Hey Big J
Can’t remember do you attend yoga class?
If not some yoga could do the trick about the tense muscles. Lyengar yoga is about doing the positions the right way, not power or fast or anything.
As for the changing of log title… well this one will hold until the next change 
Oooooh new log name, will be following along. I was thinking about a change too but will do it after I have finished my current volume block.
You can join my cripple club, left leg only.
Damn! Hopefully it can be taken care of with a little bit of chiro/rehab and not require additional surgery!
I appreciate you at least keeping your Username in it so that we can find it!
I haven’t attended a yoga class yet. Injury or not it would definitely benefit me.
I think I’m just going to keep this one. No need to change the name every time I change programs. That could be 10-15 times a year 
I thought I was an alumni of the club! I was on the disabled list for 12 weeks to start the year.
That’s the goal. If squats hurt then they’re out. If deadlifts continue to hurt then I’m going to have a problem. If I had to pick one lift to keep then it’d be deadlift.
I’ve contemplated this log title for a while. I have my specific training goals but the overall goal is to look better and be stronger than most men my age - especially dads since I have kids and the responsibilities that come with them.
Woke at 236.6 lbs.
Tattoo Update
I had him extend it further down my arm. I only had a three hour session last night so he only worked on the arm portion of things. I’m hoping he’ll finish on the next session.
2 LAP DYNAMIC WARM UP
CIRCUIT
Reps: 5/5/5/3/3
MUSCLE SNATCH
95/105/115/120/125
BOX SQUAT 21"
245/265/285/300/320
HANG SGHP
135/145/155/165/175
CLOSE GRIP INCLINE
135
This hurt and an employee took my weights off thinking no one was using it so I gave up and switched to push ups.
PUSH UPS
BW for 4 x 10
UNDERHAND BENT OVER ROW
170/180/195/205/220
Time: 29:51
ASSISTANCE CIRCUIT
Reps: 10/8
DB INCLINE
75/80
DB ROW
75/80
RFESS
50/50
RDL
135/185
Time: 14:37
I was supposed to do a round of 6 on the assistance but I just ran out of gas. Tomorrow is supposed to be my heavy day too. I’m beginning to think my plan is flawed. Today was supposed to be a light day - even lighter than the original program. Tomorrow is supposed to be an off day and the heavy day Friday. I decided to cram it all into M-F since I’m struggling to get the work done on weekends. I’m beat. I could probably use that rest day.
@flappinit, I think doing 5s was too much. The idea is to decrease the intensity but I think I canceled that out by increasing the volume. I think doing 3s would be better. Also, just running through it with one weight instead of increasing the weight each round might be better.
Definitely give yourself that rest day (or conditioning), you do not wanna attempt 110% lifts (and 105%!) the day after this. And yeah I totally see how 5s burned you out, 3s for speed work would be a good idea I think. That would keep it even a bit lighter while not having to up the volume to compensate.
Also I was gonna suggest decline bench. I know a lot of people hate on it but it really is pretty good for hypertrophy, has a reduced ROM, and doesn’t put your back in as compromising of a position. Also TC wrote an article about how it recruits more upper chest than incline bench, but it’s TC and if he has a thought he’ll find a sixth graders essay to support it, then claim its he indisputable truth, so I don’t know about that, but have you tried it recently? It’s one of those things I do once in a blue moon but am considering again.
I might just do Tuesday’s workout again tomorrow hitting the 3RM for a single.
I never do decline so I definitely haven’t tried it recently.
I never quit a workout. I was tired going into today’s session. I just hit a wall. I was approaching 4 minutes of rest after round two of the assistance circuit and I still didn’t want to get moving. That coupled with the realization that I’m training again tomorrow helped me just throw in the towel.
Sadly I was at the one hour and 40 minute mark of being at the gym when I stopped. I’m not sure where the time went today.
The thing I’m starting to learn about this workout is how little rest you get. 45 seconds of rest while unloading and loading hundreds of pounds isn’t exactly rest. Especially the unload at the end of the circuit? It’s like an extra 800-1000 pounds of weight you’re moving just to get it back on the rack.
It’s sure firing up my metabolism. I’m a bottomless pit on training days.
Try decline tomorrow! Really might make a world of difference.
I’m actually gonna do it tomorrow.
K so journal name changes, busy at work, tattoo and really bad hip pain? Lots to catch up on!!! Hope that hip pain gets better! I agree with other posters in terms of rest, but I know that’s hard for you, so I guess try and rest it when you can!!
Thanks, Lee! I’ve changed my workout and don’t really have any pain doing the movements. Unfortunately, I have pain with a bodyweight squat. I’m not sure what to do. The chiro had me sit down and try to raise my left leg (hip flexion) against his hand and I couldn’t do it. Not good.
I can’t have surgery again!
I remember I had kind of similar thing going, couldn’t raise one leg.
The PT I went with did some manipulation on the hip and lower back. I had/have a SI joint thing going on. But that helped a lot.
Train the psoas with hanging leg raise. I guess it can be trained one leg at a time.
And try laying on the back legs bend 90 degree upper leg vertical to the ground. Put your hands on the knee and press with one leg at a time against the hand.
Woke at 239+ this morning.
EVENING WORKOUT
2 LAP DYNAMIC WARM UP
AB CIRCUIT
Back Ext 2 x 20
V Up 12, 6
Side to Sides 2 x 10ea
CIRCUIT
Reps 5/4/3/2/1
MUSCLE SNATCH (hurts)
135/140/145/155/160
RFESS
70/90/135/145/155
DECLINE BENCH (hurts less)
225/225/235/245/255
UNDERHAND BENT OVER ROW
230/235/245/255/265
I decreased the weights. These felt heavy.
Time: 27:06
HIP ABDUCTION/ADDUCTION MACHINE
3 x 10 @ 110, 130, 150
AIRDYNE TABATA
4 min, 80 calories
I’ve done seven B4Battle workouts and I still haven’t found the right mix of exercises to account for my deteriorating body.
I think I’ll go back to OHP and drop the muscle snatch. It’s killing my shoulder on the eccentric. RFESS seem to be okay on my hip so they will replace squats. I still don’t have a good substitute for bench. I’ll try dips next but I’m not holding my breath. Those have always been hit and miss with my shoulder.
I’m working a ball game tomorrow so I’ll miss my workout. Maybe I’ll get something done on Sunday morning before work. If I do then it will be OHP, RFESS, Hang SGHP, Dips, & Rows.
The bad part is that the dip station isn’t anywhere near the free weights. It’s in the same section of the gym, but it’s like 100 feet away from the power rack. That’s a long ways when you’re leaving your equipment.
Can you do push ups?
If so put weight on the back
And how do you do that when you train alone? I don’t have a vest, or chains, or anything really.
Push ups are my last resort and I’ll have to do high reps. That’s not the worst thing in the world.
