damn dude, youre coming back strong as fuck, good to see.
whats your current rehab/prehab stuff look like?
I paid DEARLY for the last posted workout, was basically worthless for the next week. Oh well.
Last several workouts have been mixed but I’m excited to go train tonight.
^ awesome. Ive been amping up my core work and single leg work and slowly bringing back squats/deads myself. Hit a 315 front box squat the other day which was better than i ever did before being injured hahaha. Core’s feeling tough as nails which is definitely one of the top facotrs fro my back safety…the overhead squats have been great when id o them too.
That’s awesome to hear Nate! 315 is a strong front squat, keep working brother.
7/11 lower - all numbers in kilos
Decent warmup. I can already tell I am starting to slack on this because mainly, I’m fucking lazy and I hate it.
cleans; up to 110x2. right wrist is all messed up so right now i’m having to let go of the bar and “catch” the clean on my shoulders at the bottom of the lift. Not the eaisest thing to do.
high pulls; 110x5, 130x5, 150x5, 170x5
front squat; triples up to 150, then 150x1, 160x1, 170x1. Stoked about this, that is only 30lbs off my all time best front squat and this one was buried, the PR was much higher depth wise. My half gallon chocolate milk post workout shake must be working?
giant set; ghr, situps on GHR, reverse hyper. 3 sets of 10 at each station
My right knee was wrecked after the front squat so I just stopped. Another pretty good day of training overall.
On a totally unrelated side note, like most gyms we have some fucking freaks. One guy that stands out is kinda stuck in limbo between crossfit and powerlifting. We have seen this kid get stuck or buried under like 20 different lifts. Most recently, he somehow managed to knock himself out while powercleaning. He RACKED himself in the throat and the bar came crashing down on top on him, all the meantime he was flopping around like a fish on the floor.
Now I’m all for trying stupid stuff or lifts that are beyond your limits but this guy takes the cake.
7/13 - Upper body accessory, nothing major to report but a good session. Hir around a 205-210lb standing strict press and that is good for me. Otherwise it bi/tri overhead work
7/14 - No idea what Saturday has become. Generally whatever I feel like I can do. My back felt the best it has after a heavier squat on Wend. Had a long, solid warmup, went into full snatches.
snatches; doubles up to 90kg, 90kgx1, 95x1, 100xmiss. 95 was SO easy. I missed 100kg around 10 times before I finally stuck it, and it was a perfect lift. Was pretty zapped after all those attempts but decided to try 110 and JUST missed it.
Just did some light accessory work and more rehab prehab after this. That is a PR in the full snatch, I have power snatched more however so I only kinda count it. Overall, another good day of training and more progress.
My weight is finally going back up a bit, I was 256 on Friday. I have been eating more but not enough.
Here is breakfast from today. 6 eggs, 2 servings of grits with 2 slices of cheese, 2 pieces of toast loaded with butter and a big glass of whole milk.
7/16 - Upper body
Ripped a chest workout right out Tate’s log, it was brutal
Slight incline db press; warmups sets, then 100x8x3
Reverse band bench (light bands); warmups, 325x5x3 - fukkin weak
Chain bench; 185 plus 3 chains per side, I think 5 total sets and then a massive drop set at the end
Cable crossover superset with perfect pushups; 4 sets of 10 each
As is usually the case, when I have a program or workout laid down on paper and follow it, I have a great workout. Why don’t I do this more often? I’m an idiot.
Ugg, last week was terrible. Not much good to report. I knew Saturday was a bad idea and just went in to do rehab/prehab shit.
7/23 - Upper
Jerk out of rack with football bar; lots of warmups, 285 for 8 singles
standing strict press out of rack with football bar; 195x5x3
dumbbell bench; 60x10x3
rock n rolls; super slow, 30x10x3
pushups superset with band pull aparts; 3 sets of 15 each one
best part about today was that I met a new potential training partner. older guy, we have talked really quickly here and there but today we were both training by ourselves. I gave him some lift off’s on the bench and he was supportive during my jerks, did I just type that?
anywho, we’ll see what happens. now off to finish choco milk and make dinner
Monopoly
7/25 - lower body
Went in with no plan. Right knee felt good during warmups so decided to front squat
front squat; up to 315x5, 350x2 - just missing the third
back squat; 250x5x4 - knee now fucked again
leg press; up to 8 plates. 4 sets of 10 with feet high and wide, then drop down and do 5 more with feet narrow and low. it sucked
Some more prehab/rehab and went home. Subpar session at best.
7/27 - Accessory upper
Good day of training. Had a partner and we had not trained together in a while, resulted in a productive workout.
Seated strive shoulder press; pre fatigue here, tons of sets and reps, all slower and squeezed
Giant set; machine lateral, front db raise, seated rear delt, 3 sets of 10
Standing strict press - snatch grip; don’t even remember what we went up to but it was not much. We were toast from the previous movements which was the plan.
2 tricep movements
7/28 - Saturday workout
Okay warmup, couldn’t really get loose
log cleans; slowly worked up to a ugly 270. speed and form were good with light weights, as it got heavy my explosivness just died. really had to muscle up the 270
banded row/clean with football bar; hard to explain this one but it smoked us
sled drag; 3 runs of 75 to 100 foot
yoke walk with crossbar sitting on front delts; not sure on weight, this was really tough. Think I worked up to around 400 for 50ft
A good day, but more than I should have done. Back was not real happy with me and today it’s still sore, a bad kinda sore.
Need another good chest workout tonight, I gotta get back to using these things!
maybe roll out dat it band and do some hammy work for that knee buddy? XD
I foam roll about 5 days a week and always hit the IT band. Not saying that I’m 100% that it’s not the problem, but don’t think so.
That knee has a long standing issue. Partially torn MCL, partially torn ACL and a very bad bone bruise all at different times while playing BB in highschool. When the bone bruise happened I remember going to the DR as they had to drain it, thing was frikken HUGE. They jammed the biggest needle and syringe I’ve ever seen into the side of my knee and it immediately filled up the syringe with fluid, it was sick. Then to top it off the needle got hung up on a tendon or something inside. They were twisting and tugging and moving it around to get it out. Passed out right after the finally got it. I don’t think it ever healed correctly.
7/31 upper
football bar bench; sets of 5 up to 285, 325x2 - first was so easy thought I was gonna triple it, then 235x14
incline db bench; 60x10, 75x10, 85x8, drop down to 50x17
decline hammer bench; 5 sets
Called it quits. A very good workout with no pain.
8/1 - lower body
Shitty warmup. Had not pulled first in my workout for a while so I ran with that idea
deadlift; lots of warmup sets, 335x3, 375x3, 425x1, 475x1, 515x1 - 20lb PR since injury. A good pull, not a great on though. I felt really strong and explosive up to the 425 which is good news.
leg press; sets of 10, finishing with 20 total plates. then dropped down to 10 plates and repped out
ghr; 3 sets of 10
should have pulled sled but I didn’t, lame.
Monopoly
8/4 - Saturday
Short warmup. Was not really feeling it and everything was still tender from pulling on wend. Just did some light snatching and overhead squats as a continuation of the warmup
jerk from rack; these felt terrible starting out. I was slow, timing was off, etc. Then something weird happened, the heavier the weight got, the better the lifts got? 120, 130, 140, a really dumb miss at 150, then came back and crushed 150. This is really close to an all time PR from the front. I may have had another one in me but wanted to end the day on a good note with a good lift. Went back down to 100x8
sled; no idea how many total runs. I just loaded the fucker up and pulled my guts out. probably around 12 total trips?
Overall a good day!
have you ever thought about doing jue like front box squats instead of ATG which is what im assuming u do?
Looks like when you do lots of deads, jerks, leg presses, overhead squats and box squats the knee is fine…seems to just be that full back squating?
Also are you still training “strongman”? cuz then you would really need to full squat much…i think?
Anyways glad to see your still coming back strong. Do you still keep up with the ‘rehab’? Or what are you doing right now for that?
[quote]bignate wrote:
have you ever thought about doing jue like front box squats instead of ATG which is what im assuming u do?
Looks like when you do lots of deads, jerks, leg presses, overhead squats and box squats the knee is fine…seems to just be that full back squating?
Also are you still training “strongman”? cuz then you would really need to full squat much…i think?
Anyways glad to see your still coming back strong. Do you still keep up with the ‘rehab’? Or what are you doing right now for that?[/quote]
I have done front box squats before. One of my concerns with this is that I personally get very little carryover to a free squat. One of my long term goals is a 200kg clean. Without being able to front squat that weight, I’ll never clean it.
I continue to squat because my legs are weak. I just can’t see cutting out squatting as long as I’m involved with strength athletics, it’s too important of a movement. I am still doing my rehab stuff as part of my warmup. Right now, it looks like this;
- Foam roll legs, back
- 15 pressups
- cat/camel
- hip, glute, hamstring stretching
- band stretching/traction
- free squats, depends on how I’m feeling, usually 50 to 100 reps
I am not doing any walking and need to get back to that. Even 10 minutes on the treadmill with a fast walk pace prior to training seemed to make a big difference in my workouts
8/6 upper
was way late today, zero warmup
slight decline db press; 30x12x2, 50x8, 70x8, 90x8, 110x8, 120x10 - drop down, 80x5 partials - felt really strong on these today, could have prob gone heavier
reverse band (light) bench; 225x5, 315x5, 335x5, 345x4, 315x5
incline smith bench; 90x8, 140x8, 190x8, 190x8, 140x8x2
Totally smoked at this point. Another workout that was blatantly stolen from Meadows/Tate.
thief.
You made me feel bad so I placed an order with EFS, some wraps and a couple of new shirts. I’ve really been wanting to work directly with Meadows but I’m looking at about a grand for 16 weeks of training and diet, having a hard time swallowing it…
Anyways, on to todays training.
8/8 lower body
Warmup - blah. Bodyweight squats felt good so I decided to run with that. Also kinda used Nate’s idea of the box
squat; set up a box just at parallel. Did not sit on the box, rather just used it to touch and come up. Lots of warmup sets. 315x10x2, 315x16 I think? Kinda went nuts on the last set, happy with it overall. Back was still kinda tight from pulling from last week so decided to work on reps today. In the end, I probably could have gone heavier but this was a good decision.
snatch grip hang pull; 4 sets of 5 at 185
ab work; 6 total sets, hanging leg raises and some band work
roman chair superset with hyperextensions; 3 sets of 10
Went home and ate a house. Also got some GHRP-6 today. I will be detailing my usage in the log once I start it.
Monopoly
any chance on faceless pics? From the weights and type of lifting…i picture you starting to be a pretty big guy.
You ever do any front squat holds?