Well, this is where I am at in my training.  Pull my back the other day and was in so much pain had to have the ambulance take me to the ER since I couldn't get off the floor. Could of used a life alert necklace "Help I've fallen and I can't get up" I got the chills which caused back spasms to kick in which had me on the floor with a shirt in my mouth screaming whenever they hit.
Spent day in ER having x-rays and mri done.  I have degeneration in lower back and my L4 has a 3mm bulge.  Waiting to hear back from back specialist, hopeful can take of it without surgery.  Until then I'm on the mend

9-14-15 Deload week

Reverse Hyper 4x8

Jump rope 5x50

foam roller

Sqauts 10x2 on minute

Speed Deads 10x2 on :30

5 rounds: Jump rope x50 with 10 pushups

I dont't have time, I make time

9-14-15

Did not have a good weekend of training so started Monday with a renewed vigor to get in more food and "wooder" and what a difference it has made in how I feel

The staples of productive training

9-13-15

I had a Max Effort event training day planned for today.  However reality smacked me in the face and brought me back down to earth.  I have been making great progressed and forgot that it can't go on forever so today was the worst training day that I had in months.

To combat this Skip and I just went to the creek and got fully submerged.  It was just the ticket to end the day.

 

9-8-15 speed day

Fat bar incline press 10x2 on :30 second

Barbell rows 5x12

Fat bar snatch grip high pulls 3x10: much harder than expected when decided to do them

Tri-ext with curls 3x10 superset

9-7-11

17.39 mile bike ride through Central Pennsylvania

Food for Thought

9-6-15 Event Training

Event training day for speed

4 rounds

3 clean and press and then carry objects about 20-25 yards

order of object carry

buckets of stone

sandbag

rock

round times: 1:24;1:28;1:27, and 1:45

last one was slowest since dropped rock and had to pick back up--not as easy as it sounds

After training went down to Bald Eagle Creek for an ice bath

Skip showing how it's done

view upstream

9-2-15 ME Lower

Warmup

Jump rope 6x50

reverse hyper 4x8

banded shoulder mobility

ME Squat 5x2: increasing each set

High Pulls: 4x3

101 days until competition: My program seems to be spot on and am confident will be hitting my peak on December 12 in Lancaster

Put powerlifting briefs on today for the first time in years and I think that somehow they have gone through the dryer