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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,339
2,580
#13
Lowe back protocol for prehab and functioning optimally....

 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,339
2,580
#15
Training in the AM on Wed's and that's going to take some getting used too. I dropped my numbers b/c of the injuries I've been plagued with this year. Also, it'll make it easier transitioning to a different hodgepodge of training. I'll train Wed, Fri, Sat, Sun. I know... not the best layout but it is what it is.

WAVE1 WEEK1
PULL/ PUSH

Conventional Deadlift~ 135x7, 225x7, 265x7, 305x7, 355x7, 355x7
CGBP w/ Axle + 60lbs chain~ 115+Cx7, 165+Cx5, 180+Cx5, 195+Cx5, 210+Cx4, 225+Cx4, f.drop 180+Cx7
Standing Good Morning~ 135x5, 185x6, 205x6, 225x5
Straight Arm Pulldown~ 60x15, 70x15, 80x12​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,339
2,580
#16
Trained late as fvck tonight. Just got back in from it. Also, ate some bad beef b/c I've been burping and having the shits all day. Needless to say... not a good time to squat but I managed to do most of what I needed to.

All in all not a bad day. I'll train again tomorrow and Sunday.

WAVE1 WEEK1
SQUAT/ PUSH

B. Squat~ 145x5, 145x5, 235x5, 290x5, 340x5, 340x5, 380x5, 380x5
no knee sleeves and no belt.
Standing Strict Press w/ Axle~ 75x15, 115x7, 145x6, 155x6, 165x5, 175x5, f.drop 135x9
elbow sleeves but no wrist wraps.
Oly Front Squats~ skipped
Standing Leg Curls~ 30x8, 30x8, 20x10​
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
#17
Nice journal man. Sorry to hear about the food issue.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,339
2,580
#19
Got in and got out... not a bad day. Just reminded that I've become slower than a snail. Working on changing that.

Gotta work on keep the bar close to the body when performing snatch pulls and make sure I explode. You want to curl your wrist inward and flex those lats to keep the bar as close as possible. Then.... jump.

WAVE1 WEEK2
PUSH/ PULL

Speed Bench +60lbs chain~ 95x3, 135+Cx3, 175+Cx3, 175+Cx3, 175+Cx3, 175+Cx3, 195+Cx3, 195+Cx3, 195+Cx3, 195+Cx3, 195+Cx3
Snatch Pulls from Floor~ 135x4, 165x4, 185x4, 205x4, f.drop 165x7
JM Press w/ Axle~ 75x10, 95x6, 105x6, 115x6, f.drop 95x12
T-Bar Row~ 45x15, 90x8, 90x8, 115x8
 
Last edited:
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,339
2,580
#20
Not a bad day. Scaled it back because the gym was packed. I'll either get in earlier or later. I gotta get some crash pads because when the log gets really heavy there will be times when I dump it.

WAVE1 WEEK1
STRONGMAN

Log Clean&Press~ empty x10, 125x4, 145x4, 165x4, 165x4, 165x4
Farmers Walk (per handle)~ 90x120ft, 100x120ft, 100x120ft, 110x120ft
DB Bicep Curl SS Rope Pressdown~ 40x10/50x12; 3sets
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,339
2,580
#21
Just a recap.... as you can see, I dropped the numbers considerably to begin this program b/c 1. I'm coming back from injuries, 2. It would appear I'm training by myself (SS is back in school fulltime and she got a scholarship to pay for it all),3. The workload is intense even with the lower numbers (I'm combining SM, PL, and Oly lifting all together).

From what I've seen, Friday is going to be my most difficult day. My split is a bit odd but it haas to get in where it can fit in...
WED~ Conventional Dead/Bench
FRI~ Squat (Back&Front)/OHP
SAT~ Bench w/ pause/Snatch Pull (Floor or Low Blocks)
SUN~ Strongman (2 Events; Log or Axle C&P, Farmers, Yoke) /Accessories

The numbers may be low but the workload isn't. I'd like to think this is how CrossFit should be; multiple strength sports combined correctly where technique and load lifted is what matters instead of how fast you can perform a lift in 1 min.
 
Mike_RN

Mike_RN

Senior Moderators
Staff Member
Aug 13, 2013
1,944
1,496
#22
SHOULDER REHAB MOVEMENTS:

Let me write down the description of each of these rehab movements b/c someone out there might benefit from them.

Wall Angels~ Stand against a wall. You head, shoulders, butt, elbows, and hands must be touching the wall at all times. Than make the top half of a snow angel on the wall. This will be difficult but it helps open up the shoulder girdle. Try to bring down the elbows as low as possible (lower them). Bring your arm up and touch them at the top, lower them all the time while keeping contact to the wall with the above mentioned groups.
Holy hell these are humbling. I am the least flexible mf'er on the planet apparently.
 
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