The Training Week That Was - 11/4 - 11/10

Taking it down a bit this week. My back is seriously acting up, I believe due to some very poorly executed push presses. I've finally realized that my back can't take long sets from the back. It isn't the press, it's bringing the bar back down without wrecking my spine. Upper back is really tight and stuff, lower back is a mess. I think some therapy and removing some of the extra work will get everything back on track. I'm sticking to my usual schedule, but pushing Wednesday back to a true "upper body" day rather than mixing in muscle snatches, push presses or anything like that. Lots of pulling and abs, little bit of pressing assistance.

11/4
Muscle Snatch up to 70x2
B Squat 60x4 90x3 110x3 125x3 140x5 145x5 (heavy but not ball busters; building the squat back up)
Front PP 50x5 50x3 70x3 82x3 90x5 95x5 (PR)
-I was short on time so I went complex rather than upper body work.
Javorek Complex 50kgx3
-High Pull x6
-Muscle Snatch x6
-Back Squat to Push Press x6
-Good Morning x6
-Bent Row x6

11/5 - Chiropractor

11/6
Snatch doubles from High Hang
40x2x2 60x2x2 75x2 85x2 92x2 97x0x2 100x0
Down Sets (no foot movement) - 82x3 85x3 87x3
Clean, Jerk, Clean, Jerk
50x2x2 70x2x2 90x2 105x2 112x2
Down Sets (3+1) - 92x1 97x1 102x1
Back Squat 125x5 127x5 127x5 (fast, felt light and sharp)
Rev Hypers 4x15

11/8
Chins and Dips x50 each
Handstand Pushups 4x5
Chest Supported Row 3x12
Dips x25
Reverse Hypers - a ton
(Back is flared up so this is really turning into a legit deload week. Lots of therapy and prehab.)

11/10
Dips and Chins - 50 each
Reverse Hypers 3x15
Chiro

Back is still cranky, but pain-free. Starting back to regular training on Tuesday (11/13) and adding in some post-workout band traction to take down the compression. I haven't had to use it for a long time...which really means I've forgotten it/skipped it. Donnie Thompson made a couple excellent vids of band traction here. Elitefts has some info on traction for the shoulder in their rehab/prehab section here.

One quick word on traction: traction isn't a panacea or a cure-all. It's another tool to keep in the box. If you have some tight hips, shoulders, etc then it can be immensely helpful. But consider your training, competitive and injury history and LISTEN TO YOUR BODY. Personally, I can't do much single leg hip traction because it really tugs at my surgically repaired back. They aren't magic, but they provide some serious relief for some people with bulges, herniations or just jammed up joints. In 99% of cases (injury, training, etc), Movement is Medicine.