The Training Week That Was - 9/30-10/6

An entire week free of back pain is a win in my book. I did get a little tweak on Sunday from the push-pressing, but I've been pain free the rest of the week. You'll notice I haven't been doing jerks at all; the overhead work seems to have been what was causing the spasms. I'll give it another week to let things heal up a bit more and then add jerks back in when I change exercises after this upcoming week. My contingency plan is to rotate split jerks if they continue causing issues.

9/30

B Squat up to 140x5

Back Push Press up to 90x5 95x4 (back locked up)

Iso DB OH Press 3x8

Hip Thrust vs Bands

Pulldowns/Iso Neutral-Grip Pulldown/YWLT 

Core x100 

10/2 - Complex(ish) Day

(Snatch + Abv Knee Snatch): 82x1, 87x0, 85x0.5 (made snatch, missed abv knee)

-Down Sets (Snatch+Abv Knee Snatch+Abv Knee Snatch) 70x3

(Clean Pull + Abv Knee Clean): to 115x1 

-Down Sets (Cl Pull+Abv Knee Pull+Clean) 90x3

Clean Pull 3x2

B Squat 120x5x3 

Hypers 4x12/Planksx60/Rev Hyper 1x20

10/3 - Upper Body Assistance Work (no squats, no quick lifts)

Chest Supported Row 4x10

Iso DB Bench + DB Chest Sup Row 3x10+10

Fatty Pullups 5x8

Pulldowns 4x8

Sled Drag Row - 2 trips

Pull Apart/4 Way Neck/Axle Curl x50 of each

10/4 

Low Block* Snatch 70x2x1 80x1x2 85x1 90x1 92x0x2 92x1 95x1 97x1; Down Sets 80x2x3

Low Block* Clean  80x2x2 90x1x2 100x1 110x1 115x1 120x0x3; Down Sets 90x2 95x2x2

F Squat 110x3 115x3x2

Hypers 4x12

Rev Hyper 1x20

10/6

Snatch 80x1x2 87x1 92x0 92x1 97x0 97x1 99x0; Down Sets 80x2x2

Clean 80x2x2 95x1x2 107x1 115x1 120x1 125x0; Down Sets 100x2x2

Rev Hyper 1x20

(My low block here is a 10kg plate and a 25kg plate; bar started just below my patellar tuberosity. I think one more cycle with bar just a bit lower, then I'll move the box/hang work higher.)