Found my way back...

[BrotherIron]

Back felt a lil shitty today so I cut back on my training a bit and did Donnie Thompson's Lower back protocol after. I'll start doing that again 1x week. Also got to use my new football bar and it's solid. I'm happy with it. It is a bit different than the old one so there will be an adjustment period. Weighed in at 248lbs this afternoon.

WAVE3 WEEK2 DAY2
DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 275x3, 315x8, 355x8, 405x7
Floor Press w/ Football bar +75lbs chain~ 95+Cx5, 135+Cx5, 150+Cx5, 165+Cx5, 180+Cx5, 195+Cx5, 210+Cx3
SLDL w/ DB +orange long band~ 85+Bx7, 85+Bx7
Cable Tri. OH Ext/ Pec Fly~ 120x8/ 145x10, 120x8/ 145x10, 120x8/ 145x10​

Donnie Thompson Lower Back Protocol

 

[GRIM]

loving reading this log

 

[BrotherIron]

loving reading this log

Thanks. I try to give some advice while I write in what I did. Hopefully, it'll help some and hopefully they won't make the same mistakes I did.

 

[BrotherIron]

Here's Donnie Thompson's Lower Back Protocol. For those who don't know, Donnie was the FIRST to total 3000 in a PLing meet.

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

 

[BrotherIron]

Not a bad day but I felt a bit beat up. Lower back was feeling henky so I rolled my glutes and inner thighs and I got some relief.

WAVE3 WEEK2 DAY3
OHP/ SQUAT

OHP~ 95x10, 130x3, 155x3, 175x2, 195x2, 215x2, 235x1
Oly Front Squat~ 135x3, 185x3, 225x3, 285x3, 315x3
Standing Good Morning~ 135x5, 190x5, 210x5, 230x5
Hang. Side Lat/ Rear Delt~ 40x5/15x15, 40x6/15x15
Hammer Curl~ 45x8, 45x8, 45x7​

Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft, 140x110ft

 

[BrotherIron]

I'm enjoying my fluff day. I'm not including any numbers b/c it's just a light day of 4 sets of 10 reps. As time goes on and I use weight worth mentioning, then I'll post it. I'm just happy to be able to incline bench again b/c my right shoulder had been keeping me from it for years.

WAVE3 WEEK2 DAY4
FLUFF DAY

IsoRow 4x10
StraightBar Pulldown 4x10
IsoIncline Bench 4x10
LyingLeg Curl 4x10​

 

[BrotherIron]

Gonna have to do my work so I have my meals ready when classes start on Aug 26th. I also will be changing my schedule. I'll be training Thurs, Fri, Sun, Mon (w/ Mon being a Fluff Day)

For speed squats, I add chain to the bar so as I rise with the bar the chain is lifted from the ground making the total weight increase. So for today, I had 325lbs on the bar + 110lbs in chain. When I was standing fully (top of the squat) the bar weighs 435lbs and when I'm in the hole (bottom of the squat) it's 325lbs. This makes me produce more force and generate more power to finish the squat. This also takes it easier on my joints since it's an explosive lift.

WAVE3 WEEK3 DAY1
SQUAT/ OHP

Speed Squat +110lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 325+Cx2, 325+Cx2, 325+Cx2, 325+Cx2, 325+Cx2

no belt and no knee sleeves​

KB Lunge (walking)/ Seated Leg Curl~ 50x10/ 90x10, 50x10/ 90x10
H.S. OHP +monster mini (each arm)~ 25+Bx7, 45+Bx7, 70+Bx7, 85+Bx7, 95+Bx7, 105+Bx7, 115+Bx7
Seated LowCable Row~ 100x10, 130x10, 140x8, 140x8​

Farmers Walk~ 100x110ft, 100x110ft, 110x110ft, 110x110ft

 

[BrotherIron]

Not a bad day... Bodyweight is down to 247lbs so strength is dropping a bit. Should start my DHB soon which should help hold onto it. Other than that, training went well. Bar is moving well. Trying a higher position for my belt. Will need to purchase a smaller lever belt with my waist going down from leaning up.

Dropping volume down as I'm leaning up. When I reset my numbers which will probably be after next month, I'll up my volume with the lighter weight. So, it'll be 5x5 for the first block, 4x5 for the second, and 3x5 for the third block.

WAVE3 WEEK3 DAY2
DEADLIFT/ BENCH

Deadlift~ 135x3, 225x3, 275x3, 315x3, 355x5, 405x5, 455x4
Floor Press +75lbs chain~ 95+Cx5, 135+Cx5, 160+Cx3, 175+Cx3, 190+Cx3, 205+Cx3, 220+Cx3
RDL +orange long band~ 85+Bx5, 90+Bx5, 95+Bx5
Cable OH Tri Ext/ Cable Pec Fly~ 120x8/150x10, 120x10/150x10, 120x10/150x10​

 

[BrotherIron]

Another day... more training. Nothing to tear underwear over but still getting it done. I did almost pass out on the last set of front squats. The bar was sitting on my trachea causing a blunt choke so I had to set it back on the rack, wait for a minute to get composed, and then knock the set out. That's one thing with performing front squats Oly style, you can literally choke yourself and pass out so be careful if you're going to do them.

WAVE3 WEEK3 DAY3
OHP/ SQUAT

OHP (standing)~ 95x8, 120x8, 145x8, 160x8, 175x8
Oly Front Squat~ 135x3, 185x3, 225x3, 265x3, 295x3, 325x3
Standing GM~ 135x5, 195x5, 215x5, 235x5
Hang. Side Lat./ Rear Delt~ 45x6/ 20x12, 45x6/ 20x12
Hammer Curl~ 45x8, 45x8, 35x12​

Prowler Push~ 90x110ft, 140x110ft, 140x110ft, 140x110ft, 140x110ft

 

[JDizzle619]

Here's Donnie Thompson's Lower Back Protocol. For those who don't know, Donnie was the FIRST to total 3000 in a PLing meet.

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies

Funny shit, I read the post a few back speaking of this protocol and was about to ask what it was, then bam, this popped up lmao. Thank you family


Sent from my iPhone using Tapatalk

 

[BrotherIron]

Funny shit, I read the post a few back speaking of this protocol and was about to ask what it was, then bam, this popped up lmao. Thank you family


Sent from my iPhone using Tapatalk

You're very welcome. Give it a try. It makes a big difference for me. My femurs get jammed into my hips from all the squats and deads. This frees them so they can sit properly. It also helps decompress my low back.

 

[JDizzle619]

You're very welcome. Give it a try. It makes a big difference for me. My femurs get jammed into my hips from all the squats and deads. This frees them so they can sit properly. It also helps decompress my low back.

See, in my years lifting I never thought of that. DL is my favorite lift so mine are probably shot out lmao.

 

[BrotherIron]

See, in my years lifting I never thought of that. DL is my favorite lift so mine are probably shot out lmao.

They also get bad if you have a desk job where you sit a lot. Give it a try and let me know what you think.

I'll add more videos to help everyone and also remind myself to do it too.

 

[BrotherIron]

Well, I had to walk to work yesterday (probably 3miles there and back) which SUCKED ASS in this 95 degree heat and 85+ percent humidity. Car battery was dead and uber wasn't working on my phone.

Got in and trained again today. Fluff "BBing" Day.

WAVE3 WEEK3 DAY4
FLUFF DAY

Plated Loaded IsoRow 4x10
Straight Arm Pulldown 4x12
Plate Loaded Incline Bench 4x10
Seated Leg Curl 3x10​

Speed Sled 135x110ft, 3 sets

 

[BrotherIron]

Weighing in at 247lbs so pretty happy with how squats went today. I could have hit 485 for a double no problem. I just keep plugging away.

WAVE3 WEEK4 DAY1
SQUAT/ OHP

Squat~ 145x5, 235x3, 285x2, 325x2, 365x2, 395x2, 435x2, 475x2
H.S. OHP+green band~ 25+Bx5, 45+Bx5, 70+Bx3, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3
KB Lunge/ Seated Leg Curl~ 50x10/90x10, 50x10/90x10
Seated Cable Row~ 100x10, 130x10, 140x10​

Farmers Walk~ 100x110ft, 100x110ft, 110x110ft, 110x110ft

 

[JDizzle619]

Weighing in at 247lbs so pretty happy with how squats went today. I could have hit 485 for a double no problem. I just keep plugging away.

WAVE3 WEEK4 DAY1
SQUAT/ OHP

Squat~ 145x5, 235x3, 285x2, 325x2, 365x2, 395x2, 435x2, 475x2
H.S. OHP+green band~ 25+Bx5, 45+Bx5, 70+Bx3, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3
KB Lunge/ Seated Leg Curl~ 50x10/90x10, 50x10/90x10
Seated Cable Row~ 100x10, 130x10, 140x10​

Farmers Walk~ 100x110ft, 100x110ft, 110x110ft, 110x110ft

Awesome to watch you’re progress family, motivating the shit out of me


Sent from my iPhone using Tapatalk

 

[BrotherIron]

Awesome to watch you’re progress family, motivating the shit out of me

Sent from my iPhone using Tapatalk

This has been quite the experience for me. I haven't been this light since I met my wife 13 yrs ago. She told me a month ago (actually longer) that my power belly had to go and I need to lean down like when we first met. So... as the saying goes, happy wife, happy life I decided to do as I was told and I began dieting. I started this whole thing at 275lbs and have slowly worked my way down to 246-7ish... My strength is down but I'm slowly working on getting it to where I'd like. I'd like to be squatting 555 and pulling 545 in the 242. What's not helping is the fact I'm just running a low dose of test and deca. I've decided to add DHB into the mix and hopefully that will help but I am constantly reminding myself that I'm dieting so keep it cool and as Donnie Thompson says... just b/c you can doesn't mean you should so if you're not feeling it that day... back it off and save it for another day.

 

[BrotherIron]

Well, squatting yesterday took it out of me and I missed 2 meals (carb meals) so I knew today would be a shit show. I dropped my speed pulls weight as well as my accessory lifts. Still a solid day and I"ll make sure I get all my carb meals in today.

For the speed pulls, I put 3 large 5/8" 6-foot chains on each side (there combined weight is 110lbs) so it's 295 bar weight and at the top with chains, it's 405. This is imho the best way to perform speed work. You have to produce more force to complete the lift. The chains are also linear in the additional weight whereas a band would be exponential meaning it wouldn't go 10, 20, 30, 40...lbs more. It would go 10, 20, 45, 85lbs... more. That sudden jolt imho makes you more susceptible to injury.

WAVE3 WEEK4 DAY2
DEADLIFT/ BENCH

Speed Pulls +110lbs chain~ 135x3, 225x3, 295x2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2,

1min rest betw and no belt​

Floor Press w/ Football Bar +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 170+Cx5, 185+Cx5, 200+Cx4, f.drop 170+Cx5
SLDL w/ DB +orange long band~ 90+Bx6, 90+Bx6, 90+Bx6
Cable Tri OH Ext/ Machine Fly~ 110x8/ 145x8, 110x8/ 145x8​

 

[JDizzle619]

This has been quite the experience for me. I haven't been this light since I met my wife 13 yrs ago. She told me a month ago (actually longer) that my power belly had to go and I need to lean down like when we first met. So... as the saying goes, happy wife, happy life I decided to do as I was told and I began dieting. I started this whole thing at 275lbs and have slowly worked my way down to 246-7ish... My strength is down but I'm slowly working on getting it to where I'd like. I'd like to be squatting 555 and pulling 545 in the 242. What's not helping is the fact I'm just running a low dose of test and deca. I've decided to add DHB into the mix and hopefully that will help but I am constantly reminding myself that I'm dieting so keep it cool and as Donnie Thompson says... just b/c you can doesn't mean you should so if you're not feeling it that day... back it off and save it for another day.

You can get the strength up, the 181 weight class can do ungodly lifts so it is possible lmfao. From what I see you have made serious progress and you’re strength is improving weekly family. That last quote is some real shit, I have hernias and all sorts of shit that can attest to that hahaha

 

[BrotherIron]

You can get the strength up, the 181 weight class can do ungodly lifts so it is possible lmfao. From what I see you have made serious progress and you’re strength is improving weekly family. That last quote is some real shit, I have hernias and all sorts of shit that can attest to that hahaha

Seriously. The biggest thing for me is I'm going to stop just doing TRT and start to add more and slowly increase strength since it'll help.

Did you see John Hack's 800lbs raw conventional deadlift? He is now the FIRST to total 2000lbs @ 181lbs RAW w/ SLEEVES. That's GODLY!

Here's a vid of him pulling...

To view this content we will need your consent to set third party cookies.
For more detailed information, see our cookies page.

Accept third party cookies