DE lower

(DE)ficit deads

4x2x285 conventional, alternated with

4x2x285 sumo

DE foam box squats against bands (2 lights and a monster mini per side ~180-200 lbs tension)

6x2x275

1x1x315

pullups against single purple band looped through my belt

4x4

super set hanging leg raises with DB shrugs hanging from bands, just trying something new and CHAOTIC METHOD

2x12 leg raises

3x15x100 db shrugs

BW back up to 273

Sunday Upper Accessory

Close Grip Floor Press - 335x3 (not failure), then 275x7 easy.

Wide Parallel Lat Pulls - 230x8,6 then 180x10

DB Incline - 120's x 10 (PR, not failure)

Tri's - 4 sets of pushdowns

Rear Delts

Done.

ME bench

starting to wind down some

raw warm up to

365x1

add shirt

455x half rep

add 2 board

495x2

to chest

575x1

add 1 board

605x1

2-board

645x1

all felt pretty good

floor press

315x4

325x4

335x4

345x4

standing barbell military

135x8

185x7 (PR maybe?)

225x1 (PR maybe?)

bw rows

3x15

700/wk

body weight was 268 at the end, time to smash food and get ready for meghan to come to town this weekend

Peak Squat

Felt pretty run down going into this. Back was still sore from pulling on Tuesday...

Squats, low bar, belt - 515x1, 525x1, 445x2x2

This felt good, but heavy. Not surprised since i was sore and run down. Oh well...

Hi bar GM's, nb - 305x3,2

Reverse Lunges - 245x2x5 each leg

squats

another raw day

worked up to

315x3

425x3 with light wraps

475x1 light wraps

495x1 thick wraps

add reverse monster minis

525x3

550x4, failed 3/4 way up on the 5th rep

rack pulls, just below the knee

315x6

405x6

band pull throughs with green band

2x15

superset with hanging leg raises

2x10-15

hip work

2x15 band knee outs

1x several crab walk with band around knees

GHR

1x10xBW

straight bar cheat curls

1x10x135

Bench

Bench, with pause, no wraps or belt - 345x2, 355x2, 370x1. All felt good and fast.
BB Row, 25's, straps - 275x5,3
DB Bench, with mm - 100'sx11, 10
Lat Pull, normal grip - 190x15, 200x10
Flies - 55x8, 70'sx9

DE bench

DE bench-straight weight

6x3x285

1x1x365

incline bench (barbell normal grip)

245x6

265x6

275x6

superset: rope tri extensions and cable pull aparts for rear delts

3x15 tris

3x10 delts

donezo had to get back to class

Deads

Took an extra day to rest before this session. Smart choice.

Deads, belt, from the floor - 555x2, 565x2

Side Bends - 2x10

RDL - 365x5, nb, easy

Hip Thrust - 225x6 or so

Back Raises, against looped MM - 2x10

DONE.

DE lower

changing up the schedule some

(DE)ficit deads, alternate conventional and sumo each set all raw

6x1x275 conventional

6x1x275 sumo

DE box squats against 2 light bands per side

8x2x275

lat pulldowns wide grip i guess

3x8x300

seated rows with wide grip again

3x8x almost the stack

superset hanging leg raises and knee outs with monster mini looped

3x10 each

for the knee outs i held for a 10-15 count on the last rep

Sunday - Accessory Upper

CG Floor Press - 325x4,4 - these felt good for a change

Wide Parallel Lat Pulls - 220x8,5,3 then 130x15

Low Incline DB, palms parallel - 100'sx10,10

Rear Delts

JM's - 165x7,5

Friday - Squats

Low bar, belt - 495x2, 515x2

Abs

HB GM's, nb - 295x5,3

Reverse Lunges - 225x2x5 each leg

Abs

raw ME bench

bennett is out of town so i was training solo

full range bench pinkies on rings

315x3

365x3

405x3 easy, very pleased with how fast that moved. was probably good for 4 maybe 5

455x fail, today was not the day unfortunately. this will go soon though

JMs

225x10

235x8

hammer curl to neutral grip db military press

2 or 3x8x55

rear delt db work

2x8

done, everything was feeling pretty jacked so i called it a day

raw squats

as advertised i will not be doing any geared squats leading up to the meet

Raw to low box

up to 315x3 no belt

add belt

405x3

take away box and add loose wraps

425x3

add heavy wraps

455x3

495x2, probably could have ground out another but the hip was acting up. figured i should be conservative and happy with a huge pr

RDLs

135x5

225x5

315x5

425x5

hanging leg raises

2x12

high bar, narrow stance

225x22 with no belt. these were done for no other reason than i had carlin do them once and he was doing them again today. couldnt really suggest he do it and not try to beat his number.

Update

I am 5.5 weeks post op from my distal clavicle resection. Still very sore, even to the touch. Looks like any loading of the joint will continue to wait, but I'm not sure how long. Optimistically, at this point, I would estimate another 4-6 weeks. BW has dipped down into the 150's again. Sad times.

Had some ART work done recently because I thought it would help with my ongoing back/SI issues. Nothing helped, as expected.

I emailed Eric Cressey to ask him for advice on what I should do. He has recommended a guy named Scot Prohaska, who trains people out here in SoCal. I'm hoping he can do something for me, as this is pretty much my last resort option for any hope of training again.

Hope for good news.

Benching

Full Range, comp grip, comp setup -

335x2 (paused), 345x2 (paused) - both sets felt good and moved well.

BO BB Rows - 25's - 255x7, 5

DB Flat - 100's + mini X 10, 100's + monster mini X 8,6

Normal Grip Lat Pulldown - 180x15,12

Flyes - 60's x8, 10

DE bench

going a little heavier with straight weight for the next few weeks leading up to the meet

DE bench

8x3x275 various grips

ultra narrow 2 board plus full foam roller

315x5

405x5

incline narrow db bench

4x6x100

superset chest supported db rear delts with standing lateral plate raises

2x10 for each exercise

700/wk

decisions

made the decision tonight that i will be competing bench only at the meet on march 19th. my school work has been suffering in part because of the longer training sessions required for geared lifting. i think i will be doing some raw squat/deadlift work and try to fix some technique issues while keeping sessions under an hour and a half (versus the usual 3). hopefully i will be back on track after the exam schedule calms down.

deadlifts

so deadlifts are not going as well as i had hoped. not today at least.

wanted to see where i was at to start picking attempts for the meet.

raw conventional to

405x1

add ACE bottoms

sumo 405x1

straps up loose

495x1 sumo

545x.85, .85, .02 yup sucked at the top several times both sumo and conventional

take off belt, straps up loose

405x5

conventional straps down with belt

405x5

no suit, deficit

sumo 275x5

conventional 315x5

not happy about missing weights this close to a meet

wide grip lat pulldowns

3x6

seated low row machine

3x6

shrugs, also kind of a lockout for pulls (bar was just below the knee)

315x5

405x8

495x8

585x8

done....bench only is looking appealing

shirt bench

feeling good about the meet

warm up to 365x1 raw

add shirt

455x half rep

add 2 board

495x2

take away board

575x2

605x1

625x1 with a touch of help, came out of the groove slightly

big day for PRs

1 board plus full foam roller super close grip

315x6

405x6

JMs

185x9

235x10 PR

standing db military

60x8

65x8

done

squats

went with just the ACE today

up to 405x1 raw

add suit bottoms

495x2

585x1

straps up

635x1

675x1

675x1 with a slight dip to hit depth, wont do this again

add reverse bands and knee wraps

765x2

face looks like a train wreck

zerchers to box

225x5

2x5x275

GHRs

3x10xBW

standing abs

3x10

conjugate cardio

cardio against chains, ~295-305 at the top

carried 2 sets of chains that weigh 20-30 lbs total while walking up and down the schools parking garage. carlin says its a half mile floor to roof, i did this twice up and twice down

deload upper

cant count it as bench if you dont bench

DB bench (i dont count this as benching)

65x20

100x10,15,15

face pulls

3x15

clapper pushups

3x10

straight bar curls

115x5

115x10

super ghey

Deload Deads

Deads, normal height, no belt - 315x2x2, 405x1, 405x1

Abs - 2 sets

RDL - 225x2x5

Abs

Back Raises - BWx2x15

Deload Push Accessory

Military Press - 135x3x5

Bent over row, 25's - 145x4x10

DB Bench - 60's x 20

Rear Delts

Tri Pushdown - 50 reps

deload deads

love the deload

PVC pipe roll all the essentials 20 passes each

superset conventional deadlifts with BW pullups

3x10x225

3x10xBW

"oly" squats no belt or anything because im that awesome

225x10

seated rows

2x20

hanging leg raises

2x10

stretched out

Benchin

Last workout of the close grip work:

Close grip bench (pinkies on smooth) - 345x2, 365x1 (PR), 315x4

Wide Grip Pullups - BW+15 for 6,5,4, then BWx5

Incline DB's - 100's x 16, 10

Flyes - 65's x7,5

Done. Beat up and looking forward to the deload.

shirt bench

warm up raw

365x1

add 2-ply f6

455x half rep

add 1-board plus half foam

495x2

just 1 board

545x3

585x3

605x3

take off 2-ply, add 1-ply katana open back, add 1 board plus half foam

505x3 or 5 i cant remember

probably wont keep the katana after all

medium grip incline

225,255,275x5

db rollers

3x6x60

lateral raises

3x10x25s

not a bad training block, on to the deload

squats

feelin beat up, looking forward to a deload

free squat

raw to 405x1

add briefs

495x2

585x1

add ACE bottoms

665x2 super high

725x2 a little lower but still high

took off the briefs and went just ACE with loose straps up

2x1x675 hips were fatigued and form sucked and was slow, but i got em both

raw squats

3x5x225, hip felt awful

weighted abs

GHRs

3x10xBW

done

Well on my way

A good bench session with a bum elbow:

warmup
225x5
245x3
260x5
275x1
285x1
295x0...will get this soon enough

extra workout

total reps

tri extensions: 100

face pulls: 75

v-pohl rows: 25

standing cable abs: 100

db flies with 25's:30

DE bench

decided to increase band tension and weight today. after messing around with the tension of doubled long minis plus short mini (~95lbs tension per side) we opted for just the doubled long minis

DE bench against doubled minis (~100lbs tension total, this is underestimating)

6x3x235

1x1x275

1x1x315

take off bands, add 2 board plus half foam

315x3

385x5

425x5

medium width neutral grip db bench

4x6x95 all explosive

standing db military neutral grip

1x6x50

3x6x60

cable tris

2x15xstack