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 South of Heaven Power Team Training Log

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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Fri Aug 14, 2009 10:07 pm

8/14/2009 Deadlift Training

**The last heavy workout in a !@#$ty week. This vacation killed me.**

Deadlift
135x5
135x5
225x5
315x2
365x1
405x1 Titan Velocity/NO GROOVE BRIEFS
485x1 Titan Velocity/NO GROOVE BRIEFS
485x1 Titan Velocity/NO GROOVE BRIEFS
515x0
515x1 Groove Briefs/REMOVED TITAN VELOCITY

#1 Pin Pulls (Against doubled mini bands)
275x2
275x2
315x1
365x1
405x1

Close Grip Chest Supported Row 2x10

Pulldown 2x10

Today I trained alone and I did not have any inspiration at all. I slept for !@#$ last night due to some personal issues. I need to get my diet back in check this week and put these last few days behind me and take on the heavy weights.

***!@#$ DEADLIFT SUITS!!!!!*** I know that this may change in the future, but right now I am done with them and will sacrifice a few lbs on the bar for the comfort of making a good pull. Between my raw pull doing really well now and the fact that the suit is so damn tight it keeps throwing me over the bar I have decided to forgo using it in this meet. For reference I bought the suit as a 220 and now weigh 246. I will keep it just in case I drop the weight and want to give it another try, but right now I think that I am better off raw.


Time to return much stronger next week!!!
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Sat Aug 15, 2009 4:14 pm

8/15/2009 Bench Accessory/Max Effort Tricep

Speed Bench
135x3
135x3
135x3

Flat Dumbbell Fly
25x15
25x15
25x15

ICG Press w/ Reverse Greens
135x10
185x10
225x10
245x8
275x6
295x6

ICG Roll Over Press w/ Reverse Greens
135x10
155x10
185x8
205x6

ICG Concentric Pin Extensions
135x6
155x6
175x6
195x3

ICG Reverse Grip Pushdown
100x10
100x10
100x10

Power Shrugs
135x6
225x6
315x6
365x6

Best day of the week so far. I slept about 9 hours last night and needed it. I rarely do that, but was happy that I did. I had a big, but !@#$ty breakfast and a ton of carbs today. On the ICG Roll Over my biceps did not hurt today like they have in the past. I don't know what the issue was before, but I used a suicide grip about 12" apart and made sure that my elbows were pointed almost straight up. Hopefully today is an inidcation of how the rest of next week and my cycle is going to go. I have big plans and if I hit my goal I will be happy. Right now I may end up just shy of 1600 if I miss anything.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Tue Aug 18, 2009 9:51 am

8/17/2009 Squat

Squat
45x10
135x5
225x5
315x2 Belt/Briefs
405x1
450x2 Belt/Briefs/Suit Straps Down
495x1 Belt/Briefs/Suit Straps Up
570x1 Belt/Briefs/Suit Straps Up/Knee Wraps
605x0 Got below parallel, but my ass shot up first and I lost it forward

Leg Extensions 2x10

Lying Leg Curl 2x10

Standing Abs 3x10

**I will be taking 605 as a final attempt at the meet. After todays issue I know I can get it, but have to stay upright more. On the walkout the plates smacked off the rack and with out bar there was a huge bow. I am hoping that squatting with a good bar at the meet will help relieve some of the issues I have been having here. 570lbs was incredibly easy yesterday. I made it below parallel and shot it back to the top. I am also sitting really far back now. My knees are barely moving anymore, which is something that I have been working on weekly. I am excited for the meet and know I will hit 600+.
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South of Heaven Power



Posts : 71
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PostSubject: Re: South of Heaven Power Team Training Log   Thu Aug 20, 2009 9:59 am

8/19/2009 Week 2 Phase 3 ICG Bench

**Pr's everywhere today**

Bench
45x10
135x6
185x5
225x3 Reverse Green Bands On ALL Sets
275x3
315x3
335x3
365x1
385x1
405x1 3 Board Raw

Titan F6
455x1/1 3 Board/2 Board
475x1 1 Board
495x1 Touch
515x1 Touch
535x1 Touch
555x1 2 Board
575x3 3 Board

CNSO 7 Seconds
635x10 Seconds (Decided to hold it a bit more)

Panora Pushdowns (Green Band)
2x12

Face Pulls (Green Band)
2x12

Serial Killers (Purple Band)
2xFailure

Pull Aparts (Purple Band)
2x15



Best training of the entire cycle. I don't know what got into me, but everything finally fell into place. Great video of the lifts today too.
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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Thu Aug 20, 2009 9:02 pm

8/20/2009 Shoulders

PBN
135x6
135x6

Front Laterals
25x12
25x12

Seated Side Laterals
20x12
20x12
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Sat Aug 22, 2009 8:52 am

8/21/2009 Deadlift

**Finally found my form, and brought back my love for the deadlift!**

Warm Up
(Watching every video of Ano, from Metal Gym and Andy Bolton deadlifting for about 1 hour)

Deadlift
45x10
135x5
135x5
225x3 Groove Briefs
315x2
405x1
455x1
505x1
525x1 PR!!

60% Speed Pulls
315x1
315x1
315x3

SLDL (8" Deficit)
225x10
225x8

Bent Over Rows
225x10
225x10

CG CSR
45x10
45x10

Assisted Pull Ups 2x10

Pulldowns
110x10
110x10

Ab Circuit

Had to train alone today, but as I said last week I am done with the suit. I wore a pair of groove briefs to keep my hips warm. Ever since the vacation and the long drive my hips have hurt. I hope this goes away soon. 525 is a big PR for me since my best is 523 in full gear. The bar speed was fast as hell and I will post the vids later today since I forgot my camera at the gym last night.
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Mon Aug 24, 2009 6:46 pm

8/24/2009 Last Squat Before Meet

Squat
45x10
135x5
225x3 Add Titan NXG Legged Briefs
295x1
315x1
405x1 Add Titan Centurion Straps Down
455x1
495x1 Add Titan Centurion Straps Up/Stangulator Knee Wraps
555x1 Projected Opener
585x1 Projected 2nd

Good Mornings
135x10
135x10

Leg Extensions 1x20

Leg Curls 1x20

Ab Circuit

Training went great today. I am ready for the war!!! I want 610 and I know that I have it. Warm ups will take a while because getting in gear sucks, but I already know how I will work that out.

My plan as of now is still 1600lbs:
Squat 610
Bench 460
Deadlift 530

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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Wed Aug 26, 2009 9:07 pm

8/26/2009 Bench (Last Before Meet)

Bench
45x10
115x5
155x3
240x2
285x2 3 Board

Titan F6
330x2 3 Board
370x2 (First off 2 board, second off 1 board)

Meet Lifts
415x1 Opener
445x1 Second Attempt

Panora Pushdowns 2x15

Face Pulls 2x15

Serial Killers 2x12

Band Pull Aparts 2xFailure

Today went really well. Somebody that I was supposed to train walked in late and I had to finish up while she warmed up with cardio. It sucked, but I knew that I should stop there and relax. My shoulder is bothering me pretty bad, but I hit a PR with the 445 and it was really fast off the chest. I will most likely end with 465 at the meet. All weights felt very light and easy. The shirt was set nicely and not overly jacked which was a great thing. Still hard to touch the chest, but I am beginning to like it more and more.


Todays Bench Video:
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Sat Aug 29, 2009 7:17 am

8/28/2009 Deadlift
***Weight x Sets x Reps***


Speed Deadlift
45x10
135x3
225x3
275x2
315x3x3
365x3x1

Accessory:
CSR 2x10
Assisted Pull Up 2x10
Pulldowns 2x10
Rear Cable Laterals 2x10
Standing Abs 3x12

All the weights felt light and very fast. I had a big lunch and I felt a bit like I was dragging, but it was alright. I am hopeful for big things at the meet and I am going to hit up some cardio and light work until the meet.

I currently weight about 247, so I have a few lbs to loose. I plan on cutting carbs and eating a bit healthier starting on Sunday and will cut the weight easy. Games on from here on in and I am ready for the battle.
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South of Heaven Power



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PostSubject: Re: South of Heaven Power Team Training Log   Sat Sep 05, 2009 8:08 pm

Well, what can I say... Today was a great day!!!

I weighed in at 247lbs so I ended up in the open 275 class.

Squat
555 Good
590 Good PR!!
605 Good PR!!

Warm ups went perfectly and everything felt amazing. The 590 was a bit rough due to wrapping my knees early and when the lifter in front of me dumped the bar my knees went numb waiting for the bar to be unloaded, put back in the rack, and reloaded. Other than that they were all amazing.

Bench
415 Good
455 Good PR!!
465 Good PR!!

I waited awhile to start warming up and got a bit behind, but it went smooth. I wanted to hit 455 since I missed 450 at the ICG Meet as I promised Jeff I would do. Well Jeff and Chane, I ended with 465!!

Deadlift (Loose groove briefs only)
455 Good
495 Good
535 Good PR!!

I was killing weights with my warm ups. Everything felt light and was flying off the floor. I got a few compliments on my bar speed and I knew that it was on. I nailed the opener and the second. I asked Matt McCase what it would take and he said 530 so I upped it to 535. PERFECT!!!

Total 1605!!! I beat my goal!!

Video


Matt McCase put on a great meet with only about 22-25 people. The judging was good and the lifts were great. It went by really fast. I had my teammate Aaron and a good friend Kevin help with loading and spotting and they did a great job too.

I know it is a non sanctioned meet, but by wilks total I got best lifter (which in a non sanctioned meet I know doesn't mean much) and first place. We competed with one other team too. We outweighed them by 29lbs total bodyweight and beat them by only 30lbs, allowing us to win the team competition by 1 pound (my other 4 guys lifted raw compared to all of them in gear).
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Mon Sep 07, 2009 3:13 pm

Week 1 Squat 80%

Bodyweight 249lbs
Completion Time 1.5 Hours

Squat
45x5
135x5
185x5
225x3
275x1
315x1
340x8 (2 sets) Belt/Knee Wraps

Suspended (navel) G/M
135x8
185x8

Leg Extensions
90x10 (2 sets)

Single Leg Curl
50x10
70x10

Seated Calf Raise
100x20

Standing Abs
110x20 (3 sets)

Today was a great day. On the first set of squats I set the bar on pins, stood up and the guys pulled the pins, kinda a ghetto monolift. I liked it a lot and plan on doing 1 set like that every week. I hit parallel and deeper on each rep and figured that the weight was easy as hell, but the 8 reps killed me. My conditioning is not ready for that work. I knew it would be the defining issue here though. 1 more week of 8 reps left and then the 5's should be much easier.

I feel fully recovered from the meet already and decided to hit it today. I have been eating really well these past few days and sleeping great. It is about time I figure out where I am at amoung the raw guys. That being said, a small mental break from gear should rejuvenate me and when I get back in it I will hopefully be killing some sick numbers.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Thu Sep 10, 2009 5:12 pm

Week 1 Day 2 Bench

Bodyweight 249lbs
Completion Time 1.5 Hours

Bench
250 x6 x1 @5 1500
265 x4 x1 @7 1060
300 x2 x1 @8 600
285 x3 x1 @8 855
250 x6 x1 @5 1500
320 x1 x1 @10 320
Total NL 22 5835

Close Grip Bench
205 x8 x2 @6 3280

Incline Bench
160 x8 x2 @6 2560

Lying Dumbbell Ext
50 x10 x1 @6 500

Abs
25 x20 x3 @4 1500

Totals NL 124 13675


Last edited by South of Heaven Power on Thu Sep 10, 2009 5:16 pm; edited 3 times in total
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Thu Sep 10, 2009 5:14 pm

Week 1 Day 3 Shoulders

Bodyweight 249lbs
Completion Time .5 Hours

Press Behind Neck
45 x10 x1 @4 450
95 x10 x1 @4 950
110 x10 x1 @4 1100
135 x8 x2 @6 2160
Total NL 46 4660

Reverse Standing Press
135 x10 x3 @8 62% 4050

Side Laterals
25 x10 x2 @5 0% 500

Band Pull-Aparts
Purple x12 x3 @4 0% 0

Totals NL 132 9210
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Fri Sep 11, 2009 5:25 pm

Week 1 Day 3 Deadlift
Deadlift
135 x5 x1 @4 675
185 x5 x1 @4 925
225 x5 x1 @5 1125
275 x3 x1 @5 825
315 x1 x1 @5 315
365 x1 x1 @6 365
420 x5 x1 @8 2100
Total Reps 25 - Total Volume 6330

SLDL
135 x10 x1 @4 1350
275 x8 x1 @8 2200

Bent Rows
135 x10 x1 @4 1350
185 x8 x1 @8 1480

T-Bar Rows
90 x10 x1 @4 900
180 x8 x1 @6 1440

Pull Ups
150 x10 x1 @8 1500

Pulldowns
100 x10 x1 @5 1000
150 x10 x1 @8 1500

Bent Laterals
15 x10 x1 @5 150
25 x10 x1 @5 250

Seated Calf Raise
150 x10 x2 @5 3000

Abs
150 x20 x3 @5 9000
Totals Reps 209 - Total Volume 31450

Bodyweight: 249
Completition: 45m
Notes: I am going to cut the volume of the deadlift reps back to 3's. The 5's weren't bad, but it wasn't easy.
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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Sat Sep 12, 2009 2:31 pm

Week 1 Day 5 Light Bench

60% Speed Bench
45 x15 x1 @4 675
135 x5 x1 @4 675
185 x5 x3 @4 2775
Total Reps 35 - Total Volume 4125

Dumbbell Flyes
25 x15 x1 @4 375
40 x12 x1 @4 480

ICG Press
135 x10 x1 @4 1350
185 x6 x1 @6 1110
225 x6 x1 @6 1350

ICG Rolling Press
95 x10 x1 @4 950
115 x10 x1 @4 1150
135 x10 x1 @6 1350

Pushdowns
100 x10 x2 @8 2000

21's
80 x56 x1 @8 4480

Landmines
65 x20 x3 @6 3900
Total Reps 250 - Total Volume 22620

Bodyweight: 249
Completition: 40m
Notes: Fast training session. All weights moved nicely with no pain in elbows on ICG work. 3x5 is a much better answrer to speed work and I think it will convert nicely.
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South of Heaven Power



Posts : 71
Join date : 2009-07-09

PostSubject: Week 2 Day 1   Mon Sep 14, 2009 4:13 pm

Squat
45 x 10 x 1 @ 4 450
135 x 5 x 1 @ 4 675
185 x 5 x 1 @ 4 925
225 x 3 x 1 @ 5 675
275 x 1 x 1 @ 5 275
315 x 1 x 2 @ 6 630
350 x 8 x 2 @ 8 5600

Sus. G/M
135 x 8 x 1 @ 5 1080
195 x 8 x 1 @ 8 1560

Leg Extension
45 x 10 x 1 @ 4 450
100 x 10 x 1 @ 5 1000

Single Leg Curl (Purple)
0 x 20 x 2 @ 4 0

Seated Calf
50 x 12 x 3 @ 4 1800

Standing Abs 110 x 20 x 3 @ 4 6600

Total Reps 121 Total Volume 21720

Bodyweight: 252
Completition: 1.5hrs.
Notes: Weights felt great. I need to space out my feet a bit more for the 5 reps next week.
I hit depth only on the last few reps since I can't sit back far enough with a close stance.
I also feel like my conditioning is getting a bit better.
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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Re: South of Heaven Power Team Training Log   Wed Sep 16, 2009 2:11 pm

Bench
45 x 10 x 1 @ 4 450
135 x 5 x 1 @ 4 675
225 x 3 x 1 @ 5 675
260 x 8 x 2 @ 8 4160

Close Grip
235 x 8 x 2 @ 8 3760

Incline
165 x 8 x 2 @ 6 2640

Skull Crushers
70 x 8 x 1 @ 8 560
120 x 8 x 1 @ 8 960

Hanging Abs 0 x 20 x 3 @ 4 0

Total Reps 78 Total Volume 13880

Bodyweight: 249.5
Completition: 1hr
Notes: Biceps feel a little sore today. I need to fix that again. I think that the high rep days are the main reason for that. Hopefull with 5's starting next week ease up on the soreness.
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South of Heaven Power



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PostSubject: Week 2 Day 3 Shoulders   Thu Sep 17, 2009 3:33 pm

PBN
45 x 10 x 1 @ 4 450
95 x 10 x 1 @ 4 950
115 x 10 x 1 @ 6 1150
140 x 8 x 2 @ 8 2240

Rev. Grip Press
95 x 10 x 1 @ 7 950
145 x 10 x 2 @ 7 2900

Side Laterals 25 x 10 x 3 @ 5 750

Total Reps 68 Total Volume 9390

Bodyweight: 249.5
Completition: 30m
Notes: Just another day. Shoulders feel good, but the tendonitis still sucks.
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South of Heaven Power



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PostSubject: Week 2 Day 4 Deadlift   Fri Sep 18, 2009 3:59 pm

Deadlift
135 x 5 x 2 @ 4 1350
225 x 5 x 1 @ 4 1125
275 x 3 x 1 @ 5 825
365 x 1 x 1 @ 6 365
435 x 5 x 1 @ 9 2175

SLDL
135 x 10 x 1 @ 4 1350
285 x 8 x 1 @ 8 2280

Bent Rows
135 x 10 x 1 @ 4 1350
195 x 10 x 1 @ 6 1950

T-Bar Rows
90 x 10 x 1 @ 4 900
190 x 8 x 1 @ 8 1520

Pull Ups
10 x 2 @ 8

Pulldowns
10 x 2 @ 6

Bent Laterals
20 x 10 x 2 @ 6 400

Calves
100 x 20 x 1 @ 6 2000

Abs
45 x 20 x 3 @ 6 2700

Total Reps 105 Total Volume 20290

Bodyweight: 249
Completition: 1hr
Notes: The deads are still rough in the 5 rep range. Next week is on to 3's though. Lower back is a bit tender, but all in good fun.
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South of Heaven Power



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PostSubject: Week 2 Day 5 Shoulders   Sun Sep 20, 2009 8:47 pm

Light Bench
45 x 15 x 1 @ 4 675
135 x 5 x 1 @ 4 675
185 x 5 x 3 @ 4 2775

Dumbbell Flyes
25 x 12 x 1 @ 4 300
40 x 10 x 1 @ 4 400

ICG Press
135 x 10 x 1 @ 4 1350
185 x 6 x 1 @ 6 1110
225 x 6 x 1 @ 6 1350

ICG Rolling Press
95 x 10 x 1 @ 4 950
115 x 10 x 1 @ 4 1150
135 x 10 x 1 @ 6 1350

Pushdowns 100 x 10 x 2 @ 8 2000

Dumbbell Hammer Curls
40 x 20 x 1 @ 4 800
35 x 20 x 1 @ 5 700
30 x 20 x 1 @ 9 600
25 x 20 x 1 @ 9 500
15 x 20 x 1 @ 9 300

Total Reps 209 20 Total Volume 16985

Bodyweight: 249
Completition: 45m
Notes: I had to train somebody and had to cut it a bit short, but managed to quickly hit a
few moves while I was training them. The hammer curls were hard, but 1 set of 100
reps felt great. Everything is going as planned and I think the strength is coming
along great. I will be continuing the squatting on Monday with sets of 5.
This week should be significantly easier, but I guess we just have to wait and see.
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South of Heaven Power



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Join date : 2009-07-09

PostSubject: Week 3 Day 1 Squat   Mon Sep 21, 2009 8:34 pm

Squat
45 x 10 x 1 450
135 x 5 x 1 675
225 x 5 x 1 1125
275 x 1 x 1 275
315 x 1 x 2 630
360 x 5 x 2 3600

Seated G/M Squat
185 x 6 x 1 1110
225 x 6 x 1 1350

Leg Extension
90 x 10 x 1 900
135 x 10 x 1 1350

Single Leg Curl (Green)
20 x 2 0

Standing Calf Raise
225 x 10 x 1 2250
315 x 10 x 2 6300

Total Reps 99 Total Volume 20015

Bodyweight: 251
Completition: 1.5hrs.
Notes: Everything went really well. I used my Strangulators to wrap my knees
and for once they felt great. I also used a pretty wide stance. I feel much better
about the days and will continue on next week.

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South of Heaven Power



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PostSubject: Week 3 Day 2 Bench   Wed Sep 23, 2009 7:28 pm

--------------------------------------------------------------------------------

Bench
45 x 15 x 1 675
95 x 10 x 1 950
135 x 5 x 1 675
185 x 1 x 1 185
225 x 1 x 1 225
265 x 5 x 2 2650

Close Grip
240 x 5 x 2 2400

Incline
170 x 5 x 2 1700

Serial Killers (Purple Band)
12 x 3

Face Pulls (Purple Band)
2 x 15

Total Reps 61 Total Volume 9460

Bodyweight: 250
Completition: 1.5hrs.
Notes: I have been placing my first finger on the ring lately, even for raw work.
I feel much stronger with this grip, bar distance is less, and the press is much
smoother. Days are going by fast and I feel stronger now than ever.
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South of Heaven Power



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PostSubject: Week 3 Day 4 Deadlift   Fri Sep 25, 2009 9:57 pm

Deadlift
135 x 5 x 2 1350
225 x 5 x 1 1125
315 x 3 x 1 945
405 x 1 x 1 405
445 x 3 x 1 1335

Mid Shin Rack Pulls
225 x 5 x 1 1125
315 x 5 x 1 1575

Bent Rows
155 x 10 x 1 1550
245 x 10 x 1 2450

Dumbbell Rows
100 x 25 x 2 5000

Pull Ups
10 x 2

Pulldowns
120 x 10 x 2 2400

Abs
45 x 20 x 3 2700

Total Reps 112 Total Volume 19560

Bodyweight: 251
Completition: 1.5hr
Notes: Day went smooth and much lighter than last week. Very happy with where I am.
I think the 8's were the rough part and I have them behind me now.
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South of Heaven Power



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PostSubject: Week 3 Day 5 Light Bench   Sat Sep 26, 2009 3:15 pm

Light Bench
45 x 15 x 1 675
135 x 5 x 1 675
185 x 5 x 3 2775

Incline Flys
25 x 15 x 1 375
50 x 12 x 2 1200

Rolling Dumbbell Extensions
25 x 12 x 1 300
50 x 8 x 2 800

Concentric Floor Extensions
95 x 8 x 2 1520

Hammer Curls
35 x 20 x 1 700

Reverse Curls
75 x 20 x 1 1500

Foam Roller Abs x 12 x 3 36

Total Reps 132 Total Volume 10556

Bodyweight: 250.5
Completition: 45m
Notes: Today was really easy. Nothing felt really heavy, but any extension movement is
still hurting my bicep. I will start putting on the sleeves for only the tricep movements from now on. I don't want to think that they are helping with any of the pressing movements.
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PostSubject: Week 4 Day 1 Squat   Mon Sep 28, 2009 7:23 pm

Squat
45 x 5 x 1 225
135 x 5 x 1 675
185 x 3 x 1 555
225 x 3 x 1 675
315 x 2 x 1 630
370 x 5 x 2 3700

Speed Squat
255 x 2 x 2 1020

Single Leg Band Curl
10 x 2

Seated Calves
45 x 12 x 1 540
90 x 12 x 1 1080
135 x 12 x 1 1620

Roman Chair Abs
25 x 10 x 3 750

Total Reps 81 Total Volume 11490

Bodyweight: 250.5
Completition: 1.5hr
Notes: My knee is a bit sore. This started over the weekend and maybe earlier
I hate leg extensions and doing them probably caused a bit of a tendon issue
that I am addressing by stopping the extensions and moving to sled pulls

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