I didn’t know that a tank could get the flu? Learn Something every day
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3/27/20 - Feeling significantly better so far. I decided to train today in spite of my back being pretty jacked up. Did some RDL’s and other posterior chain stuff to keep everything flowing.
RDL’s
45x15
45x15
65x15
95x15
145x12
145x12
145x12
145x12
Staggered DB SLDL (reps per leg)
15x15
20x15
25x12
25x12
25x12
High Bar VMO Squats (heel elevated, close stance, toes out)
95x12
95x12
95x12
95x12 smoked the quads. Highly recommend. Basically a hack squat.
Ab Rollout/Lying Leg Raise Circuit
x8/x15
x8/x15
x8/x15
x8/x15
Spent. This workout was rough just because I’m still a bit sick so my work capacity is just, but it felt good to work again. My back is much better but it’s gonna be a process to heal up. Need to stick to a protocol and not randomly pull 600lbs when I have no business trying to do so.
Thanks everyone for good vibes in all this. You guys are the best.
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These are the best and worst.
Rekon you jinxed me! I am now a member of the old man back club (at least for now!)
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3/28/20 - back is still very painful and is a bit limited, still hit it hard with what i could.
GMs
65x15
65x15
65x15
Front Squat (heel elevated)
45x15
65x15
95x15
115x15
165x15
205x15
225x20
Standing DB Strict Press
40x12
55x10
55x10
55x10
55x10
Side Lateral
40x8
40x8
40x8
40x8
Rear delt Flye
x12
x12
x12
x12
Hammer Curl
40x8
40x8
40x8
40x8
Suitcase Carry
55x alot, 3 sets
3 Likes
WTF !!
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Heh, I’m only just starting back up with fronts. My best is 300 for 20 
AND they don’t effect my back. 
3 Likes
My back is sore right now and I can’t think of anything worse than front squats !! If they don’t hurt then play on my friend.
Heh… what the fuck
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4/1/20
Log Clean & Jerk
110x5,3,3,3,3
160x3,3,3
180x3,3
EMOM for 6 minutes: Clean to one motion, clean to push press, clean to split jerk @200lb Log. So hard. Planned for 10 minutes but cardio is just super low atm. Still pretty darn good. Quite a challenge.
2 Likes
4/3/20 - Bw 231. Back is better but is going to need some time to fully recover. I’ll be really working on bringing up my core strength, and deficit pause deads.
Beltless Pause FS
135x3,3,5
185x5
225x5
275x5
325x3
365x3
Not a bad starting point for front squat. Things felt so comfortable and the 3rd rep begged for more. Taking things slow.
Farmers (on uneven grass, turn at half)
120x150’
170x150’
170x150’
270x150’ Pick=smooth, first 75ft=smooth…turn=…help, rest of the way my core and legs were just clinging for dear life. Fortunately my grip felt totally unphased.
Suitcase Carry
55x alot
55x alot
55x a lot
55x a lot
Also hamstring feels fine, low back held up. Gonna take it easy for the next 1-2 sessions (srs). I’m going to be getting back into front squats and farmers again. I feel like those two just make you so strong. At least for me.
6 Likes
Glad to read that!
Awesome front squats. Take care.
4/6/20 - bw 229. Really good press day. Goal was to take 315 for AMRAP. I had only hit this for like a double 2 weeks ago when I was recovering from sickness.
Push Press
135x3,3,3
185x3,3
225x2
belt on
275x3 ya ok
315x6 PR, last rep was hardly a grinder, but most likely would have either fought violently for 7 or just flat out missed (most likely).
Strict Overhead
185x5
225x9 wanted 10, not quite there. Fresh I think I can get 12 or 13. I try soon.
Lateral Raise
40x8
40x8
40x8
Upright Row
65x10
65x10
18 Inch Axle Deadlift to Shrug (double over, no straps/belt)
185x10
225x10
275x8
325x8
325x7 grip is just fried, cannot hold on
drop set
275x12
225x20-25
BB Curl
65x8
65x8
65x8
65x8
6 Likes
4/8/20 - conservative but fun day. Took out my tire and hit light front squats.
FS
135x5,5,5
185x3,3
275x3
275x3
275x3
295x3
Tire Flip (spent about 30 minutes emptying water from tire, and weed wacking poison ivy aroundthe path to take it out.)
700x5
700x5
700x5
700x5
700x8 blew me up pretty good, but felt smooth
Great first session back with the tire. Mostly knee-overs but a couple of reps were confident and smooth one motions.
Suitcase carry
55x alot
55x alot
100x fucking hell this was hard
90+straps x A LOT
Great session. I used straps on the suitcase carries because my grip was fried from axle deads.
No challenge, above sets felt easier as they went. Just trying to get a feel for squats again.
2 Likes
4/10/20 - First actual deadlift session after fucking my back up. I didn’t go into too much depth, but when it happened, I couldn’t walk more than 10 feet without being unable to breathe and bending over was nearly impossible for 48 hours. The injury has “healed” very fast, which is shocking, because this appeared to be the worst back injury I’ve ever had. Seems to not be the case (I think).
Paused Deficit Axle Deads (1 inch deficit, conventional)
135x8.8
185x3,3
225x3
275x3
325x6
325x6
325x6 not ashamed to admit these were tough. I could feel my posterior chain quivering and having a hard time maintaining tightness. Pretty sad for a weight I’ve clean and pressed on an axle. Reality indicates I have a lot of work to do in dilligence with training deadlifts smart. My next go-to will be working the deficits and pauses somewhat light-moderately, while rotating high volume conventionals in the 350-450 range. I find I can build a big deadlift with this volume while staying healthy – I don’t have to be chasing deadlift 1rm PRs at this point.
Farmers (turn at 40 ft)
120/hand x 120’
120/hand x 120’
170/hand x 120’
170/hand x 120’
170/hand x 320’ really hard with a turn at such a short distance. Could definitely go 400+ ft with longer straights.
Nordic HS curl
x10
x10 hamstring cramping
Single leg Staggered SLDL SS with DB Row (only right hamstring, I can only do about 5-6 reps on my right leg, and infinte on my left leg, shows how weak my right leg is)
135x5/100x20
135x4/100x20
First time in a while I could not get all 20 on DB rows without dropping it. Hurts the ego, but my grip is fried from farmers, so there’s that. Also, right hamstring barely able to pick up 135lbs is pretty scary. Gotta get it stronger.
135x8
2 Likes
Still a whole lot not work in that session. Nice work and have a safe Easter.
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@simo74 thank you man, you too!
4/12/20 - Had been a long time since I went for a rep PR with 225. Previous PR was 11. Lets see how this goes. Bw 229
Strict Overhead Press
45x10
65x8
95x5
115x3
135x3
185x3
205x3
225x13 PR! Felt really light on the first rep.
Seated DB Shoulder Press
100x10
100x10
55x8
55x8
Banded Overhead Rack Lockouts (bar at above head this time)
205x3 +GB
205x3 +GB
205x3 +GB
205x4 +GB
Hammer Curl/Preacher Curl SS
40x8/x8
40x8/x8
55x5/x8
DB Shrug (no straps)
100x60
Face Pull
x10
x10
x10
5 Likes
Anything involving cleans for reps is brutal. The most humbling thing as far as I’m concerned. I just get trashed when I do those.
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4/14/20 - bw 228
Beltless FS
135x3,3
185x3,3
225x3,3
275x2 feeling kinda groggy and dizzy, not good lol
325x2
365x5
365x5
365x5
365x5
365x5
Definitely a volume PR for beltless FS here.
Axle Hang Clean (idk)
185x5
220x5
185x3
185x3
Stone to shoulder
175x8
175x8
175x8 cool
Probably won’t sleep tonight from aches and pains. Joy.
5 Likes
Is it worth it, training the FS beltless, at this point in time?
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