Bad news!
Do you feel any better today? Hopefully you haven’t do anything too serious.
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You follow squat university? They always are posting great info.
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Feels about the same. Strained the QL. I think I’m an RDL guy moving forward. The bottom end range always destroys me. This is fresh off a deload too 
I do! I enjoy his stuff. Seems like a lot of the same shit everyone else talks about, but he’s very good at communicating.
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Did 3x20 axle RDLs, just the bar, as rehab. Some dull pain, but not the bad kind! Will do this daily with slow increasing weight. Will start back my McGill big 3. Never should have stopped completely. Doh!
Also, 30 mins steep incline treadmill walk
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12/17/2019 - Upper 2
Axle OHP
20x10, 55x10, 75x10, 95x5, 110x10, 10, 9
-with-
Seal Rows
88x8x10
Paused Ring Pushups
3x10
-with-
Hand Release Pushups
3x10
-with-
Inverted Ring Rows
2x12
Band Pressdowns
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I dream of saying this some day!!! Alas here I stand at 166. Guess slow and steady is the way
Yer but you are still one jacked 166 mthfkr!! Lol
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12/21/2019 - Upper 1
Axle Bench Press
25x10, 75x10, 115x5, 145x5, 170x3x10
-with-
Pull-ups
3x12
-alt with-
Rehab/Face Pulls
KB OHP
26x10, 44x3x10
-with-
Seated Band Low Row
4x10
OH Ring Tri Ext
-with-
KB Curls
Back mostly better. Was a minor strain, thank goodness!
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12/22/2019 - Lower
Back Squat
45x2x10, 75x5, 95x5, 115x5, 135x5, 155x5, 170x3x5
-with-
Paused Ab Wheel
5x10
Paused Back Squat
115x3x6
-with-
Single Leg KB RDL
26x20, 44x2x15
Copenhagen Planks
2x
Good session. I think the paused sets are really needed. I need more TUT in the bottom position to strengthen the hips etc.
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Home gym just grew some more.
Got a 100lb kettlebell, stability ball for stir the pots, etc, and a sweet rolling plate/barbell storage tree to get my bumpers off the ground and house a few barbells since I have like 8 lol
All Titan stuff.
Might do a light/quick S&S today and some steady state cardio. Restorative.
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Have you tried doing overhead squats, but just spending some time in the hole? Seem to be good for finishing, to help with lower body and thoracic flexibility and stability. Anything more than the bar ruins me though.
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Always a worthy endeavor.
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I have, and very worthwhile. All while stabilizing and strengthening the shoulders. Good reminder!
12/23/2019 - S&S #9 (volume)
Single Arm Swings - 14:00
44x5x20 (200 total swings)
TGU - 14:45
44x2x5 (20 total TGUs)
Swings
44x2x50
Cannot wait to TGU the 100lber
Conditioning sessions are look solid bud.
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12/24/2019 - Conditioning
150M Hill Runs
10x repeats
100M Hill Lateral Shuffles (50M up then 50M down)
2x
20 min outdoor walk (60* today!)
Shoulder and lower light rehab stuff
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Christmas - Upper 1
Axle OHP
25x10, 55x10, 75x5, 95x5, 110x10, 10, 11
-with-
Paused + Tempo EZ Bar Rows
15x10, 35x10, 55x10, 75x10, 85x2x10
Single Arm KB Bench
44x25, 62x2x10
-with-
Feet Elevated Paused Ring Pushups
3x10
-with-
EZ Bar Row (alternating OH, UH)
85x2x10 (paused), 85x2x20 (regular)
OH Band Ext
30, 20, 15
KB Curls
——————
Great workout. All this nutrition (overeating) and sleeping on vacation is a game changer. Enjoy it while I can, have another 8 days of vacation ahead of me.
That 11th rep on set 3 was all I had. Happy with performance, 2 more reps than last time and will move up in weight when ready. May do 110 one more time when I attempt 3x10 again.
So, I’ve been reading up on Dr Darden’s HIT methods. I’m taking bits and pieces and applying already (slow eccentrics, pauses) but I’m probably going to give this a run soon. Full body 2x per week with one top set of tempo reps with a pause. 5-8 exercises per workout. All sets to technical failure, with NTF (not to failure) days sprinkled in to reduce fatigue/burnout. The idea here is very high quality reps and low volume to reduce injury risk, but increase muscle damage within that one top set.
I’ll keep reading, but this really is speaking to me:
2 full body HIT sessions
1-2 S&S sessions (or just fit in whenever - no stress)
!!!
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Nice that you’ve managed to get a decent session in today! I’ve overeaten a lot recently, but not sure how much real nutritional value any of it has haha
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12/26/2019 - Lower
Back Squat
45x2x10, 75x5, 95x5, 115x5, 135x5, 160x3x10
-with-
Paused Ab Wheel
3x12
-alt with-
Copenhagens
3x
Paused Back Squat
135x3x8
-with-
Paused Axle RDL
75x15, 95x2x15
RFESS
2x20
—————
Happy with the squats. Making progress on pain level and general form. Need to slow weight progression. Have been adding weight consistently, and it’s probably time to let things marinate some and settle in. Squats are back, and that’s pretty cool. Just don’t need to be getting greedy and thinking I’m the me from 10 years ago. At least yet.
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Slow and steady. Keep adding slowly over time and one day you will look back and think damn I’ve come a long way.
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