Training Log: Entry 2018

Prowler, 50' arm over arm pull to 50' push
1xprowler
1x20lbs


Dropset
1x40lbs
1x20lbs
3xprowler


Notes: Still pushing slow on the push, but able to get my legs through the full ROM.  This got my heart going something good.



General notes: Woke up at 187.2 this morning.  GI issues getting better, but still present.  Some stranger at lunch today asked me "Man, what do I have to do to get arms like that?"  I was tempted to tell him to go tear is ACL so he can spend more time focusing on his upper body, but I just thanked him for the bizarre compliment.  My wife is always with me when these things happen, so she at least knows I'm not lying about people being weird, haha.

Training Log: Entry 2017

Seated axle press
axle x 10
75x5
115x5
150x5
170x3
190x5
150x11
115x10
115x10
115x10
115x10
115x8


Notes: No longer using the back rest, just sitting on a flat bench. Thinking this might keep me a little more honest on this movement. May even switch to my Ironmind flat bench to be really super hardcore. Really hammered the volume on this, and shoulder doesn't seem any worse for wear. Definitely want to keep adding as much as I can tolerate.


Dips (forward lean) rest pause
55+15+10+7


Notes: Once again, went until the right rotator cuff tapped out. Massive chest pump.


Axle curls 50lbs
1x100


Notes: Had to rest the axle on the pins a ton. Think I might drop back to a bare axle and go for 120 and work back up. I know Poundstone worked up to 300 with an Ironmind axle, so that's always something to shoot for.


Seated light band pushdowns
1x100


Band pull aparts
1x100


Seated cable rows 120lbs
16x12



Notes: Sets between sets.



General notes: Woke up at 186.4. That's more realistically where I expected my weight to be. Very gradual increases. That said, massive GI issues today. Glad I made it through my workout.

Training Log: Entry 2016


AM WORKOUT


Grippers

Dropset
15x#2
15x#1
30xTrainer


5x#2
15x#1
15xTrainer


Timedhold w/#1
40seconds



Notes: Think I kinda peaked my grip strength and am settling into more of an average here, but it's still a higher average than I started with. Hands are freezing as well, hard to get started with the grippers.




General notes: Woke up at 187.4 this morning. Planning on hitting lower body later tonight.




PM WORKOUT



1 legged SSB box squats (low box) dropset
16x205+chains
10x155+chains
10x115+chains
10x bar+chains

Notes: Still no real plan for the programming here, just substituting intensity for intelligence. Still visualizing and flexing with the other leg. Actually starting to notice some muscle tone returning to it.


SSB good mornings
4x20


superset in a circuit w/


Neck harness 45lbs
4x25


Notes: Just the bar on the good mornings, really focusing on stretching the hamstrings and contracting the glutes. I think I can VERY slowly add some weight to these.



Blast strap fallout hold
2:00


Notes: Like a plank, did it for some variety and really enjoyed the mental fortitude it required. Think I'll alternate this in with my normal fallouts.



Reverse hyper 30lbs
1x100


Notes: No struggle this time, very smooth.

Training Log: Entry 2015

Axle bench press

Axle x 10
75x10
115x5
165x5
205x5
225x5
255x3
285x8
225x13


Notes: Was feeling pretty fried for today's workout, but had everything I needed to get things done.  I called out 8 reps on the 285 set before I hit it, which is always a good feeling.



Dips (upright)
4x25


Notes: Got it in 4 sets legit.


3 way shoulder circuit 15lbs
3x20


NG chins (cycling through wide, normal and close grip each set)
15x20
2x15


Notes: Wanted to get 300 int his workout, and looks like I overshot it.  Elbows were feeling pretty pissed at the start, but warmed up after a few sets.  Cycling the grips was nice for variety.



General notes: Woke up at 187.2.  Went to PT today, and did my first session of heel slides with no strap assists, so that was cool.  Realized by today's workout that I've really entered full blown off season mode, as the volume is getting pretty crazy and I'm getting a real decent pump.  Rest times are staying pretty short, which is cool too.  Seem to be responding well to the calories and carbs.

Training Log: Entry 2014


AM WORKOUT


So, for anyone that read my most recent blog post, this was one of those "I think I want my money back" sort've workouts.  My lowerback has been killing me the past few days, and I woke up this morning at 0440 and just plain didn't want to train, which in turn made me pretty pissed off at myself and created this.  I figured it'd be easier to explain at the start versus justifying every ridiculous choice I made with each movement.



Seated chain suspended buffalo bar good mornings
Bar x 10
140x5
190x5
240x10
140x30


Notes: Switching out the movement and dialing down the weight to give my nerves a rest. One of the most limiting factors was my left shoulder not liking holding onto the bar.  I imagine time away from a barbell has taken away some of my shoulder mobility. The 240 set was all deadstops on the chains, the 140 set was mix and match.  Still a decent grind, and some more ROM than I was using with the SSB.



Buffalo bar good mornings (low bar squat position)
2x20


Notes: Seems like I can finally straighten out the left leg enough to do these. Felt the kneecap slide around on a few reps.  Hopefully that's a temporary thing. Just used the bar for today, really focused on stretching the hamstrings and contracting the glutes to move up. Happy to have a bilateral hamstring movement.


Blast strap fallouts
3x20


superset in a circuit wi/


Neck harness (side to side) 45lbs
3x20



Reverse hyper 30lbs
1x100


Notes: Had to take a few quick breaks during this, so I'm going to stick with this weight until I can do it straight through like everything else.




General notes: Woke up at 188.2.  Big weight spike, partially from a good Christmas dinner, but I've also just plain been pushing the protein hard.  I'll see what sticks.  Got "The Keys to Progress" for Christmas, been reading through a bunch of it, and so much is dedicated to gaining weight that I'll most likely subconsciously start eating even more anyway.




PM WORKOUT



Prowler, arm over arm pull to SLOW high handle push 50' each way
1x empty prowler
1x20lbs
1x40lbs


Dropset
1x40
1x20
1x empty prowler



Notes: So, pull the prowler to you, then walk it back.  I'm moving VERY slow on the push just to take it very easy on the knee, but my heart rate really got jacked up still  The dropset was really effective, once I'm healthy I can see that being a real ass kicker.

Training Log: Entry 2013

Seated axle press
axle x 10
75x5
115x5
140x3
160x3
180x7
140x10
115x10
115x10
115x9
115x8


Notes: Misgrooved a rep or 2 on the 180 set. Really trying my hardest to press overhead instead of in front. For the last 4 sets, I got rid of the backrest. Really trying to up the volume on my pressing without getting my shoulders buggy. Tried some behind the neck pressing, but shoulder got twinged on the set-up. Will need to start it with a higher suspended position.



Dips (forward lean)
50+15+10+5

Notes: Trying to cram in a ton of volume, so did rest pausing. 12 deep breaths between all "sets". Managed 80 total before my right rotator cuff tapped out. Think I'll keep this approach for the future. I like dips, but I want some more variety as well.



Axle curls 50lbs
1x100


Notes: First 70 reps I held onto the axle the whole time. After that, had to rest it on the pins every 10 reps. Think I'll stick with this weight until I can go without resting.


Seated band pushdowns
1x100


Band pull aparts
1x100


Cable rows 130lbs
15x10


Notes: Sets between sets of everything. Really feeling the contraction in my middle back on these. I think learning to use this lift has been one of the better things to come out of my ACL tear.

Training Log: Entry 2012

1 legged SSB Box Squat
15x205+chains
15x155+chains
15x115+chains


Notes: More a squat to a box than a box squat.  Height of box was a buried squat, well below powerlifting legal.  Still bracing with my arm on the injured side.  Was putting a little bit of pressure on it, gotta watch to make sure I don't get too strained on that.  This was an awesome workout for sure, first time since my surgery that I really felt like I trained a squat hard.  Still visualized and flexed with the other side.



Blast strap fallouts
3x 1 minute


superset w/


Neck harness 45lbs
3x50


Notes: Those 1 minute holds are no joke.  My grandpa used to say that, if you want to make time slow down, hang by your thumbs.  I think it works the same for these too.  Just wanted some variety, probably mix and match with the normal fallouts.



Reverse hyper 25lbs
1x100



Notes: Kinda cutting out the isolation stuff for now.  I feel like I can train hard and heavy like I need to, and that the rehab stuff is doing a good job of isolating the healing side.  Just happy to be doing some more normal training.

Training Log: Entry 2011

Axle bench press

Axle x 10
75x10
115x5
165x5
210x3
240x3
270x9
210x15


Notes: Figured out how to keep the plates from hitting the rack: threw on a pair of locking collars BEFORE loading up plates.  Extended the reach of the plates a touch.  Felt on pretty good form with these today.  Weight was a little heavy in the hands.  Remembered the elbow cuffs on the 270 set, but not the 210 set.



Dips (upright)
4x25


Notes: Needed to rest pause on the very last set.  Incredibly short rest times, was on a tight schedule.


3 way shoulder raise 15lb DBs
2x20


Notes: Cut out a set due to time, but my delts were fried.



NG Chins
14x20


Notes: Sets between sets of everything.  Give or take a set somewhere in there.



General notes: Woke up at 187.0.  Got a PT session in half an hour.  If anything significant happens, I'll update.  Knee is feeling "loose".  I'm hoping that's just part of the swelling going down.

Training Log: Entry 2010

Chain suspended Seated SSB Good mornings
5x bar
5x115
5x155
5x205
5x245
3x295
4x335 (belted)
7x245


Notes: Really digging this movement.  Reminds me a lot of deadlifting, and absolutely hammers my back. Wore the belt a little higher and it seemed to really help out on the set of 335. Followed things up with a backoff set for the sake of more volume. Been breaking the weight dead off the pins every rep, no touch and go.  Actually feeling like I'm getting in some training in on my lower body days with this stuff, really feels like I'm back to normal.



Band hamstring curls
4x11/15 average/mini respectively


Notes: Performed as a circuit, switch each leg, no rest.  Going to need to up the resistance on my left leg soon.



Ab fallouts
4x12

superset in a circuit w/

Neck harness side to side 45lbs
2x15
2x12


Notes: Might have to actually break out the Ironmind harness soon, as the spud harness is pretty intense on the side to sides.  Training like this should hopefully help my neck from getting kinked on overhead work all the time.




Reverse hyper 20lbs
1x100



General notes: Woke up at 187.0.  Doing a much better job increasing protein intake.  Lots of red meat. Trying to switch out quest bars with hard boiled eggs for the future, as I was racking up quite a charge and want to try to eat fewer ingredients.  Going to mean less fiber in the diet, but I think I'll live.



VERY light work schedule next 2 weeks.  Might be training more.

Training Log: Entry 2009

Axle Strict press
bar x 10
75x5
115x5
130x5
150x5
170x9
130x13
115x10
115x10
115x8


Notes: Did this standing today, to see how it'd feel.  I can manage, but I'm too nervous about the knee to really give it my all.  I could've fought for a 10th rep on the 170 set, but I didn't want to risk hyperextending the knee.

Wanted to go super heavy volume on this today, and I might keep up this approach for the future.  Just more drop sets as I go.



Dips (forward lean)
50
35
15


Notes: Short rest periods and rows between sets, really trying to get 100 in 2.



Axle curls 35
1x100


Light band pushdowns
1x100


Band pull aparts
1x100


Cable rows 110
17x12


Notes: Sets in between sets of everything.  My back is really starting to feel trashed from the high volume, which is kind of my goal.  Just going to push it until it breaks, and keep eating.



General notes: Woke up at 185.0.  Workout got interrupted for 45 minutes after the strict pressing, but I got it all in, and my PT.  Cheat meal this week was once again nachos, this time from a local place. Knee is feeling a slight amount of pain, have most likely been pushing it a bit hard.

Training Log: Entry 2008

Actually got to sneak in another workout today, pretty happy about that.


Assisted box SSB squats
3x8 of 205

Dropset
1x8 of 205
1x8 of 155
1x8 of 115
1x16 of bar


Notes: Using the plyo box, I set the pins high in the rack and used my left arm to hold the pin/assist me down and up. Basically using that arm in place of my leg, like being on crutches/a cane. Goal is to keep my left leg totally out of the movement while forcing my right leg to do all the work. Feels a lot more natural than what I was doing before, and I could see myself getting even heavier with this.  Still did the squat visualizations with the healing side.


I will need to make sure to be very careful in the near future, as I AM feeling a lot better, and everyone has told me that this is when the graft is at it's weakest. Everything in my mind is telling me to push and I have to fight it as hard as I can.



Standing band hamstring curls

4x10 average/12 mini as applicable


Notes: Cut out the leg extensions since I had to do PT right after this and figured that'd be good enough.


Ab fallouts
3x15

superset in circuit w/

Neck harness 45lbs
3x40


Notes: Need to start doing some side to side with the harness.



Reverse hypers 15lbs
1x100


Notes: Very first rep made my left hamstring twinge.  Gotta stay controlled on these.




After all this, I went through my full PT session. Ended up spending like 2.5 hours of training. Pretty silly, but happy I got it all done.  I think I'm getting lower body figured out in terms of finding intensity again, which makes me happy, because all the biding my time was just driving me crazy.

Training Log: Entry 2007


Prowler

4x50' arm over arm pull



2 rounds of

1x50' arm over arm pull

follow with

1x50' push



1x50' arm over arm pull w/90lbs




Notes: Somewhat hard to write out. Did a 50' arm over arm pull 4 times unloaded. Then did 2 rounds of a 50' arm over arm pull where, as soon as the prowler came to me, I pushed it back 50'. Then loaded up the prowler with 90lbs and pulled it 50'.


The pushes were SLOW and controlled. Was going up an incline, and made sure my footing was secure before I exerted any amount of force. I'm sure my physical therapist would still be pretty mad to hear about that, but it felt good on the knee, and it was easier than pulling it back due to the windy trial I was on.


I need to quit jumping to 90lb loads, as it radically transforms the exercise from conditioning to strength. I'm not using any lower body power here, so stick with 10s and go gradual.



Still a great workout. My back was actually sore before this. Apparently 296 chin ups is what it takes for that to happen. Good to know.



Woke up at 186.4. The super low carb day went pretty well. I think I ended up somewhere in terms of 40-50 grams total, and it was all from non-direct carb sources (primarily nuts and broccoli). However, it was pretty crazy on my digestive system too. Instead of pushing fat on this day, I might instead just really jack up the protein.

Training Log: Entry 2006


Grippers


Dropset
14x#2
25x#1
25xTrainer

10x#2

43 second hold w/#1


Notes: Left isn't really keeping up with the right, but I'm using forced reps there to match things up. Noticed the other day that my forearms are really starting to grow. Wife seems to like them too. Also complimented my massages as of recently. Nice thing is that I'm avoiding elbow and hand pain that I used to have by training so stupidly.

PHYSICAL THERAPY


3rd PT Session down. Today was


-15 minutes on the bike

-Strap assisted heel slides from the prone position: 10 reps, trying my hardest to get to 120 degrees

-Gastroc/soleus/hamstring stretch, 2 sets of 30 seconds for all. The hamstring stretch is pretty much the old school hurdler stretch.

-Quad extension/contraction 1x10

-Quad isometric extension in the 60 and 90 degree bend, 1x10 (5 second hold per rep)

-4 way straight leg raises, 2x10

-Hamstring curls, 2x10

-5 minutes prone hang w/2lb ankle weight

-KT tape and 15 minutes of ice/compression



KT tape is new to me. I'll find out if it really is the bee's pajamas I suppose. Have to make sure I'm not cheating the movements by calling in other muscles to do the job. Old habits. Have to focus on my walking gait now too. They said the only thing causing me to limp at this point is me not actively trying NOT to limp.



General notes: Woke up at 185.4 this morning, which is a drop, but shows still a steady sign of progression compared to where I started. I imagine I'm going to be seeing a lot of instances of weight spikes followed by settling back, but if the settle back weight keeps remaining higher, it's a good sign.


Will try to hit the grippers this afternoon.

Training Log: Entry 2005

10x axle
10x75
5x115
3x165
5x195
5x225
11x255
17x195


Notes: Can actually get my foot in a benching position, which is really cool, but means I now need to watch out and keep from trying to drive off that foot.  At least my ROM is better. Huge rep PRs to be sure, and I got a massive upper body pump. Forgot to wear my elbow sleeves too, so I might be able to eek out another rep.


Dips (upright)
2x25
1x20
1x30 w/rest pausing


Notes: Might've got the 100 in 4 sets clean with some longer rest periods, but this worked.


3 way shoulder circuit
3x18


NG chins
10x20
4x15
1x36


Notes: Sets between sets of everthing, with 1 megaset at the end. Really focusing on lat contraction/time under tension.




General notes: Woke up at 186.2. Got through all my home PT work today, with more real work tomorrow. Going to try for my super low carb day tomorrow.

Training Log: Entry 2004

AM TRAINING

Captains of Crush Grippers

Dropset
12x#2
24x#1
24xTrainer

9x#2

12 second hold #2


Notes: Grip was absolutely fried after that dropset. You can see it on the other sets. Seems to be nice on the hands as well.



PM TRAINING


Seated chain suspended SSB good mornings
Bar x 5
155x5
245x5
265x5
295x3
295x5 (belted from here)
315x3


Notes: This brought out some of the evil I'd had welling up inside me. Ecstatic that I found a movement I can really grind with that doesn't put any pressure on the knee. Just have to focus on only driving with the right leg. Had the bar suspended at the same height that I use for presses. The belt didn't make much difference, but it felt comforting psychologically.

I'm going to become the seated good morning king while things heal up. I have enough different bars and settings to not get stale with this. Think I might make this an old school Westside style ME day as a result. Will probably need to get smarter and keep the reps higher in the future, but I wanted to feel 300+ on my back again.



Band leg curls (average right, mini left)
4x9


Notes: Got cleared to start doing hamstring curls with resistance, so that's what I'm going to do.



Average Band leg extensions/quad flex
4x9/10


Blast strap fallouts
2x15
1x10


superset in a circuit w/


Neck harness 45lbs
3x35



Reverse hyper 10lbs
1x100


Notes: Still a great finisher. This might stay in the program regardless, just alternate with heavy stuff.

PHYSICAL THERAPY UPDATE


Second day of physical therapy, much more involved than the first. Ended up doing


15 minutes of cycling (5 forward, 5 back, 5 forward)

Strap assisted heel slides/leg extensions 2x10 (20 second hold knee bent, 10 second hold leg straight)

Quad extension/flex 2x10 (20 second hold)

Gastroc/Soleus stretch with a band 3x30 second hold

4 way straight legged raises 1x10 (5 second hold), whole series repeated twice

Prone hang, no resistance (lay on stomach, put towel under knee, let leg hang, 3 minutes)

Standing hamstring curl 1x10 (20 second hold on top, 10 second hold standing with leg straight)


And then 15 minutes of ice/pressure




-Was having a heck of a time getting my leg straight at the very start with the heel slides. I notice that first thing in the morning things are a little tight.

-Despite being delayed to getting into PT, the Docs are pretty happy with the ROM I displayed on everything. Biggest issue we were running into was language barriers regarding exercises. I interpreted a set of 10 to mean perform a rep, relax the muscle, then perform a rep. They instead intend for me to perform the full 10 reps with the muscle contracted the entire time. Good to note for the future.

-Was told that they went easy today, and we're going to really start pushing things to make up for lost time. I'm excited about that.

-No pain with any exercises, but a little bit of increased swelling, which they told me to watch out for.




Next session in on Thursday.




General notes: Woke up at 187.2 today. Think I'm starting to get a hang on nutrition. Still having fun sort've playing around with some ideas and seeing how they unfold. Will train lower body later tonight.

PHYSICAL THERAPY UPDATE


Just got back from my first physical therapy appointment. Here are some highlights.

-My physical therapist is shocked I am coming in this late post-op, and insists I should've been in ASAP. I told him that I agreed, as did everything I read online, but that the health insurance referral system is pretty stupid.

-That having been said, all the stuff I've been doing at home has paid off, because he was pretty amazed at how much ROM I had regained. He said I was much further along than he anticipated I'd be at this point.

-After performing a little bit of voodoo, he was able to get me even more ROM. He was moving my knee in some directions that were hard for me to be psychologically comfortable with, but physically I was having very little issues.

-I cant' tell if I just can't feel pain, or if I have a stupid high tolerance, or if I don't understand what "pain" is, because they were also shocked that I was a 0 on the pain scale, had quit my meds so early post-op, and that they couldn't cause any pain with their voodoo. At one point they put my knee in a position that triggered a slight amount of pain around the outer edge of the knee, but otherwise, all I feel is pressure.

-I once again blew their minds with my ability to peddle an exercise bike (it's nice when your standards are so low), so they had me peddle 5 minutes forward and 5 minutes backward.


That was the end of the session. Pretty underwhelming, but hopefully the start of something great.


As a positive, Doc cleared me to get away from crutches, said I can peddle an exercise bike as much as I want, and gave me the go ahead to do some band resisted leg curls with my healing leg. Extension is still off the table. I bought one of those old-people bike peddle things that you can just put on the floor, and I'll probably use that while watching TV at night, or maybe bring it to the office. Additionally, Doc said he doesn't think there will be any problems with recovery based off of what he is seeing.


It looks like all the at home work has paid off, and I'm also going to credit all the flexing/visualization I've been doing during my training, just because confirmation bias is great.


Going to get on a schedule of 3 days a week for the next 4 weeks. Great to be healing again.

Training Log: Entry 2003


Seated axle press
axle x 5
75x5
115x3
145x5
165x3
185x5
145x10

Notes: Slightly tweaked my neck on the 165 set.  Really trying my hardest to be pushing over my head instead of in front of my face.  Want this to carry over as best as it can.  Really shows that I've been slacking on my strict pressing with my focus on push pressing.  When I'm back in top form, I'll have to keep it in the rotation.  Might even try to pump up the volume on his if my rotator cuff can handle it.  It seems to be getting more and more used to the training.


Dips (forward lean)
1x34
2x33

Notes: Just shooting for 100 in the fewest sets possible each week.

Axle curl dropset
50x35lbs
50x axle
Notes: The 35lbs is 5lbs per side.  Going to try to get that to 100 reps total then add more weight.


Band pushdown dropset
50x light
50x mini

Band pull aparts
1x100

Cable rows 110
16x10
Notes: Sets in between sets of everything else.  Really focusing on contracting my upper and middle back musculature.



General notes: Woke up at 187.0.  I've really been pushing the eating back into top form while trying to stay away from pure junk.  More fatty meats: burgers and wings.  Going to try some nutritional experimenting for the next few weeks where I push my carbs up pretty high immediately post workout on my heavy upper body days and then only eat fats and protein in the afternoon, and then on my 1 non-lifting day I'm going to go super low carb/higher fat.  Got nothing to lose at this point, might as well see what I can do.

Training Log: Entry 2002


AM WORKOUTS

Single leg squats
10x85lbs
8x105
6x125
5x145

Notes: Alternate leg squat visualization/flex.  These are becoming more like step ups, but still hammering the leg pretty good.  Nice to go heavy again.


Average band leg curl/alternate leg hamstring flex
2x9
2x8


Average band leg extension/alternate leg quad flex
2x9
2x8


Reverse hyper 5lbs
1x100

Notes: Sticking with the plan to move very slow on this.  Great way to end the session, really blows up the lower back.



PM WORKOUT


Arm over arm prowler pull 50'
2x unloaded
2x90lbs
2x unloaded


Notes: Love that I can train this event.  Still need to figure out a place to get this done on my street.  This time, I had a straight path, but the road bulges in the middle and my prowler kept falling into the gutter, making it grind on the pavement and act like the parking break was on.  Really hammered my back, but wasn't great for training technique.



Neck harness 45lbs
1x75




General notes: Woke up at 184.4.  Tried to keep the calories high today.  Cheat meal was the new Boss Nachos at Taco Bell.


Notice a trend in getting pretty upset on Saturdays.  I'll just be driving somewhere, listening to music, and alluva sudden I'm trying to rip the wheel off the dashboard.  These days were always my big training day, and I'm wondering if my body just got used to getting this energy out each week.  I've got a lot of evil to tap into, I'm going to need an outlet soon.

Training Log: Entry 2001

Axle bench

10x axle
10x75
5x115
3x165
3x205
5x220
3x250
5x280
11x220


Notes: Plates kept hitting the uprights on the 280 set.  Must've not set up far enough away.  Couldn't hit a rep or 2 more were it not for that, but the weight at least felt light in my hands, and I got to chase it pretty decently with the 220 set.


Dips (upright)
5x20


3 way shoulder circuit 15lb dbs
3x15


NG chins
15x15
3x10


Notes: Sets in between everything.  Upon review, I forgot to hit the burnout set, but I was feeling pretty toasted at this point, so I think it worked out.


General notes: Woke up at 186.4.  Hoping I can hold on to some of that.  Plan was to hit the prowler later today, but it's raining pretty decent, so that might get put on hold.

Training Log: Entry 2000


Captains of Crush Grippers


Dropset
10x#2
20x#1
20xTrainer

9x#2

36 second hold #2


Notes: Mixing things up, as my hands are feeling pretty swollen from these, and I hit my rep goal with the 2. The dropsets feel great, very restorative and totally blow up the forearms. Throwing them in first was a good way to limit myself through out the rest of the training.


Woke up at 185.4 this morning. I honestly think there is more bloat than weight gain there, as I had some Burger King for lunch yesterday and it tends to do that to me. Getting Subway today, same impact, but still, it's nice to see the numbers go up.






----




Holy cow, 2000 training log entries.  I started this back in 2004 on xanga, had no idea what the hell I was doing, and thought I was going to be a fighter.  Flash forward 1000 entries and I got married, had hung up the gloves and decided I was going to be a powerlifter.  Flash forward another 1000 entries and I got a kid, gave up the powerlifting and decided to become a strongman.  Got a new injury to recover from, and I'm walking around at about the same weight I was when I started (which, at the time, I was ALSO injured), so maybe some things never change.


Excited to see where the next 1000 entries end up.  To all my loyal readers, thanks for following along.

Training Log: Entry 1999

One legged car deadlift simulator
Plate x 5
2Px5
3Px5
4Px5
5Px5

Dropset
6Px2
5Px3
4Px4
3Px5
2Px6
1Px7


Notes: Felt awesome to be lifting something sort've heavy again.  Balanced out the other side by bracing my hand against the plyo box.  Wasn't quite high enough, so my upper torso was rounded, but was able to fully extend the leg, which was the goal.  Next time, I'll stand next to the prowler and use the post.  Just did some visualization and flexing with the other leg.  Think I'm going to alternate 1 day of high rep squats and 1 day of heavier stuff to keep things interesting.



Average band leg curls/hamstring flex
4x8/10


Average band leg extensions/quad flex
4x8/10


Notes: ROM is getting better with my healing leg.  Able to really move it during these movements.  Also, training these like a circuit, going straight from one leg to the other with no rest.



Blast strap fallouts
4x10

superset w/

Neck harness 45lbs
4x25


Notes: Again, as a circuit.  Got a great ab pump: never had one of those before.



Reverse hyper (bodyweight)
1x100

Notes: This felt great. So happy to do it again.  I think I'm going to SLOWLY add weight to this (like a chip per session) and keep the reps super high.


Band pull aparts
1x100



General notes: Woke up at 184.6.  Gait is becoming more natural.

Training Log: Entry 1998


Seated axle press
axle x 10
75x5
115x5
135x3
155x3
175x7
135x9

Notes: These are probably turning into ultra high incline presses, but I'm trying my hardest to keep them legit overheads.  Racking the weight is still the trickiest part, but I'm getting the hang of it.

Dips (forward lean)
4x25

Notes: Rotator cuff bugged me on the first set but went away after that.  I may start moving away from dips in the future, just to get some more variety.

Axle curls w/chip per side
1x100

Notes: Actually increasing the weight on this, slowly but surely.  Going to push ALL my work while I train, not just the main stuff.

Band pushdown dropset
1x50 light
1x50 mini

Cable rows 90lbs
15x12
Notes: Sets in between everything.


Forgot to hit the pull aparts.  I'll throw them in sometime today.



General notes: 184.6 this morning.  Not going to get crazy and overcorrect, just going to consistently keep the calories high and make gradual increases.  Still pushing more carbs post workout to see what effect it has.

Training Log: Entry 1997

Single leg squat w/SSB (right leg)/squat visualization flex (left leg)
4x10
1x10 drop bar 1x10


Notes: Just the bar, no weight on it, so about 60lbs.  Still hammered the leg pretty hard, and now I've got a better set-up for adding weight in the future.  Hits the upper back a touch as well.  Still just flexing as hard as I can with the left.



Standing average band curls (right)/hamstring flex (left)
2x8/10
2x6/10

Notes: Average band really hit the leg hard.  Seeing a lot in these movements.



Average band leg extension/quad flex
2x8/10
2x6/10



Blast strap fallouts
3x12

superset w/

Neck harness 45lbs
2x25
1x35


Notes: Really going to focus on the neck now, since I can.



Reverse hyper (no weight)
1x50



Notes: It felt like it was only my right side working on this one, but I think that was just due to fatigue.  After I was done, I felt the pump all in my back.  Going to really go for high reps on these next go round: make it my finisher for the day.  Still need to do something for my glutes as well.  Maybe some old school fire hydrants or something stupid like that.

Training Log: Entry 1996

AM TRAINING


Axle bench press
Bar x 10
115x10
165x5
205x3
235x3
265x7
205x15


Notes: Should add in one more warm up set for the sake of volume. This was the 3s week, and amazingly my last week's weight fit in just about perfect for 5s. I need to rig up the chains next time so that I have zero fears about going for PRs, as I MIGHT have had an 8th on the 265 set if I really pushed my absolute hardest. Still pleased with the effort. The FSL set was with a wider grip than I anticipated. One of the side effects of using the axle is, since it has no knurling or marks on it, my hands go to what they naturally feel comfortable with, rather than going based off of rings/external indications. Might carry over to the bench, or I may have to bring my grip in to save my rotator cuff. Time will tell.



Funny exchange. My wife asked me "Isn't it hard to bench without your knee?" and all I could respond with was "Yes." At least it means that, when I can use leg drive, I should see some improvement.



Dips (upright)
5x18


3 way shoulder circuit
3x20

Notes: I'll be making an effort to push this in the future. Got nothing to save up for, need to stupidly push anything I can in the weight room.



NG chins
9x15
7x10
1x30


Notes: Sets of 15 in between all the benching, sets of 10 in between everything else, then one big set of all the grips on the swiss bar at the very end of the session. I've noticed that my right lat seems to be dominating this movement (and, in turn, is larger than my left), so toward the end I made a concentrated effort to focus on initiating the movement with my left. May need to make that focus for a while. Ideally, I want to use a little more variety, but this is just an easy way to get in some back work that puts no pressure on my knee.



General notes: Woke up at 184.6. On the plus side, I am really happy with how much I get to eat to stay at this weight. One of the benefits of that whole "bodyweight set point" thing I suppose.



PM TRAINING


Arm over arm prowler pulls
4x50'


Notes: Great to be doing SOME sort of event again. I'm back. Don't have a straight section of street for 50' to pull this one, so I have to side step around the half way point to get back on track. Did this with the empty prowler just to get a feel for it, but plan to load it up as things get better. Was also able to push it back to where I needed by only pushing with my good leg, so that might get into the rotation.



Official cheat meal this week was 3.5 slices of Papa John's "Epic Meats" pizza, but I'm eating quite a bit looser than before, so this was more just my "carb up" meal.

Training Log: Entry 1995




EARLY AM TRAINING


Blast strap fallouts
5x10

superset w/


Seated band good mornings (average band)
5x10


Notes: Had more time to train today, broke my session up and really hammered the core. The seated band good mornings aren't terrible. Not a whole lot of stimulus, but better than nothing. That said, later in the day, I went over to my reverse hyper and was able to perform the movement without any resistance with no issues, so I may just hit those next time.



Neck harness 45lbs
1x65


Notes: Might as well start pushing this.




LATER AM TRAINING


Single leg squat w/45lbs right leg, seated squat visualization/flex with left
3x10
1x10 +1x10 without weight


Notes: Held a kettlebell in my right hand for the single leg squats to add some resistance. It ended up being pretty gnarly, especially with the drop set at the end. In the more distant future, I see myself doing this with the safety squat bar, but the farmer's handle might work as well as a loading implement. For the visualization, I hit 20 reps and then held the contraction on the last one for 10 seconds.



Standing band leg curls (light, right leg)/hamstring flex left leg
4x10
1x12


Notes: Held contraction for 10 seconds on last rep of last set for flex.



Seated band leg extensions (light, right leg)/quad flex left leg
4x10
1x15

Notes: Held contraction for 15 seconds on last rep of last set of flex.




General notes: Woke up at 184.4. Ate a ton yesterday, had some GI issues. Had a poptart after the second workout this morning and it was glorious. Don't plan to make that a habit, but I want to start experimenting with higher carbs immediately post workout.








PM TRAINING




Captains of Crush Grippers

#2

1x19

1,2,3,1,2,1,1,2 (odd wave pattern)

31 second hold


#1
1x38


Notes: Trying to vary things a little more, as it seems sticking with the same routine on these tends to burn out my forearms and hands.

Training Log: Entry 1994

AM TRAINING


Captains of Crush grippers


#2
1x17
1x10
1x7

30 second hold


#1
1x35


Notes: Progress is really coming along on these. Forearms are blowing up quickly too. Really happy to have picked these back up after so long; gives me something new to focus on. I think once I can hit 20 reps with the 2, I'll break out the 2.5 and see what I can do.



Woke up at 184.4 this morning. Just going to keep a concentrated effort to eat bit. Going to try out some seated pressing tonight.



PM TRAINING


Seated axle press
bar x 10
75x10
115x5
165x8
115x12


Notes: Once again, no reference for 1rm, so just picked a reasonable weight and will calculate from there.  Right rotator cuff was a little pissed off from this, something to watch for.  I'm suspending the axle from chains at the bottom of the movement to make it easier to get under.



Dips
4x20
1x40

Notes: Amazing the difference the forward lean makes on these.



Axle curls
1x100

Notes: Found a way to lean slightly against my bench so that I can standing while performing these without putting any weight on my left leg.  Really happy about that, because these are awesome to have in the program.



Seated light band pushdowns
2x50



Band pull aparts
1x100



Wide grip cable rows 90lbs
14x10
1x15


Notes: Performed these in between sets of everything else, with the set of 15 at the end.  For those just joining me, my cable station is some old school Weider home gym plate loadable thing, so it doesn't take much weight to really get it to get heavy.  My time spent bodybuilding seemed to pay off, because I really felt this in my mid back.



General notes: Got to take the last bit of tape off my left leg today.  I can officially shower without taping a bag to my stitches.  It's the little things really.

Training Log: Entry 1993

Single leg squat (right leg)/Seated squat visualization and flex with left leg
5x10


Notes: Did the squats by standing on my wife's plyo box (I think it's 24") with my right leg and letting my left leg drape over the side.  Can get pretty decent depth this way.  For the latter movement, I sat on the bench, planted my left leg, visualized squatting and flexed my leg as hard as I could for reps.  Willing to try anything.



Standing band leg curl/standing hamstring flex
4x10
1x16

Notes: Took a while to rig this up, but figured something out stealing parts from my blast straps.  For the left leg, just squeezing the contraction as much as I can.


Seated band leg extension/quad flex
4x10
1x20


Blast strap fallouts
3x10


Neck harness
1x50



General notes: I actually had my right glute injury flare up yesterday, which compromised things a little bit, but this was more a workout to figure out what I could get away with.  I found out I CAN do reverse hypers with the good side, but I also know that doing it with the glute injury is a bad idea.  Might give it a try some other time.  Gotta figure out a way to bring intensity to this workout in the future.