Got the rack setup. Will post some pics of it probably tomorrow or tonight maybe.

Week 1/Day 1

B/W:Bite me

Time to complete workout:
??m

ME?!?!? Lower Bench
1xseveral@bar
2x5@135
1x3@155, 185, 195
2x1@205
3x1@225

Upper Ass.
Pull ups
1x6
3x5

JM Press
1x10@bar
3x8@65

Shoulder Rotation stuff
manyxmany w/ mini band

Week 1/Day 2

B/W:I'm a little girl

Time to complete workout:
50m

ME?!?!? SQ/DL
14" Box (Just slightly below parallel)
1xseveral@bar
2x8@135
3x5@225
2x3@245, 275, 295

Lower Ass.
GMs
4x8@135

Hanging Leg Raises
4x10

Comments
Holy CRAP!! I am so far behind now it is pathetic. Okay, enough of the pitty party. I'm starting over my PR counts for AD(After Demolition) levels until I get back up to my BC (Before Catastrophe) levels. I have until the end of January to do that before my first meet AD. I just have to get my CNS firing again.

glad to hear you got you're rack hopefully muscle memory will help some in getting strength back.

Week 1/Day 3

B/W:???

Time to complete workout:
30m

ME?!?!? Upper Bench
1xseveral@bar
1x5@135

3 Board
1x3@155, 185, 205, 225, 245
1x1,miss@275
2x1@275
1x3@245


Upper Ass.
Strict BORs
4x10@135

Comments
Yep

Week 1/Day 4

B/W:6lbs 7oz.

Time to complete workout:
35m

DE SQ/DL
14in Box
1xseveral@bar
1xmany@135
10x2@135 w/ average bands

Deads
6x3@135

1x0.5@135 /w mini band wrapped around in strange ways


Lower Ass.
Dimel Deads
3x15@135

GHR
2x8 assisted

Roman chair situps
3x15

Comments
Will need to bolt down some latches just outside of the rack so I can pull against some bands. What ever crazy setup I did made my spine jump out my back and wasn't able get anywhere near close to locking it out.

Here's the pictures of the rack. Best rack I've ever seen or used. Love how it is completely open through the middle. I got each leg secured down by 4 3.5in screws into the concrete and is extremely solid. Having the open middle with no support system between uprights except for on the very top made it kind of wobbly before securing it down.

...

...

Week 2/Day 1

B/W:light weight

Time to complete workout:
35m

ME Lower Bench
1xmany@bar
1xseveral@135
1x3@155, 175, 185, 205, 225 PR (AD)
1x1,miss@245 PR (AD)
1xmiss@255
1x1@225



Upper Ass.
Neutral grip Pullups SS w/ Bicep curls
5x6 / 4x10

Face pulls SS w/ shrugs
4x10 / 3x10

Comments
got nothing

Nice rack.

What's with all those shelves and shit behind it though?

Get rid of that crap!!

The rack is awesome. I was going to cut those shelves back but actually come in handy. Haven't decided on what to do with them yet. If they ever get in the way their gone.

Week 2/Day 2

B/W:don't care

Time to complete workout:
33m

ME SQ/DL
14in Box
1xseveral@bar
2x5@135
1x3@155, 185, 225, 275, 315, 335
1x1,miss@365
Belt On
1x1@405 ADPR


Lower Ass.
Pull Throughs
3x15 w/ light band

Hypers
3x8

Hanging leg raises to sides
2x12

Comments
365 Pissed me the *ucK OFF. I was steaming and really wanted 405 after that. Almost didn't make it back up and against my body's attempt to make my head explode and get me to sit back down I pushed through it.

Noticed the Chucks in one of the pictures. Why not just squat/DL barefoot?

Week 2/Day 3

B/W:beeep beep

Time to complete workout:
36m

ME Bench
3 Board
1xseveral@bar
1x5@135
1x3@155, 185, 205, 225, 245, 275 ADPR
1x2@295 ADPR
1x1,miss@305 ADPR


Upper Ass.
Strict BOR
4x10@135

Rack Hand Walking or what ever the hell you want to call it.
3xwhatever up and down w/ doubled up mini bands

Comments
Pretty happy with this week. I really wanted to get 400 back on my back and 300 in my hands again. Felt good.

Week 3/Day 1

B/W:too skinny

Time to complete workout:
43m

ME/RE Lower Bench
1xmany@bar
1xseveral@135
1x3@155, 175, 185, 205, 225, 245 ADPR
1xmiss@275
(pin press 1x1@225)
1xmiss@275 @#$@#$@#$#@$@#$@#$!!!!!!!!!!!!!!!1
(pin press 1x1@225)
2x3@225

Upper Ass.
Wide Grip Pullups
5x5

Face Pulls
4x10 w/ dbled mini's

Tricep ext
4x12 w/ dbled mini's

Comments
Was very happy that 225 finally didn't feel like really heavy weight. Actually it kind of freaked me out. I unracked 225 and thought I miss loaded and had to look at each side. I really wanted that 275 for at least one. Figured I would have gotten it after hitting 245 for three. Pissed me off. I'll get it next week.

Week 3/Day 1 Repeat

B/W:light as a feather stings like a bee

Time to complete workout:
15m

DE/RE Lower Bench
1xseveral@bar
manymanymany setsx5@135


Comments
Been out of town on contract the past two weeks. Doing crappy little things here and there. Woke up way late this morning and had 15 minutes to get something done. I laid under the bar and just started going at it. Probably got about 5-10 seconds break between sets and just blasted away 5 reps at a time as fast as I could. Did that for 15 minutes and got ready for work. Felt really good actually to just zone out for 15 minutes. It was like powerlifting meditation. I'll get some assistance stuff done tonight when I get home.

Took some time out this weekend to go over to the NASA Iowa Regional meet which I should have been in. Helped out with some back spotting on the squats and some lift offs on the bench. It was a great meet as usual. Just a fun backyard type meet. Next year they plan on bringing a Nationals to Iowa and I definitely plan on competing in that. They are looking at different places to hold it. That will be a lot of fun.

Week 3/Day 2

B/W:195

Time to complete workout:
20m

DE SQ/DL
14in box
1xseveral@bar
1x5@135
12x2 or 3@225

Ass. Lower
Peterson stepups
4x12

Hypers
4x12 w/ mini's


Comments
I'm starting to feel it again. Getting goals set for the next 6 months leading up to an April meet. By January at the UPA meet I want to just get up to where I was before and get over a 1200lbs total. By the April NASA meet I want my 1300lbs total 500sq/300b/500dl.