@oldbeancam @strongmanbrett thank you guys, means lots 
5/31/19 - bw 216
Conventional Deadlifts off 1 inch mats: completely new form, looks a lot like a strongman deadlift. Kinda like how Martins Licis pulls. Doing RDL’s was bothering my lat/rib muscles so I just did this instead.
135x8
135x8
135x8
185x5
185x5
185x5
235x5 this new bar shreds my shins, but pulling like this only contacts the smooth on the bar, so win win.
235x5
Nordic HS Curl
x8
x8
x8
6/4/19 - bw 218
Incline Bench
135x10
185x10
185x8
225x3
225x3 left shoulder is fucked, think my scapula is out of place or something.
Strict Log
110x3,3
160x5
160x5 shoulder again, the consensus is that my scapula on my left side is also hovering out of place and not drawn down and back to be locked in. I can probably push jerk but strict pressing just hurts and I have weakness in the joint.
Push ups
x10
x10
x10
Band Pull Apart
x15
x15
x15
x15
6/18/19 - Update for you friends. As of today my rib has not slipped since the last time which is the longest it’s gone without doing so ever. I still feel it ever so slightly but it seems the supporting tissue and fascia are strengthening.
Unfortunately there’s another problem that has occurred since the rib dislocation. My left shoulder is experiencing some pain in the joint when I overhead press. There’s also quite a bit of weakness in that left arm because of it. The worst seems to be over but I have a lot of work to do to get back to health. My drive to be strong has waned as it’s been reallocated to my health. First session back anyway. Gonna try to get 3 days in a week now.
Strict Overhead Press (Using a wide grip today, seems to bug my shoulder less)
45x15
135x5,5,5
155x5
155x5
185x8
185x8
185x8 best for 3x8 is like 225 but this is still REALLY good considering like 3 weeks ago I hit 165 for a rough 5x5 and didn’t even log it. Shoulder was iffy but manageable enough to push it hard.
Laterals
10x15
10x15
25x10
25x10
Inverted Row (2 inch axle)
x10
x10
x10
Pull Ups
x12
x12
+50lbs x8
+50lbs x8
+50lbs x6
Though times buddy. But you know what they say: Tough times make strong men!
Take your time and focus on health for a while. Everyone who competes takes risks to his health an well being but don’t lose sight of it.
Wishing you all the best as always.
Really glad to hear the rib is sorting itself out but not great news about the shoulder. I think focusing on health is a great idea and ultimately if you get that right it will lead to better strength long term. Great to see you logging again mate.
Thank you guys, appreciate that.
6/20/19 - Spent about 20 minutes with a dynamic warm up. I always do some kind of warm up but today was more in depth. I started with hip flexor banded distractions, then moved on to some left glute flossing with band the rest (below) went like this:
10 burpees to 15 KB swing circuit x 3 rounds
Standing Crab Walk x 3 rounds of 50 ish feet down and back (good hip mindfulness exercise to teach symmetry in the muscles around the hip and legs to work in unison)
Front Squat w/ oly shoes
45x10,10
135x5
135x5
185x5
235x5
235x5 small twinges in my upper hamstring and glute, I’m also very weak in the hole with these shoes currently. My quads are not strong at the moment.
235x5
6/21/19 - bw 215. I planned 275 for a few triples on deadlifts since I’m not even close to being strong on these and I fucked my back up bad last year around this time with the same weight roughly. Coupled with my rib disabling me, I really really did not expect to have a PR session.
Conventional Deadlifts (all sets hook)
135x5
185x5,3 very cautious and careful hence the quarter plate jump.
225x3
275x3
325x3
365x3 hm…this is where things just felt easier than the previous sets which should not happen LOL
415x1 still not feeling heavy…am I being trolled?
500x1 I had no clue in my mind how this would go up but it was actually a breeze. Light off the floor, light in the hands. No back or rib shrapnel spewing from the mouth. +1
Tore my thumb a bit on hook grip though since I don’t have necessary callouses.
Nordic HS curl
x8
x8
x8
Leg Raise
x10
x10
x10
Man from time to time my shoulder gets super buggy, gone to the doc for it before. What got me through it was decline, machine work and lots of high rep shoulder isolation stuff.
Interesting. My issue stems from poor body mechanics/asymmetry.
My left leg is “shorter” so my right hip hikes up naturally; to accommodate, my left shoulder must hike up as well, which essentially means my left shoulder is always floating up and forward which means I have poor ability to draw my scapula down and back by means of normal scapula retracting muscles. Instead my left trap is essentially always in tension pulling up on the shoulder girdle as its primary means of function. This is basically the source of the problem. It stems from my ankle, or hip. Don’t know yet.
6/26/19 - Bw 217
Reptile/Bear Crawls Circuit with Standing Crab walk
x3 rounds, 10 minutes roughly time elapsed
Strict Overhead Press
45x15
95x5
135x5,5
185x5
225x3 no belt or wraps, not really happy with this but… it’ll improve
135x12
135x12
135x12
Any other form of pressing is hurting my shoulder so I’m just putting focus in strict overhead since it’s manageable atm.
Pull Ups 3 inch crossbeam (palms parallel to floor, I’ve done these for years since I have no real pull up bar. I’ve always cupped my hand over going thumbless and in turn it’s seriously developed my forearm flexors.)
x10
+50lbs x 8
+50lbs x 5
Bw x 12
rest 30 sec
bw x 8
Inverted Row (axle)
x10
x10
x10
I think I remember you mentioning that before man. Do you still have that issue with seated pressing?
Yeah I do. Unfortunately it’s a hard thing to train around but the least problematic seems to be standing press, which is right up my alley.
I’ll get it figured out!
6/28/19 - bw 215 operation vinny tries to manual die.
Standing Crab walk Circuit with Lizard/Bear Crawl
x3 rounds of enough to make breathing heavy and question my life choices
Front Squat
135x8
135x8
185x3
235x5
Sandbag Carries
200x60’
200x120’
200x200ish
200x250’
200x250’ fucking HORRIBLE. Picks feel awful, walks feels so-so, endurance is BAD.
I have to actually push off of the inside ball of my right foot otherwise my ankle is excruciating. So I’m basically implementing a flat ass foot for any kind of weighted carry to avoid ankle destruction. This CANT be a good trade off, though I’ve done this for years in the past oblivious to how bad my movement is with extremely heavy carries.
GM’s
95x15
95x15
95x15
95x15 Light and to push blood to my post chain as well as relearn bending under load.
Doneso.
7/2/19 - bw 217 beginning dieting again, getting a little too fat at a lighter bodyweight which isn’t good
Standing crab walk + Reptile walk
x3 rounds
10 Burpees to 10 KB swing
x3 rounds
Strict Overhead (axle)
95x8
135x5 super easy, shoulder is feeling good.
185x3
185x3
225x4 really bad, seemed very off and i was twisting all over at the trunk.
225x5 somehow knew with a better set up and execution i could hit 5, way off my best
185x6
175x5
175x6 hit a groove here and it just felt perfect, got one more rep because of it
Flat DB Bench (I never do these due to pec problems but felt like it today)
40x15
40x15
55x8
55x8
55x8 pec definitely feeling it if i go out of position, otherwise not anything worrying
Incline Seal Row
55x10
55x10
55x10
Biceps and face pulls, done
7/4/19 - bw 216
Front Squat
135x5
225x3
275x3
325x3
325x3
305x3 really bad, just called the workout here. Things felt really strange and off
7/5/19 - bw 220 ate so much last night…totally broke my diet, but i had no choice 
Deadlifts (conventional, all double over no hook)
135x3
225x3,3,3
275x3
315x3
365x3
425x3
Nordic HS curl
x10
x8
x8
x6
DB Row
100x10
100x10
100x10
made an insta so i can upload easily and frequently, nothing cool or interesting atm though 
https://www.instagram.com/p/BzjHofFnVCo/
did this after everything, felt amazing considering no tacky and no warm up
Cool, following
Gave you a follow on Insta.
7/8/19- bw 216
Pre sess warm up:
Standing Crab walk: 3 rounds
12 Burpees SS with 12 KB swing: 3 rounds
Front Squat
135x5,5
185x5
275x3
365x1
405x1
365x1
60 sec rest
365x1
60 sec rest
365x1
This is the hottest I’ve felt in a long time (temp wise 
) It’s so hot in NC right now. It’s only like 93 but the heat index has to be at or over 100. I was drenched before i even did the bar empty.
Tire
700x a lot
Called it. Tons of good work. Things felt stable, and good. Diet is making me feel so good physically and mentally.