Latest posts

Forum Statistics

Threads
23,801
Posts
468,950
Members
27,139
Latest Member
Christina75
What's New?

Found my way back...

BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Bar moved F..A..S..T today on deads. Went to the the other gym and I gotta say it was either the food I had, the preworkout, or the lifters but I was blasting the bar with ease today. I think the new environment is just what the doctor ordered. Weights weren't heavy but respectable at this new lighter me (right around 242).

WAVE1 WEEK2 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x5, 225x5, 255x8, 300x8, 350x8​
Oly Front Squat~ 135x3, 185x3, 235x3, 265x3, 295x3, 325x3​
SLDL w/ DB +orange band~ 80+Bx7, 85+Bx7, 90+Bx7​
Straight bar pulldown/ hammer curl~ 38x12/ 45x10, 44x12/45x10, 49x12/45x10​
Prowler~ 90x110ft, 140x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Weight staying low... Sitting at 243lbs and feeling good and strong. With my weight so low, I'll be sure to put my Thompson low back protocol 1x week (Fri). That will keep my hips and low back feeling good longer.

WAVE1 WEEK3 DAY1
OHP/ DEADLIFT

Standing OHP~ 95x5, 135x5, 160x3, 180x2, 200x2, 220x2, 220x2​
last 2 sets were PP. All others were SP.​
Sumo Deadlift~ 135x3, 225x3, 275x3, 315x3, x3, x3​
no belt, oly straps b/c no chalk.​
Bent Over Row~ 135x10, 185x8, x8, x8​
Hang. Side Lat/ Rear Delt~ 45x7/ 20x7, 45x7/ 20x10​
Lat. Walk Speed Sled~ 90x110ft, 115x110ft, 135x110ft, 135x110ft, 135x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Another day in the books. Not to bad. I allows a guy jump in and train with me during squats which kept me moving quickly. I didn't rest for more than a min in betw sets.

WAVE1 WEEK3 DAY2
SQUAT/ BENCH

Squat~ 145x3, 235x3, 255x8, 300x8, 345x8​
paused the last rep for 3 working sets. no belt.​
Floor Press w/ Swiss Bar +75lbs chain~ 95+Cx5, 135+Cx3, 155+Cx3, 175+Cx3, 190+Cx3, 205+Cx3, 220+Cx3​
elbow sleeves but no wrist wraps​
KB Walking Lunge/ Seated Leg Curl~ 50x8/ 90x10, 50x8/ 90x10​
JM Press w/ Axle~ 75x10, 85x10, 95x6​
Farmers Walk~ 90x110ft, 100x110ft, 100x110ft, 100x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Front squats were brutal today. Didn't have a squat rack to use like I typically do so I improvised. Cut the weight down a bit. My left knee is bothering me a bit but that sometimes happens when I front squat due to being so upright which puts a lot of strain on the knee itself. Bar moved well for deads.

WAVE1 WEEK3 DAY3
DEADLIFT/ SQUAT


Conv. Deadlift~ 135x3, 225x3, 300x5, 350x5, 400x5, 400x5
Oly Front Squat~ 135x3, 185x3, 235x5, 265x5, 295x5
SLDL w/ DB +orange long band~ 80+Bx7, 85+Bx7, 90+Bx7
Straight Arm Pulldown/ Hammer Curl~ 38x12/ 45x8, 42x12/ 45x9, 49x12/ 45x10
Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Knee has been killing me since my front squats on last Sunday. Not sure why as the weight wasn't anything I couldn't handle. I'm guessing it was the shit rack I had to use and where I had to put it. Needless to say back squats were a bit uncomfortable this week but I just put my single ply sleeve on and then put a neoprene rheband on top of it and soldiered on. I skipped farmers since that stresses the knee and it wasn't feeling good.

WAVE1 WEEK4 DAY1
OHP/ DEADLIFT

Standing OHP~ 95x8, 120x8, 145x8, 170x7
Sumo Deadlift~ 135x5, 225x5, 275x5, x5, x5
Bent Over Row~ 185x8, x8, x8
Hang. Side Lat/ Rear Delt~ 45x6/20x10, 45x6/20x12
Lat. Walks Speed Sled~ 90x110ft, 115x110ft, 115x110ft, 115x110ft, 115x110ft

WAVE1 WK4 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 285x3, 325x2, 345x2, 390x2, 430x2, 430x2
Floor Press +75lbs chain~ 95+Cx5, 135+Cx5, 150+Cx5, 170+Cx5, 185+Cx5, 200+Cx5, 215+Cx5, 170+Cx10
KB Lunge/ Seated Leg Curl~ 50x8/ 90x10, 50x8/ 90x8
JM Press~ 75x10, 85x10, 95x10
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Knee is still bothering me so I took it easy in training today. I used bands instead of chains so only 70lbs band tension instead of 110lbs chains. The 70 felt like literally nothing which was good since my left knee is still not 100%. Lowered my front squats too.

WAVE1 WEEK4 DAY3
DEADLIFT/ SQUAT
Speed Pulls +70lbs band~ 135+Bx2, 225+Bx2, 275+Bx2, 295+Bx2, 295+Bx2, 295+Bx2, 295+Bx2, 315+Bx2, 315+Bx2, 315+Bx2, 315+Bx2, 315+Bx2, 315+Bx2​
no belt and no straps. 1 min rest & chalk.​
Oly Front Squat~ 135x3, 185x3 225x3m 245x3m 265x3​
SLDL w/ DB +orange band~ 80+Bx7, 85+Bx7, 90+Bx7, 95+Bx7​
Straight Arm Pulldown/ Hammer Curl~ 35x12/ 45x7, 45x12/45x9, 55x8/ 45x9​
Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
This week is active recovery so taking it easy and took out front squats, lunges, and farmers. I may put in box squats in place of front squats to give my knee a break.... we'll see.

I also decided to drop my bar weight a bit and add more band and chain weight. The goal of speed work is to be as explosive as possible and it's better to be a little light than have it to heavy and be a little slow.

So for pulls, I'm going to do orange short which is 90+ lbs band tension and then bar weight will be around 255-275lbs + 90+ band tension. I'm also dropping the bar weight on squats and I'm going to put another big chain so it'll be something like 245-275 +150lbs chain. And instead it being 10 sets of 2 reps, I'll do 8 sets of 3 reps.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
So I only trained 2x during my recovery week to let my knee rest. I've also dropped front squats for this new block. I've trained them for 3 blocks straight so I'm subbing in box squats in place of the oly front squats. They'll give my knee some rest and really work my hams. I took out farmers as well since that strains my knee and put in sleds so I'll perform sled work 3x week. Weight is holding at 243lbs.

WAVE2 WEEK1
OHP/ DEADLIFT

OHP~ 95x5, 135x5, 155x5, 175x5, 195x5, 195x5​
Sumo Deadlift~ 135x3, 225x3, 275x3, 315x3, 345x3, x3, x3​
Bent Over Row~ 185x8, x8, x8, x8​
Hang. Side Lat./ Rear Delt~ 45x6/20x15, 45x6, 20x15​
Speed Sled Lat. Walk~ 90x110ft, 115x110ft, 115x110ft, 115x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Couldn't count today for shit. I ended up putting 145lbs in chain on my bar for speed squats. I could feel my knee a bit but it didn't hurt so I was happy. I had to cut my workout short since I went to my original gym so it took me 45+ min in commute time (each way).

So my speed squats for ex. I had 245 bar weight + 145 chain weight so at the top of the lift there was a total of 390 weight. The reason for this is that I have to create my power/ force to complete the lift. It also takes some stress off the knees because when I'm in the lowered (eccentric) portion of the lift the total weight is less since some of the chain is on the floor and not loaded on the bar. In case anyone is wondering what the reason is for speed work.

WAVE2 WEEK1
SQUAT/ BENCH

Speed Squat +145lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 245+Cx3, 245+Cx3, 245+Cx3, 245+Cx3, 275+Cx3, 275+Cx3, 275+Cx3, 275+Cx3, 275+Cx3​
no belt but I did put my single ply sleeve on my left knee.​
Floor Press +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 170+Cx5, 185+Cx5, 200+Cx5​
Walking Lunges/ Seated Leg Curl~ BWx15/ 90x12, BWx15/ 90x12​
 
A

Anabolic Beast

VIP Member
Nov 16, 2010
291
88
Glad to see you back posting in this log, was afraid you were going to pull a Mayo on us and disappear.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Glad to see you back posting in this log, was afraid you were going to pull a Mayo on us and disappear.
Never...

I did have a knee tweak which set me back a week but I'm still training every week. Going to take front squats out for probably 2 blocks to let it get better.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,385
2,613
Weight holding around 244lbs so I'm happy b/c if you remember I'm trying to stay just at 242 b/c I may do a meet next summer. I figure I won't have to drop at all and I can hop back on the platform and have some fun. I'm not looking to make any waves... I just miss the feeling and it's a place to start since I"ve never been a 242'er.

WAVE2 WEEK2 DAY1
OHP/ DEADLIFT
Speed OHP~ bar x many, 115x5, 145x3, x3, x3, x3, x3, x3, x3, x3, x3​
only took 40sec rest in btw sets. no elbow sleeves and no belt​
Sumo Deadlift~ 135x3, 225x3, 275x3, 305x5, x5, x5​
Bent-Over Row~ 135x10, 195x8, x8, x8, x7​
Hang Side Lat./ Reat Delt~ 45x5/20x12, 45x5/20x15​
Speed Sled Lat. Walk~ 90x110ft, 115x110ft, 115x110ft, 115x110ft, 115x110ft
 
Top