Thanks! Both hip and shoulder are feeling much better.
Glutes and upper back very sore today. Feels great.
Went to the track today. All work was done on the grass infield to save the hips and knees.
Warmup
Leg swings
Tempo long stride lunges
Lateral shuffles
5x120M sprint repeats (80-90%)
Cool down
Tempo long stride lunges
Lateral shuffles
Squat jumps
No pain, cool.
5/27/2018 - 2A5
Warmup
Leg swings, bear to cobra, quick shoulder band work, TGUs & Swings, some quick hip circle work
Pin Squat (Pin 6, 1-2" high)
45x3x5, 95x5, 135x5, 165x5, 195x5, add belt, 225x3, 255x2, 275x2, 295x2, 265x5, 135x20 (full squat)
-with-
Adductor ab wheel
5x12
Dips (5s eccentric)
7, +10x3x7
-with-
Single Arm Cable Rows
KB Swing
50lb x 80
BB Curls
45x100 (33, 33, 18+8+7)
-with-
OH KB Ext
10kg x 33, 12kg x 33, 14kg x 33
SO, narrowed and squared stance up, and it felt pretty damn good on hip! Eureka maybe??? We’ll see. 295x2 went fast! Will try to get to 285-290x5 by end of this 5s cycle. Wont go for it though if I’m not ready. 135x20 full squats felt excellent. Pretty stoked about it, for a full squat and all. Flew through it with no rest either. Obv only 135, but, no pain. Shoulder felt good too. 5s eccentric dips are hard. Barely got last set. Good form though, no heaving, just slowing some. Curls were impossible after those swings. The burn set in so quick. This was an awesome, ball buster workout.
Couple post workoworkout pics. Was swolled up.
5/29/2018 - 2B5
Warmup
Banded facepulls / ext rotation, bear to cobra, TGUs/Swings
Bench Press
45x2x10, 95x5, 135x5, 165x5, 195x5, 225x3P, 255x2P, 245x5, 195x5x5 (CG Spoto)
-with-
Chest Supported Tbar Rows
Sets of 20
Low Handle Trap Bar Deadlift
140x5, 190x5, 230x5, add belt, 280x5, 320x1, 350x2, 375x1, 345x5, 295x10
-with-
Laterals
15lbs for sets of 20
Suitcase carry
60x3x100 steps
-with-
Stir the pot
60, 40, 40
Almost no pain on bench…YES. Will slow the progression some on TBDLs, progress has been fast. Been making 10-15lb jumps, will probably do some duplicate workouts alternating with 5-10lb jumps. Back feeling great though. Good one.
So, I’m barbell curling every day. I’m on day 4. Just the barbell, 100 reps. If it’s an off day, I only allow myself 2 sets to get the 100. Yesterday was 80+20. Today was 50+50. Goal is to get 100 straight, then 150, then eventually 200 straight like PC did. Will get the 100 within the next week, then will slowly work my way up with an undulating style.
Feeling good.
Also, I need to get a new scale for home. A guest broke our last one (promise lol).
You tracking the swole in those guns?
Haven’t been, and probably wont haha.
Yep. Just curious. I tried the 100 rep barbell thing once it was brutal took me 3 sets.
6/1/2018 - 2C5 - 208lbs (gym weight, clothed)
Warmup
Shoulder stuff, bear to cobra, TGUs and Swings
DB Bench (5s eccentric)
40, 60, 70x5, 80x8, 6, 7
-with-
Chins
5x7
RDL
135x2x20
-with-
Hand Release Pushups
24, 18, 18
Timed Work: 9:08
Hip Circle Goblet Squats
60x5x10
-with-
Hip Circle Glute Bridge
Arms
This was a pretty shitty workout. Shoulder was a bit painful on the slow eccentrics, which sucked. Back felt a little tender so I took it light on RDLs. Got tired with that timed pair. Tired is stupid. I need to rethink my programming. May get on a legit program. Thinking it over.
Yeah it’s painful. I’ve got 100 in me fresh. If it’s on a workout day it takes 2 sets, sometimes 3.
Could be a good change of pace where you could really discuss issues, goals, strengths, weakness, and address some of these things to progress in a way where you can just monitor and adjust with a plan…
Yep, good thoughts. I dont think I’m modulating my volume, intensities or fatigue well either. Thanks for the feedback.
Ill just leave this here…it may make more sense to you than to me but by listening to it I will be exposed to expert opinion. And maybe digest it in the future
OK, I’m going to run Dan John’s ‘Mass Made Simple’ program.
I’m going to start light and take it real slow (blah blah blah, I always say this shit haha)
Day 1 is tomorrow, and is more of an introductory day. That works, I’m sore as shit from yesterday!
Mowed Lawn, then:
BB Curl
45x101
6/3/2018 - Mass Made Simple - Workout 1 (no weigh in)
Warmup
Hip Circle work and band work, quick foam roll
Bench Press
45x2x5, 95x5, 135x5, 165x5, 185x5, 205x5, 215x5, 225x2x5
Bat Wings (10s hold)
12.5, 17.5, 25x2
Single KB OH Press
10kg x5, 12kg x5, 14kgx5, 50lb x 5
Complex (3 reps)
45, 65, 75
Squat
95x30
1st and easiest workout in the books. Shoulder was a bit dodgy. Will monitor it. It’s not bad, just a faint dull pain. Hoping it will heal amidst lifting. Everything else was fine. Trying to figure out how the fck I will squat 205x50 after 14 workouts lol.
This before the workout
This during the squatting
It’s about gettin down for what you stand for, Yo!
LOL!
Awesome
Awesome 
6/4 - Rest
6/5 - Recharge (light kb swings, goblet squats and bottoms up presses with mobility work/strengthening - to be done this evening)
Hows those hips feeling?
