Training Log: Entry 2039

Axle bench press
5xAxle
5x75lbs
5x115
5x165
5x225
3x255
8x285
17x225


Notes: Grip was staggered on the set of 285, so happy with that showing.  Was honestly just beat to crap this workout; trained like 9-10 hours after that good morning workout.  Basically trained, ate, slept, woke up and trained again.



Dips (upright)
2x35
1x30


3 way shoulder raise circuit 15lbs
3x20


Notes: Cut the weight down just because I was fried.  Still a good pump.



NG chins (various grip widths)
14x25
3x15


Notes: As always, sets between sets of everything else.


General notes: Woke up at 190.8.  Not bad at all considering all the stuff I ate yesterday. Going to try to be good and relax for the rest of the weekend, but that's not me. Tendinitis pain in the knee is gone, gotta keep it that way now.

Training Log: Entry 2038


AM WORKOUT


Prowler (high handles)
54x50'

Notes: Total of 2700', over half a mile. Only pausing long enough to turn the prowler around and push it again. Since I go with mythological themes, I'm dubbing this the "Sisyphus workout". As I wrote in a previous entry, this definitely gives you some time to reflect as you keep pushing the damn prowler. I wear my knee sleeves on this, and it makes my calves feel like they're going to explode since the blood can't get out too quickly. Just a lot of pain tolerance and fortitude training, with some strength thrown in too I'm sure.




PM WORKOUT

Seated Safety Squat Bar Good Mornings
5xBar
5x115
5x155
5x245
3x295
3x335
1x385
1x405
0x425


https://youtu.be/W-RWuoDj4o0


Notes: Hit my cheat meal before this, and I think it paid off. The 405 moved so quick that I didn't even know it happened.  And then I heard my music start skipping (fun fact: I was listening to an MP3...they don't skip), and my vision got fuzzy and I almost passed out. And then I tried for 425 afterwards.  Actually made it break off the pins too, but didn't trust my knee enough to keep pushing.  It would've been mega ugly.


Really pleased to see 405 again. Maybe I'll get this to match my deadlift PR before I'm done.



Buffalo Bar Good Mornings 70lbs
1x100

Notes: These actually went much better than last time. Maybe I'm adapting.



General notes: Woke up at 189.0 this morning.  Knee pain is almost completely done.  Cheat meal was a double western bacon cheeseburger, half an order of fries and half a hotdog.  Just ate big in general today, curious to see how it turns out.

Training Log: Entry 2037


AM WORKOUT

Grippers

4x#2.5

1x#2.5
10x#2

1x#2.5
26x#1

1x#2.5 (forced rep)
45xTrainer

Notes: Basically start off with a rep on the 2.5 and then drop set to the next gripper for max reps. I really liked this workout. Gave me a chance to focus on the 2.5 while still getting in a ton of volume. At the very end, had to force it closed with the right hand. The left is weaker, but I just make it match the right with forced reps where applicable.

General notes: Woke up at 188.0. Tendinitis has hopefully peaked now that I recognized the problem. PT told me to scale things down and avoid pain, so that's where I'm at. Thankfully, my ROM is about as good as it's going to get, and the strengthening exercises aren't harming it, so I'm not in too bad a place.



PM WORKOUT


Seated axle press
10x Axle
5x75
5x115
5x150
5x170
5x190 (rest pause for rep 5)
16x150 (w/rest pause)

Notes: Kinda figured I'd run into a snag on that 190. It's a heavy day for sure. One of the negatives of all the grip work is that I'm not able to get my elbow sleeves all the way past my forearms anymore, but I guess that's kind of cool too. A little too much backward lean on a few reps; I'd probably be on my ass if I tried it standing. Still using a flat bench, but gotta keep it as real as possible.

Dips (forward lean)
70+10+11+9
40+15+10+9+9+9+9

Notes: That set of 70 definitely had some cheater reps in there, but it did the job. This is just awesome assistance work.

Meadows rows 100lbs
2x15
7x10

D-ring lat pulldowns 90
2x20

Notes: Meadows rows between presses, pulldowns after dips.

Training Log: Entry 2036

Single legged SSB Box Squats DROPSET
15x225+chains
10x205+chains
10x155+chains
10x115+chains
10xbar+chains


Notes: Felt like I had way mroe in me on that first set, but playing smart seemed like a good call. The later sets did a good enough job of killing me.


SSB good mornings 90s
4x12


superset in a circuit w/

Neck harness 50lbs
4x25


Notes: The good mornings are really feeling light. May need to up the reps.  Also, 50lbs is the weight on the loading pin, so the neck harness has been more like 55lbs.



Blast strap fallout hold
4:00


Notes: Better than last week.  Still a bit too much squirming, but that might just a product of misery.



Reverse hypers (bodyweight)
1x150


General notes: Woke up at 186.4.  Think I've figured out what's going on with my knee; I've developed some tendinitis from the physical therapy.  Specifically, the 4 way leg raises.  Been using ankle weights, and I think it's just been putting too much stress on the tendon.  Going to cut these out for a while and let my Physical Therapist know.  Was impacting my training today since I couldn't fully straighten the leg. I'm just happy that I figured this out, as now I at least have a way forward.

Training Log: Entry 2035


Axle strict press
5x Axle
5x75
9x5x100
1x10x100


Notes: Called for 10x5, but I am terrible and threw in a set of 10 at the end.  I did these in a circuit with rows, no rest at all, just because I could and I figured it would make it more effective.  Next week will actually be challenging, this was more of a mid-program break.




Low incline DB press 50s
1x40

Notes: Thought I'd try to get in more pressing volume, but my elbows and shoulders were mad about this, so I shut it down pretty early.



Axle curls
1x200


Notes: Mega PR for sure.  This went really fast and smooth. Probably due to low fatigue from the rest of the workout.



Band pushdowns
1x100



Band pull aparts
1x100



D-ring cable rows 100
18x12


Notes: These felt unique.  More around my rear delts and upperback than low in the lats.


General notes: Woke up at 187.6 this morning. Still got very minor knee pain.  PT thinks it's the hamstring tendon acting up.  Might just be a long while before it goes away.

Training Log: Entry 2034

Seated Chain Suspended Safety Squat Bar Good Mornings
10xBar
5x115
5x155
5x205
5x245
3x295
3x335
3x365

https://youtu.be/eaYSgGPhEz4

Notes: Did all of these without a belt.  Tried to belt up on the 335 set and couldn't break the weight off the chains.  Seemed to be getting in the way.  Really feeling a lot stronger on these; I think my rotation of movements is working well.  Zero back strain compared to previous attempts. I don't think 400lbs is too far away, but I still gotta play it safe with the knee.

Not on the video, but I DID try for a 4th.  Couldn't get tight, and didn't want to risk anything too stupid.



Buffalo Bar Good Mornings 65lbs
1x100


Notes: Oh my god f**k these.  I'm pretty sure the only reason I'm doing them at this point is because of how much I hate them.  Hardest part is still holding the bar on my back, but it's beating up my body something fierce.



Blast strap fallouts
4x19


superset in a circuit w/


Neck harness side to side 45lbs
2x25
1x20
1x22



Reverse hyper (bodyweight)
1x100


Notes: With how buggy my knee has been and how thrashed my back got from this workout, this seemed smart.  I might even start alternating weighted session on my squat days and bodyweight on my good morning days.



General notes: Woke up at 189.2 this morning.  Finally moved the scale the right way.  It was an amateur move on my part to go so crazy yesterday, but sometimes you have to be a little stupid.


I guess in my case it's more like "all the time".

Training Log; Entry 2033



Prowler (high handles)
1600' nonstop





Notes: Boiled down to 32 laps of 50', only pausing to turn the prowler around. My knee felt much better this time around. No slipping or catching. After it was done, there was a little ache and swelling, so I'll monitor that. Once again, an amazing workout. The first 4-6 laps aren't much of anything, but after that it starts to suck more and more. Was making all sorts of growls and grunts to get through at the end, and threw in those extra 2 laps just to catch myself off guard. Just going to keep adding distance to this for as long as I can get away with it.




Grippers

DROPSETS
3x #2.5
5x #2
5x #1
5x Trainer
2x #2.5
2x #2
2x #1
2x Trainer

2x #2.5

40x #1
10x Trainer


Notes: Found my 2.5 in my car, so it was game on.  It's the damndest thing, as I'll get my first rep clean and easy and figure I'm good for a few, and then I try for the second rep and getting that last millimeter is a Herculean tasking.  Happy to have something more challenging again, just gotta keep the hands healthy through the process.





General notes: Woke up at 186.2. Need to get diet squared away. Knee pain on lateral movements seems pretty diminished.

Training Log: Entry 2032


Axle bench
10x axle
5x75
5x115
5x165
3x210
3x240
10x270
17x210
Notes: Wasn't an awesome bench day, but things moved pretty well. Hands were mis-aligned on the final 210 set, so got away with what I could.

Dips (upright)
35
30
30+5 (rest pause)

3 way shoulder circuit 20lbs
3x12

NG chins (various grips)
10x25
3x20
3x15


General notes: Woke up at 187.2.  Still getting a handle on my post vacation nutrition.  Upper body was annihilated from this workout. Huge pump.  Knee pain is still there but improving.  Knee feels very strong, just crossing the leg causes some pain around the calf/knee connection on the outside.  Cutting the heel slides out of my rehab for now, as they seem to be the only movement which triggers pain.

Training Log: Entry 2031





1 leggged SSB box squats DROPSET
10x225+chains
10x205+chains
10x155+chains
10x115+chains
10x bar +chains



Notes: Still playing it pretty safe with the load here and moving up slowly with high reps.  I'm 9 weeks post op as of yesterday, so I'm out of the danger area but still not even close to fully healed, so I gotta watch out.  Great pump in the leg.






SSB good morning 85lbs
4x12





superset in a circuit w/





Neck harness 50lbs
4x20






Blast strap fallout hold
4:00





Notes: I'm going to repeat this, wasn't really happy with my execution.  Too much squirming around, didn't have it set-up well at the start, and wasn't really putting pressure on the abs the whole time like I wanted.






Reverse hyper 5lbs
1x150





Notes: In reality, the limiting factor for this isn't my back but my arms.  They tend to give out from holding my body onto the pad.  I might try straps next time to see if that helps.  Still, getting some blood flowing.







General notes: Woke up at 187.6.  Small weight loss from vacation, but I expected that.  Improving hydration will most likely make an impact.  Left knee is a little achy on the outside which, being completely honest, is the result of some slightly too acrobatic lovemaking. I'm playing it safe in my training, I gotta make sure to do it everywhere else too.

Training Log: Entry 2030

Decided to sneak in one more quick workout with the rolling thunder

https://youtu.be/l-lJsOpFDsk

170lbs

2 pick-ups per hand (did another one with the left hand off camera)


This is real fun stuff, and the only sort of deadlifting I can probably get away with at the moment.

Training Log: Entry 2029


Prowler
2x50' (50' high handle, 50' low handle)
2x50' as above

20x50'

Notes: This was a fantastic training session. Kept the prowler unloaded for the sake of safety, and just kept pushing for as long as I could. As soon as I hit 50' going one way, I'd just turn it around and go the other.  The first 200' were going 50' high handle/50' low handle, but after that I just stuck with high handles the rest of the way as low handles were making my knee a little buggy.

This was back to old form, Juggernaut style training. Toward the 13th length I started grunting and yelling, and it kept going until then. Real primal, very exhausting, and easy on the knee.  My right leg seems to be doing more of the pushing than my left, but that's to be expected. Calves were really getting hammered hard.

In total today, it's 1200', or 4 football fields.  To hit a mile, I'd need to do around 107 lengths, which is now a goal of mine.  I'll see how the knee responds to this over the next few days, but it was just awesome to finally push something and give it my all again.



General notes: Woke up at 188.8.  Going on vacation, driving down to San Diego tonight and returning on Monday.  Much needed break.  Going to try to eat well.

Training Log: Entry 2028



Big update today.  First training, then PT.

Seated axle press
10 x Axle
5x75
5x115
5x130
5x150
5x170
20x130 (rest pause)

Notes: Warm-ups were feeling rough, but the work sets dialed in nicely.  Something I've been meaning to document, but due to how low the chains hang, I actually push up against the chain at the very top of the lockout on all of my presses.  Adds a little bit of a challenge.


Dips (forward lean)
66-17-17
40-15-12-10-10-13

Notes: I keep saying it's my rotator cuff that's acting up in the right shoulder, but it's probably the labrum.  I tore it when I was 16 dislocating my shoulder in a wrestling match, got it repaired, then dislocated the same shoulder 5 more times and have most likely shredded the damn thing.  Still, got through this.


Axle curls
1x175

Notes: As soon as I add weight to these they just seem to work differently, so I may just stupidly go for more and more reps.


Band pull aparts
1x100


D-ring lat pulldowns 110lbs
11x12



General notes: Woke up at 188.8 this morning.  Training everyday has been rough, but I don't seem to be suffering any ill effects from it.






NOW, onto the PT front.

Got my 1 month follow-up with my PT.  He says the ROM in my left knee is just about equal to what I can do with my right, and that things are progressing very well.  As such, the protocol has been altered to allow for some strengthening.


I am now performing the following


1: Bike x 15min
2: Heel slides x 10
3: Gastroc, Soleus and hamstring stretches 2x30seconds each
4: Mini squats 2x10 (coming down to a 50 degree angle)
5: Calf raises 2x10
6: Step ups 2x10
7: 4 way straight legged raises 2x10
8: Hamstring curls 2x10
9: Single leg stance 2x1 min
10: Prone hang x5 min


I immediately blew my PT's mind when we got to minisquats and I was hitting full depth squats already.  He told me to stop doing that.  Also to stop flaring my feet, which is going to be REALLY hard to overcome. Still, after showing them video of HOW I got injured, I think they're coming to terms with the kind of guy that I am.

Just wanted to upload the video of the axle zercher good mornings

https://youtu.be/_DpUTZq-2J4?t=30s

Training Log: Entry 2027

Seated zercher axle good mornings off pins
axle x 10
75x5
115x5
165x5
205x3
255x1
300x4 (2 rep PR)

Notes: Forearms were apparently still tender from last time, because this was rough going. Shaved off some reps on the final warm-up to make room for a PR on the 300 set. Took some video, will upload tonight and post tomorrow, but these actually had more ROM than I anticipated.  Really think these will pay off for deadlifts and strongman stuff.

Buffalo bar good mornings 60lbs
1x100

Notes: These still suck so much. Biggest challenge remains keeping the bar on my back. Just cuts through me. Got a great stretch and pump from this today.

Blast strap fallouts
4x18

superset in a circuit w/

Neck harness side to side 45lbs
4x25

Reverse hyper 5lbs
1x50

Notes: Cut it short.  Between how much I had already hammered my lower back and knowing I had physical therapy coming up an hour post workout, it seemed like the smart move.

General notes: Woke up at 188.0.  Trying to work out M-F this week since I'll be on vacation from Sat-Tues, so really hammering my body. Trying to eat enough to compensate.

Training Log: Entry 2026




So before I log, here is the vi6eo of the squats


https://www.youtube.com/watch?v=1VuLQSOt06w


I'm hitting the axle zerchers tomorrow and might try to get some of that on film as well.




---



Axle strict press 140lbs
10x5



Notes: The second pressing day of the "Building the Monolith" template. The weight was light enough that I ended up running this like a circuit, chasing each set of presses with a set of 10 of cable rows, and then bouncing right back to some presses. Only resting was walking between stations and picking a good song on my MP3 player.  Didn't quite get the pump I anticipated, but I think this extra frequency/volume is going to pay off, and I know at the end of the cycle I'm really going to be hitting some stupid high volume.  I was able to stand much more confidently with the weight today.  I'm setting the j-hooks really high and racking in my hands rather than on my body, so that I can keep my legs relatively straight.






Dips (forward lean)
55-20-8 (rest pause)




Notes: Was going for 100, but rotator cuff tapped out.  Lot of stress on it this workout, I don't blame it. I'm already hitting dips a ton, I might switch this more to some lightweight dumbbell pressing performed for time.






Axle curls 30lbs
1x125





Notes: Not a smooth set, going to stick with the weight and do it again next time.






Band pull aparts
1x100






Cable rows 90lbs
5x20
12x10





Notes: Kept the weight lighter on this because I wanted to have shorter rests with the axle press, but also because it's been putting pressure on my knee to keep upright with the weight of the stack pulling me forward.  Used a bunch of different grip widths to play around with it.




General notes: Woke up at 188.0 this morning. Only having 8 hours between workouts sucked, but I'm probably stronger for it.

Training Log: Entry 2025

One legged SSB Box Squats

DROPSET
20x205+chains
20x155+chains
20x115+chains
20x bar+chains


Notes: I'll post video of this later, but it was a great set.  Challenging, but I seem to really be adapting.



SSB Good morning 80lbs
4x12


superset in a circuit w/


Neck harness 50lbs
4x20



Blast strap fallout holds
3:00

Notes: This just keeps becoming more and more awesomely challenging. Really great mental fortitude training.



Reverse hyper 5lbs
1x125


Notes: Much smoother than last time.  No stops.




General notes: Woke up at 187.4 this morning.  Right hip flexor is a little tender out of nowhere.  Wife was eye-raping me after I took my shirt off post training. Really impressed with my physique development.  Said you'd never know I had a knee injury.  It's the little things really.

Training Log: Entry 2024


Axle bench press
10x axle
10x75
115x5
165x5
195x5
225x5
255x13
195x24


Notes: This is one of the reasons I really dig FSL: multiple opportunities to set PRs. That 255 set wasn't the greatest, but the 195 felt amazing.Chest was really swollen up after that. Despite training 4 days in a row, I was feeling really fast today. Whole upper body is terribly sore, but nothing broken.


Dips (upright)
33
25
27
20


3 way shoulder circuit 20lbs
3x10


Notes: Don't have an in between from 15 to 20, so just going to stick with this weight for now and build back up to 20 reps.


Miniband pushdowns
1x50


Notes: Elbows are a little beat up from all of the dips recently, so just did this for blood flow.



NG chins (various grips)
10x20


NG chins 45lbs
8x5


NG chins various grips
1x30


Notes: Sets in between sets of everything.  Went bodyweight for the benching, weighted for the dips and raises, then finished off with bodyweight at the end of the workout. Figured a little variety wouldn't hurt.




General notes: Woke up at 188.6. Feel like I've really had a breakthrough on knee ROM. I feel like I can match my healthy knee in terms of where/how I can move the knee.  Putting on my pants/socks/shoes is effortless, as is getting in and out of my car.  There is still some stiffness to work through, but that'll come.

Training Log: Entry 2023


Seated zercher axle good mornings off pins
10x axle
5x75
5x115
3x165
3x205
3x255
2x300

Notes: First, I love how many adjectives this movement has.  I have no idea how to properly title it. This seemed really stupid in theory, but it felt great on my knee and really hammered my back. My chains don't go low enough to suspend the axle, but it sets up on pins just fine.  Just makes me less cavalier about dropping it. Does a great job allowing for maximal effort. Next time around, I should really be able to cut loose on it.


Buffalo bar good mornings 55lbs
1x100

Notes: Since I can't make this heavy yet, I'm making it terrible. The exact words out of my mouth after racking the bar was "Holy shit that was stupid". Keeping the bar on my back the whole time was probably the most difficult part. Got a great stretch in the hamstrings as well.


Blast strap fallouts
4x17

superset in a circuit w/

Neck harness side to side 45lbs
2x25
2x20


Reverse hyper 5lbs
1x125

Notes: After those good mornings, this was a real struggle, but it was hitting the lower back much better than the set of 30lbs I was doing before.  Doesn't tax the hamstring tendon or knee, which allows me to focus on keeping my legs straight and really hammering the lower back/glutes.





General notes: Woke up at 189.0.  Weight is coming back. Abs are getting a little blurry, but it's all for the best. Only junk I've introduced is a pop-tart immediately post workout to play with PWO carbs.

Training Log: Entry 2022

Seated axle press
10x axle
5x75
5x115
5x140
5x160
5x180
18x140 (rest pause)


Notes: I'm stealing the press programming from the "Building the Monolith" program, so I'll be pressing twice as much as I bench, along with some other changes.  Always liked the program layout.  I'm still being me though, so I threw in some rest pausing on the PR set.  The 180 set was tough but managable.



Dips (forward lean)
62-16-10-12
30-15-10-8-8-8-9-9-3


Notes:So, to explain, I did basically 2 big ass rest pause sets, with the goal of getting 100 in as few attempts as possible.  The 62 reps in one set was a big PR, and I managed a total of 200 reps as my goal.  Really blew up the chest and triceps something fierce.  Went without my elbow cuffs, and I think that was a mistake.  Right elbow is pissed off.  Still, no rotator cuff issues.



Axle curls
1x150


Notes: Did not drop the axle. Just going to keep progressing on this.


Band pull aparts
1x100


Cable rows 130
12x10


Dropset
10x130
10x110
10x90



General notes: Woke up at 188.4 this morning.  Going to be taking another mini-vacation next week when my wife runs a full marathon, so I'll be cramming in as much training as I can.

Training Log: Entry 2021


AM TRAINING


Grippers

DROPSET
10x#2
25x#1
50xTrainer

7x#2

40 second hold #1

Notes: That drop set was crazy. The 10 reps with the 2 were actually pretty easy, but I wanted to save up for a real stupid high rep workout at the end.

General notes: Woke up at 187.4. Happy with that after spending the weekend at Disney, doing a bunch of walking and weird eating. After getting some voodoo done at PT, I was able to straighten my leg enough to have the back of my knee touch the floor. Haven't been able to do that since before the injury, it was a pretty weird sensation. Will be training lower body tonight.



PM TRAINING


1 legged SSB Box Squats
20x205
10x155
10x115
10x65

Notes: I think I was supposed to put some chains on this, but oh well, still a great workout. Really focusing on arching hard and driving with the good leg. Afterwards, flexed the other leg as hard as I possibly could for a long ass time while visualizing a squat.

SSB Good mornings 75lbs
3x12
1x15

superset in a circuit w/

Neck harness
2x8 of 75lbs
2x20 of 50lbs

Notes: Slowly adding weight to the good mornings, really focusing on the stretch. Went stupid heavy on the neck harness just to mix it up. Next time, I'll stick with 50lbs.

Blast strap fallout hold
2:30

Notes: Like a plank from hell. Think this will carry over very well into strongman. Great pain tolerance training.

Reverse hyper 35lbs
1x100

Notes: Think this is my limit for this movement. Felt the hamstring tendon twinge again, and the knee cap was sliding around a bit. Meant I wasn't willing to really get the legs high due to fear of re-injury. Think I'll up the reps and drop the weight and work back up. Did 150 with bodyweight the other day, so I'll work from there.

Training Log: Entry 2020

Seated chain suspended buffalo bar good mornings
Bar x 10
100x5
140x5
190x5
230x5
280x3 (belt on from here out)
320x3
350x2

Notes: Felt the left hamstring tendon tug a little when going for a third rep with the 350 set, and since I'm at the point post-op where the graft is at it's weakest I shut it down rather than push.  I at least broke it off the chains at that point, so I know the strength was there.  Still really liking this movement.  I'm thinking next week of trying some zercher good mornings with the axle, and then just swapping the 3 movements with 2 week waves.



Buffalo bar good mornings
1x50
1x30


Blast strap fallouts
3x15
1x20


superset in a circuit w/


Neck harness side to side 45lbs
3x20
1x25



Notes: Tried some reverse hypers but it was pulling on the hamstring pretty good.  May try them later today after resting up.




General notes: Woke up at 188.0.  Great post cheat-meal bloat going on.




PM WORKOUT


Finished up the day with 150 bodyweight reverse hypers in one set.  Hamstring tendon still a little twitchy, so didn't want to put any weight on it.

Training Log: Entry 2019


DELOAD


NG Chins
30+10+10


Notes: Wanted to keep things easy, so decided to see how many clean reps I could hit in 1 shot.  Managed 30 before I had to set my feet down.  These were full ROM and clean, compared to how I normally hit them.  Rest paused for a total of 50.


Axle bench
5x120
5x150
5x180


Notes: Hit a set of 20 band pull aparts in between work and warm-up sets, so about 100 total.



Lateral raises 2.5lbs
1x100


Front raises 2.5lbs
1x100


Band pull aparts
1x100


DB hammer curls 10lbs
1x100


Lying DB extensions 10lbs
1x100


Axle rows
1x50


Notes: All just light stuff to get blood flowing and a small pump.  The lateral raises were a little challenging, but everything else pretty easy.




Rolling thunder deadlifts

Worked up to 160lbs per hand (plus the weight of the loading pin)

90lbs for 72 seconds right hand, 76 seconds left


Notes: Missed the rolling thunder.  It's a blast to train.  I stood on one foot for most of these just to take things easy on my healing knee, but as able to pull it dead off the floor for the 90lb set.



General notes: Woke up at 186.4 this morning.  GI issues seem to have gone away thankfully.  Screwing around with my training plan since I am going on a 3 day vacation starting Sunday, so hit my bench deload workout today, going to hit heavy seated good mornings tomorrow, and then come back and hit squats and presses getting back into my normal routine.