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BrotherIron

BrotherIron

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Mar 6, 2011
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Nice work man. How’s everything feeling?

Any specific goals?

Goals are to get back to my original training , 4x week and my 4th day is SM training.

I'm down to 260 and honestly I want to drop to 250. Mo reason to be 285 or thereabouts anymore. Also, putting in cardio/conditioning back in this week. Prowler runs to begin with and as my shoulder gets better I'll put SM back in. As I age I realize it's time to lean up and work on heart health. I may not get to a 700 squat but I'll be happy getting back to 600 . I'm not really chasing numbers right now. I want to get leaner and get my shoulder good again. It's definitely A LOT better. I'll also probably pick up more chain b/c that saves my joints. Got 100lbs chain but I want another big set to get to 140-150 so I use less bar weight and more chain weight.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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2,808
I've decided to try a different layout starting this week. Benching seems to bother my shoulder more than OHP so I'll OHP 2x week and drop my bench to 1x week. I also took out all pulldown movements b/c they seem to bother my shoulder too. I'm still going to row but no OH rowing motions. I'll perform rehab movements each training day. I"m going to wait to put my SM training back in since I'm still not 100%.

Gonna follow this for a training block (5 weeks) and see how I like it.

TUESDAY - SQUAT/ OHPress
BACK SQUAT​
H.S. OHP (each arm) + red mini​
--->fatigue drop
KB Lunge/ Standing Leg Curl​
T-Bar Row​
Farmers Walk

THURSDAY - DEADLIFT/ BENCH
CONV. DEADLIFT​
FLOOR PRESS w/ Football Bar + 1Big+1Sm Chain​
--->fatigue drop
H.S. RDL (stand on 100)​
Rope OH Ext./ DB Biceps Curl​

SATURDAY - OHPress/ SQUAT
OHP w/ Axle​
Paused BACK SQUAT + 1Big+2Med+1Small Chain​
--->fatigue drop
Hanging Side Lat. / Rear Delt​
Low Cable Row​
Farmers Walk
 
Last edited:
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Got a late start so I was unable to do my farmers. I'll probably put them in at 1x week to begin with anyways since I'm using this as my conditioning and I want to be able to add to it and if I start at 2x week I won't have anywhere to go from there. Weight is down which I want. I'm looking to sit around 250 (being much leaner). No reason to want to be back in the 275+ range anymore. I"m sitting at 260 now and slowly dropping lbs.

Forgot to pack my red mini so I had to use my monster mini instead so I dropped my numbers. I was happy with how it went and I'll keep the monster in for now.

Whole thing took 1.5 hr which included my 10min warm up of banded monster walks, banded squats, glute bridges, planks, and camel/cats. After was 5min of Donnie's Lowe Back which is made up of 4 inverted movements hanging from a giant band .

WAVE1 WEEK1
SQUAT/ OHPress
Squat~ 145x6, 195x6, 255x8, 295x8, 345x8, 345x8​
no belt, no sleeves. just 1:30sec rest.​
H.S. OHP (per hand) + monster mini ~ 25+Bx8, 45+Bx8, 70+Bx8, 80+Bx8, 90+Bx8, 100+Bx4, f.drop 70+Bx8​
KB Lunge (walking)/ Standing Leg Curl~ 15lbs (per hand)x12/ 25x7 (for 2 sets)​
Low Cable Row~ 130x8, 130x8, 130x7​
this lift doesn't aggravate my shoulder or my low back/hip which I tweaked and I'm still training on it.​
Donnie Thompson Lower Back/Hip Traction Protocol
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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Not a bad day cept the for the fact that I only ate 1 meal by 4pm. I had my breakfast and then it was off to Chem lab. After, training on the other side of town and finally off to work. This is a terrible day in the fact that I have very little time (always on the run).

Gotta study my Chem homework. I have a Chem quiz on Wed. The good news is I understand probably 97% of the work so I just need to go through it several times.

WAVE1 WEEK1

DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 275x2, 345x3, 385x2, 385x2, 435x2, 435x2​
belted up on 435 sets​
Floor Press w/ Football Bar +63lbs chain~ 95x7, 135x5, 135+Cx5, 155+Cx5, 170+Cx5, 185+Cx5, 200+Cx3, f.drop 155+Cx8​
H.S. RDL~ 90x7, 115x7, 140x7, 140x6​
Biceps Curl/ Rope OH Ext~ 35/80 x10/10, 40/80 x8/10​
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Lower right back still has lingering issues. The tweak is better but I could still feel it today with pause squats but I was happy I hit my top set. I dropped my fatigue drop since I figured I pushed it enough.

WAVE1 WEEK1
OHP/ SQUAT
OHP w/ Axle~ 105x3, 105x3, 105x3, 105x3, 115x3, 115x3, 115x3, 115x3​
only took 40sec rest in bwt sets. speed work.​
Paused B. Squat (3 sec) +100lbs chain~ 145+Cx5, 195+Cx5, 235+Cx5, 265+Cx5, 295+Cx4, 325+Cx3​
Hanging Side Lateral/ Rear Delt Machine~ 30x10/ 55x15, 30x10/ 65x12. 30x10/ 65x12​
H.S. Iso Row~ skipped​
Farmers Walks~ 90lbs per hand x120feet (3 runs)

Donnie Thompson Back Traction Protocol
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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Felt great today. Thinking of pushing a bit more. Weight is holding at 260lbs and adductor is feeling good. Shoulder is surprisingly good. I have come to the conclusion that I'll just perform floor press w/ chain for my bench work. Flat benching aggravated my shoulder and there's no need to be in pain since I'm not competing. I'll shoulder press 2x week and bench 1x week.

WAVE1 WEEK2
SQUAT/ OHPress
Squat~ 145x5, 195x5, 235x5, 295x5, 345x5, 345x5, 385x5, 385x5​
no belt but I did break out knee sleeves for 385 sets.​
H.S. OHP (each arm) + monster mini~ band x many, 25+Bx7, 45+Bx7, 75+Bx5, 85+Bx5, 95+Bx5, 105+Bx5, f.drop 75+Bx12​
KB Lunge/ Standing Leg Curl~ 20/ 25 x12/7, 20/ 25 x12/7​
Low Cable Row~ 100x10, 130x7, 130x7​
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
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I want to be back in the 5's for squats and deads by the end of this year. That would really make me happy. I'm going to keep my current training block for next 2, 5 week blocks before changing anything. I'm not in pain and I'm making progress. I'll take the progress even if it's super slow. I don't want to turn it up to fast and than regret the decision. I'm training solo right now too so no need to go to heavy to fast.
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
365
135
Gotta keep reminding myself the same thing, got to take it slow and steady. Every time I push it my shoulder flares up and I have to take a step back. It's frustrating because I'm anxious to smash weights and get back to where I was before the surgery.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
Gotta keep reminding myself the same thing, got to take it slow and steady. Every time I push it my shoulder flares up and I have to take a step back. It's frustrating because I'm anxious to smash weights and get back to where I was before the surgery.

It's definitely a kick to the dick but I'd rather take this year and have 12months of steady training than try to rush it and risk it.
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,717
2,808
A good day. I have to figure out this eating situation though. I had 1 meal by 2pm when I trained. Ate breakfast at 8:30am and than was in class till 1pm and I can't have food in Chem. Still hit my numbers so I was happy.

WAVE1 WEEK2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x5, 225x3, 265x8, 305x8, 355x8, 355x8​
no belt but did wear straps b/c out of chalk.​
Floor Press w/ Football Bar +63lbs chain~ bar+Cx10, 95+Cx5, 145+Cx5, 160+Cx5, 175+Cx5, 190+Cx4, 205+Cx3, f.drop 145+Cx11
H.S. RDL~ 90x7, 115x7, 140x, 140x7​
DB Bicep Curl/ Rope OH Ext.~ 40/80x 10/10, 40/90x 10/12​
Donnie Thompson Lower Back/Hip protocol
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Fantastic day of training. Weight holding at 260lbs and strength is coming long nicely, slow but that's ok it's still nice. Adductor feeling good, shoulder feeling good. Lower back (right) where I strained it is also feeling good.

WAVE1 WEEK2
OHP/ SQUAT
OHP w/ axle (strict)~ 75x10, 95x5, 115x3, 140x3, 155x2, 170x2, 185x1, 200x2​
Paused Back Squat (3 sec)+ 95lbs chain~ 145+Cx4, 195+Cx4, 235+Cx4, 265+Cx4, 295+Cx4, 325+Cx4, f.drop 235+Cx5​
Hang Side Lat. / Rear Delt Machine~ 35x8/70x12, 35x8/70x12​
Donnie Thompson Lower Back/Hip Protocol
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Not a bad day today. I rushed my squats and tweaked my back again. It's not bad. I was able to perform 10 sets of 275x2+95lbs chain. I had a quiz so I cut it short. I'll be back in the gym on Friday. I have a class on Thurs and after I'll be at work so I'm unable to train on Thurs. We got more chain at the gym so I'll start using more chain on my squats and pulls.

WAVE1 WEEK3
SQUAT/ OHP
Speed Squat +95lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2​
Only took 40sec rest but will slow it down so I don't get sloppy. Take 1min rest.​
H.S. OHP (each arm) +monster mini~ 25+Bx10, 45+Bx6, 75+Bx6, 85+Bx6, 95+Bx6, 105+Bx6, f.drop 75+Bx10​
KB Lunge/ Standing Leg Curl~ 20x12/25x8, 20x12/25x8​
 
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