[quote]WhiteFlash wrote:
Dig the training in here. Always enjoyed full body workouts. Our numbers are similar, you’ve got me beat on the squat, though I’m trying to get back to pre-injury levels. Also, looks like we have the same last name. Shit’s gangster.[/quote]
lol, dude, shit is getting real 
Do you still have a log Flash? What kind of injury did you have?
[quote]Evolv wrote:
[quote]WhiteFlash wrote:
Dig the training in here. Always enjoyed full body workouts. Our numbers are similar, you’ve got me beat on the squat, though I’m trying to get back to pre-injury levels. Also, looks like we have the same last name. Shit’s gangster.[/quote]
lol, dude, shit is getting real
Do you still have a log Flash? What kind of injury did you have?[/quote]
Haha, sho 'nuff.
No log, but there’s a thread in the BSL forum that I’ll pop in and post a session from time to time. Dude, where to start… ruptured tge patella in my left knee that I waited too long to fix so the tissue calcified, currently working around a torn meniscus in the same knee, had two chunks tear off the meniscus in the right knee that got under the kneecap, and a bunch of other shit. Basically spent the last 3 & 1/2 years trying to establish a new normal.
Every time I started feeling better something else would “break”. Haven’t squatted more than 275 in probably 3 years. But, even though I’m working through/around the current tear I’m cautiously optimistic about gettin’ things under control.
[quote]WhiteFlash wrote:
Haha, sho 'nuff.
No log, but there’s a thread in the BSL forum that I’ll pop in and post a session from time to time. Dude, where to start… ruptured tge patella in my left knee that I waited too long to fix so the tissue calcified, currently working around a torn meniscus in the same knee, had two chunks tear off the meniscus in the right knee that got under the kneecap, and a bunch of other shit. Basically spent the last 3 & 1/2 years trying to establish a new normal.
Every time I started feeling better something else would “break”. Haven’t squatted more than 275 in probably 3 years. But, even though I’m working through/around the current tear I’m cautiously optimistic about gettin’ things under control.[/quote]
Goodness man, I am sorry to hear that. I’ve been injured plenty of times and had surgery on my wrist, but nothing to quite the degree of yours though. I couldn’t imagine-- 3.5 years! Holy schnike…
I hope you can get back to your normal previous self dude. Was it from lifting or sports or ???
Yesterday.
Nice long warm-up, foam rolling, stretching, yade yade yade, blah blah blah…
Bodyweight was 176 pounds.
SQUATS
330x3
330x3
330x3
BENCH
200x3
225x3
250x2 (no!!! missed the last rep. Boooo shit…)
BB ROW
220x3
225x3
250x3
RDL
135x12
135x12
135x12
FACE PULLs
145x12
145x12
145x12
AB WHEEL
weighted vest x 12
weighted vest x 12
weighted vest x 12
I got the hell out of there. I was really frustrated that I missed the last rep on my bench. I had a PT test the day prior at work and had to do push-ups and run (which I never do), so I am going to blame it on that. My medial delts were actually kind of sore, so let us put the blame there until next session. None the less, I am still happy with my progress. Bench has always been a weak movement for me. It feels like I have to lower the bar a mile before I can press it, lol
In any case, here are my squats. One of these days I’ll video my pathetic excuse of a bench press.
OH PRESS
140x3
140x3
140x3
KLOKOV PRESS
80x5
80x5
80x5
80x5
SNATCH HI-PULL
210x3
210x3
210x3
PULL-UPs
x12
x12
x12
AB MACHINE THING
95x12
95x12
95x12
Nice warm-up…
SQUATS
275x3
315x3
345x3
BENCH
240x3
240x3
240x3
BB ROW
240x3
240x3
240x3
GHR
x10
x10
x10
FACE PULL
145x12
145x12
150x12
AB WHEEL
vest x 12
vest x 12
vest x 12
…some more stretching.
[quote]Evolv wrote:
[quote]WhiteFlash wrote:
Haha, sho 'nuff.
No log, but there’s a thread in the BSL forum that I’ll pop in and post a session from time to time. Dude, where to start… ruptured tge patella in my left knee that I waited too long to fix so the tissue calcified, currently working around a torn meniscus in the same knee, had two chunks tear off the meniscus in the right knee that got under the kneecap, and a bunch of other shit. Basically spent the last 3 & 1/2 years trying to establish a new normal.
Every time I started feeling better something else would “break”. Haven’t squatted more than 275 in probably 3 years. But, even though I’m working through/around the current tear I’m cautiously optimistic about gettin’ things under control.[/quote]
Goodness man, I am sorry to hear that. I’ve been injured plenty of times and had surgery on my wrist, but nothing to quite the degree of yours though. I couldn’t imagine-- 3.5 years! Holy schnike…
I hope you can get back to your normal previous self dude. Was it from lifting or sports or ???[/quote]
Awesome stuff here
[quote]chobbs wrote:
Awesome stuff here [/quote]
Thank you sir!
Slept like crap at work last night and I definitely felt it today.
Warm-up…
SQUAT
340x3
340x3
340x3
BENCH
205x3
230x3
255x2
BB ROW
205x3
230x3
255x2
RDL
135x12
145x12
145x12
FACE PULL
150x12
150x12
150x10
AB WHEEL
x20
x20
x20
I was ready to leave. I always enjoy training, but I was pretty fatigued the whole time. Good day overall though.
I wrote a detailed response to your question but it didn’t show up in the quoted response post…? Anyway, blew the patella during a dunk contest. Went up to get a lob pump reverse and felt it disintegrate. By the time I hit the ground my knee was the size of a grapefruit. The right meniscus was in the gym, but I wasn’t lifting. Literally bent down to pick something up and felt an uncomfortable pop. Finished what I was doing, sat down for a second and my knee froze.
Had to literally scoot myself off the bench and lay down on the floor. Unfroze after a minute or so, but scared the shit outta me. Thought I was gonna have to call someone to get me 'cause it literally wouldn’t move. The recent left meniscus was from playing ball this summer. Of all those though, the patella was the big dog. Haven’t been more than 75% of what I was since that day, and may never be again. But, them’s the breaks and I’m not gonna stop trying.
Put up a bench vid bud. You’ve got some solid numbers all around.
[quote]WhiteFlash wrote:
I wrote a detailed response to your question but it didn’t show up in the quoted response post…? Anyway, blew the patella during a dunk contest. Went up to get a lob pump reverse and felt it disintegrate. By the time I hit the ground my knee was the size of a grapefruit. The right meniscus was in the gym, but I wasn’t lifting. Literally bent down to pick something up and felt an uncomfortable pop. Finished what I was doing, sat down for a second and my knee froze.
Had to literally scoot myself off the bench and lay down on the floor. Unfroze after a minute or so, but scared the shit outta me. Thought I was gonna have to call someone to get me 'cause it literally wouldn’t move. The recent left meniscus was from playing ball this summer. Of all those though, the patella was the big dog. Haven’t been more than 75% of what I was since that day, and may never be again. But, them’s the breaks and I’m not gonna stop trying.
Put up a bench vid bud. You’ve got some solid numbers all around.[/quote]
Man, I really hate to hear that. I sincerely hope you can mend that thang. I saw your dunk vid, you have some nice hops buddy.
I’ll try to get a bench vid up here sometime soon.
OH PRESS
145x3
145x3
145x3
SNACTH HI-PULL
215x3
215x3
215x3
KLOKOV PRESS
80x5
80x5
80x5
80x5
PULL-UPS
x13
x13
x11
AB MACHINE THINGY-MA-JIG
100x12
100x12
100x12
The strict OH presses were slow moving but I got all of the reps. Hi-pulls were fast and felt good.
SQUAT
285x3
320x3
355x3
BENCH
245x3
245x3
245x3
BB ROW
245x3
245x3
245x3
GHR
x11
x11
x11
FACE PULL
150x12
150x12
150x10
AB WHEEL
x20
x20
x18
Totally amazed I got 245x3x3 on my bench, my ass came off the bench a few inches, but I don’t really care. Just happy I could push it. Squats felt sluggish, but I got the reps. This concluded 8 weeks of training. So I am going to try recycling back and doing this again and see if I can get some more gains with it. Also, I might try doing a couple weeks of 8x8 first… not sure yet…
So my estimated maxes and poundage gained look like this after the last 8 weeks:
Body weight: 178
SQUAT: 375 (+25)
BENCH: 270 (+ 10)
ROW: 270 (+10)
OH PRESS: 170 (+10)
Deadlift is on the back burner for awhile. The assistance exercises I have been doing are GHR, RDLs, face pulls, band pull-aparts, pull-ups, ab wheel, ab crunch machine. I have done snatch hi-pulls in place of deadlifts, just for something different and explosive. Nothing fancy really, I just try to keep the posterior and abs strong and happy. Like most of the year, I never do much of anything for my arms directly-- which certainly shows in my physique, but I just don’t have the mental focus to stay in the gym and do them when I am done doing everything else. One of these days that might change, but the most important thing for me is to get stronger in the lifts.
The next 11 or so weeks will look very similar to what I’ve been doing:
Week 1 - 2: 6x8
Week 3 - 6: 5x5
Week 7: Deload
Week 8 - 11: 3x3
The week has generally been your basic beat to death 5x5 layout:
Day 1: Squat, Bench, Row, Assistance
Day 2: OH Press, Snatch Hi- Pulls, Front Squat (wks 3-6), Assistance
Day 3: Squat, Bench, Row, Assistance
SQUATS
265x8
265x8
265x8
265x8
265x8
265x8
BENCH
190x8
190x8
190x8
190x8
190x8
190x8
ROW
190x8
190x8
190x8
190x8
190x8
190x8
AB WHEEL
x20
x20
I kept the rest periods under 120 seconds. This was brutal, going from 3x3 to 6x8 was an uppercut to my ego.
Yesterday
OH PRESS
120x8
120x8
120x8
120x8
120x5
120x5
SNATCH HI-PULL
185x5
185x5
185x5
185x5
185x5
PULL-UP
x21
x20 (w/straps)
AB CRUNCH MACHINE
105x12
105x12
105x12
SQUATS
275x8
275x8
275x8
275x8
275x5
275x5
BENCH
190x8
190x8
190x8
190x5
190x4
Inverted Row on TRX Straps
x15
x15
x15
x15
x15
GHR
10x10
10x10
10x10
AB WHEEL
x20
x20
x20
First time ever using TRX straps, they’re kind of silly but surprisingly effective. Squats were certainly testing my mental stamina. Bench was exhausting. Solid session none the less. GHRs felt strong… Again, tried keeping rest periods under 2 minutes.
SQUATS
275x8
275x8
275x8
275x8
275x7
275x5
BENCH
170x8
170x8
170x8
170x8
170x8
INVERTED ROWS
x15
x15
x13
x12
x12
GHR
10x10
10x10
AB WHEEL
x20
x20
I was still very sore from the session before, squats were brutal again. I lowered the weight on bench because I was so wiped out afterwards. Had just enough energy to get a couple sets in on the GHR and ab wheel. Looking forward to being done with the sets of 8 at 70-75ish percent.
OH PRESS
120x8
120x8
110x8
110x6
100x8
100x8
SNATCH HI-PULL
195x5
195x5
195x5
195x5
195x5
PULL-UP
x22
x20
AB CRUNCH MACHINE
110x12
110x12
110x12