My Neck, My Back! My Neck and My Back!

Friday was fairly heavy.  Once again I took advantage of an opportunity to use a local gym instead of the base gym, Midtown Sports and Wellness.  I like to go here because its clean, they have decent equipment, the rowers WORK, and they have a pool and Jacuzzi. (for recovery, of course)

After doing some rower warm-up, I hit the squat rack and worked up to heavy doubles.

Then I was interpreted.

I HATE being interrupted in a workout, however, its the nature of being a Husband, Father and Active Duty Serviceman...so be it.

Anyway, after a 45 minute rest, I hit up some bench press, working up to a heavy single (210#) and then proceeded back to the rack for heavy rack pulls (below the knee), working up to a single at 455#.

Finished up with "assistance work", which is a fancy powerlifters way of saying isolation without sounding like a body builder.  Basically 3x10 shrugs @ 315# and 3x10 elevated/weighted(25#) situps.

So you're thinking, that sounds like a lot of volume.  Well seeing as I'm not really a elite level lifter, yea, it was a shitload of volume.  Come Saturday morning I felt like a steamroller had plowed over my Traps, spinal erectors, and whatever's in between.  Even contrast baths after the workout Friday were of no help.  Needless to say, Saturday was rest.

Sunday, as I was prepping to head to the base gym for a workout, the Wife got called into work.  So what was prepping to be a little "Grace" and running, turned out to be a quick little garage burner:

70# KB Swing x 25
80# Sandbag Clean/Press x 30 (about 12 min w/time to re-tie the sand bag 3x)
70# KB Swing x 25

KB Swings were unBroken

Back feels a little tight, time to roll...