about where I had been, how much I was lifting and such. After that though it was ear buds in and doing my thing. No videos tonight, need to charge up the camera again.

Tonight is a reset on a version of Texas Method well its really a switch to a version of the Cowboy Method with some extra work on the bench and deadlifting assistance.

  

Squats - It was good to get back at it tonight. My legs felt really good tonight. I had to wait for the squat rack for a couple of sets so I got in some extra stretching and I think it really helped out. My depth was really good and low. I paused my warm ups as usual, which also helps out a lot. No problems here. Wed. night will be front squats at would normally be my light night weights. Rests between sets 60 seconds.

Bench Press - these felt nice and I did all working reps with a 1-2 second pause. I have been reading up a lot lately on different lifts and a lot of advice is to train like you compete. So I am getting some pausing to match comp conditions. 6x6 paused put a bit of a pump on the triceps. The extra volume felt good and will get me that 3 plate bench by year's end. Rests between sets 60 seconds.

Pin Presses - The bar on this rack is higher than I have been doing pin presses at but that is ok. The pauses will hit the bottom and the higher pin presses will hit the middle and top nicely.

RDLs- This is my Monday deadlift work. I did my work sets here with straps since these are for the back not for grip work. Working on getting some good hip action here. I am trying to make sure to keep the bar back against my shins and keep the bar from moving around on me.

Pull throughs - these are my second deadlift accessory lifts. These come highly recommended by plenty of big lifters. I really reached back and made sure I wasn't pulling with my arms, the action is hips pulling the weight forward not arms. The reach back really stretched the hamstrings and lower back in a good way. I am picking these for good increases in posterior chain strength.

The only thing I missed out was treadmill time. I forgot to take anything but lifting shoes. I want to start getting in some cardio work for condition and to cut some weight.