9.1.19
Woke at 214.4 lbs.
We’re going to my parents’ house this afternoon. No training today.
This can only mean one thing. More fuel for the next work out, of course. Lol!
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Yep. Smoked ribs, BBQ baked beans, and chocolate sheet cake or homemade ice cream. I’m not sure if I’ll use the pool or not. It’s going to be in the low 80s and I think the water is cool. I prefer to be hot when I jump into cool water.
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You’ve mentioned it a couple of times now so I’m really curious about that home made ice cream
Grandma’s recipe. She usually makes strawberry. It’s delicious.
Decided to try some of that Colorado living here in Kansas. Went for a bike ride. My Fitbit says I rode 11.17 miles in 55:57.
I stumbled upon someone smoking weed in their car at the park so it even smelled the same.
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I shared this on May 27th.
9.2.19
Woke at 219.4 lbs. Ouch. Went to bed stuffed and miserable. I slept like crap because of overeating and a slight sunburn. I was sweating in bed. I still have terrible gas this morning and my stomach almost feels bruised on the inside.
I need to mow the yard and train today but I don’t feel like moving.
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Nothing like food at the old folks.
Don’t even need to ask, you had a great time.
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Of course I’m more curious how it tastes lol
I’m sure no regrets though? Yes? Hehehe
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Yep. Not sure if I had the “meat sweats” but I was definitely overheated. Ribs, brisket, potato salad, baked beans, ice cream, and cookies. Oh, and there was beer before dinner.
Mow the yard 
Train - next on the list.
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Straight into the alpha program?
I’m hoping to do my version of it, but it’ll be butchered until my arm is cleared. Unfortunately, I still have quite a bit of pain. That’s frustrating because I’ve been hammering my weaknesses with PT and behaving myself in the gym.
I think this recovery is going to take longer than I expected. I’ve searched online for some more info on this and it seems that it can take four to six months. Some people might even need a full year to get back to 100%. 
No turning back now; just have to keep moving forward one day at a time.
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Are the limits purely upper body?
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Mostly. I’ve learned that things like swinging my arms up to jump aggravate my shoulder.
My favorite lifts are deadlift and power clean. I still have a weight restriction on my right arm. I break the rules occasionally but I can’t really do much with my right arm. I’m hoping the doctor will clarify my restrictions and release me to do more this week. I see him on Thursday.
Alpha Inspired Week 1 Day 1 (Deadlift)
WARM UP (8ish minutes)
4 lap dynamic warm up (5 total fast runs)
MAIN GIANT SET (3 ROUNDS)
Squat Jump x 5
DB Hang Clean 75 x 3
Lying Leg Raise + Rev Crunch x 8
Jump Rope x 30 sec
Rest 1 min
ASSISTANCE GIANT SET (4 ROUNDS)
Squat Jump x 2
Smith Squat 205 x 4
Med Ball Slam 25 lbs x 4
RDL 110 x 8
I planned to do box jumps but the gym was crowded due to having limited hours for the holiday. All the racks were taken, too. I wanted to try heavier RDLs using the Smith but it wasn’t worth the effort of stripping the weight and reloading it (can’t use my arm to lower and raise 200 lbs). I used the heaviest straight curl bar and doubled the reps.
CONDITIONING
21, 15, 9 for time
DB Snatch 50 lbs
24" Box Jump
6:09
This workout felt fantastic from start to finish. The adjustments I made on the fly to account for the equipment didn’t have much of an impact. I forgot the time the giant sets separately but the whole workout took 38 minutes plus my warmup time. I’m definitely going to enjoy this style of training. It’s just going to get better as I’m able to do more with my arm. I have a feeling some of my other days are going to be longer and harder because I’ll be doing more reps.
@cdmac24, I know you’re dealing with hurricane Dorian, but I’ll tag you in each session so you can find them easily. You can join in anytime once you’re back home and ready.
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So nothing that involves holding a heavy bar. Plus you can’t squat deep. That really is going to test your creativity.
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It’s nothing new. Been dealing with this crap all year. I think power cleans are a long ways off, but I’m hopeful that I can deadlift soon.
This program calls for a variation of the main lift like conjugate training. I picked power cleans instead of doing sumo deads. The second giant set was supposed to be technique work for the alternate main lift which is why you see squats in today’s session. I changed the reps and added a couple things to make it a giant set. Brian’s programming just had jumps and squats coupled together and then followed that with an assistance superset. I don’t want my legs to grow any more so I shortened the lower body days a bit.
I feel like most of my weight gain was in my lower half last year with minimal gains in my upper body. I want every ounce of extra weight to go to my upper body.
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This is a sentiment I don’t think gets expressed enough on this site. Not because I think it’s the “correct” way to train. But because I think its a much more accurate representation of a lot of trainees goals and i think they should be honest with themselves about it. Just think about it, how many “progress photos” on this site include legs?
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shit man, I thought you were going to wait until 10 Sept… I should be back in my house in a couple of days if this thing would just go north.