friday

squat

6x1x405

1x1x455

stiffs

315x10

sumo

315x5

upright rows

2x10x135

bench

trained in royal oak with ben, feldman, and israetel tonight. good to get together with them again.

bench, wasnt sure what i wanted to do so i did a heavy warm up

up to 385x1 medium grip

add 2 board, ~80 lbs of chain, medium grip

2x4x315

neutral grip db bench

1x10x100

1x15x100

db rollers

1x10x45

standing barbell behind the neck tri extensions

1x10x95, dropped and did 12 pushups

JMs with closer grip

1x12x135

tweaked my pec tonight, hopefully nothing major

deads

shoveled snow and ice for my grandma in the AM, this sucked so i count it as GPP

lifted with kk again today, strong guy especially for not really lifting for anything but recreation

ME deads

up to 315x3 both conventional and sumo

365x1 sumo (PR)

365x3 conventional

405x fail sumo, still getting there

405x3 conventional (ugly, cant believe my form is still so bad after all the progress i thought i was making)

425x5 (still ugly but couldnt let kk beat me)

lat pull downs

3x10

power squat machine

belt and knee wraps

8 plates per side x 20 reps (GPP)

round to good back raises

3x10xBW

pull ups

1x12xBW

ME bench

started the new lifting cycle. was pressed for time today because i was supposed to see a movie with my dad. trained with MK's brother KK.

ME close grip off of a foam roller

275x3

315x3

365x8 or 9, lost count, wanted 10

JMs

235x6

185x10

DB shrugs

2x20x130

got this done in like 35 minutes, still missed the movie, it was sold out. feel like a dick, but a strong dick

Bench/Chest

Time to get sore and grow as I come off the diet and begin rebounding

Wide Grip Bench - 275x5, 295x5, 315x4

DB Bench - 105's x13,10

Flyes - 40'sx3x12

Cable Flyes SS with deficit pushups lol - something by a lot to failure

dynamic lower

DE box squats

4x2x315 no belt to low box

add belt

405x1,1,1 did not rack the bar, but took 10 seconds between singles

DE deads

4x2x315 no belt, alternated sumo and conventional

add belt

405x1 conventional, this moved a little slower than i wouldve liked so i decided not to risk missing it sumo on a DE day that is technically still part of my deload

power squat machine

1x20x7 plates per side, posterior chain is rocked

bench

as per usual i deviated from the plan and went in to bench because i felt good. still feel good

bench (full range/regular grip)

couple tripples to 315

single at 385 (there were some skinny high schoolers leaning on my bar so i felt compelled to do something worthwhile)

add rolled up yoga mat, close grip

315x10

bent rows (not to the floor)

135x10

225x10

standing db military

50x10 (neutral grip)

35x10 (normal grip)

superset v-pohl rows with tri extensions

stack: 2 sets x 10/8

workout

cant really consider this much of anything. different commercial gym tonight, went in feeling beat to shit still. decided that the rest of this week will be completely off or if anything just extra workout style stuff (high rep very low weight). i think the heavier than planned lifting took more of a toll on me than usual over 3 weeks plus the last few days of drinking havent helped either.

shoulders were still sore from military pressing like a dick so getting under a squat bar was not happening easily and deads were out since my hams were still sore. came up with something i thought was clever: put the manta pad (blue thing that locks onto your traps) on the squat bar, then hooked the hanging leg raise things onto the bar. set myself up under neath and grabbed the loops trying to mimic a cambered or safety squat bar

225x10

315x10

done

RDLs

2x10x225

taught my buddy and a gym guy how to do JM presses then left

contrast shower

Bloat

Finished dieting yesterday, ended up weighing 247, down from 271 7.5 weeks ago. Ate tons of food and had a decent workout, didn't push things too hard yet:

Speed Bench - 245x6x3, 325x1 paused easy
Wide Pullups - BWx11 (PR), BWx3x5
Military Press - 170x5, 180x5, 190x5, 225x2 (PR)
Underhand EZ Bar Row - 175x3x10
Tricep Rockers - 50x15,12,10

Gonna be getting back to some decent weights over the next few weeks as my bodyweight comes back up

Goings On

As per my first post, I have distal clavicle osteolysis of my right shoulder. Essentially, the tip of my right clavicle has undergone structural changes that have shown up clearly on x-rays. The distal clavicle has actually "eroded" and is jagged when looking at the film. This condition leads to everything hurting. There is no chance I could ever bench or do a chest press again with this condition, not to mention it hurts during normal everyday life. Around my birthday (May) I decided to give it 6 months of conservative measure in order to resolve on its own without surgical intervention. I cut out all pressing exercises completely (no overhead, no DBs, no bench, nothing) with slight improvement over many months, but nothing close to normal fucntion.

So, I saw an orthopedic surgeon who works for the USC football team around a month ago. Decided to go ahead with arthroscopic surgery on the right shoulder. The guy has been doing the scope for 15 years and has been employed by the likes of the LA Dodgers, Kings, and Anaheim Ducks. Sounds like I'm in good hands.

The procedure involves making a few scope portals (incisions) for access in different areas. I guess there are two approaches: bursal and superior approach. My surgeon will go the bursal route because it allows a good view of the rotator cuff just to make sure nothing else is wrong. Once all the soft tissue around the AC joint is cleared, he will resect an amount of the end of my clavicle, to be determined. Really, this just means they take a small rotary tool and grind off the end of the damaged clavicle. Supposedly it's an "easy" surgery and should be done within an hour.

Doc says recovery will be 2-3 months until I can start lifting again. I will be in a sling post-op only for as long as I need it. Passive ROM work will probably start as soon as I take the sling off. Scar tissue will fill in where the clavicle has been resected and function as a cushion to the AC joint.

Pre-op is a few days after I get back from Michigan (I have a whole page of technical questions for this poor guy) and surgery is 1/12. Have never had a surgery in my life, so this should be an experience.

After recovery, I have no intention of benching full ROM ever again. If I do decide to go back to a bar (which I will in time), it will be with 2-board minimum to restrict traction and opening the AC joints. No sense in performing a full range bench since I have no intention to compete again.

That is all.

bench day

trained at lifetime since all the other gyms were closed by the time i could go. so todays lift has to be prefaced with the past week for me. i got drunk as shit all day wednesday after my exams, barely ate thursday and tried to play catch up on sleep. friday i went out with my buddy and drank a dozen beers more then planned, shit sleep again. woke up early yesterday to drive 4 hours away for a wedding. felt awful all day and thought i was getting sick, hopefully im getting around that with sleep and food tonight.

bench day, wasnt sure how things would go since i was still tired and took forever to warm up

medium grip full range

275x5

315x5

365x4+1 with help, honestly think i could have hit 7 if i were fresh

narrow/neutral grip DB flat bench

2x6x130

standing military (not so strict)

185x5

155x8

superset face pulls with rope triceps extensions

80x15/10

95.5x15/10

probably will deload this week even though im not scheduled to have one until after christmas

DE lower

training at home at whichever commercial gym i can get to for a decent daily price. i went early today so i didnt go to the gym i went to last time that hooked it up. anyway

DE deads +40 lbs in chain (2 lengths)

6x2x315 each set i switched between sumo and conventional, feeling stronger at sumo finally

DE zerchers to a low box with the same chains, the chains were off the ground at the top and probably deloaded almost all the way at the bottom

5x2x275 (these sucked ass, mostly due to forearm pain)

leg press

1x20x5 plates per side

"round back to arch back" back raises

1x10xBW

2x10x45 lb plate

wont be benching until sunday because im going to a wedding tomorrow. also, next week tuesday and wednesday i will be in ann arbor for my girl friend's birthday so ill be training wednesday at the IM bldg

Deloadin

Did a deload deadlift workout yesterday and deload bench today. Light weights, nothing exciting. To be continued...

benching

so the theme of this training cycle has been dynamic planning, deciding what to do on the fly if you will. originally i was going to do DE bench today with some lockout work, but since this was the last time me and bennet were going to train together until after the new year, we decided to shirt up

raw warmup to 385x1 medium grip

add shirt

455x half rep

add 2 board

495x1

585x3

615x3 (PR because thats the goal for EVERY WEEK)

medium grip floor press

275x6

295x6

315x6

DB tri extensions

1x20x45

pullups

6x6xBW

last final tomorrow

call me fatty trunks

ME squat

solo again today since bennet stayed in tampa

ME squats, free (aka high brief squats)

raw up to 475x1

add briefs

545x2

585x miss

add knee wraps and cut it at parallel instead of the basement

585x1

655x miss

took off briefs

405x8

RDLS

225x5

315x5

405x10

forgot how much fun these were, almost vomited after this and the squat set earlier

lat pull downs

2x10

tomorrow is the last lifting day before i go home, 1 final left

RE bench

ended up training alone today because bennet is in tampa for a meet to help out the OBB guys and carlin was studying. plus none of my gym worker people were working so it was random spots

wide false grip bench (rings between middle and ring fingers)

triples to 315

narrow (thumbs on smooth)

365x2

comp grip (pinkies half inch inside rings)

335x8 PR

shrugs

365x10 (first 5 were double over hand)

405x20 hook grip

405x20 alternating mixed grip

JM presses

2x10x225 (kinda ugly but my tris are toast)

standing db military

45x15

50x10,5 (my shoulders are pussies)

2 finals left

Sqwwaaaatttss

Hi Bar, with belt - 455x4 (PR), 475x1, not bad

Hi Bar, no belt - 355x6,4

Abs - 2x12

GM's no belt - 285x7,5

Walking DB Lunges - 100's x2x8 each leg

friday

"DE" squats and deads

squats, straight weight, low box, single ply suit straps down

4x2x405

1x4.5x455 i was outside the rack and didnt want to risk dumping it

sumo deads, still have suit bottoms on

4x2x315

back was still rocked from monday

face pulls

4x12

vogelpohl rows 2x12 mixed in

zerchers to low box

295x5 this was a PR and it was rough on the forearms

extra workout

was supposed to meet up with the roommate today to help him with lifting but his exam ran late so i did a little extra workout

all using rope attachment and no rest periods

60 lbs:

50 triceps extensions

25 face pulls/25 low lat rows

50 standing ab crunches with rope

50 pull throughs

go to 80 lbs

repeat

ME Bench

2 Board - 315x3, 335x3, 355x3, 375x1, 385x1, 405xmiss
DB Bench - 110x10, 115x8, 120x6, 80x13
Flyes, low incline - 55x10,9
Tates - 2x10 with 50's i think
Light lat work
Pushdown - 3x12 i think

apparently all the no belt work yesterday left me very sore in the old abdominals

"DE" bench

felt beat up going in so a slight change in plans, will probably carry this through the rest of the cycle

bench against short red bands (minis)

225x5

3x5x275 varying grips

4 board with thumbs on smooth

315x10

405x5

standing military

2x10x135

toast

I'm back

Feels good. The mobility work has definitely been paying off. Squatted in my chucks, not oly shoes, was able to go deeper than in the oly shoes.

hams to calves on every rep.


Squat
5 1 50% 193
4 1 60% 231
3 2 70% 270
3 6 80% 308
Bench Press
5 1 50% 143
4 1 60% 171
3 2 70% 200
3 5 80% 228
Flyes
10 5
Good Mornings
5 5

Deads

Deads using 35's, using belt - 475x6,3
Abs - Decline situps for 2x15
SLD's using 35's, no belt - 395x6,4
Abs again
Back Raises - 80 tucked under chin for 2x10. Hams are toast right now.

ME deads

wanted to squat 650 today, ended up pulling with bennet instead

raw:

sumo up to 315x1 pretty light but a PR nonetheless

conventional 405x1 double overhand no belt

add briefs

3-4x2x455 sumo

sumo is feeling better each workout, might ride this out a while

stiff legs (no belt all double overhand (not hook))

225x5

315x5

365x5

back to sumo with belt on

315x5 or 6 weird how i can fail miserably on 275 sumo raw like 3 weeks ago but not its working fine

bent rows touching the ground and keeping torso parallel to floor

135x10 underhand and overhand

225x10 underhand and overhand

225x10 overhand

goddamn pullup challenge again

50 reps of bw over the course of many sets

first 35 were using 2 ropes as the grip then the rest were a mix of pullup bar and top of squat rack

4 finals down, 6 to go in the next 9 days

Pressin'

Bodyweight is down to around 254, strength is hard to gain but what I have seems to be holding for now.

Standing Military - 190x8,6

Wide Pullups - BWT + 5 for 5 sets of 4, then just my weight for 7 reps.

DB Incline, neutral grip - 80x12, 90x10,8

Underhand Lat Pulldown - 180x13,11,8

JM's - 115x10,10

Shoulders and a few curls...

videos

ME shirt work

felt all fired up today even though i only had a 400 calorie shake for breakfast at 1030 then trained at 2 after my anatomy tutoring

raw bench full range

up to 365x1

405x miss, dumbass misgroove which sounds dumb raw but its true

435x1 with a touch of help, wont count it just yet, but it felt alright, i will get this very soon

add shirt

455x1 for half rep

495x1 off 2 board

585x1 off 1 board then switch to 2 board for another single

615x1 with a little help off 1 board (would have been a PR), then add 2 board mid set for a single off the 2 board

neutral grip narrow incline with dbs

2x15x95

JMs

2x10x185

seated face pulls

2-3x10

enormous burger and shit ton of chips at chilis afterward

oh and bennet broke a 2 year plateau on bench hitting 370, looked good

also funny story about bennet, as i was getting ready for the 435 i was wrist wrapped belt on getting set and he leaned over to slap my side to fire me up but lost his balance over the bar and i looked back and his legs were in the air and his face was next to the bench, i laughed so hard my guts cramped up

friday

dont know how to classify this so we'll call it a lower brief day

squats against 2 light bands (~120 lbs at top)

raw to 315x1

add briefs

405x2

455x1.5 (failed, sucked, out of practice)

3x2x425

1x6x455 (figured out my issues)

reverse band deads with single light band (~45 off at top) still briefed and sumo stance

315x2

405x1

495xfail

405 for several sets of triples

495x5-6 (again got it figured out)

sled drag, 3 plates for 40-60 yards

1 trip forward and 1 trip backward then had to run home to get cleaned up to hang out with corpses

lookin forward to bench tomorrow in the shirt then its 8 exams over 10 days

This is pertinent to my interests