Found my way back...

[BrotherIron]

Not a bad day if I do say so myself... Still dealing with my right elbow. Gotta floss and work rehab more often. Been a lil lazy with it b/c of school, work, etc. Very happy with how easy 405 felt. I'll up next micro block.

WAVE6 WEEK2 DAY1
OHP/ DEADLIFT

Standing OHP (speed/strict)~ bar x many, 95x5, 135x3, x3, x3, x3, x3, x3, x3, x3, x3​

Sumo Deadlift off 25lbs bumper~ 135x3, 225x3, 275x3, 315x3, 365x3, 405x5, x5, x5​

Landmine Row~ 80x8, x8, x8​

Front Raise/ Rear Delt~ 35x7/ 20x10, 35x7/ 20x10​

Lat. Walk w/ Speed Sled~ 90x110ft, 115x110ft, 135x110ft, 135x110ft, 135x110ft

 

[BrotherIron]

I thought I had tweaked my left knee but during foam rolling it, I found my left quad to be VERY tight/ uncomfortable. After it felt better and felt better doing some BW squats. That could be the culprit for my nagging knee pain which comes and goes. I'll start rolling my left leg out each day and probably roll my right as well too. Flossing has been helping my elbow. I didn't wear my sleeves and was not in pain when benching so that's a good thing. So learning a bit more of what I need to do and not it's just doing it and following through.

WAVE6 WEEK2 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x3, 325x3, 365x5, 405x5, 445x5, x5​

Bench w/ flootball bar +75lbs chain~ 95+Cx5, 135+Cx5, 155+Cx7, 175+Cx7, 195+Cx6​

Standing GM w/ reg. bar~ 135x5, 185x5, 205x5, 225x5​

GHR~ BWx8, x8, x8​

Incline Curl/ Reverse Grip Pressdown~ 35x8/ 50x15, 35x8/ 60x15​

 

[BrotherIron]

Weight the felt heavy as hell. I got everything done but wow... it felt like the bar was misloaded with how heavy it felt.

WAVE6 WEEK2 DAY3
DEADLIFT/ SQUAT

Deadlift~ 135x3, 225x3, 275x3, 325x5, 365x5, 405x5​

Pause Squat (3sec)~ 135x3, 225x3, 255x5, 285x5, 315x5​

Walking Lunges~ BWx15, x15​

Cable Pull throughs~ 50x10, 60x10, 70x10
WideGrip Pulldown/ Straight Arm Pulldown~ 120x10/ 60x10, 140x10/ 60x10, 140x10/ 60x10
​

 

[BrotherIron]

Gotta do something about this right elbow. I know it's tendonitis so I'm switching to Z-Press b/c I know it's going to be lighter weight but I'm going to work a lot of volume and see if it's easier on my elbow.

WAVE6 WEEK3 DAY1
DEADLIFT/ OHP

Standing OHP~ 95x5, 125x2, 155x2, 180x2, 205x2, 225x1, 245xfail, 185x5
Speed Sumo Block Pull + red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 315+Bx3, 335+Bx3, 335+Bx3, 335+Bx3, 335+Bx3, 335+Bx3, 335+Bx3​

Trap Bar Row~ 185x8, 205x6, x6​

Front Raise/ Rear Delt~ 35x10/ 20x12, 35x10/ 20x12​

Lateral Walk Speed Sled~ 90x110ft, 115x110ft, 135x110ft, 135x110ft.

 

[MattyIce]

Lateral or medial tendinitis?
Excellent log btw. Thank you sir.

 

[BrotherIron]

medial...

Glad it's helping. Going to add to it. soon. Time to take it up a notch.

 

[BrotherIron]

So I train at 2 gyms. One has a bunch of my stuff. The other is a commercial spot but I've been using bands in there. I spoke to the manager and he's ok with me brining chains so I'll take a set there. I don't want to carry around more than 1 set b/c a set weighs 45lbs which isn't light. I plan on using bands and chains on my speed work there. So for example next week I'll use monster minis + big set so that's 105 total weight betw the chain and bend tension. Should be fun.

 

[BrotherIron]

I was able to bench with a straight bar (axle) for the first time in 14months. I've been using a football bar for the past year due to my right shoulder being permanently fucked up. I was shocked and extremely happy with how benching went tonight. I know the weight isn't much but that's not the point. I now have a starting point and can slowly work from there.

WAVE6 WEEK3 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x3, 305x12, 355x12, 405x12​

Bench w/ Axle +75lbs chain~ 75+Cx5, 95+Cx3, 115+Cx3, 135+Cx3, 165+Cx3, 185+Cx3, 205+Cx3, 225+Cx3
Standing GM~ 185x12, x12, x12
GHR~ BWx12, x12​

Incline Curl/ Reverse Grip Pressdown~ 35x10/ 80x15, 35x10/ 100x15, 35x7/ 120x15​

 

[BrotherIron]

Training went well... all things considering. I pulled my last set without closing my lever on my belt so it was basically a beltless set which is a PR for me at this weight. I had to train by myself so I had to dig deep. Would have been nice to have had the crew but shit happens... Weight is holding at 244lbs which is nice. I'm going to start leaning up for a side hustle of mine but I don't want to drop weight so I'm only going to add 1 more sled push day.

WAVE6 WEEK3 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x3, 315x3, 355x5, 405x5, 455x6​

decided to get an additional rep to make it a beltless PR.​

Pause B. Squat (3 sec)~ 145x3, 195x3, 235x3, 265x3, 295x3, 325x3, 355x3
Walking Lunge~ BWx15, x15​

Cable Pull-throughs~ 80x15, 100x15, 120x15​

Wide Grip Pulldown/ StraightArm Pulldown~ 120x12/ 50x10, 140x10/ 50x10, 140x10/ 40x10​

 

[BrotherIron]

Solid training... Getting into the swing of sumo. Ran late so cut the training short. Had to cut my squat day short too but got what mattered done. 505 was walked out, with sleeves, and a belt. No wraps. Things are getting fun again.

WAVE6 WEEK4 DAY1&2
DEADLIFT/ OHP

Sumo Deadlift off 25lbs bumper (very low block)~ 135x3, 225x3, 275x3, 315x3, 365x3, 405x5, x5, x5​

Z-Press~ 65x5, 95x5, 115x5, 135x5, 150x5, 165x4, f.drop 135x8​

Trap Bar Row~ 135x8, 185x6, 205x6, x6​

Lateral Walk w/ Sled~ 90x110ft, 135x110ft, 135x110ft, 135x110ft

SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 285x1, 325x1, 375x1, 415x1, 455x1, 505x1, f.band 535x1​

Bench w/ axle +75lbs chain~ 75+Cx5, 95+Cx5, 115+Cx5, 155+Cx5, 175+Cx5, 195+Cx5, +Cx5​

 

[TSizemore]

I'm gonna have to dive a little deeper into this..... I'm seeing a pretty sophisticated Progressive Overload pattern here

 

[BrotherIron]

If you're interested, I'll post what I'm currently doing; sets, reps, rest periods, etc.

 

[BrotherIron]

This is what I'm currently doing this training block. (now this layout is due to class and school) You choose 1 of the movements and the training block is 4-5 weeks. After you rotate in the next. The goal is to perform the lift long enough to benefit but not too long where gains stop.

THURSDAY
OHP Primary Lift - Standing OHP, Push Press, Z-Press
Deadlift Secondary Lift - Sumo Deadlift (off blocks, floor, deficit)
Back Assistance - Landmine Row, Trap Bar Row, Bent Over Row
Shoulder Assistance (SS) - Lateral Raise, Front Raise, Rear Delt
Lateral Walks w/ Speed Sled - conditioning and hip/glute prehab

FRIDAY
Squat Primary Lift - Back Squat
Bench Secondary Lift - Floor Press, Flat Bench, CGBP
Back Assistance - Standing GM, Seated, GM, Suspended GM
Leg Assistance - GHP, Lying Leg Curl, Standing Leg Curl
Arm Assistance (SS) - Incline DB Curl, Hammer Curl, DB Curl/ Rope Pressdown, JM Press, ReverseBar Pressdown

SATURDAY
Prowler Pushes

SUNDAY
Deadlift Primary Lift - Conventional Deadlift
Squat Secondary Lift - Box Squat, Front Squat, Pause Squat (3 sec)
Back Assitance - Cable Pull through, SLDL w/ DB, KB swings
Leg Assistance - Walking Lunges, Bulgarian Split Squat
Back Assitance - Wide Grip Pulldown, Straight Arm Pulldown, Medium Grip Pulldown

Now, this is just the days and movements. You also need the layout in terms of endurance, speed, volume, and heavy days. The primary lifts are performed differently each day to build strength, size, speed, and longevity.

 

[BrotherIron]

Training this week was abridged due to the fact that everything is closed and I didn't want to be out longer than necessary.

WAVE WEEK1 DAY1, 2, 3
OHP/ DEADLIFT

Z-Press~ bar x many, 95x5, 115x5, 135x5, 150x5, x150x5, 165x4​

Sumo Dead off 25lbs bumper +red mini band~ 135x3, 225x3, 275x3, 335+Bx3, +Bx3, +Bx3, +Bx3, +Bx3​

TrapBar Row~ 135x8, 185x7, x7, x7​

FrontRaise/ Rear Delt~ 40x5/ 25x10, 40x6/ 25x10​

Later Walk w/ Sled~ 45x110ft, 90x110ft, 115x110ft, 115x110ft

SQUAT/ BENCH

Speed Squat +145lbs chain~ 145+Cx3, 195+Cx3, 235+Cx3, +Cx3, 255+Cx3, 255+Cx3, 255+Cx3, 255+Cx3, 275+Cx3, 275+Cx3, 275+Cx3, 275+Cx3​

Bench w/ Axle +75lbs chain (semi close grip)~ bar+C x many, 75+Cx5, 95+Cx5, 115+Cx5, 135+Cx5, 160+Cx5, 180+Cx5, 200+Cx5, 200+Cx6​

Seated GM~ 135x5, 185x5, 185x5​

Seated Leg Curl~ 100x10, x10, x10​

​

DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x2, 325x1, 365x1, 415x1, 455x1, 475x1, 495x1​

Cable Pullthrough~ 80x12, 100x12, 120x12​

Reverse Hyper Ext.~ 20x25​

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[BrotherIron]

Thank GOD... my gym is still open. I was informed though that there is pressure for it to close during the COVID outbreak. I won't go into a debate about what I think. I will say I'm in school for microbio so I wish people would stop telling me what to do.

I'm going to change my layout after this block. I think pulling 2x week isn't giving me enough time to rest/ recovery (esp. my CNS)

WAVE I don't know anymore WEEK2 DAY1
OHP/ DEADLIFT

Z-Press~ bar x many, 95x5, 135x3, 150x3, 165x3, 180x3​

Sumo Deadlift w/ low block~ 135x3, 225x3, 275x3, 315x3, 365x3, 405x3, 405x3, 405x5​

Trap Bar Row~ 135x6, 185x7, x7, x7​

Front Raise/ Rear Delt~ 40x5/ 25x12, 40x5/ 25x10, 30x9/ 15x15​

Lat. Walk w/ Sled~ 45x110ft, 90x110ft, 90x110ft, 90x110ft

 

[BrotherIron]

Well... things have gotten more strict at my gym. Only 10 people in at a time and the workouts have to be under 45min *all the time we get*. I got in and got done the most important things and threw in 1 assisting lift.

WAVE covid WK2 DAY2
SQUAT/ BENCH

Squat~ 135x3, 225x3, 275x3, 315x3, 375x5, 415x5, 455x5​

Bench w/ Axle +75lbs chain~ bar +C x many, 75+Cx7, 115+Cx7, 135+Cx7, 155+Cx7, 175+Cx7​

Seated Leg Curl~ 80x12, 100x10, 100x10​

 

[BrotherIron]

Still getting it done. Had to pay homage to my gym owner and good friend so I gave him a gift for what he's doing for me. Still limited to 30min in training so cut it short but who cares.... I got to train.

WAVE Covid WK2 DAY3
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 275x3, 325x8, 375x8, 415x7
Paused B. Squat (3 sec)~ 145x3, 195x3, 235x3, 275x3, 305x3, 335x3
Cable Pull-throughs~ 80x18, 100x18, 120x12​

 

[BrotherIron]

Had a shit meal before training... Since the state is clamping down I didn't wait the normal 1.5hrs before training so I could tell I moved a bit slower since my body was working on digesting the food. Still only allowing 10ppl in the bldg. and workouts are under 40min.

WAVE Covid WK3 DAY1
DEADLIFT/ OHP

Sumo Deadlift on low block (25lb bumper) +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 335+Bx3, +Bx3, +Bx3, +Bx3, +Bx3, 315+Bx3 (floor)​

Z-Press~ bar x many, 95x8, 120x8, 135x8, 150x7​

WideMagGip Pulldown~ 100x15, 140x10, 140x8, 120x10​

Incline Curl/ Rear Delt~ 30x7/ 20x12, 30x7/ 20x12, 30x6/ 20x10​

 

[BrotherIron]

Well, the gvnr signed and passed a stay at home order starting tonight at 6pm so when I got done training I took my axle, 75lbs chain, and I have someone brining some 45's to my house. Looks like I'll do a modified workout for a week or 2. My gym is still open but the news is talking about fines and misdemeanors if caught out.

WAVE Covid WK3 DAY2
SQUAT/ BENCH

Squat~ 145x3, 195x3, 235x3, 275x3, 325x8, 375x8, 415x7
CGBP w/ Axle +75lbs chain~ bar x many, 75+Cx5, 115+Cx3, 135+Cx3, 155+Cx3, 175+Cx3, 195+Cx3, 215+Cx3, 235+Cx2
Seated Leg Curl~ 80x12, 90x10, 90x10​

 

[BrotherIron]

Ok, so I'm done with this block... I know it's a bit premature but the governor passed a "stay at home" order where if we're caught out we get fined and possible jail time. So... I brought my axle home, 75lbs chain, short bands (red, green, orange), low blocks. and a friend is supposed to drop of plates (so far I have 2 45's). I should be getting 35's, 25's, and 10's. If I have all of that I'll be good to go for posterior chain work. I also have a speed sled so I can do conditioning.

My 3 Days are going to be:

DAY1

Sumo Deadlift +Chain +Band​

Z-Press​

Bent Over Row​

Plate Front Raise/ Chain Rear Delt​

DAY2

Floor Press +Chain​

Triceps Ext. w/ Chain​

Pec Fly w/ Chain​

Barbell Biceps Curl​

​

DAY3

Conv. Deadlift +Chain +Band​

Standing OHP​

SLDL +Chain​

Meadow Row​

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