Where I work currently I get a 60% discount on 6 or 7 items I forgot , it’s a gas station.
They don’t really sell anything healthy outside of the usual gas station health items which is protein drinks and bars
I do get the trail mix and beef jerky as snacks tho
March 18th
Paused Larsen Spoto Bench
3 x 135 x 5
185 x 1
225 x 1
250 x 1
3 x 285 x 4 RIR 4
Standing OHP
45 x 20
165 x 12
2 x 175 x 5
Seated DB Raise
4 x 35 x 15
Concentration DB Curl
4 x 35 x 15
Cable Tricep Pushdown (KG)
3 x 57.5 x 20
Upright Row (KG)
5 x 57.5 x 15
Sitting Face Pull w/ Straight Bar
4 x 57.5 x 15
Dips
3 x 45 x 10 RIR 5+
Slow start but everything moved well after I was warmed up.
Not sure what happened on the standing OHP, it felt like one side was dipping lower than the other and I just felt WAY off the groove. I’ll be aiming for 175x12 in the next 2 weeks either way. I should be around 235 for a OHP max right now.
I’d love to be able to hit an OHP of 265-275.
Seated DB Raises surprisingly felt easy, I can go up to the 40s. Concentration Curls still iffy. Staying at 35s for now.
Training is still going good despite the severe drop in nutrition quality. Alot of chocolate milk and Bologna Sandwiches. Heartburn 24/7. But when I have 3-4$ to spare on food… Yeah.
Dips felt easy, using this in replacement for Skullcrushers because they keep fucking up my rotator cuff. Plan here is to work up to 2pps for reps, should hit it quick
I’m not going to feel sorry for myself and the situation I’m in. No excuses.
Haven’t felt these feelings of anger in a long time, but I miss it, and I’m going to channel it again.
Nice on the overhead press.
Thanks man , getting pretty close to needing to use my elbow wraps . Should be able to milk out another 15lbs on progression , at least I hope. I dunno how they work with a standing press
March 19th
Paused Squat
5 x 225 x 5
Deadlift
5 x 255 x 5
Barbell Row
255 x 5
375 x 12 RIR 3
Leg Press - Conv DL Stance
300 x 4
390 x 3
480 x 3
570 x 3
660 x 2
2 x 710 x 8 RIR 5
Ed Coan Suitcase Holds
3 x 135 x 15s
Seated Leg Curl
5 x 135 x 15
Single Leg Leg Extension
5 x 110 x 15
Rowing strength pretty much back to pre tear numbers. With RDLs also being back up to pre tear numbers this week, id say I’m doing pretty good
March 21st
Paused Larsen Spoto Bench
7 x 135 x 5
Weighted Dips
25 x 10
3 x 45 x 10 RIR 5+
Seated DB Lateral Raise
3 x 40 x 15
DB Concentration Curl
3 x 35 x 15
Incline DB Flye
75 x 2
85 x 2
95 x 10 RIR 2-3
Tricep Pushdown Cable (KG)
2 x 67.5 x 15
Upright Row (KG)
2 x 67.5 x 15
Seated Face Pull w/ Straight Bar (KG)
2 x 67.5 x 15
Lighter day, body way too beat up to do much or anything heavy
Had another guy come up to me that used to talk to me a few years ago before I moved. I honestly didn’t realize how memorable I had been for this gym because it’s always the same remark Everytime which is “dude I always wondered where the hell you ended up , you were retard strong” or something along those line lol
Lateral Raises were heavy with the jump. Staying with the 40s. DB Curls easy, I can go up next time to the 40s. Incline Flyes kinda hard. I’ll stay at the 95s for one more week before I bump to 105s.
One of my goals is to hit the 50s on curls for good sets of 15 before going into cheat curls with an ez bar. Dumb goal but I’d like to hit 225 with minimal body English (a little is fine), and I’d obviously record this.
Dips are gonna be a slow buildup. I can’t do Skullcrushers anymore. They keep straining my rotator cuff. These seem to be alright though.
The pre and post workout smoke is legendary.
March 22nd
Block Pulls
225 x 2
315 x 2
405 x 2
555 x 2 (yeah no stopped here)
Paused Squat
3 x 135 x 5
225 x 2
315 x 2
2 x 405 x 4 RIR idk don’t really care
Don’t know if I’m coming down with something. Been feeling like shit the last week or so, I know a coworker had a nasty virus. Fuck that guy for passing it off to me.
So much body aches, chills and crushing sinus pressure. Terrible. Felt like trash coming in, feel like trash walking out. I’m going to bed.
Rest lots and feel better soon!
Got some great news.
Me and my wife finally have full health coverage. I can actually afford the care I need for once.
Biggest fear that’s always been hanging over my head is getting an injury I would need surgery for and not being able to afford it. That followed by the health of my teeth (I already have 3-4000$ worth of dental work needed to be done), of no fault of my own because of the heavy cigarette smoking.
The wife’s needed some evaluations for a long time with a psychiatrist. Everyone we’ve talked too, including my friends on the spectrum, believe that she’s on the spectrum but has went undiagnosed her whole life. We’ll put that to rest soon.
I’ll take the blessings I can get. I am grateful for every little thing even though we’re struggling and poor.
Glad to hear you have coverage.
March 24th
Paused Larsen Spoto Bench
3 x 135 x 4
185 x 2
225 x 2
255 x 2
285 x 7 RIR 1
295 x 2 RIR 4
Floor Press
135 x 3
185 x 3
3 x 225 x 12 RIR 1
DB Concentration Curl
40 x 15
35 x 15
Tricep Pushdown (KG)
2 x 72.5 x 15
Sitting Face Pull (KG)
2 x 72.5 x 15
Upright Row (KG)
2 x 72.5 x 15
Literally the first time I have ever done floor presses. I had no idea what to start with so I made a rule and capped it at 225.
I know it always takes a few weeks to recruit the muscles needed for any new major exercise. So 225x12 as a starting point, untrained, I’m assuming is extremely good.
Regardless, it’s not the point. I’m hoping this’ll help with my top end and mid point. Take some strain off my shoulders from OHP on days that I need to take it easier etc.
Larsen moved fine, not much to say here except 295 felt lighter in my hands than 285. Where the fuck was that for my set of 7 
Hitting the gym tomorrow with some friends I haven’t seen since HS. Different gym so I’m not sure what I’ll be doing. It’s going to be a pull day though.
Ok , I’m currently omw to another gym with my buddies.
Warmed up to 315 and legit told them this gym is straight fucking ass and I’m leaving, worse damn equipment I seen ever.
Wanted to share because I’m stressed 
March 25th
Paused Deficit Deadlift
135 x 5
235 x 5
315 x 5
30 min detour
255 x 2
365 x 2
455 x 5 RIR 6-7
Pendlay Row
255 x 4
305 x 4
2 x 365 x 8
Power Shrugs
2 x 555 x 8
Pete Rubish Hyperextensions
135 x 4
225 x 4
245 x 15
Holy fuck I’m beat to shit. We’re going to raising Cane’s. Eating my ass off.
455 felt like a breeze. I’m guessing my paused deficit max is around 570.
@freshyfresh tagging you because we really do have pretty similar pulls . I also have the same issue with the back angle. But also it’s an example of pulling slack through a hip pump like Sika Strength explains and utilizing the stretch reflex with the second pump.
Planning to watch that video Thursday when I can sit down and dedicate my full attention to it!
Alright.
Unfortunately. I think I reinjured my oblique. I didn’t feel it because of adrenaline until two hours ago. Few things,
I still have a significant degree of function and movement, basically 100%. The only thing that is kinda sketchy is twisting far to the right, understandable. As well as bending all the way down, it’s just sore. Not really “painful”. Sitting down is “uncomfortable” but not unbearable.
The swelling is much less severe than the first time, none the less im icing it.
I’ll have to see how I’m feeling in the morning to really make a decision on what to do next, could get worse could get way better.
Regardless, I’m going to restart that rehab program once the acute inflammation goes down which was a mistake I made last time in waiting 2 weeks.
I’m not even upset about it at this point. Annoyed yeah. I already know it was from the hyperextensions. Same thing happened last time. I felt good, I felt strong and I felt fresh. Literally no indication that I was going to get fucked up.
Whatever. If it happens a third time, I’m seriously changing something about my training and it’ll probably be Bodybuilding or Bench Only Training for awhile. I’m giving it one more chance but that doesn’t mean I’m giving up powerlifting.
You haven’t seen the gym i go to.
The bars are cheap, stiff and basically have no knurling.
There is only one power rack.
Dumbbells are the kind with comically wide ends that limit ROM when pressing
That sounds about the same as the one I went to, it was a rec center. I really wish I took a pic
The weight plates were small. Like 2.5" shorter than standard 45s. I was like the fuck is this bruh 
it was also on the 2nd floor and each time i’d gently drop it, the entire fucking room would shake.
Most of my buddies just work at that rec center and the ones that did, I pretty much told them PLEASE for the love of god invest just 10/month to go to a commerical gym with better equipment for their sakes. They immediately benched like 30lbs more lol.
On another note,
Waking up this morning- It’s not that bad. Feels like someone hit me with a decent punch in my gut, tender. Still got pretty good ROM, still about 95%.
I’ll be taking this entire week off and rehabbing all the way through though. It’s going to be compromised. Icing today, Icing tomorrow, starting the Rehab on Friday at 3x25 and going everyday.
Hard to tell how slow recovery will be but I hope this’ll bounce back in about 4 weeks, I feel much further along in the recovery timeline.
Also, going easy the next few weeks is going to be a good thing anyways because I could feel a lot of things starting to go south. Especially in the Adductor and my Left Teres Minor.
