Found my way back...

[BrotherIron]

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]

Conditioning: Prowler Pushes - 90x110ft, 115x110ft, 135x110ft, 135x110ft, 135x110ft, 135x110ft
90sec rest in betw sets.

Tomorrow is deadlfts and squats.

 

[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​

 

[BrotherIron]

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​

 

[BrotherIron]

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]

Had to get in and do some conditioning since I couldn't on Thurs.

Prowler Pushes~ 90x110ft, 115x110ft, 135x110ft, 1135x110ft, 160x110ft, 160x110ft, 90x110ft

90 sec rest in betw. sets.​

 

[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 my 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​

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

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​

 

[Thor]

Nice work and nicely laid out BI.

 

[BrotherIron]

Thanks. Starting to push more and more. Time to turn it up. I've been slowly making progress but it's time to push it harder. I have some lofty goals since I'm a 242er now but I'm going to chip away at them until I reach them and eventually surpass them.

 

[BrotherIron]

My shoulder is feeling good. I need to floss my right elbow more often to get it better. I'll actually do it now in a minute. In the next block, I think I'll bench with an axle.

 

[BrotherIron]

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.

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.​

 

[BrotherIron]

WAVE5 WEEK4 DAY1
OHP/ DEADLIFT

Standing OHP~ 95x5, 140x8, 165x8, 190x7​

Sumo Pull w/ red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 355+Bx5, +Bx5, +Bx5​

Landmine Row~ 80x7, x7, 90x5, x5​

Front Raise/ Face Pull~ 35x6/ Red minix18, 35x6/ Red minix18​

Lateral Walk w/ Speed Sled~ 45x110ft, 90x110ft, 90x110ft

Fuck Yeah!!!!! Pushed tonight and the bar moved well.
WAVE5 WEEK4 DAY2
SQUAT/ BENCH

B. Squat~ 145x3, 195+Bx3, 235x3, 285x1, 325x1, 375x1, 415x1, 455x1, 495x1, r.band 535x1​

orange band took probably around 50lbs off​

Bench w/ football bar+75lbs chain~ 95+Cx5, 135+Cx5, 160+Bx5, 180+Cx5, 200+Cx5, 220+Cx3​

GHR~ BWx8, x8, x8​

Standing GM w/ buffalo bar~ 140x5, 190x5, 230x5, x5​

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

 

[BrotherIron]

Prowler Runs~ 115x110ft, 135x110ft, 135x110ft, 160x110ft, 160x110ft

 

[BrotherIron]

WAVE5 WEEK4 DAY3
DEADLIFT/ SQUAT

Speed Deadlift +orange band~ 135+Bx3, 225+Bx3, 265+Bx3, +Bx3, +Bx3, +Bx3, +Bx3, 295+Bx3, +Bx3, +Bx3, +Bx3​

1 min rest in between sets​

Box Squat +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 355x5​

should have not used band but got a bit overzealous.​

Walking Lunge~ BWx16, x16​

 

[BrotherIron]

Active Recovery Week so nothing to tear underwear over. Still a solid week. Got my training in and ready to start hitting it hard again this coming week.

WAVE5 WEEK5 DAY1, 2, 3
OHP/ DEADLIFT
OHP~ 135x10, x10
Sumo Dead~ 135x5, 185x5, 205x5, x5
Landmine Row~ 55x10, x10
Front Raise/ Face Pull~ 20x10/ Red mini x15, 20x10/ Red mini x15
Lateral Walks Speed Sled~ 80x110ft, 80x110ft, 80x110ft

SQUAT/ BENCH
Squat~ 145x5, 195x3, 235x5, 285x10, 325x10
Bench w/ Football Bar +75lbs chain~ 95+Cx5, 135+Cx10, 135+Cx10
GHR~ BWx8, x8
Biceps Curl/ Wide Grip Pulldown~ 25x10/ 100x10, 25x10/ 100x10

DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 275x10, 325x10
Box Squat (18" box)~ 135x5, 185x5, 225x5, x5
SLDL w/ DB~ 60x10, x10
Walking Lunge~ BWx12, x12
Wide Grip Pulldown/ Biceps Curl~ 110x12/ 25x10, 110x12/ 25x10
Speed Sled Drag (backwards)~ 90x110ft, 135x110ft, 135x110ft, 135x110ft

 

[BrotherIron]

Not a bad start to a new wave. A few changes were made... ie lifts were subbed.

Gotta figure out this right arm/ elbow issue. I need to be more diligent about flossing it b/c I get do get relief when I do it.
WAVE6 WEEK1 DAY 1 & 2
OHP/ DEADLIFT

Standing OHP~ 95x5, 135x5, 170x3, 190x3, 210x3, 175x10​

Sumo Block Pull (speed) +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 345+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​

50 sec rest​

Landmine Row~ 45x10, 80x7, x7, 90x6, x6 f.drop 55x10​

Front Raise/ Face Pull~ 35x7/ Red mini x18, 35x7/ Red mini x18​

Lateral Walk Sled~ 90x110, 115x110, 135x110, 135x110

Adductors have been really tight lately. rolled them out but I need to break out the lacrosse ball b/c it wasn't enough.
SQUAT/ BENCH

Speed Squat +130lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, 275+Cx3, +Cx3, +Cx3, +Cx3, 295+Cx3, +Cx3,+Cx3,+Cx3​

only 50 sec rest​

Bench w/ football bar+75lbs chain~ 95+Cx5, 135+Cx5, 165+Cx5, 185+Cx5, 205+Cx3, 215+Cx3, f.drop 185+Cx3​

Standing GM w/ reg. bar~185x5, 205x5​

GHR~ BWx10, x10, x8​

Incline Bicep Curl/ Reverse Bar Pressdown~ 30x10/50x10, 35x10/50x12, 35x7/60x10

 

[BrotherIron]

Had a fucking stupendous day today. 485x4 felt great and I had another in the tank maybe 2. I was thrilled at how it felt. I was toast after pause squats so I subbed in pull-throughs (I'll up the weight on these) and I think I'll keep them in. I didn't perform my BW walking lunges and I'll make sure I do them next week. Snatch grip RDL's after conv. pulls and pause squats would have been just to much.

WAVE6 WEEK1 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x3, 315x1, 365x1, 405x1, 445x1, 485x4 PR @ this bodyweight
Pause Squat (3 sec)~ 135x3, 225x3, 255x3, 285x3, 315x3, 345x3
Cable Pull Throughs~ 38x10, 49x10, 60x10​

Wide Grip Pulldown/ Hammer Curl~ 100x10/40x10, 120x10/40x10, 120x10​

 

[Wacker]

Brotheriron what is your goal are you training more for powerlifting than BB?

 

[BrotherIron]

I am a PLer. I wouldn't say retired but it's been over 10yrs since I've stepped on a platform with people in front cheering and anxiously waiting to see lifts performed. I say not retired b/c I'll lift for strength till they throw dirt on top of me and actually with the newer lighter version of me (242) I may compete again. We'll have to see what my shoulder is able to hold. I sustained some bad injuries to it back when I was Oly lifting and opted not to have it cut. I work around it as best as possible.

The goal for this year is to get my pulls and squats back in the mid-high 5's. I know it's not worth tearing underwear over but for a master's lifter and raw, it won't be bad and I don't plan on stopping there. I may even step back on the platform and compete again. I have a few friends who want to see it happen so who knows. If I decide to compete again I'll have to be on more than just TRT.