Latest posts

Forum Statistics

Threads
23,838
Posts
469,499
Members
27,178
Latest Member
lilyzaza
What's New?

Found my way back...

BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Wife has friends over this weekend which sucks b/c I have midterms next week. Anyways, went and trained. Got in and out. Knee is still feeling not so great but much better. I was able to hit my squats so I was happy. No pain but I can still feel it. Like I said box squats for the next block so no front squats during that time.

WAVE2 WEEK2 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 285x3, 300x5, 350x5, 400x5, 400x5​
just sleeves for the 300 and up sets. belt for the 400 sets.​
Floor Press w/ Football bar +75lbs chain~ 95+Cx7, 135+Cx7, 155+Cx7, 170+Cx7, 185+Cx7, 200+Cx7​
Walking Lunges/ Seated Leg Curl~ 20x20/95x13, 20x20/95x13​
Cable OH Tri Ext~ 80x10, 90x10


Wife's friends were here all weekend. Still got a quick workout in on Sunday. HAve mid-terms this week so no training today but still hit the 3 I was supposed to get in.

WAVE2 WEEK2 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x8, 315x8, 365x8​
Box Squats (18" box)~ 135x3,185x3, 225x3, 255x3, 285x3, 315x3
SLDL w/ DB +orange band~ 85+Bx7, 90+Bx7, 95+Bx7​
Straight Arm Pulldown/ Hammer Curl~ 38x12/ 45x12, 49x12/ 45x12, 60x10/ 45x10​
Prowler Push~ 90x110ft, 90x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Back at it as usual... Weight holding around 246 and I dropped 1 of my conditioning days so I'm happy with that.

WAVE2 WEEK4 DAY1
OHP/ DEADLIFT

OHP~ 125x8, 150x8, 175x7​
all strict and standing​
Sumo Dead~ 135x3, 225x3, 275x3, 305x5, x5, x5​
no belt and no straps.​
Bent Over Row~ 135x10, 205x7, x7, x7​
Hang. Side Lat/ Rear Delt~ 45x6/20x15, 45x6/20x15, 45x6/20x15​
Lateral Sled Walk~ 90x110ft, 115x110ft, 115x110ft, 115x110ft


WAVE2 WEEK4 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x2, 325x2, 365x2, 405x2, 445x2, 455x2​
decided to up the last double by 10 and see how my left knee felt.​
Floor Press +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 175+Cx5, 190+Cx5, 205+Cx5, 220+Cx5​
Lunges/ Seated Leg Curl~ BWx12/90x15, BWx12/90x15, BWx12/90x15​
OH Cable Tri Ext~ 80x12, 90x12, 100x12, 110x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
How’s the knee feeling?
Knee still isn't 100% but it's better. I'll keep front squats out for another block, maybe 2. I'm happy though that it's continuing to get better. I'm ready to put some weight back on it but hitting 455 for a double on Friday showed me that it's getting a lot better.

Interestingly enough, sumo pulls haven't bothered it at all and of course box squats aren't bothing it either. I haven't done farmers in a bit and I think I'll put sled pulls in for a 3rd day for a block before brining farmers back in.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Brought the wrong short bands with me to the gym so had to use the short green bands again. Still kept the weight lighter and did my best to move the bar faster.

WAVE2 WEEK4 DAY3
DEADLIFT/ SQUAT

Speed Pulls +green short band~ 135+Bx3, 225+Bx3, 255+Bx3, x3, x3, x3, 285+Bx3, x3, x3, x3, x3, x3​
45sec rest and no belt/ no straps. Just chalk and blood.​
Box Squats (20"box)~ 135x3, 185x3, 225x3, 275x3, 315x3, x3, x3​
SLDL DB +orange band~ 85+Bx7, 90+Bx7, 95+Bx7, 100+Bx5​
Straight Arm Pulldown/ Hammer Curl~ 38x12/45x13, 49x12/45x8​
Prowler Push~ 100x110ft, 145x110ft, 145x110ft, 145x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Wave2 Week5 was my active recovery week. I only trained 2x that week to give my left knee some time to rest. It's slowly feeling better. I'm not 100% sure I'll put box squats back in immediately.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Back at it. Had exams this week. Got a 99 on one, a 85 on another, and waiting to find out what I got on the 3rd. Weight is holding at 245lbs and only doing conditioning 2x a week. I do want to put the 4th fluff day back in my regimen.

WAVE3 WEEK1 DAY1
OHP/ DEADLIFT

OHP Standing~ bar x many, 65x5, 95x5, 135x5, 160x5, 180x5, 200x5, 200x5​
forgot my elbow sleeves so push press on 2 sets of 200.​
Sumo Deadlift~ 135x3, 225x3, 275x3, 315x3, 365x3, x3, x3​
Bent Over Row~ 135x10, 205x7, x7, x7, x7​
Hang. Side Lat/ Rear Delt~ 45x7/20x15, 45x7/20x15​
Lateral Walk Speed Sled~ 90x110ft, 115x110ft, 115x110ft, 115x110ft


Solid day of training. Used 130lbs chain on my speed squats. Last time I used 145 and I thought it best to dial it back just a bit. Left knee is feeling better which really makes me happy. I'll shoot for 500 in Dec after classes are done.

WAVE3 WEEK1 DAY2

SQUAT/ BENCH
Speed Squat +130lbs chain~ 145x3, 195+Cx3, 235+Cx3, 255+Cx3, 255+Cx3, 255+Cx3, 255+Cx3, 285+Cx3, 285+Cx3, 285+Cx3, 285+Cx3, 285+Cx3​
no belt but did wear knee sleeves. only 45 sec rest in betw sets.​
Floor Press +70lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 175+Cx5, 190+Cx5, 205+Cx5, 220+Cx2​
Walking Lunge/ Seated Leg Curl (supersetted)~ BWx12/ 95x10, BWx12/ 95X12​
Cable Tri. OH Ext~ 90x10, 100x8, 110x8​


Hung out with the fam all Sunday so I wasn't able to train. Trained today but had to cut it short due to time (got this all done in under 45min and that includes setting up and breaking down as well as warm-up so I was hauling ass today).

WAVE3 WEEK1 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 275x2, 315x2, 365x2, 415x2, 460x2, 460x2​
Box Squat (20" box)~ 135x3, 225x3, 275x3, 305x5, x5, x5​
SLDL w/ DB + orange band~ 90+Bx7, 95+Bx7, 100+Bx5​
took 30sec rest on each set so will be adding sig. weight to these.​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Got literally zero sleep last night because an asshole came over and kept everyone up all night. Hadn't eaten basically all day but still managed to train and do what I need to do which is a win in my books. I'm going to gorge myself tonight and sleep like the dead.

WAVE3 WEEK2 DAY1
OHP/ DEADLIFT
OHP (speed)~ bar x many, 95x3, 145x3, x3, x3, x3, x3, x3, x3, x3, x3​
strict and only 45sec rest. Had to give myself more rest since I was a walking zombie.
Sumo Deadlift~ 135x3, 225x3, 275x3, 325x5, x5, x5​
Bent Over Row~ 135x8 185x8, 195x8, x8​
Hang. Side Lateral/ Rear Delt~ 40x10/ 15x15, 40x9/ 15x15​
Lateral Walks w/ Sled~ 90x130ft, 115x130ft, 115x130ft, 115x130ft, 115x130ft, 115x130ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,403
2,622
Took over an hour to get to the gym. Apparently, the pres. is here. So my workout was cut short big time. It took me over an hour to get home and this was all done well before rush hour (big reason why I cut it short).

Squats went well though... knee didn't hurt and I was able to push it a bit. Hit my numbers and even went slightly above.

WAVE3 WEEK2 DAY2
SQUAT/ BENCH
Squat~ 145x3, 195x3, 235x3, 285x3, 330x5, 370x5, 410x5, 415x5​
sleeves for all sets. belted up for 370, 410, 415 sets.
Floor Press +75lbs~ bar+C x many, 95+Cx7, 135+Cx7, 160+Cx7, 175+Cx7, 190+Cx7, 205+Cx3​
 
Top