Found my way back...

[BrotherIron]

Solid day... Hit some unexpected numbers. I normally use chain for my connectors when squatting with chain, meaning I use a small chain and attach everything to it. I decided to buy rock climbing runners and try them out. The weigh literally nothing and can support a small car. BTW, they work GREAT! and a pair is just $24. I added 2 big and 2 med chains to each runner and the total ended up weighing 113lbs. Shoulder also felt great so I pushed it a bit. The last double was a push press instead of a strict press but no pain.

I'm going to pick up shorter runners for my floor presses and it's time to start using chalk. My sweaty ass is beginning to have grip issues.

WAVE2 WEEK2
OHP/ SQUAT

Standing Press w/ Axle~ bar x many, 75x7, 115x5, 135x3, 155x3, 175x2, 195x2, 215x2​

Paused B. Squat (3sec) +113lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 255+Cx3, 285+Cx3, 315+Cx3, 345+Cx3, f.drop 285+Cx5​

Hang. Side Lat. / Rear Delt~ 35x10/ 20x10, 40x7/20x10, 40x7/20x10​

Farmers Walk~ 100x120ft, 120x120ft, 120x120ft, 130x120ft.

the 130 was hard. i need to get chalk b/c I lost my grip at the very end.​

Donnie Thompson LowerBack/Hip Protocol

 

[BrotherIron]

Since I'm only allowing myself 1hr in the gym (or thereabouts), I'm going to start pushing the pace in terms of not giving myself more than 1min30sec rest for assisting lifts. I'd like to put 1 more lift in each training session but so I have to speed things up a bit since I don't really have more time. I allow myself 2hours and it takes me around an hour in commute time.

I'll also begin adding a 2nd conditioning day in soon. Time to pick it up a bit. I'm thinking sled pushes after squats on Tues.

 

[BrotherIron]

Tired as fck... Still pushed the pace today. Weight stayin at 254 and my strength is holding. My technique is becoming refined with the leaner, smaller me. Gotta admit I'm happy.

WAVE2 WEEK3
SQUAT/ OHP

Speed Squat +120lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 275+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2​

Only 1 min rest. No belt and no knee sleeves.​

H.S. OHP (each arm) +monster mini~ bar x15, 25+Bx9, 45+Bx9, 70+Bx9, 80+Bx9, 90+Bx9, 100+Bx7​

KB Lunge/ Standing Leg Curl~ 30x10/ 30x7, 30x10/ 30x5​

Low Cable Row~ 110x10, 140x7, 140x7​

 

[BrotherIron]

Another solid day. I shortened it though because I'll train again tomorrow and back to back takes a toll on me since I pulled today and I'll be squatting tomorrow. Deads went well. Bar moved smooth and fast. Ate a cheat meal before training and it made a difference.

WAVE2 WEEK3
DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 275x3, 315x5, 365x5, 365x5, 405x5, 405x5​

Floor Press w/ Football Bar +63lbs chain~ 85+Cx5, 115+Cx5, 135+Cx3, 155+Cx3, 170+Cx3, 185+Cx3, 200+Cx3, 215+Cx3​

Chain Pec Fly/ DB Biceps Curl~ 2big+1small x12, x12, x12/ 40x12, 45x7, x5​

 

[BrotherIron]

Been under the weather so today's training was a kick to the dick. I still did what needed to be done so I'm happy. Weight is sitting around 253. Some mornings I'm at 251. So, I'm going to keep conditioning to 1x week because I don't want to drop below 250.

WAVE2 WEEK3
OHP/ SQUAT

Standing Strict Press w/ Axle~ 75x10, 95x8, 115x8, 130x8, 145x8​

no elbow sleeves and of course no belt.​

Paused B. Squat (3 sec) +116lbs chain~ 145+Cx7, 195+Cx7, 215+Cx7, 245+Cx7, 275+Cx7, 305+Cx5, f.drop 245+Cx7​

no knee sleeves and no belt.​

Hanging Side Lat. / Rear Delt~ 40x7/ 20x10, 40x7/ 20x10, 40x7/ 20x10​

Farmers Walk~ 110x120ft, 110x120ft, 110x120ft, 110x120ft

 

[BrotherIron]

Weight is now at 250. So, only 1 day of conditioning. No need to add another. Diet is tighter. I'm only allowing myself 2 bad meals a week out of the 42 meals. Goal is to be back in the 5's for squat and pulls before the end of the year. That will have me back at 2x bodyweight (at this new much lower bodyweight) and that would make me happy.

WAVE2 WEEK4
SQUAT/ OHP

B. Squat~ 145x3, 195x3, 235x3, 275x2, 325x2, 355x2, 395x2, 435x2, 435x2​

broke out knee sleeves for 325 and belted up for 435.​

H.S. OHP (each arm) +monster mini~ band x many, 25+Bx10, 45+Bx5, 70+Bx3, 90+Bx3, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3​

KB Lunge/ Standing Leg Curl~ 30x11/ 30x7, 30x11/ 30x6​

Low Cable Row~ 110x10, 140x7, 140x7​

 

[BrotherIron]

Can't complain... In fact, my training is going well. I'm having a blast since my gym added chain so now I have 4 big sets (currently using 3 on each side). Speed work went well today. Took 50s -1m of rest. Back felt good. Cut my workout short b/c traffic was a beotch and I have to train tomorrow.

WAVE2 WEEK4
DEADLIFT/ BENCH

Speed Dead +112 chain~ 135x3, 225x3, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2​

Floor Press w/ Football Bar +63lbs chain~ bar +Cxmany, 95+Cx5, 115+Cx5, 140+Cx5, 155+Cx5, 170+Cx5, 185+Cx5, 200+Cx4
Pec Fly/ DB Bicep Curl~ 70x12/ 45x7,70x12/ 45x7, 85x12/ 45x7​

 

[BrotherIron]

Had to get my 3rd day in and guess what.. back to back days. I shit loaded yesterday so I had the energy to push today and guess what?.. it worked.

WAVE2 WEEK4
OHP/ SQUAT

Standing Strict Press w/ Axle~ bar x many, 75x5, 95x5, 115x5, 145x5, 160x5, 160x5, 175x5​

Pause B. Squat (3 sec) +113lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 265+Cx3, 295+Cx3, 325+Cx3, 355+Cx3​

Hang Sid Lat. / Rear Delt~ 40x7/ 30x8, 40x7/ 30x8​

Farmers Walk~ 110x120ft, 110x120ft, 120x12-ft, 120x120ft.

 

[BrotherIron]

WAVE2 WEEK5 - ACTIVE RECOVERY
SQUAT/ OHP

B. Squat~ 145x5, 195x5, 255x10, 295x10​

H.S. OHP +monster mini~ 25+Bx10, 45+Bx10, 80+Bx10, 80+Bx10​

Low Cable Row~ 90x10, 90x10​

DEADLIFT/ BENCH

Conv. Deadlift~ 135x5, 225x5, 265x10, 315x10​

Floor Press w/ Football Bar +63lbs chain~ 95+Cx10, 135+Cx10, 135+Cx10​

Biceps Curl/ Pec Fly~ 25x12/ 55x12, 25x10/ 55x12​

 

[BrotherIron]

Enjoying my training. I found a gym 5min from my house that has 6 platforms and 6 1/4 cages. I'll train there 2x week and 2x at my main gym. Still using a lot of chain in my training which is why I'll use my main gym and all my specialty bars there. My main gym is also free for me which is a great thing too.

WAVE3 WEEK1
SQUAT/ OHP

B. Squat~ 145x5, 195x5, 235x5, 275x8, 315x8, 365x8​

H.S. OHP +monster mini (each arm)~ 85+Bx7, 95+Bx7, 105+Bx7, 115+Bx5​

KB Lunge/ Standing Leg Curl~ 35x10/35x5, 35x10/25x9​

Low Cable Row~ 120x10, 150x8, 150x8​

DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 275x2, 315x2, 365x2, 405x2, 455x2, 455x2​

Floor Press w/ Football Bar +63lbs chain~ 85+Cx3, 120+Cx3, 140+Cx3, 170+Cx3, 185+Cx3, 200+Cx3, 215+Cx3
H.S. RDL~ 90x10, 115x8, 140x8, 140x8​

Pec Fly/ Bicep Curl~ 85x12/ 45x7, 100x12/ 45x7​

​

OHP/ SQUAT

OHP w/ Axle~ 75x5, 95x3, 115x3,115x3, 115x3, 115x3, 130x3,130x3, 130x3, 130x3
Pause Squat (3 sec)+115lbs chain~ 145x5, 195x5, 225+Cx5, 255+Cx5, 285+Cx5, 315+Cx5, f.drop 255+Cx7​

Hang Side Lat/ Rear Delt~ 40x7/ 30x8, 40x7/ 30x8​

T-Bar Row~ 90x8, 90x8, 90x8​

Farmers Walk~ 110x120ft, 120x120ft, 120x120ft, 120x120ft

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[BrotherIron]

Training this week back to back to back so that means Fri, Sat, and Sunday training. Cutting my training short since I'm not getting rest from my training sessions this week.

WAVE3 WEEK2
SQUAT/ OHP

Squat~ 145x5, 195x3, 235x3, 275x3, 315x5, 365x5, 365x5, 405x5, 405x5​

H.S. OHP (each arm)+green band~ 25+Bx5, 45+Bx5, 70+Bx5, 90+Bx5, 100+Bx5, 110+Bx5, 120+Bx5​

Low Cable Row/ Standing Leg Curl~ 120x10/30x7, 150x8/30x7, 150x8/ 30x8​

DEADLIFT/ BENCH

Deadlift~ 135x5, 225x5, 285x8, 325x8, 375x8​

Floor Press w/ Football Bar +63lbs chain~ 85+Cx5, 115+Cx5, 140+Cx5, 155+Cx5, 170+Cx5, 185+Cx7​

Bicep Curl/ Pec Fly~ 45x7/ 85x10, 45x7/ 100x10, 45x7/ 100x70​

 

[BrotherIron]

Training back to back to back sucks balls.

WAVE3 WEEK2
OHP/ SQUAT

OHP w/ Axle~ 75x7, 115x3, 135x3, 155x2, 175x2, 195x2, 215x2​

Pause Squat +113lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 275+Cx3, 305+Cx3, 335+Cx3, f.drop 285+Cx5​

Hang Side Lat. / Rear Delt Cable~ 40x7/ 30x10, 40x7/30x10, 40x7/ 30x10​

Farmers Walk~ 100lbs x120ft (5 runs)