30 September 2024
Bench
115 x 5
135 x 3
155 x 11
135 x 10
NG Pull ups 12, 7
BTN Pull down 60 x 8, 50 x 8, 50 x 8
Incline DB 50 lbs x 12, 10, 8
Ankle stuff
2 October 2024
Sumo
275 x 3
315 x 3
365 x 12 Rep PR!!
Ankle stuff
4 October 2024
OHP
95 x 3
110 x 3
120 x 10
95 x 12
Unilateral reverse fly 32.5 x 10 x 3
DB laterals 30 x 10 x 3
Ankle stuff
5 October 2024
Squat
225 x 3
255 x 3
285 x 9 mentally chickened out on a 10th rep
looked solid, deff had a couple more
8 October 2024
Bench
135 x 3
145 x 3
165 x 8 (failed the 9th)
135 x 16
Static heavy holds
185 x 10s
225 x 10s
Pull ups 8, 8, 5
Ankle stuff
Tomorrow I want to pull 455
Looking forward to this
8 October 2024
Sumo
315 x 2 double overhand
365 x 1 hook grip
405 x 1 hook grip
440 x 1 missed
455 x 1 straps
So my hook grip on the right failed me. I suspect it’s related to my recent C7 radiculopathy. Grip has been feeling good, a little surprised I can consistently double overhand 315 now without issues. I guess in the extremes of weight, the grip weakness and shoulder weakness shows itself, that’s why the right side of the bar rose a little later compared to the left. Oh well. Once injured, always injured. It is what it is.
It’s been a rough year. Left triceps tendonitis, C7 radiculopathy, and an ankle eversion sprain on the left, among other things. I got really pissed my hook grip failed so I still decided to go for 455 with straps. It was rough and looks like the bar dipped before lock out, but I got it up. And as far as I can tell, I didn’t hurt myself.
The gym is closed when i say its closed!
Nice lifting. It was cool that you put yourself on the spot, then Hit the fucking lift!
I think maybe I saw Evil Wang come out for just a second. That’s awesome.
Thanks Flats! Yeah I got really frustrated with my hook grip missing that 440. It means that my C7 thing is gonna haunt me again in the future. But it is what it is and just gotta push through it
17 October 2024
OHP
95 x 5
115 x 3
125 x 8
100 x 12
Unilat Reverse Cable Fly 32.5 x 10 x 3
DB Side laterals 32.5 x 10 x 3
I’m gonna challenge myself. Prove to myself I can do it. Walk the talk.
Gonna invest more time on hypertrophy for upper body.
Adding an extra day:
Incline dumbbell 5 x 10
Cable rows 5 x 10
Face pulls 3-5 x 10
Overhead cable triceps 3 x 10
Preacher curls 3 x 10
And then sprinkle some of these in on my regular barbell days
Time to look life I lift for once
I’m still alive. Needed to go back home for about 2.5 weeks, so took the time to just deload and rest my body. No lifting at all. The week prior to my vacation was 1+ week, so tried to go for PRs
Bench - failed 200, got 190 (pathetic 5 lbs PR, but considering my injuries, it is what it is. 225 gonna be a long way to go)
Squat - Got 345, didn’t like the way it moved, so didn’t attempt 365
When I get back stateside, it’s gonna be a new cycle. Back to the usual grind with a little more body building stuff, as I mentioned earlier. Nothing crazy.
Aaaand just like that I a have an ankle sprain again from volleyball. Oh gosh…
Great time to REALLY emphasize that upper body.
Sorry to read that
2025.02.21
Squat
225 x 5
275 x 3
300 x 5
Shitty Bulgarians 22.5 lbs x 8 x 3
Jumping for height with 25 lbs dumbbells 5 x 3
Bird dogs
Side planks
Some ankle stuff
Haven’t posted in a while. Recovery has been a bumpy road. Left ankle sprain is okay. I still feel something at the front of my ankle with regards to the right. It’s been 3 months now. Rotator cuff is complaining again about me playing volleyball. I’m just getting old.
24 February 2025
Bench
135 x 5
160 x 3
185 x 0
135 x 13
NG pull ups 8, 8 with band
Plyo and rehab stuff
26 February 2025
Sumo
315 x 5
365 x 3 - first rep was shockingly slow and felt like shit. probably misgrooved
405 x 1 - thankfully this went up. based on the first rep for 365, I thought I wouldn’t be able to do this
Bulgarians 20 lbs I think 8 x 3
Plyo and rehab stuff
28 February 2025
OHP
105 x 5
115 x 3
130 x 4
Cable laterals with cable behind me 15 lbs x 8 x 3
Unilateral cable reverse fly 25 x 10 x 3
Plyo and rehab stuff
My rotator cuff (old injury from highschool) is acting up again. Trying my best to rehab it. Looking at my numbers, my lifts definitely took a hit after the two ankle sprains, vacation, and getting sick. Feels like I had to do so much and I’m just barely maintaining my lifts from 8-12 months back. Definitely gotta dial down the TMs on the next cycle
03 March 2025
Bench
115 x 5
135 x 5
145 x 12
DB rows 70 lbs x 8 x 3
Shoulder rehab
Ankle stuff and rehab
8 March 2025
Squat
185 x 5
225 x 5
255 x 12 I think my cardio held me back here more than my legs. Mentally I wanted 15 lol
Machine calf raise 270 x 20, 25
Some shoulder rehab stuff
Did a total reset of TMs based on my actual lifts last cycle and these first 5s week feels MUCH better
10 March 2025
OHP
95 x 5
105 x 5
115 x 10
Unilateral reverse fly
DB lateral raise 27.5 x 10 x 3
Ankle + shoulder stuff
13 March 2025
Sumo
275 x 5
315 x 5
345 x 12
Machine Calf Raise 270 lbs x 10 x 3
Ankle stuff
14 March 2025
Bench
115 x 5
135 x 5
155 x 9
DB row 75 lbs x 10 x 3
Shoulder rehab stuff
16 March 2025
Squat
185 x 3
225 x 3
275 x 10 - Cardio gave out. took some time getting my feet set in, so by the 10th rep, arms were getting numb. probably could have grinded 2 more. Just glad I’m touching my numbers when I felt strong in August to October
Machine Calf Raise
17 March 2025
OHP
95 x 3
105 x 3
120 x 9
Shoulder accessories, can’t remember
18 March 2025
Sumo
275 x 3
315 x 3
365 x 10
Probably did machine calf raise?
23 March 2025
Bench
135 x 5
150 x 3
165 x 7
Talked to some friends in the gym which ate up all my time lol
Hey guys. It’s been awhile. I’m on my last few days in NY so I’m training as much as I can but just having fun/struggling to get back to my old numbers. I’m glad my numbers are close to pre-injury times. Some recent lifts:
Bench
170 x 3 (wth…was a bad day)
155 x 9
Sumo
385 x 6
405 x 2
OHP
125 x 5
130 x 4
135 x 3
Squat
280 x 8
295 x 5
275 x 10
I’m gonna try and take a stab at 365 for squat before I leave. I’m moving back to Cali so it might take a few days or weeks before I get to lift again.
My numbers have pretty been stagnant for a year, but considering I had 3 major and minor injuries (C7/8 Radiculopathy, right and left major ankle sprains, aggravated torn rotator cuff), I’ll take it as a win that I’m pretty much back to where I was since before I got injured.
Let’s see what happens when I take a stab at 365. Most likely the jumps will be 315, and then based on 345, I’ll see if I’ll take a stab at 365.
Good luck with 365! It looks like we put our bodies through similar abuse. I’m an old baseball player with two shoulder surgeries under my belt (neither rotator cuff related) and I love basketball. There’s no way to count the number of times I’ve sprained my ankles. I can say that the one in 2013 that cracked my talus bone seems to be the big one that left me with lasting damage.
While ankles can be annoying, knees seem to be worse. Hopefully your knees are still in good shape!
Nice to see you back mate.