9/30 - Monday - Elevated SLDL C1W2
Obviously focusing on conditioning more now.
1.5" SLDL
180 x 3
210 x 3
235 x 3
Front Squat
95 x 10 x 3
Manual Leg Curl
5 x 3
Farmer Walks
Bodyweight Circuit x 3 (This killed me…)
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squat x 10
db swing x 40 x 15
10/3 - Thursday - Press C1W2
Still feel a little sick and weak. Hockey game tonight will be cardio.
Press
85 x 3
95 x 3
107.5 x 3
70 x 10 x 2
Pull Ups
8 x 5 (between press sets)
Dips
25 x 10 x 3
Pinwheel Curl / Side Raises
22.5 x 12 x 3 / 10 x 12 x 3
Planks
front/sides x 2 (60/45 seconds)
Sleep, dude.
I actually did decide to stay home tonight and hopefully get in bed early. I just hate missing games since I pay for the season up front. Got a 99.7 fever.
Got a little behind on here.
10/5 - Saturday - Treadmill Hill Sprints
45 seconds at 7.7 mph / 12 incline
30 seconds at 8.2 mph / 12 incline
20 seconds x 3 at 8.7, 9.2, and 9.7 mph / 12 incline
10/7 - Monday - Front Squat C1W3
One of those days. Was at the gym for 40 minutes before I started my workout. Theres a couple that takes up both squat racks every monday. The guy stacks on 5-6 plates on each side, but doesnt go to parallel. He wears olympic shoes too so you think he could squat lower! His gf stops even higher. Anyway, I was trying to get started earlier, but they had just begun.
Front Squat
127.5 x 5
145 x 3
162.5 x 1
HB Squat
115 x 10 x 3
SG SLDL
125 x 10
155 x 10 x 2
Farmer Walks
Bodyweight Circuit x 3 (A little bit “easier” than last week.)
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squat x 10
db swing x 42.5 x 15
10/10 - Thursday - FG Bench C1W3
Starting to feel better. Will play first hockey game in nearly 3 weeks tonight.
FG CG Bench
137.5 x 5
157.5 x 3
175 x 1
DB Bench / 1A DB Row
50 x 10 x 3 / 50 x 12 x 3
Pinwheel Curl / Side Raise
22.5 x 12 x 3 / 10 x 12 x 3
Planks
front/sides x 2 (60,45 seconds)
10/14 - Monday - Elevated SLDL C1W3
Sickness is still lingering, but am still feeling better. Have a bit of a cough and minor fever along with puffy red eyes in the morning. The eye thing is getting really annoying. Its been almost 3 1/2 weeks now waking up with puffy eyes.
1.5" Elevated SLDL
195 x 5
220 x 3
245 x 1
Front Squat
95 x 10
105 x 10 x 2
Single Leg Seated leg Curl
25 x 10 x 3 (was way to easy, but I hadn’t done them seated in forever. Also didn’t feel awkward like the lying ones do.)
Farmer Walks
Conditioning Circuit x 3 (Still getting easier to do every week.)
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squat x 10
db swing x 42.5 x 15
10/18 - Friday - Press C1W3
For the first time this cycle I went for a few extra reps. Will start 2nd cycle next week. No deload since its just 2 days a week.
Press
90 x 5
102.5 x 3
115 x 3 (Think I couldve done a good 6.)
70 x 10 x 2
Pull Ups
8 x 5 between all press sets.
Dips
25 x 10 x 3
Pinwheel Curl / Side Raises
22.5 x 12 x 3 / 10 x 12 x 3
Planks
sides-45 sec. x 3 / front- 60 seconds
Treadmill Hill Sprints
20 seconds x 8 at 7.5 mph / 12 incline
20 second rest for first 5-6, then 40 seconds for the last ones.
Hey, Mighty, how are things going for you training wise? Is your body composition/strength changing favorably? How about your training capacity (recovery ability from training)?
And yep, I still use the special lunges. 
Even if I don’t do them, I still have favorite exercises for certain purposes. Also, how do you like dumbbell swings? I am starting to incorporate them (since I can’t rig up pull throughs anymore with bands 
) to maybe add some speed below the knee, and aid my lockout strength at the knees/mid thighs.
Well I don’t feel much different than I did several months ago when I found out my t levels were low. But yes, I think I’m recovering better now that I’m just lifting twice a week and not pushing too hard. Ever since I started the conditioning I feel like I’ve gotten a little leaner.
Hopefully will be getting another blood test in a couple of weeks to see where I’m at. I’m pretty sure my t levels will still be low, but hopefully getting a detailed test will show something that I can fix to get back to normal.
I can’t say if swings have helped my deadlift, but many seem to think they do/can. I do happen to think they’re better than pull throughs and are a great conditioning tool.
[quote]MightyMouse17 wrote:
Well I don’t feel much different than I did several months ago when I found out my t levels were low. But yes, I think I’m recovering better now that I’m just lifting twice a week and not pushing too hard. Ever since I started the conditioning I feel like I’ve gotten a little leaner.
Hopefully will be getting another blood test in a couple of weeks to see where I’m at. I’m pretty sure my t levels will still be low, but hopefully getting a detailed test will show something that I can fix to get back to normal.
I can’t say if swings have helped my deadlift, but many seem to think they do/can. I do happen to think they’re better than pull throughs and are a great conditioning tool.[/quote]
I’ll keep them in until I can do 80X12 for four sets to see if they have carry over. At the very least they will probably add some mass to my glutes/hamstrings. 
Lookin strong ol buddy. Keep it up. Hope you kill that meet!
Oh, Mighty, are you going to be full sumo deadlifting anytime soon? I remember hearing you say that you would do that sometime, like a few weeks before your big lay off.
10/21 - Monday - Front Squat C2W1
Had fasted glucose checked this morning and it was 85. So I guess my recent unquenchable thirst is from something else.
Front Squat
115 x 5
135 x 5
150 x 5
High Bar Squat
120 x 10 x 3 (These are getting really explosive. Almost like a jump squat.)
SG SLDL
135 x 10
155 x 10
165 x 10
Farmer Walks
Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 42.5 x 15
Sorry, just now noticed these posts!
[quote]Drake37 wrote:
Lookin strong ol buddy. Keep it up. Hope you kill that meet![/quote]
I wish I was competing at the November meet, but I’m really in no shape too. Somethings wrong with my hormone levels still and I’ll be doing more blood work very soon. Possibly this coming Monday.
[quote]DSSG wrote:
Oh, Mighty, are you going to be full sumo deadlifting anytime soon? I remember hearing you say that you would do that sometime, like a few weeks before your big lay off.[/quote]
I really want to, but the problem is that I absolutely hate sumo! Can’t stand how my hands drag against my thighs! Other than that its okay, but thats sort of a deal breaker for now. I think it would help my conventional out though…
[quote]MightyMouse17 wrote:
Sorry, just now noticed these posts!
[quote]Drake37 wrote:
Lookin strong ol buddy. Keep it up. Hope you kill that meet![/quote]
I wish I was competing at the November meet, but I’m really in no shape too. Somethings wrong with my hormone levels still and I’ll be doing more blood work very soon. Possibly this coming Monday.
[quote]DSSG wrote:
Oh, Mighty, are you going to be full sumo deadlifting anytime soon? I remember hearing you say that you would do that sometime, like a few weeks before your big lay off.[/quote]
I really want to, but the problem is that I absolutely hate sumo! Can’t stand how my hands drag against my thighs! Other than that its okay, but thats sort of a deal breaker for now. I think it would help my conventional out though…[/quote]
In my opinion it is an amazing squat supplemental exercise. (although the closest I squat is about an inch per leg outside of shoulder width)
After I hit my deadlift goal (420lbs), I am going to switch to full sumo/ultra wide for awhile while starting upright/good starting position (instead of the semi stiff legged style I pull for conventional). I would then just build my deadlift from my squat training, conventional stance good morning variations, heavies carries, and my ab work.
Switching to full/ultra wide sumo, and getting it up to par with my conventional deadlift would likely really help my squat. It would also hopefully get my glutes/hips 100% up to par with everything else, and hopefully even make it a strength (like I am trying to at the moment).
Train what you suck at, and hate. DSSG
10/24 - Thursday - CG Bench C2W1
FG CG Bench
125 x 5
145 x 5
162.5 x 5
DB Bench / 1A DB Row
50 x 10 x 3 / 50 x 12 x 3
Pinwheel Curl / Side Raise
22.5 x 12 x 3 / 10 x 12 x 3
Pallof Press
25 x 10 x 3 each side
Treadmill Hill Sprints
20 seconds x 8 at 7.5 mph / 12 incline
20 seconds rest for 6, then 30 seconds for last 2.
10/28 - Monday - Deadlift C1W1
Switching to Jim Wendlers 75/85 Volume program as outlined in the Beyond 531 book. So excited to finally deadlift again! I hadn’t done them since mid July. Pretty excited about the new program. Got 18 total reps in and didn’t feel beat up like I do when going for the rep maxes.
Deadlift (training max is 395)
135 x 5
185 x 3
225 x 2
265 x 1
295 x 3 x 6 @ 75% (about 2 minute rest between all sets)
Elevated SLDL
185 x 10 (just a quick back off set from the deads)
Front Squat
45 x 10
95 x 10
105 x 10
115 x 10
Seated SL Leg Curl
35 x 10 x 3
Farmer Walks
Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 42.5 x 15
10/31 - Thursday - Press C1W1
Twas a good day. All press reps were nice and crisp. No grinders but a lot of volume!
Press
45 x 5 x 2
65 x 3
80 x 2
95 x 5 x 5 @ 75% (using light training max of 127.5)
70 x 10 x 2
Pull Ups
5 x 6, 4 x 5 superset with all press sets.
Dips
25 x 10,10,9 (couldnt get that 10th one!)
Pinwheel Curls / Side Raises
22.2 x 12 x 3 / 10 x 12 x 3
Pallof Press
25 x 10 x 3 each side
Treadmill Hill Sprints
20 seconds x 8 at 7.5 mph / 12 incline
20 seconds rest for each one.
11/4 - Monday - Squat C1W1
First time low bar squatting in over 3 months. Training max is set pretty low at 250. Reps were all pretty fast.
Low Bar Squat
45 x 10 x 2
95 x 5
125 x 3
150 x 2
165 x 1
185 x 5 x 5 @ 75%
High Bar
120 x 10 x 3
Elevated SLDL
135 x 10
185 x 10 x 2
Farmer Walks
Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 42.5 x 15