Found my way back...

[BrotherIron]

Knee is still bothering me so I took it easy in training today. I used bands instead of chains so only 70lbs band tension instead of 110lbs chains. The 70 felt like literally nothing which was good since my left knee is still not 100%. Lowered my front squats too.

WAVE1 WEEK4 DAY3
DEADLIFT/ SQUAT

Speed Pulls +70lbs band~ 135+Bx2, 225+Bx2, 275+Bx2, 295+Bx2, 295+Bx2, 295+Bx2, 295+Bx2, 315+Bx2, 315+Bx2, 315+Bx2, 315+Bx2, 315+Bx2, 315+Bx2​

no belt and no straps. 1 min rest & chalk.​

Oly Front Squat~ 135x3, 185x3 225x3m 245x3m 265x3​

SLDL w/ DB +orange band~ 80+Bx7, 85+Bx7, 90+Bx7, 95+Bx7​

Straight Arm Pulldown/ Hammer Curl~ 35x12/ 45x7, 45x12/45x9, 55x8/ 45x9​

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

 

[BrotherIron]

This week is active recovery so taking it easy and took out front squats, lunges, and farmers. I may put in box squats in place of front squats to give my knee a break.... we'll see.

I also decided to drop my bar weight a bit and add more band and chain weight. The goal of speed work is to be as explosive as possible and it's better to be a little light than have it to heavy and be a little slow.

So for pulls, I'm going to do orange short which is 90+ lbs band tension and then bar weight will be around 255-275lbs + 90+ band tension. I'm also dropping the bar weight on squats and I'm going to put another big chain so it'll be something like 245-275 +150lbs chain. And instead it being 10 sets of 2 reps, I'll do 8 sets of 3 reps.

 

[BrotherIron]

Thinking of trying something a lil crazy...

I've toyed with the idea of using bands and chains for my speed work.

Use just bands and it beats the shit outta me...seems to cause injuries easily. Use just chains and it's not moving the bar faster than gravity which means it's not as effective. So... what do you do? How about putting both together? It's not a good as just bands but like I said just bands beat the shit out of me.

Try pulling 255 bar weight with 110 band weight. It's just brutal but what about 70 band weight and 35 chain weight? I'm thinking it's somewhere in between. Worth trying if you ask me so I'm thinking I'll give it a try.

And of course the bar needs to move FAST. Speed work has to be explosive/ dynamic/ violent. Move to slow and it's not speed work so it's always smarter to go lighter than heavier.

I'm also switching from doubles to triples since I'll be lowering the weight.

 

[BrotherIron]

So I only trained 2x during my recovery week to let my knee rest. I've also dropped front squats for this new block. I've trained them for 3 blocks straight so I'm subbing in box squats in place of the oly front squats. They'll give my knee some rest and really work my hams. I took out farmers as well since that strains my knee and put in sleds so I'll perform sled work 3x week. Weight is holding at 243lbs.

WAVE2 WEEK1
OHP/ DEADLIFT

OHP~ 95x5, 135x5, 155x5, 175x5, 195x5, 195x5​

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

Bent Over Row~ 185x8, x8, x8, x8​

Hang. Side Lat./ Rear Delt~ 45x6/20x15, 45x6, 20x15​

Speed Sled Lat. Walk~ 90x110ft, 115x110ft, 115x110ft, 115x110ft

 

[BrotherIron]

Couldn't count today for shit. I ended up putting 145lbs in chain on my bar for speed squats. I could feel my knee a bit but it didn't hurt so I was happy. I had to cut my workout short since I went to my original gym so it took me 45+ min in commute time (each way).

So my speed squats for ex. I had 245 bar weight + 145 chain weight so at the top of the lift there was a total of 390 weight. The reason for this is that I have to create my power/ force to complete the lift. It also takes some stress off the knees because when I'm in the lowered (eccentric) portion of the lift the total weight is less since some of the chain is on the floor and not loaded on the bar. In case anyone is wondering what the reason is for speed work.

WAVE2 WEEK1
SQUAT/ BENCH

Speed Squat +145lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 245+Cx3, 245+Cx3, 245+Cx3, 245+Cx3, 275+Cx3, 275+Cx3, 275+Cx3, 275+Cx3, 275+Cx3​

no belt but I did put my single ply sleeve on my left knee.​

Floor Press +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx5, 170+Cx5, 185+Cx5, 200+Cx5​

Walking Lunges/ Seated Leg Curl~ BWx15/ 90x12, BWx15/ 90x12​

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[BrotherIron]

Didn't get to train on Sunday like usual. I had fam over and they didn't leave till the gym closed and I didn't want to do the other gym which is 24hrs b/c it was late and deadlifting late just doesn't go well so I trained today instead. Put in box squats in place of front squats. I'll probably do these for 10 weeks to give my knee a break.

WAVE2 WEEK1
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 315x3, 360x2, 405x2, 450x2, 450x2​

Box Squats (parallel box)~ 135x5, 185x5, 225x5, 255x5, 285x5​

SLDL w/ DB +orange band~ 80+Bx7, 85+Bx7, 90+Bx7, 95+Bx7​

Straight Arm Pulldown/ Hammer Curl (SS)~ 38x10/ 45x10, 47x10/ 45x10, 61x10/ 45x10​

Prowler Push~ 100x110ft, 150x110ft, 150x110ft, 150x110ft

 

[BrotherIron]

Weight holding around 244lbs so I'm happy b/c if you remember I'm trying to stay just at 242 b/c I may do a meet next summer. I figure I won't have to drop at all and I can hop back on the platform and have some fun. I'm not looking to make any waves... I just miss the feeling and it's a place to start since I"ve never been a 242'er.

WAVE2 WEEK2 DAY1
OHP/ DEADLIFT

Speed OHP~ bar x many, 115x5, 145x3, x3, x3, x3, x3, x3, x3, x3, x3​

only took 40sec rest in btw sets. no elbow sleeves and no belt​

Sumo Deadlift~ 135x3, 225x3, 275x3, 305x5, x5, x5​

Bent-Over Row~ 135x10, 195x8, x8, x8, x7​

Hang Side Lat./ Reat Delt~ 45x5/20x12, 45x5/20x15​

Speed Sled Lat. Walk~ 90x110ft, 115x110ft, 115x110ft, 115x110ft, 115x110ft

 

[BrotherIron]

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​

 

[BrotherIron]

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]

Right shoulder is feeling like shit today. Did what I needed to and that was it. I need to find a sports massage who is close. My girl is now over an hour away and so she won't be working on me for a long time. Hoping to find someone close b/c my shoulder is telling me it's time. I'll probably up the rehab in the meantime.

WAVE2 WEEK3 DAY1
OHP/ DEADLIFT

OHP~ 95x5, 135x5, 160x3, 185x2, 205x2, 225x2, x2​

Sumo Dead~ 135x3, 225x3, 275x3, 315x3, 345x3, x3, x3​

Bent Over Row~ 135x10, 195x8, x8, x8, x8​

Hang. Side Lat/ Rear Delt~ 45x8/20x15, 45x8/20x15​

Speed Sled Lat. Walks~ 90x110ft, 115x110ft, 115x110ft, 115x110ft, 115x110ft

 

[BrotherIron]

Not a bad day. Pushed a bit on floor presses and shoulder felt ok so I'll push some more.

WAVE2 WEEK3 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 265x8, 315x8, 365x8​

Floor Press w/ Football bar +75lbs chain~ 95+Cx7, 135+Cx7, 155+Cx3, 180+Cx3, 195+Cx3, 210+Cx3, 225+Cx3, 240+Cx2​

Lunge w/ KB/ Seated Leg Curl~ 30x12/ 95x12, 30x12/ 95x12​

JM Press~ 75x12, 85x12, 95x7​

Red mini tri. pressdown Band x25, x25​

 

[BrotherIron]

Ran out of time so my workout was cut short. Had mid-terms this week and still have an exam and lab report this Tues. Somehow got all this done under an hour so very little rest time since had to set up and break down everything.

WAVE2 WEEK3 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 315x5, 365x5, 405x5, 415x5​

Box Squat (18" box)~ 135x3, 185x3, 225x3, 255x3, 285x5, x5, x5​

SLDL w/ DB +orange band~ 85+Bx7, 90+Bx7, 95+Bx7​

Straight Arm Pulldown/ Hammer Curl~ 38x12/ 45x12, 49x12/ 45x12, 60x6/ 45x8​

 

[BrotherIron]

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]

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

 

[millenium girl]

Nice work! Keep it up (following this log).

 

[BrotherIron]

Thanks.

 

[BrotherIron]

ACTIVE RECOVERY
WAVE2 WEEK5 DAY1
OHP/ DEADLIFT

OHP~ 95x10, 120x10, 140x10
Sumo Dead~ 135x5, 185x5, x5​

Bent Over Row~ 135x12, x12​

Lat. Raise/ Rear Delt~ 25x12/ 15x15, 25x12/ 15x12​

Lat. Walk Speed Sled~ 70x110ft, 70x110ft, 70x110ft, 70x110ft

 

[BrotherIron]

Crazy but Im thinking about keeping the box squat on a 18" box. My knee hasn't been feeling good when I switched to a 20" box. Could be in my head but we'll see.

 

[BrotherIron]

Since it's recovery week I skipped Day2 to give my knee a break. I did train today and did a lot of sled drags.

WAVE2 WEEK5 DAY3
DEADLIFT/ SQUAT

Conv. Dead~ 135x5, 2245x10, 295x10​

Box Squat (off 18" box)~ 135x5, 185x5, x5,​

SLDL w/ DB +orange band~ 60+Bx12, x12​

Straight Arm Pulldown/ Hamer Curl~ 38x12/30x12, 38x12/30x12​

Sled Drag (around waist)~ 90x125ft, 90x125ft, 90x125ft, 90x125ft. Holding and walking reverse 90x125ft, 90x125ft

 

[BrotherIron]

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