Found my way back...

[BrotherIron]

I went to the gym yesterday and performed prowler runs. I'm trying to burn some of this Christmas shit. OHP's are stagnating but we had drinks last night and I got a whole 3 hours of sleep before hitting the gym. I still haven't eaten today but I stuffed myself yesterday so I'm not lacking food for my muscles. Ran out of time but that's not a shocker since it's Christmas Day and the gym closed at noon and I got in there at 11am. I was happy to get in and get some training done. Having fun playing with sumo and box squats. Having fun putting more band work in.

WAVE4 WEEK4 DAY1
OHP/ DEADLIFT

OHP Standing~ bar x many, 95x5, 135x7, 165x7, 185x8​

Sumo Deadlift~ 135x3, 225x3, 275x3, 315x3, 345x5, x5, x5​

no t'n'g. reset with each rep​

Landmine Row~ 50x10, 75x7, x7, f.drop 50x12​

Fron Raise/ Face Pull~ 25x8/ RedMinix20, 25x8/ RedMinix20​

Lateral Walk w/ Speed Sled~ 90x110ft, 115x110ft, 115x110ft

 

[hawkeye]

School has been kicking me in the dick every chance it gets but I'm taking it in stride. Training has changed a bit for me. I'm down 30lbs, purposely, so I focus more on speed now since I'm not carrying weight. It's fun though b/c I've changed much of my training and put in lifts I wouldn't in the past. I still chase numbers but their new number and I've been coaching a bit again... being very selective on who I coach since I lost my love for lifting last time I did this so I'm not charging so I can choose to help or not and not feel indebted.

Stop kicking around the idea and just get under a bar. Do something different, make it fun, make it interesting, make it thought-provoking. Don't focus on just chasing numbers, make it about becoming better and things you haven't done before. Find that fire again... it's there, just slumbering waiting to wake up again.

You’re absolutely spot on! I’ve always been that “all or nothing type” which can be good and bad both. You will dive head first into something and submerse yourself into it 100% but the negative side is if you cannot, you walk away or you just don’t do it. I’m learning to do what I can but I’m also opening my mindset to training that is more function. Not to say the traditional lifts are not still needed but training that is beneficial to me on more avenues. Appreciate the good words. Hope to stick around here and contribute.

 

[BrotherIron]

Anytime...

You just have to make it fun again. I think a lot of us chase numbers forget why we lift in the first place... b/c we love tossing steel.

I understand the all or nothing attitude. You just have to tweak it. You make sure you find your way in the gym... no excuses, no exceptions. From there do anything that's fun. Just feel the steel in your hands, the chalk in the air, that rush of moving the bar whether it's on your back, on the floor, or on your chest.

 

[BrotherIron]

Not a bad day. Knee felt great. Shoulder felt ok. Right elbow wasn't happy but who cares. Squats went well. I could have pushed it more but I'm slowly getting back after it so inch by inch... Bench went well. I'm getting more comfortable with each set I perform. I'll slowly add weight.

WAVE4 WEEK4 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 285x2, 325x2, 385x2, 425x2, 465x2, 475x2​

Bench w/ football bar +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 175+Cx5, 195+Cx5, 215+Cx3​

Standing GM w/ buffalo bar~ 140x5, 200x5, x5, x5​

Walking Lunge/ Lying Leg Curl~ BWx14/ 110x12, BWx14/ 120x10​

Bicep Curl/ Rope Pressdown~ 35x10/ 70x10, 35x10/ 80x10, 35x10/ 90x7​

slow on the eccentric.​

 

[BrotherIron]

My training layout has become:

THURS: Ohp/ Deadlift/ Assisting lifts/ Conditioning (Lateral Walk w/ Sled)

FRI: Squat/ Bench/ Assisting Lifts

SAT: Conditioning (Prowler Runs)

SUN: Deadlift/ Squat/ Assisting lifts/ Conditioning (Farmers Walks or Yoke)

This isn't the best layout in terms of rest in between training sessions but I can make this schedule work with school and my job.

 

[BrotherIron]

Training back to back was HARD! My brachioradialis on both arms were locking up on me so I cut my workout short today. Busted my ass on my deadlifts and my squats. Apparently a guy was recording me lifting at the gym... a lil creepy if you ask me but we'll wait and see what comes of it.

WAVE4 WEEK4 DAY3
DEADLIFT/ SQUAT

Speed Deadlift (Conv)+ orange short band~ 135+Bx3, 225+Bx3, 255+Bx3, +Bx3, +Bx3, +Bx3, 285+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​

orange short band adds 100lbs of band tension at the top of the pull so 285 at bottom and 385 at top. Only 1min rest in betw sets. No belt.​

Box Squat (18" box)~ 135x3, 225x3, 275x3, 315x5, 335x5, x5, x5​

RDL w/ DB+ orange band~ 90x5, 100x5​

Med Grip Pulldown (Mag)/ Bicep Curl~ 100x15/30x10, 100x12​

Prowler Push~ 70x110ft, 90x110ft, x110ft, x110ft

 

[BrotherIron]

Well, holy fuck trained 3 days in a row... Fri, Sat, and Sun. Squatting 2x and Deadlifting 2x in 3 days is a bit much even with it being active recovery. I gotta eat more to recover today. Classes start in 8 days and then it's ecology and organic chem for 16 weeks.
Also, I tried choking the red mini bands the way Matt Wenning shows on his youtube channel and it worked much better than how I originally did it. I'll post that link here.


ACTIVE RECOVERY
WAVE4 WEEK4 DAY1
OHP/ DEADLIFT

Standing OHP~ bar x many, 95x5, 135x10, 155x10​

Sumo Deadlift +red mini~ 135x5, 135+Bx5, 225+Bx5, +Bx5​

Landmine Row~ 55x10, x10​

Front Raise/Side Lat.~ 15x10/10x12, 15x10/10x12​

Speed Sled Lat. Walk~ 90x110ft, 90x110ft, 90x110ft, 90x110ft

WAVE4 WEEK4 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x10, 325x10​

Bench w/Football bar +75lbs chain~ 95+Cx5, 145+Cx8, +Cx8​

Standing GM w/Buffalo bar~ 140x7, x7​

Walking Lunge/ Lying Leg Curl~ BWx10/ 70x12, BWx10/ 70x12​

Biceps Curl/ Rope Pressdown~ 20x10/ 50x15, 20x10/ 50x15​

WAVE4 WEEK4 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x10, 315x10​

Box Squat + red mini band (18" box)~ 135+Bx5, 185+Bx5, 225+Bx5, +Bx5​

SLDL+orange band~ 60+Bx10, +Bx10​

Wide Grip Pulldown (mag grip)~ 88x12, x12​

Sled Pull (Pulled backwards)~ 90x120ft, 135x120ft, 160x120ft, 160x120ft, 160x120ft, 160x120ft

 

[BrotherIron]

 

[BrotherIron]

Not a bad day of training. I trained at 8am fasted with some caffeine.

WAVE5 WEEK1 DAY1
OHP/ DEADLIFT

Standing OHP~ bar x many, 95x3, 125x3, 145x3, 170x5, 190x5, 210x5, x5​

Sumo Deadlift +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 325+Bx3, +Bx3, +Bx3, +Bx3. +Bx3​

Landmine Row~ 45x10, 70x7, x7, 80x6, x6 f.drop 45x10​

Front Raise/ FacePull~ 30x7/ Red minix18, 30x7/ Red minix18​

Speed Sled Lat. Walk~ 115x120ft, 135x120ft, x120ft, x120ft


Trained late this evening. Feeling a bit run down. Gonna have to up the Kcal especially since I'm putting in conditioning 3x a week.

WAVE5 WEEK1 DAY2
SQUAT/ BENCH

Speed Squat +130lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 275+Cx3, +Cx3, +Cx3, +Cx3, 305+Cx3, +Cx3, +Cx3, +Cx3, +Cx3​

Bench w/ Football bar +75lbs chain~ bar+Cxmany, 95+Cx7, 135+Cx5, 160+Cx5, 180+Cx5, 200+Cx5, 220+Cx2, f.drop 185+Cx5​

DB Bench~ 45x18, x15​

Did these immediately after benching with football bar. Trying to build those motor patterns back up and get them firing again since its been so long since benching.​

GoodMorning w/ Buffalo bar~ 140x5, 210x5, x5, x5​

GHR/ Lying Leg Curl~ BWx7/ 120x10​

hams started cramping bad so I didn't try to even do another set. gotta increase my electrolytes.​

Biceps Curl/ Rope Pressdown~ 35x10/ 80x12, 35x10/ 90x12, 40x8​

​

 

[BrotherIron]

WAVE5 WEEK1 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x2, 275x1, 315x1, 375x1, 435x1, 475x4​

3-4min rest in betw sets, belt on 375 and up sets​

Box Squat w/ Buffalo bar+red mini (low box)~ 140+Bx3, 190+Bx3, 230+Bx3, 280+Bx3, 305+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​

1 min rest, wore belt and knee sleeves​

SLDL w/ DB~ 90x7, 100x6, 110x6​

Walking Lunges~ BWx14, x14​

Med Grip Pulldown (mag handle)/ Bicep Curl~ 100x10/ 35x10, 120x10/ 35x10, 120x10​

More of the same... I wasn't able to perform my lateral walks with the speed sled b/c I couldn't find the rope. I'll use my safety strap next time so I'm not wasting time. Schools back in session so that means study, study, study...

WAVE5 WEEK2 DAY1
OHP/ DEADLIFT

OHP (speed)~ 65x3, 95x3, 135x3, 150x3, x3, x3, x3, x3, x3, x3, x3​

40 sec rest in betw sets​

Sumo Pulls +red mini band~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 365+Bx5, +Bx5, +Bx5​

Landmine Row~ 45x8, 75x6, x6, 85x5, x5​

Front Raise/Face Pull~ 30x7/ Red Mini x18, 30x7/ Red Mini x18​

​

Slight pull in the glute/ham tie in on my right leg. I hadn't eaten on Sunday and it must have happened during my last set of pulls on Sunday. Still moved the weight well but cut my squats short 1 set to expedite the healing.

WAVE5 WEEK2 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 285x3, 325x3, 355x5, 395x5, 435x5​

Bench w/ Football Bar +75lbs chain~ 95+Cx7, 135+Cx7, 155+Cx7, 175+Cx7, 195+Cx7​

Standing GM~ 135x5, 210x5, x5, x5​

Lying Leg Curl~ 100x12, 110x12, 120x10​

Bicep Curl/ Rope Pressdown~ 35x10/ 80x15, 35x10/ 90x12, 40x6/ 100x8​

 

[BrotherIron]

A good day. Blasted through the workout. Just had my mind right today. Had to tell a new years resolutioner next time he walked in front of someone pulling heavy singles, I was gonna throw him through the fucking window. Gotta teach assholes gym etiquette.

WAVE5 WEEK2 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x5, 225x5, 275x5, 315x8, 355x8, 395x8​

Box Squat +red mini (18" box)~ 135+Bx5, 225+Bx5, 275+Bx5, 315+Bx5, 355+Bx5, +Bx5, +Bx3​

SLDL w/ DB~ 90x5, 100x5, 110x5​

Wide Grip Pulldown/ Biceps Curl~ 100x12, 110x10/35x10, 140x7/35x6 drop25x6​

Walking Lunge~ BWx14, x14​

Walking Sled Pull~ 135x110ft, 160x110ft, 180x110ft, 180x110ft, 180x110ft, 180x110ft

 

[BrotherIron]

Solid day. Weight holding and bar is moving.

WAVE5 WEEK3 DAY1
OHP/ DEADLIFT
Standing OHP~ 95x3, 135x2, 160x1, 180x1, 200x1, 220x1, 240x2
Speed Sumo Deadlift +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 325+Bx3, +Bx3, +Bx3, +Bx3, +Bx3, +Bx3
1min rest in betw. no belt.
Landmine Row~ 45x10, 75x7, x7, 85x6, x6
Front Raise (DB)/ Face Pull~ 30x7/ Redmini x20, 30x7/ Redmini x20

WAVE5 WEEK3 DAY2
SQUAT/ BENCH
B. Squat~ 145x3, 195x3, 235x3, 295x8, 345x8, 395x8
Bench w/ Football Bar +75lbs chian~ 95+Cx3, 135+Cx2, 155+Cx2, 175+Cx2, 195+Cx2, 215+Cx2, 235+Cx1, slingshot 235+Cx4
DB Bench~ 55x20, 55x13
Standing GM w/ Buffalo bar~ 140x5, 220x5, 220x5
GHR/ Standing Leg Curl~ BWx7/20x10, BWx7/30x6
Biceps Curl/ Rope Pressdown~ 35x12/90x12, 35x12/90x12


Pushed myself A LOT today in the gym. Shot some content so I can post videos to help educate since many of my friends want to train and need help with technique. Looking to start really turning it up and see what I'm capable of. Fuck moving slow... ran into a lifting partner of mine from the past and it helped ignite my ass and get me in gear. Was supposed to do 435 for 5 but said fuck it, let's do a few more. Could have forced out more but no reason to. Felt good to blast. Time to chase that feeling again...

WAVE5 WEEK3 DAY3
DEADLIFT/ SQUAT
Conv. Squat~ 135x3, 225x3, 275x3, 315x3, 345x5, 395x5, 435x9
435 felt good, back felt great. 3min rest.
Speed Box Squat+ red mini band (18") box~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, +Bx3, +Bx3, +Bx3, +Bx3,
1min rest and no belt. just knee sleeve.
SLDL w/ DB~ 90x8, 100x8, 110x6
Walking Lunge~ BWx16, 20x12
1min rest in betw.
Wide GrigPulldown (Mag)/ Bicep Curl~ 100x12/35x10, 125x12/35x6 drop 25x6
1min rest in betw.