Found my way back...

Discussion in 'Member Online Journals' started by BrotherIron, Aug 23, 2018.

  1. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Lowe back protocol for prehab and functioning optimally....

     
  2. Yomo

    Yomo VIP Member

    Dec 18, 2015
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    back, and sub'd as usual!
     
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  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    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​
     
  4. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    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​
     
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  5. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,316
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    Nice journal man. Sorry to hear about the food issue.
     
  6. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    Thanks. I'm feeling better now but that beef ran through me faster than an Olympic sprinter.
     
  7. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,059
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    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: Sep 2, 2018
  8. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    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
     
  9. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    10,059
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    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.
     
  10. Mike_RN

    Mike_RN Senior Moderators Staff Member

    Aug 13, 2013
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    Holy hell these are humbling. I am the least flexible mf'er on the planet apparently.
     
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  11. Patriot1405

    Patriot1405 VIP Member

    Nov 21, 2011
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    Lmao!! I thought it was just me.
     
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  12. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    I need to post all my prehab/rehab movements in here, lol... I'll keep expanding on all of this. Didn't know ya'll were interested in seeing these things.
     
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