my leg is feeling a lot better, especially after downing a lot of ibuprofen haha. the top half of my thigh is all red and swollen, but I was walking almost limp free by the evening. I’ll be able to hit legs this weekend.
3/26/14
bench
135 5
185 5
225 3
185 5
db flyes
60 3x12 drop
30 12
db skullcrusher
30 3x10
Hey Brown, checking in here from WAY back on page one if I remember right.
Are you still doing The Frequency Project / High Freq 5/3/1?
If so (or if not) how have your results been?
[quote]Lonnie123 wrote:
Hey Brown, checking in here from WAY back on page one if I remember right.
Are you still doing The Frequency Project / High Freq 5/3/1?
If so (or if not) how have your results been?[/quote]
nope. I’m still pretty weak haha, but I had good results with the program. I hit squat and bench PRs at the time for sure. I am thinking of giving it another go sometime soon. Right now I’m just doing what I feel like
3/28/14
off
3/29/14
limber 11
deadlift
225 3
275 1
315 1
365 1
405 4x1
every single moved so fast and easy. 455 will definitely come soon
I tried front squatting but my right glute medius wasn’t having it even at 135. I’ll be good to go soon
GHR
3x6
3/30/14
military
45 10
95 10
105 10
115 11
db laterals
30 3x20
bb shrug
315 3x25
incline walk 20 minutes
PM
limber 11
front squat
135 2
185 3, 3
glute still hurting a lot on these but I was able to get some work in
pullups
BW 5
+25 3x10
rest paused the last set
one arm bb row
135 20
3/31/14 off
4/1/14 off
4/2/14
band stuff
bench
135 6
170 3x12
back to smolov jr for bench. wide grip no pause today
unilateral db oh ext
25 2x8
db laterals
25 30
4/3/14
limber 11
squat
135 5
185 1
245 5x5
deadlift
225 1
315 1
375 5 PR?
abmat crunches
+25 20, 10, 10
glute still inflamed and squats were a drag, but no major pain 
4/4/14 off
4/5/14 off
4/6/14
pullups
BW 4x10
yates row
185 20
db preacher
30 3x10
4/7/14
limber 11
squat
135 3x5
hanging leg raises
bw 3x10
did something else minor
4/8/14
band stuff
bench
135 5
185 7x5
wider grip on most of the sets to hit chest. Wide grip definitely doesn’t feel good on my rotator cuff
4/9/14 off
Nice deadlift workout man. Be sure to video if if you do make a run for 455.
[quote]trivium wrote:
Nice deadlift workout man. Be sure to video if if you do make a run for 455.[/quote]
thanks man. I’ve stupidly tried it several times before lol but wasn’t strong enough obviously. I can get it in a month I think. It’s probably time to end the cut and get my shit together
4/10/14
pullups
4x10?
db curls
30 2x8
4/11/14 off
4/12/14 off
4/13/14 off
4/14/14
limber 11
bench
135 5
195 8x4
finally got some work in today. I haven’t had many good sessions the past month or so.
[quote]browndisaster wrote:
[quote]trivium wrote:
Nice deadlift workout man. Be sure to video if if you do make a run for 455.[/quote]
thanks man. I’ve stupidly tried it several times before lol but wasn’t strong enough obviously. I can get it in a month I think. It’s probably time to end the cut and get my shit together
4/10/14
pullups
4x10?
db curls
30 2x8
4/11/14 off
4/12/14 off
4/13/14 off
4/14/14
limber 11
bench
135 5
195 8x4
finally got some work in today. I haven’t had many good sessions the past month or so.
[/quote]
I have missed it several times. The crappy thing is that when I was capable of having a good chance at it, I was stupid and hurt myself haha. I know that I can work back up though.
@trivium maxing is horrible, I’m glad I’m moving away from it. I remember Coan saying he was always confident and never went to a 1 RM in the gym, just saving it for meets. Now when I feel good, I go for volume and reps which makes an impact
right glute is still jacked up, hurts to sit and walk which is fun. I barely even lift now lol, so it’s embarrassing to update this log
some day between 4/15-4/19
band stuff
bench
135 5
195 6x4
shitty session…ended up missing a rep because I overemphasized the arch towards my face. The overly large thompson fat pad is hard to get set up on especially with the messed up glute
4/20/14
pullups
BW 5x10
db preacher curl ss band face pull
30/? 5x8/10
I would train the heck out of my hammies and quads man. You might be able to salvage a lot of strength that way.
[quote]trivium wrote:
I would train the heck out of my hammies and quads man. You might be able to salvage a lot of strength that way.[/quote]
Yeah, in hindsight I should’ve tried doing some sissy squats, GHR without the back extension or going to a commercial gym. I had trouble sitting/walking/sleeping with the glute so inflamed, but now it feels fine. I’ll try squatting and deadlifting tomorrow.
4/23/14
bar, 135 for some
195 3x3
245 0 ahahah
4/24/14
135 for some
207.5 8x3
much better than the day before
4/25/14 off
[quote]browndisaster wrote:
[quote]trivium wrote:
I would train the heck out of my hammies and quads man. You might be able to salvage a lot of strength that way.[/quote]
Yeah, in hindsight I should’ve tried doing some sissy squats, GHR without the back extension or going to a commercial gym. I had trouble sitting/walking/sleeping with the glute so inflamed, but now it feels fine. I’ll try squatting and deadlifting tomorrow.
4/23/14
bar, 135 for some
195 3x3
245 0 ahahah
4/24/14
135 for some
207.5 8x3
much better than the day before
4/25/14 off
[/quote]
Start light! Be careful coming back.
too late -_- next lower body session will be a lot better I’m certain
4/26/14
limber 11
deadlift
225 5
315 1
365 3
these were a mess. I feel off balance…probably setting up too close to the bar and taking an uneven grip. I’ll get video next time.
front squat
135 6
155 6
GHR
BW 10, 7
cheated the first set. If your legs slip under the pad too much it’ll hit the hamstrings less
4/27/14
bench
135 6
177.5 12, 4x6
took a wide grip to hit my chest. It’s definitely tougher on my shoulders so I don’t think I’ll use it much
4/28/14
bench
135 5
190 5x5, 7, 3
4/29/14
Military
45 10
95 10
115 10
Db laterals
30 3x20
BB Shrugs
225 10
315 10, 10
405 10, 10
315 15, 15
Band tri extension
4x15
GHD situp
BW 30
4/30/14
pullups
bw 50 total
db preachers
30 3x10, 5, 6, 5?
hammer curls
30 4x12
calf raise
bw 2x20
5/1/14
limber 3.3
snatch grip dl
135 2
225 2
275 2
315 1
365, 0,0,0
315 1
productive
5/2/14
limber 11
front squat
135 1
185 5
alt db curls
30 2x15
glute is 100% better and I feel almost back to my former strength
[quote]browndisaster wrote:
glute is 100% better and I feel almost back to my former strength
[/quote]
Good to hear it man. Were both comin back from injury. Lets get some!!!
Must have healthy glute so you can have fun with da womenz.
[quote]MightyMouse17 wrote:
Must have healthy glute so you can have fun with da womenz.[/quote]
I have been sooo lazy it was awesome
[quote]trivium wrote:
[quote]browndisaster wrote:
glute is 100% better and I feel almost back to my former strength
[/quote]
Good to hear it man. Were both comin back from injury. Lets get some!!![/quote]
crunch time son! 3 months until a mock online meet and 4 months until my first real meet
5/4/14
Conventional Deadlift
225 1
275 1
315 1
Sumo deadlift
365 5
405 1
425 1
Ridiculously ugly form and bad warmups, but I tied a PR hahah. I definitely would’ve lost it if I didn’t use straps.
5/5/14
Front squat
135 5
190 5
5/6/14
Limber 11
Bench
135 5
200 5x4, 12
I was rushed and wanted to get a max rep set and just leave, but somehow got 12 very easily. My butt came off the bench on the last rep.
Ss w/
Db curls 30 8x8
Db laterals 30 8x10
5/7/14 off?
5/8/14
not entirely sure which day I did this session
bench
135 some
212.5 5x6
supersetted with 8 sets each of db laterals and curls
5/9/14 off?
5/10/14
squat
135 10
can’t get into position…my arms were touching the plates and the bar was not resting where I wanted lol. I’m stretching my pecs and shoulders out a lot to fix this ASAP
front squat
205 5 PR