Training Log: Entry 2143


Axle bench
5xAxle
5x75
5x115
5x165
5x205
3x220
3x250
11x280
12x230
Notes: Slight miscalculation on the FSL.  In my defense, I wasn't wearing my glasses when I was loading the plates.  Once again, today, the warm-ups felt really great, and the money set wasn't very spectacular.  Still, a decent day of pressing.

NG Chins
25
20
25
20
15

DB lateral raises 20lbs
5x10

Notes: Chins and raises performed between sets of benching


Axle floor press 165
5x10

superset w/

DB hammer curls 50lbs
5x12

Notes: Light weight on the floor press, but it annihilated me.  No shoulder pain, so I think this will be good to work on for a little bit.  Dead stop on all reps.


T-bar rows DROPSET
20x4plates
15x3plates
10x2plates
11x1plate


Notes: I like to go heavier on these, but I could feel my knee was a little pissed off from everything I've been putting it through, so I took it easier.  Still a helluva pump.


General notes: Woke up at 195.8.  Left shoulder is feeling nice, right elbow is still iffy.  Contemplating getting some voodoo floss, since I hear it's the bee's pajamas when it comes to tendonitis. 

Training Log: Entry 2142


Car deadlift simulator 5 plates
4x8
1x12 (touch and go)


Notes: Tried on my belt for the first set, and it was real tough to get the weight moving.  Took it off halfway through the set and it moved much better.  Put straps on at set 4 and things felt strong.  I'm going to keep straps from now on and see if I can get the belt sitting better.  Just been a while since I trained with it.  Felt a very small twinge on the knee on set 4, but it wasn't by the surgical site.  I'm going to stick with this weight for 1 more week, as I'm getting into a pretty heavy range at this point.


Reverse hyper 180
4x12


superset w/


Standing ab wheel
4x8


Buffalo bar squats
5xBar
5x100
5x140
1x175
1x225
30x250


https://www.youtube.com/watch?v=G-YTGAc1Dz0

Notes:  After yesterday's run/scare, I was curious how these would go.  Took the warm-ups slow, but otherwise things moved well.  The good morning is happening pretty hardcore, but honestly, as long as my knee can handle the load, I'm not really concerned.  Not too sure how much longer I'll be running 30 reps, but I'm loving the challenge on it.



General notes: Down to 196.4.  Just sweating out some bloat and eating some weird stuff (well, for me).

Training Log: Entry 2141

Trail run
1.5 miles in 11:09


Notes: Ran this with my wife. She promised me there would be no decline, and then I ended up running 1.5 miles that was half decline.  Knee is really pissed off.  I should've quit as soon as I hit the first little stretch, but I thought I could tough it out.  We'll see how things pan out.


Woke up at 197.4.  Starting to lose some of the bloat.

Training Log: Entry 2140

Axle strict press
5xAxle
5x66
5x135
5x155
10x175
13x135

superset w/


DB rows 105
8x5


Notes: Still dealing with some pain in the shoulder and elbow, but it's manageable. Cut out one of the back off sets to focus some more on assistance work with the log.


Log strict press 105 (clean once)
5x10


superset w/


NG chins
5x20


Notes: Great to be back on the log, but I forgot how much it just swallows your soul.  I was sucking wind something fierce with this low of a weight.  Really tried to focus on my clean.  Also noticed that the abbreviated ROM was better on my shoulder.  Think I'm going to bring floor press to my bench day for a similar effect.


Axle curls
1x130


Band pushdowns
1x50



Kroc rows 105
1x20



General notes: Woke up at 198.2.  Big spike, but it's a lot of sodium, bloat and dead weight in my colon.  I'll see how things pan out over the next few days.
 

Training Log: Entry 2139


Medley 50' lenghts
High handle prowler w/100lb keg
Run keg back to start
Run back to prowler
Backwards drag unloaded prowler


6 rounds


Notes: Knee is feeling more and more stable.  I'm willing to push a little harder on these.  Really feel like I'm coming back into form.  Found a decent spot to shoot video from for the next time; want to start recording these.


Woke up at 195.0.  In-laws are in town right now, so instead of a full on cheat meal I'm just relaxing my diet for the long weekend.

Training Log: Entry 2138


(5) Axle Mat Pulls
10x246
10x266
10x286
10x306
10x336
5x356
5x376
5x396
5x426


Notes: All reps deadstop.  The set of 426 is when I finally felt the sensation of "heavy".  Didn't use my belt, mainly because the last time I used it I was 184lbs so it was still set to "skinny" and I didn't want to bother adjusting it.  Next time though I definitely will, as I think I can really start moving something again.  Usually anything I can pull for 5 touch and go from a 7 mat height I can pull for a single off the floor, so this really bodes well.



GHR sit ups
4x10


Buffalo bar squats
5xBar
5x100
5x140
1x175
30x235


Notes: Got video that I'll be uploading later.  I could feel myself pitching forward a bunch on these.  My right knee sleeve had rolled down early in the set, and it kept altering my pivot point on that knee.  Still was able to gut through, but not ideal.



General notes: Woke up at 193.2.  I've been pushing the post workout carbs in the hopes to counteract this.  Not trying to go crazy in response, but figure it might be increased demands from the new lower body work.

Training Log: Entry 2137


Axle bench
5xAxle
5x75
5x115
5x165
5x205
5x235
15x265
19x205


Notes: That 15 isn't exact.  I had the rep past the hard point, then misgrooved it, wobbled, and dropped it on the pins, but I don't consider that a strength issue.  Wasn't feeling like a great pressing day, but sufficient.


Low incline DB press
2x5x105
20x50
15x50
10x50


Notes: Thought I could hang with the 105s, but not there yet.  Think I'm blowing my load on the axle benching and not really coming in with much left at this point.  Might bust out the adjustable handles to find a middle ground.



ASSISTANCE WORK


NG chins
35
25
25
20
20


DB hammer curls 50
5x10


DB lateral raises 15
5x15


Notes: Did this different today.  Everything happened between sets of pressing, and I'd rotate between the 3 movements before getting back to the first.  So I'd go bench, chins, bench, curls, bench, raises, bench, etc.  Gave me a chance to recover for a lot of chins.  Liked it so far, and it totally kicked my ass.



T-bar rows DROPSET
10x5 plates
10x4 plates
10x3 plates
10x2 plates
10x1 plate



General notes: Woke up at 193.4.  I was totally fried after this workout; good to be back.  The lower volume month was good to recover and soften up, but this is the kind of training I thrive on.

Training Log: Entry 2136

Car Deadlift Simulator 4 plates
4x10
1x15

Notes: These felt pretty decent.  Getting into the "heavy" feeling range, but not balls out.



Reverse hyper 180
4x10


superset w/


Standing ab wheel
4x8


Buffalo bar squats
5xBar
5x100
5x140
5x175
30x225




https://www.youtube.com/watch?v=pS3QHOzb5NU






Notes: Took some video that I'll upload later.  Goal was 40 (to match a previous best) but technique fell apart on me a little.  Felt a quick sharp pain at the top of my knee (not the surgical site) around rep 23 so decided to just hit what I've been doing.  Have to keep myself from pushing too hard on these.



General notes: Woke up at 195.8.  Just feeling great these days, minus the upper body pain.  Occasionally, I'll forget that I am recovering.

Training Log: Entry 2135


Treadmill
Running 30 minutes at 8mph
Incline 3


Notes: Finally got it done.  The suck factor was actually pretty low on this today.  Made it 20 minutes without checking the clock.  That said, I'm thinking it might be time to vary things a little.  I'm thinking 30 minute runs at 1.5 incline and shorter runs at higher inclines, increasing speed being the factor.  We'll see how it goes.



Woke up at 197.2 this morning.    

Training Log: Entry 2134

Axle strict press
5xAxle
5x66
5x151
3x171
7x191
8x171


DROPSET
9x151
5x131
6x121
6x111
7x91


Notes: The jump from 66 to 151 was dumb.  Left shoulder was feeling good up until then, and then it got kinda achy.  Live and learn.  Still a decent pressing day.  Right elbow wasn't bothering me much.



Kelso shrugs 50lb DBs
1x15
4x10


Notes: Performed in between sets of pressing.  Less reps than previous weeks, but really felt like I had the technique dialed in.  Upper back was screaming.



5 minutes of NG chins
81


Axle curls
120


Band pushdowns
1x50



Kroc rows 105
1x30


Notes: Discovered I get a better lat contraction if I look forward instead of down at the dumbbell.  Good to know.



General notes: Woke up at 196.4.  Thinking my next training phase will have more NG stuff for assistance to really get my shoulder squared away.  Should help with log too.

Training Log: Entry 2133


AM WORKOUT


Treadmill
Running 25 minutes at 8mph
Incline 3

Notes: Ran with garage door closed. This is really starting to suck. I imagine minor weight gains might be impacting things. I've at least found a decent show to take my mind off things. Going to do a 2 a day with a medley later.

Woke up at 196.0.


PM WORKOUT


Medley 50'
100lb prowler push
100lb keg run
Back to prowler
Empty prowler backwards drag


5 rounds


Notes: This was a legit medley.  First one in a LONG time.  My footspeed is garbage on the keg, but I expect that.  For the most part, it was just building confidence in the knee.  I still need to take things cautiously, but I really feel like I can start opening up again.



Cheat meal Jack in the Box.  Inside of a bacon sourdough burger, inside of a jack's spicy chicken, 2 tacos and small curly fries.

Training Log: Entry 2132

(6) Axle mat pulls
10x246
10x266
10x286
10x306
10x336

Notes: First 4 were deadstop, last was touch and go. Feeling more and more confident, so planning on increasing ROM and weight each week. Mechanics are feeling smooth.

Reverse hyper 180
5x8

Superset w/

GHR sit up
5x10

Buffalo bar squats
5xBar
5x100
5x140
1x175
30x205

Notes: This felt even better than the set of 195 last time. It's tempting to just get real stupid on these, but I'm trying my hardest to keep thins reigned in.

General notes: Woke up at 194.0 I've got video of the squats that I will upload later. I'm trying to document as much of my rehab as possible.

Training Log: Entry 2131




Axle bench press
5xAxle
5x75
5x115
5x165
5x230
3x260
10x290
19x230


Notes: Warm ups felt terrible, but work sets were smooth.  I've noticed this trend with benching.  Left shoulder is still tweaked from squats, but it's different pain than I was dealing with impingementwise.


DB hammer curls 50
5x8


DB lateral raises 10
5x15


Notes: Performed in between sets of benching.


Incline DB bench restpause DROPSET 50lbs
(4)1x20
(3)1x12
(2)1x10
(1)1x8
(0)1x9


5 minutes NG chins (various grips)
73


Notes: I like this approach, but I never seem to make much progress on it.  I think I need to start adding more time to get more volume in, and then gradually phase time out again and try to get in more density.


T-bar rows DROPSET
5x6plates
5x5plates
5x4plates
5x3plates
5x2plates
5x1plates



  General notes: Woke up at 195.2.  May have finally shed some of the weight I was holding.  Elbow is feeling better.  Not 100%, but in the right direction.




Got back from a medical appointment and got some cool news.

My resting heart rate is back down to 50. After the injury, it jumped to the mid 70s, and it's been slowly getting back to normal. I imagine the running has helped out as well.

Blood pressure came in at 110/72, which is pretty good for me.

Oh yeah, and my arm was so big I broke the blood pressure machine and they had to do it manually, haha.

Training Log: Entry 2130


Car deadlift simulator 3 plates
4x10
1x20




Notes: Still not really hitting my limit, but this was getting more taxing.  Right elbow is really the x-factor.  Knee is handling the load well.



Reverse hyper 140
5x12

superset w/

Standing ab wheel
5x8



Buffalo bar squats
5xBar
5x100
5x140
30x195

Notes: Wasn't able to do birthday squats on my birthday, so here they are now.  This was definitely taxing; had to pause at the top of rep 20 to catch my breath before moving on.  Still moving slow and controlled, but it's feeling much more natural.  My knee seems to be feeling stronger with all the work I've been putting it through. 


General notes: Woke up at 197.6.  Weight has been climbing steadily.  Probably some of it regaining muscle in the injured leg, but I'm going to keep an eye on my diet as well.  I'm eating cleaner and I'm leaner than I was the last time I was at 198, but I know my portion sizes are getting pretty nuts.  Once I get my training sorted out, I might try to drop a few pounds and hold there for a touch, but we'll see.  I may end up putting on some more weight as the leg comes back.

Training Log: Entry 2129

Running
Treadmill 20 minutes 8mph
Incline 3


Notes: Care factor is just shot on running, but I'm getting something in.  Woke up at 197.4 this morning.  I'm going to pretend that it's just rapidly accumulated left leg muscle.

Training Log: Entry 2128

Axle strict press
5xAxle
5x66
3x141
3x161
9x181
10x161

DROPSET
9x141
4x131
4x111
6x91
7x81


Notes: Left should is about 98%, right elbow is still pretty iffy, but it's heading in the right direction.  Very fast weight changes on the dropset, totally annihilated.


Kelso Shrugs 50lbs
2x15
3x10


Notes: Performed in between sets of presses.  Really getting a feel for these, for the first time in like ever.


5 minutes NG chins (various grips)
75

Notes: Really felt strong going into these today.


Axle curls
110


Band pressdowns
1x50



Kroc rows 105
1x26

Notes: I just plain don't like doing the whole "only 1 set" with these.  It'd probably work if I made them the first move of the day, but doing them last I just burn out too quickly.  It's a learning process.


Woke up at 197.4.  Weight has been everywhere this week.
 

Training Log: Entry 2127''


AM WORKOUT


Treadmill
Running 15 minutes at 8mph
Incline 3

Notes: With the PFT done and being cleared to do more training, the incentive to run has rapidly dropped. My back is pretty stiff this morning too. Probably all the new stresses on it.

Woke up at 195.4.



PM WORKOUT


Medley 50'
Prowler high handles w/90lbs
2x45lb bumper front carry
Backwards prowler drag

5 rounds

Notes: To describe this
-push the prowler with high handles loaded with 2 45lb plates 50'
-Strip 1 45lb plate, run it back to start
-Run back to prowler
-Strip other 45lb plate, run back to start
-Run back to prowler
-Backwards drag prowler with v handle

Still a super light medley, but it was good to be back. Still a little clunky on the left leg to start, but it was coming back toward the end. No pain on the healing knee. Was gaining more confidence as I went.

Training Log: Entry 2126


Seated zercher axle good mornings
5xAxle
5x115
5x165
5x205
3x255
1x295
1x345
1x385
1x435


https://youtu.be/7-An6xA_w_E

Notes: Skipped a warm-up set in the beginning, but seems like it was ok.  I was making some pretty crazy noises during this.  Plan to hit 1 more week and then I'll probably be done with seated GMs for a while.  Shift my focus back to deads.



(7) Axle mat pulls 213
4x10
1x20


superset w/

GHR sit up
5x10

Notes: First 4 sets were deadstop, last set was touch and go.  Not to my limit, but a decent workout.



Buffalo bar squats
5xBar
5x100
5x140
30x170


https://youtu.be/kgBqNYnTRU0


Notes: Feeling better and better.  The set of 30 was definitely taxing.  Still taking it slow on the reps, control is the goal.




So, now that I am on the better side of healed, I am comfortable sharing the video of my injury.  Enjoy.


https://www.youtube.com/watch?v=zwX9aM5JlBA


7 months later and here I am.

Training Log: Entry 2125

Physical Fitness Test

Height: 69"
Weight: 194
Waist: 33"
1 minute of Push ups: 57 (max) in 38 seconds
1 minute of Sit ups: 54 (max) in 45 seconds
1.5 mile run: 10:59


Notes: This is one of the fastest times I've ever had on the run.  The only other time I have beat this in my career was when I was 21, and that was a 10:36.  Everything else has been 11-12 min, with an all time terrible run time of 14:30 when I ballooned up to 217lbs.  Considering I ran this less than 6 months post op, I'm ecstatic.  My left knee is a little achy, but it's more the meniscus than anything else.  The first lap was a little clunky, but I feel into form.


Woke up at 193.4.  Weight is in a bit of a free fall.  Had a cheat meal today of a McDouble and a 3 item at Panda express with fried rice.  See if it helps.

Training Log: Entry 2124

Axle bench
5xAxle
5x75
5x115
5x165
3x215
3x245
13x275
19x215


Notes: Bit of an off day today.  Shoulders were feeling jacked up.  It dawned on me that it's most likely the impact of returning to squatting again.  I've been using the safety squat bar this entire time, and I've lost a bit of the mobility needed to hold the bar.  Even with the buffalo bar, it's still a little taxing. Worth noting, when I hit the highest bench ever in a powerlifting meet, I was only squatting with the safety squat bar.  It seems pretty obvious to me now that, if I want to prioritize press, my best bet is to lay off the barbell for squats and go with the SSB.  That said, at this point, I've done enough pressing and want to get back to squatting, so I'll take the hit.


DB hammer curls 45lbs
5x12


DB lateral raises 10lbs
5x15


Notes: Performed in between sets of benching.


NG chins (various grips) 5 minutes
73


T-bar rows
5x1Plate
5x2Plates
5x3Plates
5x4Plates
5x5Plates

And then I tried for 6 plates and the bar came out of the landmine, and everything fell apart, and I figured that was a sign to call it a night.


General notes: Woke up at 194.4.  Stomach was pretty upset today.  Drank some seltzer water drink I had never had before and I wonder if it just didn't settle right.  Seemed to fatigue me a touch.

Training Log: Entry 2123


Car deadlift simulator 2 plates
4x10
1x30

Notes: My doc's exact words were to only lift within 60-70% of my previous numbers, but I don't think he knew exactly how much I was lifting before, so I'm taking things conservative.  Still, this felt nice to get heavier into.


Reverse hyper 140
5x10

superset w/

Standing an wheel
3x8


Buffalo bar squats
10xbar
10x100
10x140
30x140

https://youtu.be/9E7Qb3y_7GY

Notes: Holy crap it's good to be back.  Though you can't really see depth in the video, this is actually the deepest I have squatted with a barbell in a long time.  All the work on the box squats paid off.  I could've pushed for more, but I'm trying to be smart for once in my life and get back slowly.  I don't think I lost any real size or strength in my layoff, which is a bit of a double edged sword.

Training Log: Entry 2122

Treadmill
Running 30 minutes, 8mph
Incline 2.5


Notes: Got a bad shin splint in the left shin, but amazingly the treadmill doesn't aggravate it.  This was actually the best run I've ever had in a long time.  No fatigue, time passed quickly.


Woke up at 195.4.

Training Log: Entry 2121

Axle strict press
5xAxle
5x66
5x131
5x151
12x171
17x151

DROPSET
8x131
5x116
7x96
7x86
8x66


Notes: Left shoulder is feeling much better now.  Think I got out of the danger zone of the impingenemnt risk.  Had to slightly alter grip angle.  Right elbow is pissed, but that won't be hard to fix.


Kelso shrugs 50lbs
1x15
4x10

Notes: Performed in between sets of presses


5 minutes NG chins (various widths)
78


Axle curls
1x100


Notes: Hitting these after the chins was murder.  Something new to work on.


Band pushdowns
1x50


Kroc rows 105
1x27


Notes: Ran out of gas on these.  I'm not a fan of just the one set of these, but it's been good to let me heal.



General notes: Woke up at 196.2.  Considering that's with a large pizza in me, it's pretty nuts.

Training Log: Entry 2120


AM WORKOUT

Running on pavement
2.6 miles
21:16

Notes: First time back at my work's monthly run. The 2.6 miles is quoted to me, but I'm not sure where the actual start/stop points are. Still, this is about the time I was clocking in prior to my injury, so I'll call that a win. Had a pass a bunch of people and take corners slowly, which cut into my time a touch.

The first minute or two, my stride was pretty jacked up. The treadmill has been forcing decent running mechanics on me, but without it, it was basically "plant left foot, stride right, plant left, stride right". However, once I got a little warmed up and confident, I felt like I was running normally.

Just happy to keep getting closer to normal.

Woke up at 193.8 this morning. Weight has been all over the place this week.



PM WORKOUT


Prowler 70'ish (high handles) DROPSET
2x110
2x90
2x70
2x50
2xProwler

Notes: Much better than last week. Friction was still intense, but conditioning was real strong. No rest at all, just hammered it out.

Hit some grippers this afternoon too. My right elbow is pissed, so I might need to cut the grip work for a bit.

Training Log: Entry 2119

Treadmill
Running 30 minutes at 8mph
Incline 2


Notes: Ran with garage door closed.  Suck factor didn't seem as high as before.  Made an effort to not check the clock often.


Woke up at 195.4 this morning.

Training Log: Entry 2118

Seated Chain Suspended Buffalo Bar Good Mornings
5xBar
5x100
5x140
5x230
3x280
1x320
2x370

https://youtu.be/imnWs_2tILk

Notes: First time I've ever gone heavy with this variation.  It was feeling like a good day, stars lined up, so I decided to see what I could do.  In truth, I realize I'm not quite getting the 3-4 sets around 90% that would make this REAL ME work, but it'll do.


Car deadlift simulator 1 plate per side
1x100


Notes: Felt like I was ready to throw these back in.  Be a decent way to get some knee flexion in that isn't squatting.  It was tough, but not bad on the surgical site.  Just really happy to have this movement back, because it's awesome.


Reverse hyper 110
4x15


superset w/

GHR sit-ups
4x12


Notes: Once again, another classic brought back.  I was really worried about this one, since I'm suspending myself by the surgical site, but everything held up well.  Still made sure to keep my core super tight to keep from shifting weight to the knees, but it worked out.  This is good as well, as I have a physical fitness test coming up where sit-ups are  part of it.



General notes: Woke up at 195.2.  Elbows and shoulders are feeling better.  Not 100%, but definitely moving in the right direction.

Training Log: Entry 2117




AM WORKOUT


Axle bench
5xAxle
5x75
5x115
5x165
5x200
5x230
16x260
23x200




Notes: Wore my HD elbow sleeves to take some pressure off the right elbow, and it seemed to help.  The FSL would've been even crazier, but I misgripped the axle at the start and my left hand was in much closer than my right, so it was uneven.  The weight was still just flying off my chest, and with a better set-up I imagine I woulda been further into the 20s, but I'll take that as a bad set.




DB hammer curls 45
5x10




DB lateral raise 10
5x15




Notes: Performed in between sets of benching.




Incline DB bench DROPSET/rest pause
(4)1x20
(3)1x12
(2)1x9
(1)1x9
(0)1x9




Notes: I'm stopping at 20 on the first set just to be able to get in a few more quality reps on the latter sets.  Arms were fatiguing before chest or delts on this; might start cutting the rep range a touch.






Chins for 5 minutes (all sorts of grips)
72




Notes: Taking time away from heavy vertical pulling to rest up my elbow, and this seemed to work well.  About a year ago, I could only do 53 in 5 minutes, so this is nice progress.






T-bar row DROPSET
10x5plates
11x4plates
12x3plates
13x2plates
14x1plate






General notes: Woke up at 197.2.  Crazy spike on weight, most likely just sodium.



PM WORKOUT


Treadmill
Running 30 minutes at 8mph
Incline 1.5


Notes: Going to slowly work back up to 3 and then see where I want to go from there.  My wife has noted that my running style has improved simply by nature of not thudding as loudly on every footfall, but part of me thinks that the raising incline is meeting my feet.  Either way I'll take it.  Running immediately post squat day is terrible.

Training Log: Entry 2116

Singled legged SSB Box Squats 305+chains
16 reps


Notes: Little bit of a scare today.  I apparently was rotating the pin I was holding onto, and on rep 9 I ended up pulling it out of the rack at the bottom of the rep.  At least the system worked, because all it meant was that I sat back down on the box and took a moment to contemplate how I got there.  The best part was getting out from under the bar, putting the pin back in place, and then completely dead squatting the weight back up.  Very intense.  Rested for a second after that before getting the rest of my reps.


(3) SSB Box squats 75lbs+chains
1x50


Notes: After the above issue, knee was feeling pretty spotty, so I took things light.


Blast strap fallout holds
2:15


(4) Axle deadlifts 123lbs
100 reps



General notes: Woke up at 194.8.  Cut out the reverse hypers just to take things a little easier on the knee, but things are feeling pretty solid.

Training Log: Entry 2115


Treadmill
30 minutes running 8mph
Incline 1


Notes: This sucked less than incline 3 at 7.5, so it looks like my progression theory may hold true.


Woke up at 195.8.