12/11
Press- 3x3@180
Incline- 5x3@200
Notes: Will go in later today and train accessory work. I plan on training 2x/day from today through Thursday.
12/12
Deadlift- 3x3@495
Notes: This was absolute shit. My glute is getting worse and worse. I had zero strength off the floor and as a result, my lockout suffered, making each rep a grinder. I rolled with a rumble roller and tennis ball in between each set as well as for about 10 minutes after I was done. I didn’t do any accessory work because I was basically pissed off at myself.
Video to come. I’m also planning on doing a short video log tonight or tomorrow.
12/13
Bench- 6x2@210
Squat- fuckshitfuckfuck
DB bench- fuckshit
Notes: I had to bench and squat today because I move out tomorrow. My glute was having none of the squatting, however, and I couldn’t even squat 135 without pain. Hell, I couldn’t do a body weight squat to depth without pain. DB bench went okay, but my glute would even hurt when I lifted the DB off the floor to get it into position. This thing is getting worse.
As a result, I have decided to completely forgo squatting and deadlifting for at least two full weeks. That means two deadlift sessions and four squat sessions. I will be rehabbing my glute every day. All lower body work will probably be unilateral and if it even slightly hurts, I’m not doing it. I have nothing whatsoever to gain from pushing myself at this point.
Did some sled dragging today. Glute feels better when I do a more extensive warmup. I can bodyweight squat without too much pain. This week I will try to train lower body every day with really light work, such as non-weighted lunges, sled work, maybe some GHR’s. Ibuprofen, foam rolling, tennis ball work, and ice will be used as often as possible, and I am going to try to see a chiropractor. I will try squatting next Monday. I will try doing bodyweight squats every day just to check on how it feels.
I’m benching later today.
12/16
Bench- 2x2@270
Weighted pullups- some+25lb, some+10lb, various grips
Weighted dips- 3x10+45lb, 2x10+25lb
Band pull aparts- 5x20
Notes: I will likely try for 300 next Sunday.
12/17
Shrugs- a lot
GHR- 3x10BW, 3x5+10lb, 3x5+25lb
Notes: Shrugs were sets of five and three up to 455lb, with the majority of the work at 405lb. I ended on a 20 rep set with 315 for teh lulz.
Glute is feeling A LOT better. I can now bodyweight squat with no pain. I’ll continue taking this week off of squatting and deadlifting, and I’ll ease back into it, but I do plan on going for PR’s sometime before I ship. I think I will test my bench next week, my squat or deadlift the week after, and whichever I didn’t test the week after that. It’s not in any way indicative of my competition strength, but fuck it; I’m not training for a competition and I have 5 months of not lifting at all coming up.
12/19
Press- 2x2@195, 135x15
Rows- 3x10@135, 3x3@185
EZ bar tricep extensions- 5x10
Band pull aparts- 2x20, 1xalot
Notes: These were some of the strongest heavy presses I’ve done in a while. I did a much better job of keeping them strict.
12/23
Bench- 250x1, 270x1, 290x1, 300x1
Squat- 5x1@315, 3x1@340, 3x1@365, 2x1@385, 1x1@405
Pullups/GHR superset- 5x5/5x10 respectively
Notes: First ever 300lb bench, and my first time squatting pain free in about two months. Everything moved pretty quick. My training schedule for the rest of this week is going to look like this:
Monday-Wednesday: Nothing, gym will be closed and I work, plus it’s Christmas
Thursday: Go for a press PR, do some moderate deadlift work similar to my squat work today
Friday: Heavy squat
Saturday: light bench
Then the next week I plan on going for either a squat or deadlift PR, and doing whatever I feel like for the other lifts, as long as I hit each lift at least once. The week after that will be the same. The week after that, I ship to Basic.
Video:
12/28
Press- 215x1, 5lb PR
Squat- 445x1, 405x7
Pullups- some
notes: Finished with walking on a treadmill at 2.5% incline at 3.5mph while wearing a ~25lb vest. 405x7 wasn’t too difficult, I left a rep or two in the tank because I want to be able to walk tomorrow.
Videos to come
12/30-
Bench- 250x2, 185x15
Deadlift- 5x1@405
Circuit of dips and alternating pullups and rows, did this for about 12 minutes
Weighted vest walking for 15 minutes
Notes: The name of the game today was get in, do some work, and get the fuck out. Bench was done with essentially zero rest periods other than changing weights and putting on wraps and such. The same was done for pulling, in which I did nothing but singles because fuck hex plates.
Nice clean squat! Did you decide against Gilmer because of the glute injury?
I decided against the Gilmer meet because they moved the date.
1/2-
Fat bar press- 3x5@135, 3x3@155, 1x2@165, 1x2@175, 1x10@135
Pullups x5 and band pull aparts x10 superset in between all press sets
GHR- 3x10
DB cheat curl and press- bunch of triples up to 60’s, superset with GHR x5
Fat bar curlz- 5x10
Notes: My fat gripz came in today, so I can start working on getting gorilla arms. I plan on using these for anything with any sort of volume, as well as a lot of my warm up sets for heavy work.
1/7-
Deadlift- 455x1, 495x1, 515x1, 555xfuckno
Bench- 225x12, fat gripz during warmups
Fat gripz curlz- 3x10, SS w/band pull aparts 3x20
Notes: Hex plates still fucking suck.
So for the few of you that follow my log, you have (maybe) noticed that I haven’t posted since January. Well, Fort Benning doesn’t allow internet access to Basic Training Privates. I’m in AIT now at Fort Gordon, so I’ll be able to post. However, any possible lifting time is really limited almost exclusively to weekends. I plan on doing a really simple upper/lower kind of thing, just working up to something moderately heavy and getting in a good amount of volume. I don’t have any of my gear with me, and I haven’t trained for three months, so this will be an interesting adventure, what with getting under the bar again and all that.
Hopefully I’ll get to train today, and maybe I’ll even get some video back up later on. I may do a vlog today if I get the time, as a more in-depth update.
Good to hear from you. How is military life treating you?