Oh damn. Is Vinny’s Super Crazy Drop Set Overhead Program out of the question now? 
Oh no, that’s actually exactly what I have in mind for lower volume/higher intensity of effort. Instead of doing an extra 500 dips a week on top of 5x10 straight sets of presses I am going to use those dropsets to keep volume lower while still really hammering the press. That’s why I wanted your input for my next phase. I am excited to try it out dude!
Single legged SSB box squats 305+chains
1x14+1
(0) SSB box squats
1x100
Notes: Was feeling much better coming into this today compared to last week, but that set of 14 was really balls out. Ideally, I’d have done 6 more on the rest pause to make it 20, but I could tell that I was pushing into dangerous territory due to how much my leg was trembling. Just going to keep slowly progressing at this point.
I’ve now hit 100 reps off of the box with no added patio pavers. I think my next step forward is to reset it to 7 mats, throw some chains on the bar and very slowly add some weight while increasing the ROM. This has been a good way of keeping me from getting too far off the throttle. I’ve also considered reverse bands as a way forward, due to how they’ll help with the traction of the bar along with taking pressure off the knee at it’s most vulnerable position. Few ways forward here.
Blast strap fallout hold
2:10
Axle deadlifts 66lbs
1x100
Reverse hypers 100lbs
5x10
Notes: Need to make sure to “rock” the first rep up, rather than just go straight from a deadstop to the top of the concentric. Takes pressure off the surgical site.
General notes: Woke up at 195.0. Been very warm the past few days. Knee is less puffy from yesterday’s run. Left shoulder is pretty achy; think I was right on the verge of another impingement from all the pressing. Changing programming at a good rate.
Haha, understandable man. best leave running to the pros of the household. But sub 8 1.5 is still pretty fast lol.
Appreciate that man. And just for anyone that’s just tuning in, he means maintaining a sub 8 minute mile for 1.5 miles. If I could run 1.5 miles in under 8 minutes period, I would clearly be in the wrong sport, haha.
Just a small physical therapy update; I no longer have to ride the stationary bike. Yay! It’s honestly a pretty big deal, as this was the first and ONLY thing I was allowed to do when I started, AND it was for 15 minutes every time, which really made my PT sessions run long. I’ve been told I’ll just do 5 minutes on the crosstrainer to warm up from here.
Only sad thing is that the bike was where I did all my reading, haha. I’m halfway through “An Inquiry on Human Understanding”.
Ok, haha, I read that wrong. I wasn’t shocked, but certainly impressed.
No worries dude. Yeah, my mile time as of recently has been 7:24 on the treadmill. I could probably crack a sub 7 for 1 mile if I really wanted to, but definitely not for a sustained distance. I need to be 150lbs again if I want to get back into that shape, haha.
NG Chins
1x35
Notes: Just making this a warm-up for my upper body days.
Axle bench
5xAxle
5x75
5x115
5x165
5x205
5x225
3x255
14x285
17x225
Notes: On the 285 set, the very last rep wasn’t locked out, but I didn’t want to keep driving with my legs to get there. Left elbow is feeling beat, but this went surprisingly well.
DB hammer curls 45lbs
5x8
Band shoulder dislocations
5x10
Notes: Sets in between sets of benching.
Incline DB bench dropset restpause 50lbs
(4)1x20
(3)1x10
(2)1x10
(1)1x10
Flat 1x10
Notes: Numbers in parenthesis indicate incline setting by hole. Protocol was to hit the set, then rest pause for 12 reps, lower the incline, repeat until flat. This was a hard effort, but not balls out. Left shoulder and elbow are pretty tweaked, and I’m due to deload, but wanted to at least figure out the new program. Think this will work well.
D-ring lat pulldown 160lbs
14+5+4 (rest pause)
Notes: First time in a long time that I really felt like I got anything from heavy lat pulldowns. I think all the time spent hitting the NG chins paid off, as I have a bit more “mastery” over my back. Think I can get a lot out of this. This one really felt balls out.
T-bar rows dropset
8x5 plates
8x4 plates
8x3 plates
8x2 plates
8x1 plate
Notes: A solid effort. Back was really feeling it.
General notes: Woke up at 195.2. Think I’ll need to take things easy next week during my dleload to give my joints a chance to heal up. Most likely found my limit with the daily training. Really like what I’ve come up with here for a change of pace. With the lower volume, I was really able to push the weight and intensity at the same time.
I was really skeptical about your self imposed recovery process, so I’m really glad to read about your success. Lesser folks would have just watched tv in between physical therapy.
Dude, your 285 for 14 on an axle impressed me so much I had to rep out a similar weight. DAMN. Have you hit 400 yet? If not, soon I imagine.
@biker I appreciate the support AND the skepticism, haha. I am talented at being injured, and after 16 years of training I have a pretty good mastery of my body. I know what I’m doing isn’t the “best” (as one of my PT techs constantly reminds me), but I do think more good has come from it than harm. Thanks for checking back in.
@strongmanvinny2 Thanks dude! In truth, I seem to have better “rep strength” than 1rm ability. It helps that these are some fast touch and go reps. I’ve never hit 400 straight up (did it on a 2 board press once in 2008), but it’s been a goal. I figure I finally got my head out of my ass on bench, so we’ll see what happens.
I saw what you put away at 275 dude, and with a different bench form especially that is just crazy. I wanna grow up to press like you one day, haha.
Treadmill
30 minutes running at 8mph
0 incline
Notes: Kept the garage door closed to make things suck more. Wanted to quit a few times through this. Knee is a little achy after the fact, but it tends to go away. I’m almost complete with the return to run program, which I guess is cool.
Also, holy crap, that’s 4 miles. The last time I run 4 miles I was probably in a college sophomore. And yes, that means like 2004. God I’m getting old.
General notes: Woke up at 195.2. I think I’ve found my weight setpoint. I really have no ambition to force more weight at this point, and my bodyfat percentage is passable here. I know that it will be easy to get lean from here if I choose. However, I’ll ultimately let performance dictate nutrition.
Very interesting log and training protocol.
I graduated college in 1987. “Old” is a relative term.
Much appreciate! And yeah, this training protocol is a little bonkers, but I guess so am I. I’m getting closer and closer to normalcy everyday, or at least normal for me. Honestly, at this point, I just need to get cleared by the doc, because I feel amazing.
They say age is just a statement of mind. Some days I feel about 108, haha.
Seated Chain Suspended SSB good mornings
5xBar
5x115
5x155
5x205
3x245
1x295
2x335
9x245
Notes: Numbers are less than I’d like, but this was a morning training session rather than an afternoon one, so my ability to strain was limited. Felt MUCH better this week compared to last.
(7) Mat pulls 123
100 reps
Notes: I have not been officially cleared to lift heavier with the knee yet, but I’m getting frustrated with the lack of communication between my surgeon and my physical therapist (the surgeon says to follow physical therapy’s guidelines, physical therapy says to follow the surgeon’s guidelines). I am taking this slow and ROM progressing it, and maintaining control the whole time. Far more exhausting on my middle back than what I was doing before.
Reverse hyper 100lbs
4x12
superset with
Leg raises off bench
2x15
1x10
1x12
Notes: Those leg raises are no joke. Really lighting up my abs.
General notes: Woke up at 194.4. Slight life stress yesterday limited my appetite. Joints and ligaments feeling much better. Think I’m developing slight shin splints from the running. I’m achy, but not around the surgical site.
Treadmill
30 minutes of running at 8mph
0 incline
Notes: With that, I have completed my Return to Running program as prescribed by my physical therapist. I am happy that I never had to regress on it, and it was enjoyable setting goals and beating them on something semi-athletic. That said, now that I am complete with it, I have zero desire to continue running for such long distances/durations. I intend to keep running until I am authorized other activities, but my plan moving forward is to keep it around 15-20 minutes and focus more on increasing the intensity via the incline. If I’m feeling really good, I may increase speed, but my experiences past have shown that running much faster than this can cause some pain.
Woke up at 196.2 this morning. Slight jump, but I had a lot of sodium yesterday.
Prowler (high handles) 80’ DROPSET
2x80
2x70
2x60
2x40
2x20
2xProwler
Notes: Friction was high today. Lot of effort to move the prowler. Kept rest times minimal, but was taking breaks during trips. Good workout, not much impact on surgical site.
Cheat meal was the inside of an Ultimate Cheeseburger, 2 tacos and halfsie fries (half regular, half curly) at Jack in the Box.
Axle strict press
5xAxle
5x66
5x123
5x148
3x168
7x188
7x168
7x148
DROPSET
13x113
7x93
7x73
7x53
7xAxle
Notes: First day with the dropset protocol. Liking the approach, even with the babyweights. I’m thinking of cutting out my descending sets from 5/3/1 and just making them part of the dropset so I can get some more weight moving. Left shoulder is really junked up; think I’m dealing with an impingement again. This is the second time I got one after pressing twice a week; maybe now I will learn.
Kelso shrugs 50lb DBs
5x12
Notes: Performed between sets of presses. Meant to note that I’m going super old school by standing up and placing my forehead on the pad of an incline bench to keep myself properly situated.
NG chin DROPSET
6x105
5X80
5X55
5X30
10XBW
Notes: Right elbow wasn’t liking this. I was pleased with the weight moved, but not with the lat contraction.
Axle curls
1x160
Band pushdowns
1x50
Kroc rows 105
1x32
General notes: Woke up at 196.0. Honestly wasn’t really happy with how this day broke down programmingwise. Felt like I left a lot in the gym. Didn’t really have the intensity I’d like to go with the low volume. I’m thinking I’ll ride this out for a month just to give my body a break and then go back to what I know works.
On an injury update related aside; carried my wife from the couch to the bedroom with no knee snafu.
depends on what she weighs,
could go from, so what
to
holy sh-t your strong
do you normally use low weight fast push
or
high weight slow push
reason why
@cavemansam In regards to your first question; there is a saying in strongman that, if you have to ask how heavy something is, you aren’t strong enough, haha.
As for the prowler question, you’re going to have to keep in mind that there really isn’t a “normal” for me with the prowler. I got it after my injury, so I’ve never had a chance to use a prowler in an uninjured state. I would like to get in some more fast work with it, but the rapid moving tends to be a little rough on the surgical site, so I’ve been sticking with slow pushes for now just as an opportunity to get in my lower body volume.
Were I healthy, I’d rotate between the two, to develop a variety of qualities. Probably run it just like events.
Week 1: Light weight, fast speed, long distance
Week 2: Medium weight, 2 fast speeds short distance, 2 slow speeds long distance
Week 3: Heavy weight, low speeds, short distance
Treadmill
30 minutes running 7.5mph
Incline 1
Notes: Well, I sorta saw this happening. I don’t want to “lose” this level of conditioning I’ve developed with my running. Pushed the incline up to 1, dropped the speed down .5, still made the full half hour. Felt great, no pain, cardio held strong. Guess I’ll keep playing this out until I can do some real medleys.
Woke up at 195.2. Feeling slightly sick. Just an annoying cold.
when i was useing a prowler i found that pushing light weight fast caused me knee pain { i have multiple issues with knees}
but with heavy weight slow pushing i had no knee pain
could not really figure why the difference,trainers at gym had no answer either
i alternated between high push low push{high push one way low push coming back}
lazy ,did not want to turn it around