[quote]dagill2 wrote:
Not much of any use to add to this, other than to repeat what others have said. Your attitude is always inspiring and I’m sure you’ll keep up the good work, albeit in a different direction.[/quote]
Thanks man, I appreciate it. Knocking me down just gets me pissed off and makes me stronger, which, given that I kept getting injured while training for that last show, was most likely the problem that got me here, haha.
i like your attitude
i agree with you
I AINT DEAD YET
it hurts but i can still move
[quote]i like your attitude
i agree with you
I AINT DEAD YET
it hurts but i can still move[/quote]
I appreciate that man. Gotta have that attitude. The alternative is way worse, haha.
Axle Mat Pulls (7)
6x405 (deadstop)
5x405 (touch and go)
8x405 (deadstop)
Notes: First time doing any sort of pulls in like 2 months due to various injuries. Continuing on my trend of not following old movements, went axle, deadstop and multiple sets. It’s way different from what I’ve been doing in the past, which is a positive. Breaks terribly off the mats, zero flex, bar is way out in front of me. Had more in me on each set, but trying to avoid straining to prevent the knee from getting too messed up. Think this is going to be a big part of my training when I get back from injury.
(5) Box Squats stripset (only resting to change weight)
3x320+chains
5x280+chains
7x230+chains
9x190+chains
11x140+chains
13x90+chains
15x bar+chains
20x bar
Notes: This felt more like what I’m used to. Was good to really be able to push myself, even if the weight is light. I keep increasing the ROM each week along with everything else.
May try to get in some reverse hypers and ab work later today.
General notes: Woke up at 188.8 this morning. Cheat meal today was 5 slices of thin crust Papa John’s pizza with lots of meat and pineapple chased with a carnivore protein brownie. The latter was ok. Texture was great, flavor needed a little work.
Hey Punisher, read your latest article and I gotta say, I loved it. Really needed it, I’ve been frustrated at the lack of increase in my 1rm for the past few months and reading this has really put things in perspective for me.
[quote]Benanything wrote:
Hey Punisher, read your latest article and I gotta say, I loved it. Really needed it, I’ve been frustrated at the lack of increase in my 1rm for the past few months and reading this has really put things in perspective for me. [/quote]
Awesome man, glad to hear it. I totally fell for the 1rm trap early in my training. Amazingly, it wasn’t until I got into powerlifting that I got OUT of that. Learned the difference between building strength and peaking it.
Reverse hyper 50lbs
3 minutes
Blast strap fallouts
3x12
Notes: 10 second hold on final rep of final set.
GHR sit ups
3x10
General notes: Woke up at 189.0. Diet was a little dirtier than usual today. Honestly just getting burnt out with eating so little. Knee was a little achy last night, ended up carrying my kid trick or treating for about a mile. Going to be training everyday of the week this week due to traveling on Friday.
CHEST DAY
Reverse band axle bench (normal bands at 18 hole)
5x115
5x165
5x205
5x255
5x295
5x335
4x385
3x385
5x355
3x365
Notes: Program wanted me to work up to a 5rm. Way I’ve got the bands set-up has it so that they stop providing support at the very top of the lockout, so it’s amazing how quickly things sneak up on you. 355 felt like speed work, but 365 was a total grinder. Gave it a few tries just to get in a little more volume on the chest.
Low incline DB press
2x15x50lbs+light bands
1x15x50lbs+mini band
1x15x50lbs
Notes: Again, working around equipment limitations, but honestly not suffering with the bands. The weight is light, but it totally hammers the chest, and if the speed drops it’s a total grind.
Ladder push-ups
3xFailture
General notes: Woke up at 189.4. Amazingly, pulled my left hamstring stepping over a garden hose yesterday. If I weren’t already injured that’d really piss me off, but the left leg is already pretty fried so at this point it’s just funny. Still trying to figure out how I’m going to go about my training this week, may have to just wing my arm day. On that topic, been thinking about training post surgery. Looking like I’m probably just going to become the bodyweight dip and chin champion, because it dawned on me that, even though I can come up with plenty of movements where I’m lifting weight without putting stress on my knee, I still have to LOAD the plates, which requires carrying them. Still, dips and chins rock, I’ve got a great set-up for them, and I honestly appreciate that kind of training more than this.
I am also really pleased with the amount of DOMS in my legs today. I don’t think I’m going to have much trouble figuring out ways to generate a lot of intensity with little weight while I recover.
[[ I still have to LOAD the plates, which requires carrying them]]
you have a wife
change your workout time if you have to
talk real nice to her
get her to move bars load plates
saw an article about KAZ where he said loading plates was not part of his workout he got
other people to load them
Haha, in truth, I’m most likely going to be working out in secret while she is away at work. She worries about me, and I get it, but I’ll go even crazier without training.
Of course, I say all this now, and there is just as much a chance that I’ll just be blitzed out in some post surgery coma and do absolutely nothing for a week.
i think most normal people think you are crazy anyway
i had three surgeries in about 6 year span of time,6 total so far ,both shoulders bone spurs, tissue damage, mesh put in abdomen mesh was the worst
tip 1
if they make you fast, bring something light to eat like power bars,something to drink like gatorade for after surgery you dont know when they will bring you something
tip 2
loose fitting short pants
tip 3
dont piss off wife before surgery practical jokes suck after sugery
[quote]cavemansam wrote:
i think most normal people think you are crazy anyway
i had three surgeries in about 6 year span of time,6 total so far ,both shoulders bone spurs, tissue damage, mesh put in abdomen mesh was the worst
tip 1
if they make you fast, bring something light to eat like power bars,something to drink like gatorade for after surgery you dont know when they will bring you something
tip 2
loose fitting short pants
tip 3
dont piss off wife before surgery practical jokes suck after sugery[/quote]
Appreciate the tips man. I got surgery back in 2002 on my shoulder and remember waking up really thirsty, but my appetite was crap. I really want to see if I can avoid general and just get local, but we’ll see. I’ve already made my wife promise to get me some stuffed crust pizza while I’m out, as I’m trying to make that a post surgery tradition now, haha.
Been thinking about more things I can do while laid up, and I realize that resistance bands are going to be pretty huge. Tons of pull aparts, raises, presses, etc.
BACK DAY
SIGNIFICANT PROGRAM DEVIATION: Due to traveling, I’m mixing and matching this week and next week’s programming based on equipment availability. This is technically supposed to be next week’s back workout. I will also be using next week’s arm workout later this week.
Meadows row 125
4x10
Notes: I can’t believe I ever stopped training this movement. It’s so awesome. Definitely coming back into my program when I recover from surgery. Lots of warm-up sets to get volume in.
Chins (Rotating grips: wide grip overhand, neutral grip, close grip on v-bar)
3x20
T-bar rows (old school)
10x45lbs
10x70
10x90
10x115
10x135
10x150
10x225
10x250
Notes: Knee stability increasing allowed me to push a little harder on these. Ended up with 4 plates and a quarter, using some hip pop for the reps.
Shrugs 405
3x20
Notes: Increased confidence with knee and technique is improving. I’m leaning back slightly so that the bar can slide up and down my legs versus hanging freely in space. More akin to how I would deadlift.
Hyperextensions
1x20 w/lightband
1x15 w/lightband
1x12 w/lightband +3 bodyweight
General notes: Woke up at 189.8. I’m eating slightly dirtier than normal, but not going crazy. Example: Instead of having leftovers for lunch, I went to Subway yesterday and ate the inside of a meatball sub with lots of veggies, and I had one of the higher carb quest bars. I’m kind of burning out nutritionally, but I also know that, with surgery coming up, I’ll really need to stay dialed in to keep from falling apart.
Pulled hamstring is feeling much better today. Was worried it was another tendon issue that I had mis-diagnosed.
It’ll take 6 to 9 weeks (can’t recall the exact figure atm) give or take for the new ACL (your old hammy!) grafts to heal/fuse to the bone. After that it’s pretty smooth sailing. Important to look after it especially during that stage of healing.
But single leg work on the other leg etc is all definately doable! (and may help reduce atrophy in the operated leg somewhat)
[quote]raven78 wrote:
It’ll take 6 to 9 weeks (can’t recall the exact figure atm) give or take for the new ACL (your old hammy!) grafts to heal/fuse to the bone. After that it’s pretty smooth sailing. Important to look after it especially during that stage of healing.
But single leg work on the other leg etc is all definately doable! (and may help reduce atrophy in the operated leg somewhat)[/quote]
Thanks man, that’s definitely the plan for sure. I’ve got enough toys to rig up some pretty crazy single leg work. I heard from a buddy of mine as well that after 6 weeks my brand new ACL is going to feel great, and that means I should absolutely NOT push it as hard as possible, because it’s a sign that the new collagen has formed but it’s still super weak. This was very valuable advice, as, knowing me, I would’ve been trying to run the yoke with it otherwise, haha.
SHOULDER DAY
D-ring chain lateral raises
3x20
Notes: Still really digging this movement. Following this routine has been beneficial in introducing me to some new movements I can include in my strongman training once I recover.
Band pull aparts
4x25
Axle strict press
Axle x 10
45x10
75x10
115x10
135x10
165x5
145x8
Notes: Few deviations. Program called for a barbell, I of course went axle. Was supposed to slowly work up to a top set of 10, but I wanted to make sure I had really hit it. It’s hard for me to see such low numbers, but I gotta factor in the extra warm-ups and all the shoulder work done beforehand. I’ve been focusing too much on my push press though, it’ll be good to get some more strict training in.
DB shrugs 105
4x25
Notes: Slight program deviation: took next week’s shrugs, since I’ve been mixing routines a bit. Otherwise, this would’ve been barbell shrugs again. These are getting too easy. Will have to start using the farmer’s handles in the future.
General notes: Woke up at 188.8 after a Taco Bell lunch yesterday. Hamstring seems completely healed, because my body is apparently a fan of irony. Supposed to be getting my Prowler II tomorrow: incredibly excited about that. Need to invest in a heavy rope so that I can pull it while my knee heals.
Checking in, although late, sorry for that.
Amazed to hear of what you’re doing in spite of the diagnosis, that’s really awesome. Also, I can’t stand sounding sappy and writing something you’ve heard a million times, so I’ll just say it FTR, you and Alpha have been my go-to guys for reminding me to keep on trucking. Helps a lot since I train alone mostly.
So anyway, strict press PR’s soon and evermore, because chest day is every day now. Am I right?!
[quote]strongmanvinny wrote:
Checking in, although late, sorry for that.
Amazed to hear of what you’re doing in spite of the diagnosis, that’s really awesome. Also, I can’t stand sounding sappy and writing something you’ve heard a million times, so I’ll just say it FTR, you and Alpha have been my go-to guys for reminding me to keep on trucking. Helps a lot since I train alone mostly.
So anyway, strict press PR’s soon and evermore, because chest day is every day now. Am I right?![/quote]
I appreciate you checking in Vinny. You and Alpha both keep me honest, and it’s always good to have some like minded folks around. In all honesty, I’d be pushing even (stupidly) harder if it weren’t for the fracture in my knee, as I figure the ACL is gone and the meniscus is probably not going to get any worse. If it ain’t broke, don’t fix it, but if it’s broke, you probably can’t break it any worse, haha.
I’m going to become the strict press champion, just you watch. It’s going to be like Eddie Hall or Big Z, because I won’t be able to cheat with leg drive for quite a while. And hey, maybe after 6-9 weeks of doing nothing but dips I might have a really crazy lockout from all the tricep strength.
Keep chugging along man.
ARM DAY
Axle curl dropset
10x95
10x85
10x65
10x45
10x25
Notes: Once again, an axle instead of a barbell. This is lighter weight than the first time I ran this (which was with a barbell), but I was feeling it way more in the biceps. Checked my ego a bit and accomplished the goal of the movement. Lots of warm-ups too for volume.
Straight bar pushdown dropset
10x80
10x70
10x60
10x40
10x20
Notes: Using my plate loaded rig, so weights are in terms of plates. I need to apply some WD40 to it, because the middle portion would have a stopping point that was tough to overcome, but just a new stimulus to train with.
Cable curls 40lbs
5x15
Notes: Still on the plate loaded rig, using a lat pulldown bar with no rotation on it. 45 seconds rest between sets. I actually felt like I was going to puke around the 3rd or 4th set. Quite a sensation when it comes to curls. Lactic acid perhaps?
Lying grenade ball chain extensions
5x10
Notes: 45 seconds rest between sets. Not a program deviation: actually called for grenade balls and chains.
Axle reverse curls
5x15
Notes: Program called for EZ bar. Just the bare axle, used straps this time to save my thumb. 45 seconds rest between sets
Overhead tricep extensions w/light band
5x10
Notes: Program called for cable stack, but this works well. 45 seconds rest between sets.
General notes: Woke up at 188.6. Arm day is once again my least satisfying and most likely most needed training day. Prowler is supposed to arrive tonight, and tomorrow is going to be lower body day, so hopefully I can work that in. I’ve actually been enjoying training every day of the week so far, but I’m finding that the hard thing for me is to get my mindset right. I’m used to having one movement that I go balls out on and then the rest of the day is just kind of volume fluff work. With this, I can’t quite gauge when to push and when to ease back on the throttle.
Can’t wait to see how much your dips and chins improve, haha. Bands are awesome. The possibilities are endless with them. If you ever want extra resistance for the dips and chins to take a break from volume work, you can probably set up some bands and hook it to a belt, over your shoulders or whatever you can think of.
[quote]lift206 wrote:
Can’t wait to see how much your dips and chins improve, haha. Bands are awesome. The possibilities are endless with them. If you ever want extra resistance for the dips and chins to take a break from volume work, you can probably set up some bands and hook it to a belt, over your shoulders or whatever you can think of.[/quote]
I appreciate that man. I’ve contemplated using the bands on dips. My only concern would be failing a rep and having the bands catapult me right onto my still healing leg. I could however go about it the other way, and knock out reps until failure, then put on a slingshot and get in some more reps that way in a drop set. Could possibly get away with chains in the belt as well. I am sure this will be an excellent opportunity for me to get creative. I’ve always loved the mental exercise of seeing how much of a workout I could get with incredibly limited equipment, so now is the time to put it into practice, haha.
EARLY AM WORKOUT
(7) Axle Mat Pulls 435
1x5 deadstop
1x5 touch and go
1x6 deadstop
Notes: First set is always a grind. Seems like I still need a little time to “wake up”. Still wasn’t going until failure on any of these, but instead as soon as I felt my left knee start to turn outward on a rep. These are definitely going to be a staple in my comeback. The axle is keeping me honest, preventing me from hitching and swinging the weight, and it’s just brutal to pick up.
Reverse hyper 50lbs
3:00
(4) Box squats stripset (only rest to change weight)
4x340+chains
8x230+chains
16x140+chains
32x bar+chains
Notes: Again, top set wasn’t a failure set, but when I felt the knee start shaking. This really kicked my ass. Controlling the decent onto the box is killer.
LATER AM TRAINING
1 mile speed limp
Notes: Part of my job’s monthly run. I’m regulated to the crippled group, which performs a 1 mile walk versus a 2.6 mile run. I was honestly pretty disgusted with many of my co-workers that chose to walk, as they used it as an opportunity to casually stroll, chat, and get zero benefit from the experience. I made it my goal to overtake every single one of them while limping, missing an ACL with a torn meniscus and fractured knee. Probably not smart, but I get to get a little pissed off every once in a while.
General notes: Woke up at 189.4. Included a picture of my brand new prowler 2, proof that I have the most amazing wife in the world. Didn’t get a chance to play with it, but when I get back from my trip, I’m going to take it for a few runs and try to catch the prowler flu.
Got my full week’s lifting in 5 days. Pretty stoked about that.
Low incline smith bench
4x8
Notes: Training away from home, using what I got. Smith really hammered the chest, I can see why it’s so popular for physique work.
Flat DB twist press
10x10lbs
10x20
10x30
10x40
10x50
10x55
10x60
7x75
Notes: Goal was to work up to 10. Twist really makes it tricky.
Dips
10xbw
10x25
Dropset
10x50
5x25
5xbw
10xbw
Jacked up incline sit-ups
Notes: Just wanted to get some abs in. Forgot to train them last week.
General notes: No scale, no idea about weight. Eating what I want for now, but eating lighter than normal. Letting weight falls where it wants.
[quote]T3hPwnisher wrote:
[quote]raven78 wrote:
It’ll take 6 to 9 weeks (can’t recall the exact figure atm) give or take for the new ACL (your old hammy!) grafts to heal/fuse to the bone. After that it’s pretty smooth sailing. Important to look after it especially during that stage of healing.
But single leg work on the other leg etc is all definately doable! (and may help reduce atrophy in the operated leg somewhat)[/quote]
Thanks man, that’s definitely the plan for sure. I’ve got enough toys to rig up some pretty crazy single leg work. I heard from a buddy of mine as well that after 6 weeks my brand new ACL is going to feel great, and that means I should absolutely NOT push it as hard as possible, because it’s a sign that the new collagen has formed but it’s still super weak. This was very valuable advice, as, knowing me, I would’ve been trying to run the yoke with it otherwise, haha.
SHOULDER DAY
D-ring chain lateral raises
3x20
Notes: Still really digging this movement. Following this routine has been beneficial in introducing me to some new movements I can include in my strongman training once I recover.
Band pull aparts
4x25
Axle strict press
Axle x 10
45x10
75x10
115x10
135x10
165x5
145x8
Notes: Few deviations. Program called for a barbell, I of course went axle. Was supposed to slowly work up to a top set of 10, but I wanted to make sure I had really hit it. It’s hard for me to see such low numbers, but I gotta factor in the extra warm-ups and all the shoulder work done beforehand. I’ve been focusing too much on my push press though, it’ll be good to get some more strict training in.
DB shrugs 105
4x25
Notes: Slight program deviation: took next week’s shrugs, since I’ve been mixing routines a bit. Otherwise, this would’ve been barbell shrugs again. These are getting too easy. Will have to start using the farmer’s handles in the future.
General notes: Woke up at 188.8 after a Taco Bell lunch yesterday. Hamstring seems completely healed, because my body is apparently a fan of irony. Supposed to be getting my Prowler II tomorrow: incredibly excited about that. Need to invest in a heavy rope so that I can pull it while my knee heals. [/quote]
If you’re doing strict pressing(and that’s assuming the focus isn’t just making the delts move the weight), it’s better to do it 1st in the workout. Pre exhuasting will have the opposite effect in this case.
[quote]dt79 wrote:
[quote]T3hPwnisher wrote:
[quote]raven78 wrote:
It’ll take 6 to 9 weeks (can’t recall the exact figure atm) give or take for the new ACL (your old hammy!) grafts to heal/fuse to the bone. After that it’s pretty smooth sailing. Important to look after it especially during that stage of healing.
But single leg work on the other leg etc is all definately doable! (and may help reduce atrophy in the operated leg somewhat)[/quote]
Thanks man, that’s definitely the plan for sure. I’ve got enough toys to rig up some pretty crazy single leg work. I heard from a buddy of mine as well that after 6 weeks my brand new ACL is going to feel great, and that means I should absolutely NOT push it as hard as possible, because it’s a sign that the new collagen has formed but it’s still super weak. This was very valuable advice, as, knowing me, I would’ve been trying to run the yoke with it otherwise, haha.
SHOULDER DAY
D-ring chain lateral raises
3x20
Notes: Still really digging this movement. Following this routine has been beneficial in introducing me to some new movements I can include in my strongman training once I recover.
Band pull aparts
4x25
Axle strict press
Axle x 10
45x10
75x10
115x10
135x10
165x5
145x8
Notes: Few deviations. Program called for a barbell, I of course went axle. Was supposed to slowly work up to a top set of 10, but I wanted to make sure I had really hit it. It’s hard for me to see such low numbers, but I gotta factor in the extra warm-ups and all the shoulder work done beforehand. I’ve been focusing too much on my push press though, it’ll be good to get some more strict training in.
DB shrugs 105
4x25
Notes: Slight program deviation: took next week’s shrugs, since I’ve been mixing routines a bit. Otherwise, this would’ve been barbell shrugs again. These are getting too easy. Will have to start using the farmer’s handles in the future.
General notes: Woke up at 188.8 after a Taco Bell lunch yesterday. Hamstring seems completely healed, because my body is apparently a fan of irony. Supposed to be getting my Prowler II tomorrow: incredibly excited about that. Need to invest in a heavy rope so that I can pull it while my knee heals. [/quote]
If you’re doing strict pressing(and that’s assuming the focus isn’t just making the delts move the weight), it’s better to do it 1st in the workout. Pre exhuasting will have the opposite effect in this case.[/quote]
Thanks for the input. That’s absolutely how I would prefer to train. Right now I am just following the program structure exactly as it is laid out in order to keep me from getting stupid and pushing too hard. Soon enough though, I will be back to what I love.
T3hPwnisher, you’re in San Diego, right?
