Thanks guys, I’ll be hitting it again soon!!
Here’s my training update for the past week…The End 
Not a dam thing, yet.
Sleeping in, eating a lot; 1 1/2 massage Thurs. That’s it so far. I may go tonight or…
A few cool items…
Tuesday 5/9; first day back lifting.
Leg press, ham curls, back raise, OHP, pulldowns…band stuff.
that’s all. Knees a little sore, shoulders worked a bit. That is all.
Thursday.
DB mid incline; flies + press: 10each @ 30, 40, 40.
Bench: 3x5@ 135, 5@ 165, 185, 205, 225, 235 (4 1/2).
Belt SQ: 5x10@ 300. Oh boy, legs still feeling shaky
Standing Abs/ pullaparts.
Friday, 5/12.
Standing Abs: 4x10 @ 120, plus band work.
DL: 8x3@ 155; misc. stance, grip, bent rows. 2x3@ 205/ 3@ 265/
8" blocks; 3x3@ 315.
Pullovers: 3x15@ 30
Belt SQ: 5x10@300.
Seat cable rows: 4x15@ 120.
calf raise.
We had a VIP/ Powerful Woman, making a special mid-day appearance: got the whole place fired up…to lift sand bags ::((( Fooled around with some light ones, then hit:
10x1 @ 150lbs/ 5-6x1 @ 200 lbs !! Sure, it’s a PR (having never done one before)!! Boy these are tough; got them up chest high, standing tall. Pretty much laid around, snacking ect. most of the day afterwards
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Sunday 5/14. First Squat day, 2 weeks post meet.
Spoiler Alert: Hit a PR !!..and, did pull-ups too
SQ: 3x3@ 135/ 2x3@ 185/ 3@ 225/ Singles @ 255, 285, 315, 345…380 lbs= 11 PR from meet. Well alright then. Felt pretty good warming up; figured, why not !?!
Belt SQ: 3x15@400 (Quads).
Neutral pull-ups: 5x5
Pullovers: 3x15@ 30.
380; 11lbs PR, 2 weeks after meet.
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Nice work. It appears you are truly “back…into the deep end.”
Yes, Crip…the spot was a little close
Wait, what ??
As long as I max out, every 2 weeks, I’ll be at 400+ in no time at all ::))
Tuesday; a slight pump day.
Incline press: 2x15@ 95.
Lateral + rear delt machine: 3x10@ 20’s + 15@ 75.
AD/AB machine: 4x15 each
Seated calf: 4x10
Seated hams: 3 ramps+ 3x8@ 150.
right side only chest press; 3x10@ 45
Thursday.
BE: Worked up to 1@ 225, 245/ 2@ 265. Slingshot= 4@275, 2@ 285, 295. I’ve only done singles @ 285 prior; for what that’s worth
Neutral pull-ups: 5x5.
Power fly: 3x20@ 40’s
Leg Press: 5x10@ 500.
Standing Abs. 5x10@ 120.
Friday, 5/19.
DL: worked up to 2x1@ 275, 315/ 1@ 365/ 2x1@ 395/ 3x3@ 365.
Pullovers: 15@ 30, 40, 50.
Belt SQ: 5x10@ 500. Most reps paused in the hole.
Past 2 days training=hardest since my meet. DL singles @ 95% or so, may have been a little much…
Sunday, 5/21
SQ (safety bar/close stance): sets of 5 & 10, at 135, 185/ 5@ 225/ 3x3@ 275/ 20@ 135. Blew up Quads/ lungs on these:)
Pec deck: 5x10@ 80
Neutral pullups: 5x5.
Standing calf : 5x10@ 135.
Back raise: 5x10
Did some super setting here, with accessories.
Z- it looks like your strength continues to move north…well done
Thanks OG; working on it.
Tuesday, pump day:
Shoulder Pump: 30 swings @ 30lbs / 10 laterals, to shoulder level @ 15lbs. / 10 laterals to overhead @ 8lbs. Did this twice.
Seated OHP: 2x6@ 135/ 2x6@ 185. Top 1/2 reps: 5x3@ 205, explosive.
BTN, full reps: 3x8@ 135/ 50 reps with bar.
Right arm press; 2x10@ 45 and 70.
Right arm pulldown: 3x10@ 45
AD/ AB machine: 5x10 each way.
Thursday; DL, and a Bench Party.
Abs: 3x10@ 120
Seat row: 3x15@ 120
DL: Warmed up to 1@ 275, 315, 315. Off 3" blocks: 3x4@ 365. Felt heavy today.
RDL: 3x4@ 315.
Calf: 4x8@ 225
Pec deck: 3x15@ 75
BE: Warmed up to 5x1@ 255 (93%), 5x2@ 245 (89%)
bandwork, about 200 mixed in.
Friday, 5/26
Belt SQ: 2x10@ 400, 10@500, 3x10@ 600.
Calf: 5x8@ 225
Chins: 5x5
H.Inc. DB: 10@ 40, 50, 3x10@ 60’s
Back raise: 10@ bw/ 10@ +50/ 3x10@ +100.
Standing Abs: 30@ 100/ 20@ 120.
Chins/calf; mixed into SQ.
Sunday 5/28
Shit-show bus trip to/from the gym; 3 hours to lift for 90mins.
It’s been good for the last 2 months so, I guess I was due
SQ: 3x3@ 135
2x3@ 185
2@ 225
1@ 275
10x1@ 315
Did a set of pullovers after, to stretch a bit…and that was all. I could not get my butt in gear, literally !! Didn’t have my hips/glutes into it at all (understood only by us)
Tuesday 5/30
Got up, and went toDoc’s appointment…a day early ::((…came home, took nap, went to gym.
Idiot.
Seat Ham: 2x15@120/ 8@ 135/ 4x8@ 150. Hard pause/sqeeze.
Leg Press: 2x30@ 390/ 2x20@ 480/ 2x15@ 570. Pause in the hole, super pump.
Rear delt machine: 3x30@ 75. Pump city.
Seated BTN: 2x15@ 95/ 10@115/ 3x10@ 135.
Seated, front: 2x10@ 155. 5x3@ 155, short bursts of 3, short breaks.
Deep quad/ upper back stretching, after LP and rear delt sets.
So much chocolate cake…::))
Sympathy cake, for working the holiday weekend…then some surprise thank you cake last night, at the other job.
I’m cake loading, for my upcoming training days.
Cake loading.
Doc’s today; spoiler alert…I’m still alive. Pushing towards the elusive 30 BMI, which brings us back to cake.
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