This block ends after next week so 
Incline Bench
x 2 @ 165
x`1 @ 175
2 x 2 @ `135 (Tempo)
DB OH Tricep Ext
x 7 @ 30
2 x 15 @ 20
Cable Laterals
x 20 @ 20, 30, 40
Pullups 3, 3, 3, 3
Body said pullups were ok again.
Twisting Latpulldown
x 5 @ 70
x 10 @ 50
Handles were too long and the stretch was inadequate. Good contraction still.
Band Facepulls 3 x 20
KB Bottoms Up Press 2 x 10 @ 20
Hammer Curls 3 x 15
Front Raises x 12 @ 30, x 8 @ 40
Band Pushup (Red) 2 x 20
Sandbag throw Medley 12, 23, 34
5 rounds.
3 rounds; 1 single of the 12. Extra focus on trying to slam the fucker into the ceiling
Husafell Carry. 2 x 60 ft w/110lbs
Duck Walk Footwork 28lbs
Slow deliberate steps into frenzied fast footwork.
5 x 60 ft
Axle Continental Clean + Split Jerk 45lbs
1 Clean (Pause in transition) + 3 Split Jerks
8 rounds
Finally weighed the axle I have been using, it’s 25lbs. A little lighter than I thought. Oh well.
Sled Drag/Push
x 425 ft @ 150
x 75ft @ 400
I admit this was stupid, and took a metric fuckton of will power to finish. The drag wasn’t terribly hard, I actually found some speed halfway through. The push back is where I should have probably called it. Took so much effort and willpower to finish. Had to stop 3 times which is a first during sled work, usually I can just it out gut it out. Not this time.
Cable Laterals 3 sets
Cable Hammer Curls 3 sets
Axle Curls 3 sets
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Pivot/Soft Deload Week
Trimming off volume work, hitting a few things for one hard set, for this week.
Hack Squat (To Failure)
x 16 @ 303
Happened to get to the college gym right as 2 of my friends were finishing up. Worked out perfect because I wanted to go to failure on this this week, but didn’t trust any of the randos, asked if they could stick around for the set so I could confidently hit failure. I was not expecting to get this many reps. So pretty happy with this.
Hip Abduction
x 25 @ 210
Some Front Squats and Back Squats with the empty bar. Next week starts the next phase of the rebuild. Which is gonna reemphasize barbell lifts. Starting 50% ish for some moderate volume, plus some mass work with machines and accessories.
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Rebuild brahs
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Belt Squat (w/ Knee Bands)
x 15 @ 90
x 15 @ 110
Trap bar Shrugs
2 x 25 @ 150
First time I have put any weight on this. Just been using the empty trap bar or some 10s just to be cautious. Threw on the wagon wheels this time. Getting more confident in loading myself with free weights again.
Incline 1 1/4s
3 x 3 @ 135
Wrists feeling stronger? It looks like the KB bottoms up pressing is doing its job.
Incline Bench Blok
x 12 @ 125
KB Incline Tricep Ext (SS) Axle Curls
2 x 11 @ 26/side (SS)
Rear Delts 2 x 20
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Belt squats dig into the boney bumps in my hips
Haven’t had that issue yet.
Means ur well insulated and cushioned lol
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u callin me fat? 
No, muscles
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Quick Homeworkout
DB Floor Crushers 4 x 20 @ 12/hand
Curl Ups 4 x 20
Not terribly excited about this workout but I got it in. Volume Hack Squat then some upperbody stuff. Going to do another short 3 week training block, and then assess where I am at again.
Hack Squat
x 5 @ 176
5 x 20 @ 156
Incline Bench 1 /4
3 x 2 @ 145
x 2 @ 135
Incline DB Extensions
3 x 9 @ 30/hand
Machine Lateral Raises
x 20 @ 30
x 20 @ 32.5
x 20 @ 37.5
Pause at the top of each rep.
Rear Delts (SS) Barbell Row
3 x 20 (SS) 3 x 20 @ 45
Ring Dips
10 x 3
Shaking like crazy on these.
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Apartment Gym Workout
3 mile variable Incline Treadmill walk. Pace 2.5. Incline varying from 3-11.
Figured since I am listening to podcasts and doing not much of anything while doing so might as well work on my aerobic base a bit.
Curl Ups 4 x 25
DB Curls 2x 20
DB laterals x 10 @ 25, x 15 @ 15/hand
Db Finger Curls 2 x 20 @ 50/hand
Sandbag Throw
3 singles of 36lb bag
3 singles of 39lb bag
Technique needs a lot of work on these. Regardless of that, I feel pretty good about this. Just stuffed some of the weighted vest 1lb ingot things inside the heaviest bag to make it heavier.
Tempo Transformer bar Squats 3-1-1
4 x 5 @ 45
Belt Squat
3 x 16 @ 110
Without the bands pulling on my knees anymore my knee lock out was much stronger. Definitely see some value in that variation now.
Incline bench (Bands)
3 x 3 @ 85 + Looped Micro Minis
Trap Bar Shrugs
3 x 20 @ 200
On Wagon wheels and mats to alleviate potential issues. No chalk/straps
KB Bottom Up Press 3 x 22 @ 9/hand
Ring Facepulls 3 x 15
DB OH Ext
@ 30/hand x 13, @ 35/hand x 6, @ 15/hand x 22
Also dicked around with the rolling thunder and hanging from the grandfather clock implements.
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Treadmill LISS
1 hour. 4 on Incline, 2.7 Pace. Listened to more podcasts. Wanted to stop a lot because I was bored, podcast really helped. Only got 4 more instances of this to go through, luckily there is a huge backlog of the MTG podcast I started listening to.
Curl Ups 4 x 30
Cable Curls 2 x 11
DB laterals x 5 @ 35, 2 x 14 @ 15/hand
DB Finger Curls 2 x 20 @ 50/hand
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U keen to lift again yet? Is the hunger for gains real?
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The motivation is definitely there, I honestly I am hungrier more now than ever to kick some ass. Problem being that I can’t train the way that I want to, I have to curtail excitement about training to avoid potential set backs until the incisions finish healing. I have had one scare and went to the doctor again to alleviate my fears. Doing this 3 week low key block to hopefully carry me through. My healing ridge is basically gone, which is a good sign that I am nearing the end of the incision healing (at least from my understanding). More than anything else I just want to be able to Deadlift heavy again.
Machine Squat
x 20 @ 90
x 20 @ 110
x 20 @ 120
x 20 @ 130
Used the Squat machine that’s kind of tucked away in corner. Aside the dismount being a little sketchy I like this machine. Less knee pressure than a Hack Squat, feels more like an actual Squat than a Belt Squat.
Incline Bench Press
2 x 1 @ 155
3 x 3 @ 135
Axle Continental Clean and Split Jerk (SS) Grandfather Clock Dead Hangs
8 x 3 @ 50 (SS) 8 x 10 seconds
Worked on two things, cutting the dip short and “teleporting under the bar”.
Machine Shoulder Press
3 x 20 @ 55
Band facepull 3 x 25
Uni-Tricep PD 3 x 11
Decided that I am tired of using the college gym for main workouts. Overall feeling pretty good right now.
Hack Squat
x 8 @ 180
5 x 20 @ 160
Not too bad, will probably make a bigger jump for next week
Incline 1 1/4s
4 x 4 @ 135
Incline Chain Tricep Extensions
3 x 20
Took one of the bundles of chain and shortened the feeder chain. With slow eccentric and normal concentric this started to burn like hell.
BTB Cable Lateral Raises
3 x 21
Rear Delt (SS) Axle Rows
3 x 20 (SS) 3 x 20 @ 55
Cheeky grip training. Axle Double Overhand with no Chalk.
Ring Dips
12 x 2 @ +6lbs
Surprised this is going well, but it is and I am happy
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