9/15/2019 - Lower
Warmup
Parallel Front Pin Squat
45x8, 75x8, 95x5, 135x3, 165x3, 185x3, 155x8, 160x8
-with-
Paused Posteriorly Tilted Knee Ups
6x5
Suitcase Marches
62x3x50
-with-
Paused Seated Band Hamstring Curls
3x12
-with-
Short Step Walking Lunges
3x26 steps
——————
Two more reps with 185 on the over warmup. I’ll probably forgo the over warmup next week and hit 165-170 on the 2x8. Things are going really well right now.
I actually find over warm ups serve me better on days I don’t feel strong. I only do one single as a psychological trick though.
Yep! I agree.
They do add volume and high load to workouts though (not that I’m there yet in this comeback) which in turn adds fatigue.
For me, fatigue management and recovery is #1, so I’m just trying to be careful with them.
Love them though, they are a great little secret most don’t know about that can be big time beneficial as long as their fast and tech sound.
Great work in here! How’s the heart now? I have CHF and have recently had a ICD fitted, so know what it’s like to strike that balance with your training!
Thank you! Heart has been behaving. I’m 9 months post ablation, and no issues minus two events that I caused (one I exerted too soon, second I drank more than I should have, lesson learned, and will not ever do that again.) Pretty much 100% and hope this ablation sticks a long time, then I’ll do it again when that day comes, which it probably will and I’ve accepted that.
Training is going well, and yes, it was a rough comeback. I thought I’d pop back quick. Well no, my heart let me know quickly it needed ample healing time. But things are in a good place now, and I’m doing everything I know to keep it there.
You’ve got a lot more going on there than I do/did. How old are you and what’s your heart history? This stuff is scary. But once you’re in the middle of it you see so many other people, even young, deal with it. The body is truly amazing, and has a hell of a knack for recovering and hanging on. I would love to hear about your story. Thanks for stopping by.
-Scott
9/17/2019 - Upper
Warmup
Axle Bench Press
45x20, 75x8, 105x5, 145x3, 175x3, 195x8, 195x7
-with-
Pull-Ups
3x12
-alt with-
Bent Band Laterals
3x20
SA DB OHP
45x2x12, 45x13
-with-
Chest Supported KBs Row
44x2x12, 44x13
-with-
Paused Band Lateral
2.5x3x15
Axle Curls (only rest to add weight, 10s or so)
25x8, 30x8, 35x8, 40x8, 45x8, 50x8, 55x8, 60x8, 65x8
KB Hammer Curl
18x3x8
——————
8th on second set with 195 would have been iffy so will save that for next week. Need to wear a shirt for Bench. Slipping backwards bc of sweat. Will take care of that. Good one.
Hey man. I’m 34, and was born with a hole in my heart and badly athmatic. When I was 16 I was told that the hole had closed so thought nothing of it.
My 20’s was basically a routine of working mixed with 4 heavy weight sessions midweek, combined with 3 days straight partying on the weekend, so put my body through far too much. I quit all the stupid stuff in my late 20’s but it was too late, I started having sleeping and breathing difficulties, then one day my feet swelled up and I called an ambulance. The cardiologist told me my heart was failing and that I had a lot of fluid round my heart and lungs, and the function was so poor that it settled round my waist and feet too, I was basically grey and dying.
They kept me in for 2 weeks to shift all the fluid, and told me I had a hole in my aortic valve and 3 septal defects, which were all replaced & sealed about 2 years ago, but my heart’s still severely enlarged and therefore has impaired function. My kidneys are weak too, so it’s a bit of a balancing act keeping my meds at the optimal dosage without taxing them too much.
I like your “Keys to stay healthy” in the first post. I really need to stop grinding lifts, but it’s so damn satisfying to push to that point. Luckily, if I do, it’s only on the first set of each lift.
9/18/2019 - Lower
Warmup
RDL
45x2x8, 75x8, 95x8, 125x8, 145x2x8
-with-
Standing AB Wheel Wall Progression
5x5
RFESS
88x2x10, 88x12
-with-
Calves
-with-
Paused Glute Bridge
105x3x15
Carries Around House
88x150 steps, 88x150, 124x150, 88x150
——————
More weight. All good.
9/21/2019 - Upper - 183.0
Warmup
Axle OHP
25x8, 55x8, 75x5, 105x3, 145x1, 120x9, 120x8
-with-
KB Row
62x10, 80x2x12
-alt with-
Side Lying on Bench Lateral
15x3x15
Giant Set
Pull-ups
5x8
-with-
Paused DB Bench
70x4x6, 70x5
-with-
Band Upright Row
3x12
Band OH Ext and Press downs
20 min steep incline treadmill walk
Getting stronger! Pizza smash tonight.
This is so true. Spending time in hospital (in my case, for my baby), gives such a sense of perspective on life and how your problems fit into the grand scheme of things.
Mmmmmmmm…nice!
9/22/2019 - Lower - 3RM test week
Parallel Front Pin Squat
45x2x8, 75x8, 95x5, 115x3, 135x3, 165x3, 185x3, 205x3, 175x8
-with-
Posteriorly Tilted Paused Hanging Knee Up
5x5
Suitcase Marches
62x60, 80x2x25 - see if you can do this
-with-
Paused Band Hamstring Curl
3x15
-with-
Short Step Lunge
3x30 steps
Hollow hold
4
Conditioning
6x 150m hill runs (60-80%)
4x 125m hill side shuffles (2 up, 2 down)
30 min outside walk
——————
Testing quality 3RMs this week. Come a long way. Couldn’t even Squat the bar a few months ago.
I’ll have a deload next week.
Those front squats are impressive. Really something I could do with working on, but having the bar across my delts messed with my breathing too much.
Trying to help an obese 12 year old in my neighborhood get in shape and learn something worthwhile about S&C.
Yesterday he did axle bench (45lb bar too heavy) and KB rows. His finisher was 50 walking lunges.
Today we did hill runs (mostly walks for him).
150m x 10
The real problem is in the kitchen for him, but I have to be careful bc I don’t want to upset his parents, as they are good friends of ours. I’ve slid some soft advice in, and am going to slowly ramp it up. He is pre diabetic and and morbidly obese with poor thyroid. I’m going to give it my best.
Going all-out for the youth of the community, Wu Tang style!
Trying, this one’s tough though. I’m doubtful unfortunately.
The family is very well off, spoils the boy, and his diet is atrocious. His parents are obese too.
Just a really bad situation. They woke up last week when a family dr delivered the horrid news of his poor health.
The parents are pointing fingers at each other on who’s fault it is, which makes things all the worse.
I’m trying to be supportive but serious and direct about everything. I have to handle each of the three differently.
It’s a mess, but hopefully I can break through. We’ll see!
I wish you all the best with this. I really hope you can get through to him and make a difference. Maybe here is an opportunity for the family to all commit to something together. Remember sometimes the best way forward is to make small changes that they can actually commit to and stick with. They aren’t going to want to suddenly change their whole lifestyle and live in the gym whilst counting macros. But maybe they can change to a healthy breakfast or commit to walking together every day. If they make small changes that seem easy and they can do, it will then be a case of adding things to the mix bit by bit. Good luck
9/24/2019 - Upper Bench
Axle Bench
25x2x8, 75x8, 105x5, 145x3, 175x3, 205x3, 220x3, 185x9
-with-
Pull-ups
3x12
-alt with-
Bent Paused Band Laterals
3x20
SA DB OHP
55x3x7
-with-
SA Standing Band Row
3x12
-with-
Leaning Lateral
15x20, 20x2x15
Axle Curl (only rest to load or remove plates)
25x5, 35x5, 45x5, 55x5, 65x5, 75x5, 85x5, 75x5, 65x5, 55x5, 45x5, 35x10 (ng), 25x10 (ng)
KB Hammer Curl
18x2x8
20 mins steep inc treadmill walk
—————
I won’t be benching more than I squat for long 
I have to be careful, I’ve been eating like a dog. Deserts for lunch even lol
Hey Iron wanted to respond yesterday but came from it.
That’s very nice of you man. Quality and a big high five from me.
I hope you can teach him and his family a bit of how to live a more healthy life.
Remember that for a 12 year old it should be fun.
Basketball, football, soccer could be something to consider as well.
Looking forward to follow along.
9/26/2019 - Lower Deadlift
RDL
45x2x8, 75x8, 95x8, 125x5, 155x5, 175x5, 155x10
-with-
Ab Wheel
5x10
RFESS
20x5, 120x3x6 - hard
-with-
Calves
-with-
Paused Glute Bridge
115x3x15
10 min steep inc treadmill walk
———————
Good one despite feeling under the weather. Those RFESSs were heavy for me. Kept them slow and strict though. Might move back to trap bar DLs. I miss them. Feel like they build my Squat too.