I’ll be watching your log and progress. There’s no motivation like seeing other people reach their goals. Work hard and get results! Cheers.
Monday 4/6: Post-op Week 3
ME Upper: Incline BB Bench Press
45x5
135x5
155x5
175x5
185x5
205x5, 5
Great progress here, went from 195 for sets of 5,5, and 3 to 205 for 2 sets of 5. It’s more than likely unrealistic, but I’ll probably shoot for 225 for a set of 5 next week for a PR.
Seated Low Cable Rows
100x5
150x5
170x5,5,5,5
180x5
I’ll be bumping the weight up to 180 on these next Monday, the sets w/ 170 were reasonably easy but the set of 180 was more of struggle, although I kept pretty good form through the reps.
[quote]VikeSpike wrote:
I’ll be watching your log and progress. There’s no motivation like seeing other people reach their goals. Work hard and get results! Cheers.[/quote]
Thanks for checking in, man. I hear ya on that, it’s great to see the progress of others and use it as motivation for your own goals. Thank you, T-Nation 
Tuesday 4/7: Post-op Week 3
I had my first experience with Biotest’s Surge products last night, Workout Fuel before and during and Recovery after, and WOW… I’ve never been one to really sing the praises of supplements, but I really did notice a difference in energy towards the middle and end of my workout, and my soreness is drastically decreased today despite doing squat for the first time since a week before surgery. I’ll have to see if this is just a placebo effect or not, time will tell. Here’s how the workout went:
Warmed up with some light squats to test the ankle and did some reverse hypers, this time with 90 pounds, and felt great.
DE Lower: Parallel Box Squat
45x5
135x5
185x5
225x5
225x5
275x5
275x4
275x3,3
295x3
About half of those sets (mostly post 185) were supersets w/ chinups, I was aiming for 50. This is where I started to really feel the difference and continued energy where I would normally fall off.
Chinups
BWx7,7,7,7,7,10,5 (total of 50)
DB Bench Press
50x10
60x10
70x8
75x8PR
90x2PR
Med ball situps with throw/catch (15lb med ball)
These went on forever, I felt AWESOME. I think I’m getting to the point where I’m recovering faster, along with the improvement in nutrition (and the Surge)and I just kept going. It was really a great feeling.
EZ Bar Curls
100x6
90x5
80x5
70x5
Thursday 4/9: Post-op Week 3
RE Upper
BB Bench Press
[Warmup]
45xwhatever
95x5
135x5
155x5
[Work Sets]
185x21(+1 rep from same set of last week)
185x15(+3)
185x15(+4)
Inverted BW Rows
2 sets x10
1 set x10 w/ a 10lb plate on stomach
Tricep extensions
4 sets of 10 (forgot the weight) superset w/ low cable rows
Low Cable Rows
150x5
180x5
200x5
200x5
210x5 (this was ugly, terrible form)
200x5
DB Shrugs
100x15
100x12
Did some other arm/grip work and that was it. Overall a good workout, the 2nd using Surge WF pre/during workout and Surge Recovery afterwards.
Easter Weekend (Friday through Sunday: Post-op Week 4)
Worked on building up my home gym so I can have it ready for summer when I get back from school. I’ve got a pretty nice advantage on most others: I live out on a ranch with all kinds of old, useless, heavy junk and my dad loves to build sh*t. I found myself two big old tractor tires (competitions anyone?), got a pullup bar setup in our carport, have 4 old plyo boxes from my high school, a set of adjustable dumbells, and some other stuff…
Anyway, messed around with that stuff but didn’t record anything.
MONDAY 4/13: Post-op Week 4
I hate mandatory 7AM workouts… Hate them… We’ve only got them once a week, so the guys aren’t used to waking up that early, and the workouts always seem to be less productive than afternoon or night workouts… but anyway, matched my last max in incline (4 pathetic reps with 225) with better form this time around, so we’ll see what that turns into when I switch the exercise orders and stuff next week or the week after. Enough typing… (read: procrastinating)
ME UPPER: Incline BB BP
[I feel like I had a hangover from the weekend, I had 2 sets where I left the weight uneven on the bar. (Facepalm)]
45xwhatever
135x5
155x5
185x5
205x5
205x5
215x3
225x3
225x4
235x2
Low cable rows
100x5
150x5
200x5,5,5,5 (then did some other stuff for awhile and came back to show off and did 10)
Then a circuit of pushups and tricep pushdowns (forgot the weight)
DB Front raises
15’s x 10
25’s x 10
30’s x 10
Wednesday 4/15: Post-op Week 4
ME Lower TB Deadlift (SS w/ weighted pullups)
(a disappointment that led to a ripped callous)
135x5
185x5
225x5
275x5
325x3
365x1
365x1
385x0 (FAIL… ripped callous, barely got it off the ground)
385x0 (double fail)
Weighted Pullups (holding DB between ankles)
BWx5
+10x5
+20x5
+30x5
+40x4
+50x4
+50x3
BWx10 (holy sh*t just flew up on these)
BWx5 (just trying to keep a pump)
DB Bench Press
65x10
75x10
75x10
Reverse Hypers
70x10
70x10
70x10
(these went up too easily, will bump weight next time)
Med ball situps (throw and catch)
15lb med ball x 15 reps (2 sets)
Hanging Leg Raises (knees to elbows)
2x15
Glute Hams
BWx10
Holding 35lb plate at chest x 15
I was really disappointed with myself when I couldn’t get up 385 on the deadlift, I know I’m probably trying to rush back to early with the ankle, but I still find that to be an embarrassing number for me. I’m thinking about formulating a new routine around WS4SB’s 4 day program, with ME and DE leg days instead of only working them once a week. Anyway, take care fellas.
EDIT: Also, this is the last time I superset a deadlift with pullups… especially weighted ones. I think part of the problem w/ the 385 attempts was grip fatigue… Live, err, lift and learn, right?
Friday 4/17: Post-op Week 5
Great day today, my last max reps w/ 225 (BB Bench) was 11. I hit 13 with 1 or 2 in the tank today for my RE upper… Sweet.
RE Upper: BB Bench Press
Barxwhatever
135x5
185x5
205x3
225x13 (PR),10,8
Low cable rows SS w/ shrugs
150x5
200x5
210x5
210x5
210x5
270x1 (just being stupid, cheated bad but got it lol)
210x5
Shrugs
?x15 (with a weird plate-loaded machine thing we have, didn’t record the weight)
135x15 (Fat bar shrugs)
?x15
135x15 (fat bar)
135x15 (fat bar)
95x15 (dumbells)
DB Military
50x10 (standing)
45x10 (seated)
45x10 (standing)
50x10 (seated)
EZ bar curls
110x5
100x5
100x5
100x5
(45lb dumbells x5 each hand)
Dips (hadn’t done these in awhile, just wanted to get a set to feel them out again)
BWx15 (felt good, a lot easier than the last time I tried them)
Sunday 4/19: Post-op Week 5
This is officially the last week of mandatory workouts and spring football with the team, with a week until our final weight tests until fall. At this point I probably won’t be allowed to test for power clean or squat, but I will be recording new bench and incline maxes and editing my first page stuff for the first time. All this happens next Monday and Tuesday (the 27th and 28th I believe), so look out!
As for an update on what I see when I step on the scale, body weight now fluctuates from about 206 to 211 or so. I’ve been eating like crazy trying to put on the muscle and it feels like it’s working. Can’t wait to start 4 workouts per week this week! Take care and try to have a decent Monday, fellas.
Monday 4/20: Post-op Week 5
ME Upper: BB Incline Bench Press
45x5
135x5
155x5
185x5
205x5
225x5
235x3
DB Bench Press
65x12
Low Cable Rows
110x5
200x5
200x5
210x5
Weighted Pullups
BW+25x8, 6
Did some tricep pushdowns and got outta there (last 7AM workout until the Fall)! The 225x5 is only up 1 from our last test, but I feel so much stronger on incline now. In January, I couldn’t get up 225 ONCE on incline (embarrassing, I know), and the last max test (March) I did 4 reps, but only 2 of them should of counted. The 5 reps today were with good form and reasonably smooth, I’ll probably be able to throw up around 7 next week, but we’ll see.
TUESDAY 4/21: Post-op Week 5
ME Lower: TB Deadlift
135x10
225x5
275x5
275x5
315x3
335x3,3
Reverse Hypers
80x10
90x10
115x6
100x8
100x10
Then messed around with really easy/non-explosive power cleans to see how they felt
135x1
185x1
185x1
205x1
205x1
205x1
(I’m not really comfortable going heavy on these yet, I could really feel myself “babying” the weight).
Then did ankle rehab stuff including theraband work and some balancing drills throwing tennis and med balls back and forth while standing on a little bosu ball type thing.
EDIT: One thing I need to do more of now that the ankle is a little more stable is some unilateral work, I’ll probably do stepups on DE day and Bulgarian Split Squats on ME day. I’ll check the program and see what’s recommended though.
THURSDAY 4/23: Post-op Week 5
This wasn’t a great workout, basically I didn’t have my training partner or anyone else at the gym for a spot (I went late again) and I didn’t perform too well. I’ll chalk it up to tapering for maxes Monday and Tuesday.
RE UPPER: BB Bench Press
45x5
135x5
185x5
205x3
225x10
225x5 (I stopped here, I could have done more, but I feel like I didn’t warm up correctly and didn’t want to risk straining my pec again)
Vertical Pull/Rear delt superset: Chinups and Face Pulls
Chinups
BWx8
BWx8
BWx8
Face Pulls
I forgot the weight, did 4 sets of 10
Seated DB Military Press
55x10
55x10
55x8
55x7
Then did some work with a fat bar, but I’m not sure how the weights add up.
Fat bar holds
Medium bar+180lbs hold as long possible x 3
Fat bar shrugs
MB+90 x 15
MB+110 x 15, 15, 13
EZ bar curls
100 x 6
100 x 6
100 x 6
100 x 5
SUNDAY: Post-op Week 6
Decided to do another semi-ME leg day since I’ve got maxes tomorrow and the next day. This is pretty much because I got pumped that my 140 pound training parter/buddy (who has gained around 5 pounds since I started working with him) put up 150 for a 1RM after not being able to budge 135 by himself three weeks ago. He’s never done more than 115 before and this was a big deal for him. Needless to say I was pretty proud… then I got my own new PR.
TB Deadlift
225x5
275x3
325x1
365x1
385x1 (really pretty easy)
405x1 (struggled but got it up)
Then did some box squat and box front squat, but nothing to run home about (forget the weight)
Reverse Hypers
115x10,10
140x10,8
Bulgarian Split Squats
Holding 30lb DBs x 10, 10
Fat bar rack pulls/grip holds
MONDAY: Post-op Week 6
Football Testing Day: Incline and Power Clean
Surprised myself with incline and doubled my reps of 225 since the last max with 8, coming out to a converted 1RM (how the team records it) of 280. Sweet.
We have an offseason competition where our team splits up into 6 different groups, you get points for getting lifts and stuff, so I decided to do powerclean, too… Got up 245, not bad for a cripple, but it’s about time to let my ankle heal up a bit so I can get back on the field again. Take care ladies and gents: Bench and maybe squat maxes tomorrow.
Alright, well, it’s obvious that I left the log for a long ass time after finals, but rest assured that I worked my ass off all summer and into the season- the only slacking that was done was in posting in this log… (hehe)
UPDATE FROM THE SEASON
Reporting Day Tests
Bench: 16 reps of 225 (I got 18 in training during the summer using WS4SB)
Incline: the conversion came out to 270, I can’t remember how many reps but I don’t have an incline bench where I train anyway so…
Reporting Day Weight: 209 pounds (max during the summer was 218, I cut to 209 in July-August)
That’s all we test in reporting day other than the 40 test, which is not a single timed 40 but a conditioning test that I didn’t get to complete because of a pulled hammie the day before camp started…
Pre-reporting maxes for indicator lifts:
Box Squat: 495 in the last week of July
Power Clean: 275 on the Monday before camp (both were PR’s)
As far as the season went, two pulled hammies during camp relegated me to primarily special teams work for the beginning of the season, but I got my first start at safety in the second to last game and recorded 8 tackles and my first career interception and a PBU as we knocked off the would be conference champs on our home turf. I started the next game and recorded 6 tackles, 5 solo as we won big to finish the year. We didn’t make the playoffs and finished 7-3.
During the season I kept training but dropped a lot of weight, I was down to 200-202 by the time the season started and down to 195-198 by season’s end. I kept up with the weights as much as I could, incorporating 5-3-1 and working around the bumps and bruises accumulated throughout the course of the year.
Training has continued post-season and intensified, my primary “injury” following the year is a bad case of turf toe, limiting my explosive work but allowing for the strength and volume accumulation goal that I have during the initial phase of postseason training.
I’ll try to keep up with this better as I move forward, I’ll catch up and post the last couple of weeks soon and go from there…