BrotherIron Strength Training Journal

[BrotherIron]

I've decided to post my training routine. It's a combination of Oly Lifting (my focus), PL, and SM. I am still working out the kinks to keep progress continual and keep injuries at bay.

I train in 4 week waves where the 4th week is a deload week. The deload week gives my CNS a break. I train using certain percentages for 6 movements which are Squats (Back and Front), Push Press, Deadlift, and Bench (Flat and Close Grip). The percentages are as follows; week1 65/75/85%, week 2 70/80/90%, week 3 75/85/95%, week 4 40/50/60% (deload). I add weight each wave, anywhere from 5-10lbs. On all assisting exercises I use a 7-5-5-3-3 rep scheme and switch out the exercise every other wave. This allows me to continue to make progress, push myself, not get stale, and always have fun which is important. On all Oly assisting movements I stick to triples. The purpose is to keep my form good to build proper motor pathways and also keep from getting injured. On the Classical Lifts I perform triples, doubles, and singles. I have combined different principles but loosely I have based my training off the Russian Conjugate System, Wendler, Simmons, and my own methodology. The purpose of this training regimen is to increase speed, strength, coordination, agility, and size. Size isn't a focus though, it's a by product.

My left knee has been bothering me a bit and I pulled my left forearm goofing off during a deload week while Power Snatching.

My current routine is as follows:
WAVE 15
MONDAY
LEGS:
Back Squats (oly style)
Front Squats (oly style)
Jefferson Lift
Lunges w/ Bar

WEDNESDAY
SHOULDERS:
Push Press
Power Cleans from Floor / Floor
Z - Press
BICEPS:
Incline Curl

FRIDAY
BACK:
Deadlift (conventional)
Power Snatch from Floor / Floor
Snatch Pulls
Standing Good Morning (Cambered Bar)

SUNDAY
CHEST:
Flat Bench
TRICEPS:
Close Grip Bench
Skull Crushers w/ Dumbbells
Tate Press

[BrotherIron]

Had a good workout today. Left knee is still got that twinge in it but the tightness seems to be going away. I hit the numbers I needed to and didn't struggle to hit them. I didn't push my luck since I was the only one in the gym today. Guess it was everyone's day off.

WAVE 15 WEEK 3
LEGS:

Back Squat (Oly Style)~ 153kgX5, 173kgX3, 192kgX1

Front Squat (Oly Style)~ 130kgX5, 144kgX3, 158kgX1
I was surprised how easy 158kg felt since 160kg is my all time best.

Jefferson Lift~ 100kgX7, 120kgX5, 135kgX5, 150kgX3
I was tired and didn't want to press my luck so I opted not to do the last set.

Lunges~ BWX 3(10)

[BrotherIron]

Everyday can't be Christmas but it sure as hell felt like Christmas to me today. I crushed my Power Clean PR. I didn't bring my sleeve so I didn't train biceps to give my forearm a break. I'll hit bi's next week.

WAVE 15 WEEK 3
SHOULDERS:

Push Press~ 106kgX5, 116kgX3, 126kgX1

Power Clean~ 80kgX3, 90kgX3, 100kgX2, 110kgX1, 115kgX1, 120kgX1, 125kgX1, 127.5kgX1, 130kgX1, 80kgX 3(3)
130kg was my goal for the year and I hit it MUCH earlier than I expected. I had more in the tank but was satisfied with hitting 130kg.

Z-Press~ 60kgX7, 65kgX5, 70kgX5, 75kgX3
I was fried after all those Power Cleans.

BICEPS:
I skipped biceps since I didn't bring my sleeve for my forearm. I am going to rest it and than hit it next week.

Well that is it. I was stoked to hit 130kg. John (I train at Coffee's Gym) was happy. He told me it looked spiffy.

[BrotherIron]

Had a good workout but Snatches didn't go as well as I had hoped but that's life. Sometimes you win and sometimes the bar wins.

WAVE 15 WEEK 3
BACK:

Deadlift (conventional)~ 206kgX5, 226kg3, 250kgX1
I was only supposed to do 246kg but said fuck it and put 250kg (550lbs) onto the bar.

Power Snatch~ 60kgX3, 70kgX3, 80kgX2, 90kgX1 X1, 65kgX3(3)
I had a small pressout on the first 90kg but redeemed myself on the 2nd.

Snatch Pulls~ 60kgX3, 70kgX3, 80kgX3, 90kgX 2(3)
You should never do Snatch Pulls with more than 100% of your Snatch b/c this is supposed to be a dynamic movement.

Standing Good Morning (Cambered Bar)~ 70kgX7, 85kgX5, 100kgX5, 110kgX3, 120kgX2

[BrotherIron]

You're probably looking at my Power Snatch & Clean and wondering why my numbers are so low. That's b/c I am finally recovered from a bad shoulder injury which kept me from performing the Lifts. This is actually my 7th week back being able to perform the lifts. My shoulder isn't 100% which is why I have to work on Power Snatching and not Squat Snatching.

[Gary Gibson]

You're probably looking at my Power Snatch & Clean and wondering why my numbers are so low.

Trust me; that's not what I was wondering. Your injured lifting is quite a bit stronger than my best lifting. Now I'm wondering how much stronger you'll be when your shoulder is better.

[famendoza]

Are you doing your core lifts in 5/3/1 fashion, but for all weeks instead of just the 3rd week?

[BrotherIron]

Trust me; that's not what I was wondering. Your injured lifting is quite a bit stronger than my best lifting. Now I'm wondering how much stronger you'll be when your shoulder is better.

Not sure how much better I'll be but I'm hopeful to hit some serious numbers by the year's end. John is starting to watch me and that's a big deal.

[BrotherIron]

Are you doing your core lifts in 5/3/1 fashion, but for all weeks instead of just the 3rd week?

Yes, I perform some of the lifts in 5/3/1 fashion and do it for all weeks.

[ColoWayno]

I had to look up some of these lifts. Are your abz screaming at you when you Z-Press?

[BrotherIron]

I had to look up some of these lifts. Are your abz screaming at you when you Z-Press?

It was extremely taxing in the beginning but now they've become accustomed to it.

I change some of the lifts I perform every 2 waves (8weeks) so some of them will be changing again very soon.

If anyone would like a description of an exercise just let me know and I'll give a detailed description. My training is for overall strength improvements and not just improvements in a few certain positions.

[BrotherIron]

Took it a bit easy to give my forearm a break. I'll be going full force after my deload week.

WAVE 15 WEEK 3
CHEST:

Flat Bench~ 305lbsX5, 335lbsX3, 365lbsX1

Close Grip Bench~ 255lbsX5, 285lbsX3, 325lbsX1

Skulls w/ DB~ 30lbsX7, 40lbsX6, 45lbsX6, 50lbs5, 55lbsX4

Than I did some conditioning. Flipped Tire (400lbs+) + Medicine Ball Chops
Did that for 4 sets; 2 sets of 10 & 2 sets of 8 for the tire flips. I did 4 sets of 8 for medicine chops.

[BrotherIron]

Here is a preview of what WAVE 16 is going to look like:

MONDAY
LEGS:
Back Squats (oly style)
Front Squats (oly style)
RDL Clean Grip
Overhead Squats

WEDNESDAY
SHOULDERS:
Push Press
Power Clean From Floor (work up to Daily Max Single) & High Blocks (triples @ 75%)
Z - Press
BICEPS:
Bar Curl

FRIDAY
BACK:
Deadlift (conventional)
Power Snatch From Floor (work up to Daily Max Single) & High Blocks (triples @ 75%)
Seated Good Morning on Bench
Suitcase Deadlift

SUNDAY
CHEST:
Flat Bench
TRICEPS:
Close Grip Bench
1 - Arm DB OH Ext
Rolling DB Ext (lying)

If you look, I opted to keep a 5th day out and instead add in technique work on the same day I work up to my daily max single. The technique work will help reinforce proper form and also work on speed strength. The daily max single works on absolute strength.

[BrotherIron]

Thought I would also post an general outline of my diet. Now there are slight differences but this gives your the gist of what I do diet wise.

Protein
Take in 1.5grams per pound of bodyweight
4 meals are Ground Beef, Chicken, Steak, or Eggs
2 Meals are Protein Shakes
This amount stays constant always for ALL DAYS AND ALL MEALS

Carbs
HIGH Day
Mon / Wed / Fri
5 of 6 Meals; Consume as much Red Potato, Sweet Potato, Brown Rice as you want
PreWO and PWO Meals MUST have Carbs
1 Meal has NO Carbs whatsoever
3 Meals MUST have 1 cup of Green Veggies; green beans, broccoli, asparagus

LOW Day
Tues / Thurs / Sat / Sun
2 of 6 Meals; Consume as much Red Potato, Sweet Potato, Brown Rice as you want
4 Meals have NO Carbs
PWO Meal MUST have Carbs
3 Meals MUST have 1 cup of Green Veggies; ; green beans, broccoli, asparagus

Fats
50gr Daily
Natty peanut butter, egg yolks, etc. (Healthy Fats)

[BrotherIron]

Deload Week

WAVE 15 WEEK 4
LEGS:

Back Squats (oly style)~ 80kgX5, 102.5kgX5, 122.5kgX5

Front Squat (oly style)~ 80kgX5, 95kgX5, 110kgX5

Jefferson Lift~ 90kgX 3(5)

[BrotherIron]

Forearm is in A LOT of pain today. I didn't even try to do biceps since this is supposed to be an easy week.

WAVE 15 WEEK 4
SHOULDERS:

Push Press~ 74kgX5, 84kgX5, 92.5kgX5

Power Clean~ 60kgX3, 80kgX3, 95kgX3(3)

Z - Press~ 50kgX3(5)

BICEPS:
Skipped b/c my left forearm is in excruciating pain.

[BrotherIron]

I never mentioned my cardio/conditioning program which goes with my diet and training.

Tues/Thurs ~ Brazilian Jui Jitsu (1hr class consisting of technique + pylometrics)

Sat ~ Stadiums

Sunday ~ Agility/Speed work. I'll post that later this evening. It's a whole 3 day program where each day is rotated in and than repeated after the 3rd day is completed.


I perform my lifting days 36hrs apart to let my CNS recover so I can continually push myself each and every day. On my days in between, I perform these as part of my active recovery program.

[BrotherIron]

Spoke to a friend of mine who happens to be a strength coach for the Unversity of Miami about speed/agility training and we created a 3 day program. I'll only be performing 1 each week so they'll be rotated in.

Here is the plan:

Day 1 - Tire Flips + Med Ball Chop & OH Throw + Mtn Climber

The goal is to use a tire that you can handle for 10 reps. Will you be tired, yes, but the weight should be so maximal that obtaining 10 reps is nearly impossible. Then a medball chop + scoop throw. MB weight around 15 lbs. Start w/ the MB at arms length overhead. Chop straight down explosively, pause, you'll feel an eccentric contraction on the abdominals. Then explode straight upward and throw for maximal height. Arms shouldn't be involved much. Hip driven throw w/ arms just acting as a lever. 3 sets of 8 rep. 3rd exercise is a mtn climber. Pushup position, run in place, bringing the 1 knee up close to the chest for each step. This should be rhythmic and fast. 20-40 seconds.

Day 2 - Power Clean & Push Press + DB Burpee + BW Vert Jump

pw cln + push press - use a weight ~50-60k, for 10 reps supersetted with dbell burpee use ~ 45lbers for 10 reps and do the full pushup supersetted with
bw vert jump - use arm action, though these do not have to be max effort verts for height, an approximation would be a 85% effort, with minimal down time between reps - land, absorb, re-position feet, take a breath, go. Remember to position yourself correctly with regard to your levers - your torso is the lever, hips are the fulcrum - arms go straight back as you descend - now, descending isnt squatting down to jump, u lean over to jump, mimicking an rdl position with the torso. So in the bottom-most position, the arms (behind you) and the torse (leaned over) form a straight horizontal line. the knees come into play as the descent is amortized and the change in direction has begun. 10 reps here as well

Day 3 - Sprint Start + Farmers Walk + Directional Slides

Sprint start - go from a 3 point stance - accelerate yourself for approx 6-8 steps which should be around 10-15 yards. You'll do 5 of these for a set. Again, like the vert jump, minimal time in between reps - decelerate, become static, take a breath, position yourself, go supersetted with Farmers walk - tough to prescribe a weight here - maybe 100lb-120lb dbells? Distance is around 40 yds - now if you break it up into a 20 yd down + a 20 yd back, then either drop the weight, turn, pick it up and go back, or make sure you turn in a wide arc! Do not plant your foot and turn the rest of you too terribly much. Take small steps as you turn while still holding the weights, choppy small steps so that you minimize the deviation from lower extremity anatomical alignment in the vertical plane supersetted with Directional slides. The person who is "going" gets in a ready position - which is a partial squat, like a football players "set" position, hands are free and not on top of the knees. The non-going person will be pointing out a direction for the other to follow. Now, you follow in that direction until the person changes signals on you.

[BrotherIron]

Well, I train 3 days in a row so I'm not surprised I had a terrible training session. I also ran stadiums last night so it affected my training session today. I usually train EOD to give my body 36hrs to rest and recoop but work this week has forced me to train outside of my normal schedule. Luckily it's a deload week so I don't need to have a stellar workout.

WAVE 15 WEEK 4
BACK:

Deadlift (conventional)~ 135kgX5, 155kgX5, 175kgX5

Power Snatch~ 40kgX3, 60kgX3, 65kgX3
I was to spent to generate enough speed to have even a half ass workout. I was supposed to hit 65kg for 3 triples but didn't have it in me. I also know why oly lifters who train ED use straps when performing snatches. My grip was even failing me today.

Snatch Pulls~ I skipped them b/c I couldn't do them dynamically so there wasn't a reason to do them.

Standing Good Morning (Cambered Bar)~ 75kgX 3(5)

I wont be doing BJJ tonight b/c I'm just exhausted. I'm taking it easy till Sat b/c my left forearm & knee are killing me.

[BrotherIron]

Some inspirational vid's:

http://www.youtube.com/watch?v=65jovqRDaDs&feature=related

http://www.youtube.com/watch?v=DhwsCCtsaDk&feature=related

[BrotherIron]

Deload Week

WAVE 15 WEEK 4
CHEST:

Flat Bench~ 210lbsX5, 230lbsX5, 250lbsX5

TRICEPS:

Close Grip Bench~ 145lbsX5, 175lbsX5, 210lbsX5

DB Skullcrushers~ 35lbsX 3(7)

Than I went outside and did some conditioning. Sprints + Farmers; Sprint 20yds 5x than farmers walk 20yrs down & back. Than did Farmers again with 210lbs (each hand) + yolk (1 plate, 2 plate, 3 plate).

[BrotherIron]

I was going to run Stadiums today but yesterday I dropped a 45lbs Plate on my left foot and my big toes is swollen & black/blue. I don't know if I'll be able to push off it to run Stadiums but if I don't I'll just do 40min on the treadmill.

[BrotherIron]

Went and did 30min on the Treadmill. Than some friends showed up at Coffees and I got talked into doing Truck Pushes and Pulls which if you didn't know pulling a truck backwards will fry your quads.

[BrotherIron]

I learned that I will never do SM both days on the weekend again. It literally fried my lower back and had some serious affect on my training today. I had to cut out my 4th exercise b/c my lower back couldn't take anymore. My session took me forever to let my back feel better in between each set.

WAVE 16 WEEK 1
LEGS:

Back Squat (oly style)~ 135kgX5, 155kgX5, 175kgX5

Front Squat (oly style)~ 119kgX5, 133kgX5, 147kgX5

RDL w/ Clean Grip~ 100kgX5, 120kgX5, 140kgX5, 160kgX3, 170kgX2

OH Squats~ skipped b/c my back was beyond fried at this point.

[BrotherIron]

I'm going to switch out OH Squats for Paused Jump Squats.

Paused Jump Squat- This variation of the jump squat calls for you going down into a 1/2 squat position with your thighs roughly parallel to the floor. From here, you use a 3 second pause and then explode up forcefully once again driving up. This variation is great for training explosive strength and rate of force development. The lack of reflexive plyometric rebound at the bottom emphasizes explosive voluntary force. Loading should be 15-50% of max squat with anywhere from 3-8 reps per set.

[BrotherIron]

Had an ok workout. I brought my sleeve today and I needed it since my forearm was killing me. I'm not sure what will become of it in time but most likely I'll have tendinitis in that forearm.

WAVE 16 WEEK 1
SHOULDERS:

Push Press~ 97kgX5, 108kgX5, 117kgX3
I'll have to readjust my numbers b/c I've stalled more than once and so I have to readjust them and work back up.

Power Clean off Floor~ 60kgX3, 80kgX3, 100kgX2, 110kgX1, 120kgX1, 125kgXmiss
Power Clean off High Blocks~ 80kgX3(3)
I was doing these in the corner which made it a lil hard to focus and I also wasn't feeling it today.

Z-Press~ 60kgX7, 65kgX5, 70kgX5, 75kgX3, 80kgX3
I used the High Blocks to set this up and it worked perfectly. I'll do this way from now on.

BICEPS:
E Z Curl Bar Curls~ 75lbsX7, 105lbsX2(7), 125lbsX5 X4
I was happy to finally work some biceps but my forearm was killing me today. I remembered my sleeve.

[BrotherIron]

I switched out Suitcase Deads b/c my grip was shit by the end of the training session and I think also I'm doing enough deads. To introduce another deadlift into the same dead will only fry my CNS that much more making it harder to recover. I switched it out for Bent Over Rows w/ bar (Pronated Grip).

I'm also going to put Snatch High Pulls in after Power Snatches sometime and Clean Pulls (straight arms) after Power Cleans.

WAVE 16 WEEK 1
BACK:

Deadlift (conventional)~ 187.5kgX5, 207.5kgX5, 227.5kgX5
500lbs for 5 was hard. I felt it in my left knee and behind it also which tells me I need to take it easy doing cardio. I don't think I'll do anything this weekend in terms of conditioning.

Power Snatch From Floor~ 60kgX3, 70kgX3, 80kgX2, 85Xmiss X1 From High Blocks 60kgX 3(3)
I widened my grip when doing them from the Blocks and it felt a bit easier to turn my elbows over and get the weight stable overhead.

Seated Good Morning on Bench~ 155lbsX5, 175lbsX5, 195lbsX5, 205lbsX3, 215lbsX3, 225lbsX1

Bent Over Rows (pronated grip)~ 90kgX5, 100kgX5, 110kgX4, 120kgX4

[BrotherIron]

Had a GREAT Day. I didn't do any conditioning and won't do any this weekend. My left knee isn't to well and I need to rest it as much as I can.

WAVE 16 WEEK 1
CHEST:

Flat Bench~ 280lbsX5, 310lbsX5, 340lbsX5

TRICEPS:
Close Grip Bench~ 230lbsX5, 265lbsX5, 300lbsX5

Rolling DB Ext (lying)~ 35lbsX7, 45lbsX7, 55lbsX7, 60lbsX5

1-Arm OH Ext~ 30lbsX7, 35lbsX7, 40lbsX5, 45lbsX3

[BrotherIron]

I'm not sure what's the deal. My lower back got pumped up extremely quick. I felt it during my 60kg warmup. It also didn't seem to loosen up at all during the workout. I'm not sure why that happened. I was so spent and tight that I didn't even try OH Squat. Perhaps next time.

On a different note, my triceps are sore as shit which is a nice feeling since I've been taking it easy on my 4th training day.

WAVE 16 WEEK 2
LEGS:

Back Squat (oly style)~ 145kgX3, 165kgX3, 185kgX3

Front Squat (oly style)~ 126kgX3, 140kgX3, 154kgX3

RDL~ 120lbsX5, 135lbsX5, 150kgX5, 165kgX3, 175kgX2
I start this movement from the floor and not in the rack.

OH Squat~ skipped

[BrotherIron]

Had a good day but I've come to the conclusion that I won't be doing anymore block work. I'll just be doing 75% from the Floor and than I'll alternate with Clean Pulls from Floor.

WAVE 16 WEEK 2
SHOULDERS:

Push Press~ 90kgX3, 103kgX3, 113kgX6
I was supposed to do 115kg for at least 3 but I fudged my numbers and put 113kg on the bar. It's ok though b/c 113kgkgX6 is better. I'll make sure I don't fuck up my numbers next time.

Power Clean from Floor / Floor (75%)~ 60kgX3, 80kgX3, 100kgX2, 110kgX1, 120kgXmiss X1, 125kgXmiss X1 / 90kgX3, 95kgX2(3)
I missed 120kg & 125kg the first time I attempted it and made it the second. That really pissed me off. I wanted to try for 130kg but the misses zapped me. I believe that my problem is getting my hips through which I need to work from the floor to get better at that.

Z - Press~ 65kgX7, 70kgX5, 75kgX5, 80kgX3, 85kgX3
These felt great obviously since I hit 85kg for a triple.

BICEPS:
E Z Curl Bar Curl~ 75lbsX7, 95lbsX7, 115lbsX7, 125lbsX7
I'm starting to feel better and will be slowly pushing myself more and more.

A friend of mine and SS's came to Coffees today. He watched us train and offered some suggestions to help improve our lifting. Rocky and I spoke about what my problem is and what he thought. He believes I should work from the floor and alt pulls in and drop the block and hang work out. I'll def give it a try since Rocky know's his shit. He's cleaned 180kg+ (94kg weight class) and made it to the Olympic Trials for Oly Weightlifting.

[BrotherIron]

I was the only one training at Coffees today b/c the GA State Games are tomorrow so it was hard to get going. I also wasn't feeling it today. Felt a bit sluggish which I knew was going to hurt my lifting.

WAVE 16 WEEK 2
BACK:

Dealift (conventional)~ 197kgX3, 217kgX3, 237kgX3
522lbs for a triple really took it out of me. My left knee is still feeling a bit odd.

Power Snatch~ 60kgX3, 70kgX1
I just didn't have it in me b/c I was out of juice to create the necessary power needed.

Seated GM on Bench~ 155lbsX7, 175lbsX5, 195lbsX5, 215lbsX3, 225lbsX2

Bent Over Row~ skipped b/c I was just spent.

I got in a did what I had to but it wasn't a good day if you ask me.

[rpbrown]

Hey Brother, I go to grad school here in Atlanta and work out at the Georgia Tech CRC, which isn't powerlifting or weightlifting friendly.

They don't allow "momentum" exercises. I had to correct a trainer once who asked us to stop power cleaning and I said "I think you mean acceleration". She said "do you want me to radio a manager?" so I backed off. My friend and I have since done power cleans secretly when no trainers are looking, or high pulls.

Anyway, is there a daily rate for visitors to Coffee Gym? Monthly? What kind of community is it like there?

[BrotherIron]

Hey Brother, I go to grad school here in Atlanta and work out at the Georgia Tech CRC, which isn't powerlifting or weightlifting friendly.

They don't allow "momentum" exercises. I had to correct a trainer once who asked us to stop power cleaning and I said "I think you mean acceleration". She said "do you want me to radio a manager?" so I backed off. My friend and I have since done power cleans secretly when no trainers are looking, or high pulls.

Anyway, is there a daily rate for visitors to Coffee Gym? Monthly? What kind of community is it like there?

Yes, there is a daily rate for Coffees. It's $5/day and monthly I believe is $35/month.

The community there is probably the most intense you'll find anywhere. We have 2 members of the US World Team, several who compete at the National Level, a couple of National Level Strongmen, Curtis Leslie and his powerlifting team, etc. The amount of quality lifters there is astonishing.

I would say if your gym is pulling that shit, come and try out Coffees and I'm sure you'll be happy you did.

[BrotherIron]

Well, one would think that with age comes wisdom but sometimes we do dumbass things which I pulled today. I injured myself doing rolling ext with 70lbs db. I know, i know it's heavy but I did 65lbs for a triple but 70lbs seemed to be to much. I immediately dropped the db beside me but we'll have to wait and see how long it takes for me to be better. I believe 1 week off should be ok. I'll rest all next week. My workout was going incredibly well but ended not so great. I also didn't wear my elbow sleeve which I shouldn't have done. Needless to say I won't make that mistake again.

WAVE 16 WEEK 2
CHEST:

Flat Bench~ 295lbsX3, 325lbsX3, 355lbsX3

Close Grip Bench~ 250lbsX3, 285lbsX3, 320lbsX3

Rolling Ext DB~ 40lbsX7, 50lbsX5, 60lbsX5, 65lbsX3, 70lbsX2

That was it. Like I said I'll take the week off and see where I go from there.

[BrotherIron]

Well I've been icing, resting, and taking aleeve for my left triceps. It's been getting progressively better with each day and I'm confident I'll be training next week. I'll perform my deload week as planned and the following week I'll repeat Wave 16. I may or may not do any chest/triceps training next week during my deload (Last set of Bench on deload is 265lbs). I'll just play it by ear. I should be able to train chest/triceps by the time it comes around on the Wave 16 repeat b/c that will be 3 weeks of rest time.

[BrotherIron]

Well I'm back in the gym but taking it easy this week. Luckily it's a deload week so I don't have to push myself. I did wear my elbow sleeve and I think I will from this point out whenever I'm in the gym lifting. My triceps felt good. I'm excited to get in on Wed and test it a bit.

Deload Week
WAVE 16 WEEK 4
LEGS:

Back Squat (oly style)~ 84kgX5, 104kgX5, 124kgX5

Front Squat (oly style)~ 84kgX5, 100kgX5, 112.5kgX5

RDL~ 100kgX 3(5)

[BrotherIron]

Did 35min of cardio on a treadmill. I'm going to do to the treadmill again on Thurs and on Sat I plan on running stadiums. It feels good to be back in the gym.

[BrotherIron]

I'm going to buy a Vulkan Elbow Sleeve. It's pretty cool, 5mm thick and the length is 2x as long as other sleeves (covers the triceps and 3/4 of the forearm). That's perfect for what I need. It's also decent priced.

[BrotherIron]

I was surprised how well my triceps/elbow did with Push Presses. I felt it a lil on the first rep of the opening set and than after that it was butter. I made sure I was wearing my sleeve and did 3 warm up sets.

Deload
WAVE 16 WEEK 4
SHOULDERS:

Push Press~ 52.5kgX5, 64kgX5, 75kgX5

Power Clean~ 60kgX3, 80kgX3, 95kgX 3(3)


BICEPS:
EZ Curl Bar Bi Curl~ 75lbsX7, 95lbsX2(7)

I'm going to ice my triceps and take an aleeve.

[BrotherIron]

Deload
WAVE 16 WEEK 4
BACK:

Deadlift (conventional)~ 137.5kgX5, 157.5kgX5, 177.5kgX5

Power Snatch~ 40kgX3, 60kgX3(3)

Seated Good Morning on Bench~ 155lbsX3(5)

Triceps and elbow felt good on the Power Snatches. I'll go back to 65kg next week for my technique work.

I don't think I'll be training on Sunday. I think it would be wise to rest my elbow/triceps an extra week before I start really pushing it next week.

[BrotherIron]

Felt good today. I was zapped when I got through my 3 exercises and I was pressed for time so I skipped the bottom - up front squats. I'll put them in next week. I used the EliteFTS Sleeve and they weren't to bad. They're very long which I like A LOT. They give good coverage. They're very snug but don't give me as much support as my old pair did.

WAVE 17 WEEK 1
LEGS:

Back Squat (oly style)~ 137kgX5, 157kgX5, 177kgX5

Front Squat (oly style)~ 121kgX5, 135kgX5, 149kgX5

RDL Clean Grip~ 130kgX7, 140kgX5, 150kgX5, 160kgX3, 170kgX3

Bottom Up Front Squat~ skipped b/c I was fried. I'll try to fit them in next week.

[RobertFontaine]

I've got a few questions if you don't mind...

How are you programming your percentages for core and accessory movements? ... oops answered in your first post.

Are you working ME/DE into core movements or using this in the accessory movements?

You don't include warmups in your posts. Similar to 5/3/1 ala 40/50/60% or just by feel?

How are you adjusting your macro cycles to ensure progression? ... oops also answered in your first post

Is there a seaonal or compettiive schedule layered on top of this?

Would/will you switch to a smolov/smolov junior type program and peak at some point or is the intent to grind away at the numbers and build strength/conditioning or OTHER?

[BrotherIron]

I've got a few questions if you don't mind...

Ask away bud. If I didn't want anyone to ask any questions I wouldn't post my journal here. I go against the grain in most people's mind in regards to my training methods. I don't adhere to any one training thought process which is why I created my own. I also don't think you have to train with one style to be successful. Krastev said that when your training stops evolving, you stop progressing.


Are you working ME/DE into core movements or using this in the accessory movements?

My main lifts (Back & Front Squat, Deadlift, Push Press, Bench Reg Grip & CG) are done in a 5/3/1 fashion where I utilize a % of my 1RM. My assisting movements are actually done in a linear progression fashion (you can see this is you mapped out the numbers as points on a graph). All my lifts should be dynamic, otherwise I'm not building speed strength and that is very important to me. We all know speed strength has a dramatic impact on absolute strength. I have not only read this and also witnessed it firsthand in gyms.


You don't include warmups in your posts. Similar to 5/3/1 ala 40/50/60% or just by feel?

You're right I don't include warm-ups in my write ups. I can if people would like to see. Like today, For Back Squats I warmed up with 60kgx2(5), 100kgX3, working sets. I also stretch and perform a dynamic warmup before training (just 5 or so minutes for my dynamic warmup). After back squats, I went right into my working sets for front squats b/c I'm warm and I squat high bar so my quads are ready to go. I did 1 light set of RDL's before I placed 130kg on the bar.

Basically I go by feel when I'm warming up. Sometimes I'm rigid like a plank and so I'll spend more time warming up with light sets. I've done 5 sets before performing working sets. I've gone into the gym and done the bar, 60kgX2(3), 100kgX2(3), and than start working. I may sit at the bottom for 2-3 seconds to really get my hips open and prepare me for my working sets.


Is there a seaonal or compettiive schedule layered on top of this?

No, nothing as of yet. If everything works out the way I'm hoping than things will change b/c I'll be on the platform in PL and Oly Lifting next year.


Would/will you switch to a smolov/smolov junior type program and peak at some point or is the intent to grind away at the numbers and build strength/conditioning or OTHER?

I don't plan on switching to any other method at least for the foreseeable future. I spent alot of time creating mine. I do know that my training method will continue to evolve and that won't stop anytime soon. For now, I'm just grinding away till I reach my goals. I'll never be a big squatter b/c I've had both knees completely replaced from a degenerative bone disease. I'd like to Power Clean 140kg, Power Snatch 105-110kg, Push Press 140kg, Front Squat 182.5kg, Deadlift 280kg. Those are my short term goals.

[BrotherIron]

I'm toying with the idea of making some sweeping changes to my 4th Day (Chest/Tri).

I am thinking of dropping Close Grip Bench as a staple % lift and instead make it a linear progression assisting movement.

This would mean that Flat Bench would be % and always in the rotation every time. I would rotate in Close Grip Bench, Reverse Bench, Incline Bench, and Bottom Up Flat Bench for my 1st assisting exercise. They would be using the linear progressions, meaning I would utilize the 7-5-5-3-3 set/rep scheme with them and they would be changed out every 2 waves.

The 2nd assisting movement would be rolling ext (bar), skull crusher, 1-arm oh ext, bench dips. I would be utilizing the 7-7-7-5-5 rep/set scheme.

I may or may not actually put in a 4th movement. Most likely I will and it will be something easy for the most part. I haven't made up my mind yet.

[BrotherIron]

Well, I was a bit surprised how well my left elbow/tricep held up. I cut my workout a bit short but still tested the waters and I'm VERY pleased with how it held up. I only did a double on my last set of Push Presses instead of 5 reps. I didn't want to push it. I also didn't do Z-Presses b/c I didn't want to push my luck. I began to slightly feel my left tricep a bit after my triples with 95kg.

WAVE 17 WEEK 1
SHOULDERS:
Push Press~ 86kgX5, 96kgX5, 110kgX2

Power Clean from Floor / Floor~ 60kgX3, 80kgX3, 100kg1, 110kgX1, 120kgX1, 130kgXmiss, 125kgX1 / 95kgX3X3X3

Z-Press~ skipped to rest the left elbow/tricep

BICEPS:
EZ Bar Curl~ 95lbsX7, 115lbsX7, 125lbsX7, 135lbsX3

Not bad. I think I'll keep Chest/Triceps out for another week before I put them back in.

[BrotherIron]

For those who don't know I injured my left tricep/eblow the day after the GA Games. I'm slowly working on getting it back to 100%. I'm getting a Vulkan Elbow Sleeve but until then I'm wearing a Schiek Elbow Sleeve. The Vulkan is a longer and thicker which should give me more support. I've been having problems with this area for quite some time. I also have a pull in my left forearm so I will be wearing a sleeve now everytime I hit the gym, even when I'm back to 100%.

I'm icing my elbow/tricep everyday I train and taking aleeve as I needed. I would prefer a stronger anti inflammatory but I don't have anything on hand. I should be getting some soon though in case I need them.

I've also made up my mind. I will be implementing my new Chest/Triceps day into my routine as soon as I'm better.

[toddmr]

Did you lift in the Georgia Games? Power or Olympic?

[BrotherIron]

Did you lift in the Georgia Games? Power or Olympic?

I didn't lift but I was a judge. I was at the Olympic Weightlifting portion in Newnan. I'm there every year. Scott Regan is a close friend of John's.

My left forearm being fucked up kept me from lifting in it.

[BrotherIron]

Alright, well I'm going to make an abdiged version of my training program for the next 3 weeks. I tried to do Power Snatches and that wasn't wise. My elbow didn't feel good and so I stopped asap and iced it. I'll train Mon Legs. I'm going to stick with my original plan of skipping this Sun's Chest session.

WAVE 17 WEEK 1
BACK:

Deadlift~ 190kgX5, 210kgX5, 230kgX5
I was happy as hell I pulled 508lbs for 5 with no problem.

Power Snatch~ 40kgX3, 60kgX3, stopped b/c of pain

That was it. I iced my elbow than and I'm taking naproxin.

[BrotherIron]

Well I didn't like the Vulkan Elbow Sleeve. It doesn't fit as well as I would like it to. It also just wasn't tight enough. Oh well, I have my Schiek Sleeve and I'll keep wearing it till it comes unstitched which is slowly happening.

I only did Back Squats b/c I felt a slight discomfort in my arm picking up the 20kg plates.

I'll ice it in a minute and than take an aleeve.

WAVE 17 WEEK 2
LEGS:

Back Squat (oly style)~ 147.5kgX3, 167.5kgX3, 187.5kgX3

That was is. I didn't want to push it. Next week I'll put Front Squats back in.

[BrotherIron]

Well, I am still injured and so I'll be deloading the next 2 weeks and than starting Wave 17 again.

I did do Back today but didn't push it. Here is what I did:

WAVE 17 WEEK 2
BACK:

Deadlift (conventional)~ wrm up 60kgX2(3), 100kgX3, 140kgX3
wrking set 200kgX3
200kg was a cakewalk but I didn't want to push it so I stopped there and didn't do my other 2 sets.

Seated GM on Flat Bench~ 135lbsX7, 155lbsX5, 175lbsX5, 195lbsX5, 215lbsX3

I called it a day and went home and iced my forearm and took an naproxin.

Like I said I'll be deloading the next 2 weeks which means no oly lifts since I don't perform them during deloads and my weights will be 50% so I can finally get back to 100%. Than I'll do Wave 17 over and get back on track. I've also decided to do powers for 8 weeks and than sub in pulls for 8 weeks.

[BrotherIron]

I started my 2 week deload and was actually able to complete an entire workout. The weight was obviously light (50% - 60% 1RM) but what matters is I was able to hit all 3 lifts in the weight I was supposed to and had no pain or discomfort. I iced my forearm when I was through (there are now 2 icepack at John's) and took an aleeve when I got home.

REHAB WEEK 1
LEGS:

Back Squat (oly style)~ 87kgX5, 107.5kgX5, 127.5kgX5

Front Squat (oly style)~ 87.5kgX5, 100kgX5, 115kgX5

RDL (Clean Grip)~ 90kgX5 X5 X5

I wore my sleeve (Schiek Sleeve) to help give my forearm/bicep some extra support. I'll continue on Wed with shoulders/biceps. I won't be doing Cleans and we'll see if I do biceps or not. Friday, I'll do deadlifts, good mornings, and even light rows. I won't be doing any sntaches. Sunday, I'll finally train chest/triceps.

This Sat I'll be doing A LOT of driving. SS is going to compete in an Oly Meet and than in the evening we'll be going to some exhibition about female athletes.

[BrotherIron]

Feeling good after my workout today. No pain or discomfort. I took it very easy but that's the smart thing to do so I can back to bending bars.

REHAB WEEK 1
SHOULDERS:

Push Press~ 55kgX5, 65kgX5, 80kgX5

Z - Press~ 55kgX5, 60kgX5 X5

BICEPS:
DB Hammer Curl~ 15lbsX5, 20lbsX5 x5
I was happy this didn't hurt whatsoever.

I'll continue to take it easy and will hit Back on Friday. Cardio tomorrow, finally. It'll feel good to get back in the swing of things.

[BrotherIron]

I took it easy and didn't feel any pain. I only did one set of Pulldowns. I didn't want to jinx myself. I iced my forearm/bicep as soon as I finished training. I'll train Chest/Triceps tomorrow and on Sunday we'll be celebrating my wife's, her aunt's, and her grandmother's birthdays so no time to train then.

REHAB WEEK 1
BACK:

Deadlift (conventional)~ 140kgX5, 160kgX5, 180kgX5

Seated GM on Bench~ 165lbsX3(5)

Wide Grip Pulldown~ 100lbsX8

[BrotherIron]

I took it easy again and the workout went great. No pain or problems. Obviously, this should be play weight and it felt light which made me happy since I haven't train chest in quite a while due to the injury.

REHAB WEEK 1
CHEST:
Flat Bench~ 215lbsX5, 225lbsX5, 235lbsX5

Close Grip Bench~ 185lbsX 3(5)

TRICEPS:
DB Kickback~ 20lbsX5, 25lbsX 2(5)

Like I said the weights felt really light but that's ok b/c I'm slowly working my back into everything. Next week will be more of the same. I'll increase the weights probably by 5kg or thereabouts.

And I iced my forearm/bicep and my elbow when I finished. I will be doing this all next week to and probably longer.

[RobertFontaine]

Are you doing planning on doing any explicit rehab work or will you just ice/massage/aleve and work your weights back up slowly?

I don't quite have elbow and biceps tendonitis yet but it's getting close'ish.

[BrotherIron]

I don't know really how to really rehab my forearm/bicep other than stretch it (gingerly), ice, and take an anti inflammatory.

I figure that plus lightening my load considerably should give my body adequate time to heal. I also only perform movements that I know will be ok (won't aggravate it).

I will probably get a runner's roller (not sure what they really call it) and start using that also.

And finally, I'll wear my compression sleeved (which is very small) to keep constant pressure & support on the area to allow me to lift.

Those are all the things I'll be doing. I'm not sure if there is anything else I can do.

I'm just glad to have completed all 4 days this week without any pain and I'm confident I'll get better with each new week. I plan on performing these rehab weeks for 2 more weeks.

[mccaulleyg]

Hi there, I like your template a lot and am thinking about trying it within the next year or so, very similar to 5-3-1 in a lot of ways, I like your assistance work method,
questions
1) have you always ramped your sets like you do, have you tried sets across?
2) can you display your current training split over a two week period? I think you take a day off between every training day?
3) how did you get injured?

thanks Grant

[BrotherIron]

Hi there, I like your template a lot and am thinking about trying it within the next year or so, very similar to 5-3-1 in a lot of ways, I like your assistance work method,
questions
1) have you always ramped your sets like you do, have you tried sets across?

I have trained with sets across but for me when it comes to training for strength I prefer ramping the weights up. I prefer sets across when training for hypertrophy but that isn't my goal anymore.

I use a 7-5-5-3-3 set/rep scheme and I also use a 6-4-4-2-2 set/rep scheme from time to time also to change things up. I am going to use something more like sets across (7-7-7-5-5) for biceps and triceps assisting movements which are my curls and bench dips, skulls, etc.


2) can you display your current training split over a two week period? I think you take a day off between every training day?

That's right, I take a day off in between training sessions b/c it allows my CNS to recover and also give my body in general time to rest and prepare for the next brutal workout.

This is what I SHOULD have been doing and what I WOULD be doing if I wasn't injured. This is over a 8 week period. (exercises with *** are staples and therefore are not switched every 2 waves. The other exercises are switched out and kept for only 2 waves which is 8 weeks. I also have a deload week every 4th week).

MONDAY
LEGS:
***Back Squat
***Front Squat
RDL Clean Grip
Bottom Up Front Squat

WEDNESDAY
SHOULDERS:
***Push Press
Power Clean From Floor (working up to daily max single) / Floor (75% for triples)
Z-Press
BICEPS:
E Z Curl Bar Curl

FRIDAY
BACK:
***Deadlift
Power Snatch From Floor (working up to daily max single) / Floor (75% for triples)
Seated Good Morning on Bench
Bent Over Rows (Pronated Grip)

SUNDAY
CHEST:
***Flat Bench
Close Grip Bench
TRICEPS:
Rolling Bar Extension (lying)
V-Bar Pressdown

I would perform these for 8 weeks and than switch to the next group of movements. If you want I can post those to. I have 4 groups that I choose from.


3) how did you get injured?

I got injured performing a lying rolling extension. That is how I injured my triceps. I got a bit carried away and tried performing the movement with a 70lbs DB. I was doing working sets up to 65lbs so 70lbs shouldn't have been to much but it seemed not be the case.

The second injury I sustained which was to the same arm (left arm) was from Power Snatching. I pulled my brachioradialus which is a muscle which runs from the forearm to the bicep. That happened b/c of overuse I believe. I'm fixing that situation by putting Power Movements in for 8 weeks and than switching them for Pulls and High Pulls for 8 weeks and than rotating them again and so forth. My program is still evolving and will be since it's something which is so unique but I think I just about have it done.

[BrotherIron]

Felt even better today. Didn't feel anything while lifting the 20kg plates and felt great while doing the RDL's. I wore my scheik sleeve and iced my forearm/bicep as soon as I finished training.

REHAB WEEK 2
LEGS:
Back Squats (oly style)~ 100kgX5, 120kgX5, 140kgX5

Front Squats (oly style)~ 100kgX5, 110kgX5, 120kgX5

RDL~ 95kgX 3(5)

These weights are of course very light (50-60% 1RM) but what's important is I'm feeling better each week and I believe I'm on track to go full force by the end of next week. That will give me 3 weeks of light rehab and allow my arm to still be put under pressure but not to much so I can heal and be ready for the heavy training sessions coming up after the 3rd week.

[BrotherIron]

I trained today b/c Rocky came in to help SS. She actually hit a PR which was awesome. I usually like to take 36hrs off in between training sessions but since I trained Legs yesterday I decided to go in and train with SS. I'll train Thurs and Sat.

REHAB WEEK 2
SHOULDERS:
Push Press~ 65kgX5, 75kgX5, 85kgX5

Z - Press~ 60kgX 2(5), 65kgX5

BICEPS:
DB Hammer Curls~ 20lbsX 3(5)

I iced my forearm/bicep when I finished training and took an aleeve when I got home. I'm feeling better and better with each training session. Soon I'll be back at it 100%.

[BrotherIron]

Went in today and had a GREAT day. I was feeling a bit when I would load and unload plates when setting up for my deadlifts, but today I didn't feel a thing. I also was able to do 3 sets of Wide Grip Pulldowns which was AWESOME.

REHAB WEEK 2
BACK:
Deadlift (conventional)~ 145kgX5, 165kgX5, 185kgX5

Seated GM on Bench~ 175lbsX 3(5)

Wide Grip Pulldown~ 100lbsX5 X5 X8

As always I iced my forearm/bicep when I was finished and took an aleeve.

[BrotherIron]

I decided to go ahead and push myself a little. The workout went good. I felt a little tenderness in my left elbow when I was done but I iced it. I didn't feel any pain or discomfort though which is HUGE. I think my elbow was shocked a little since I pushed it today. It felt good though and I'm VERY HAPPY with how today went.

REHAB WEEK 2
CHEST:
Flat Bench~ 225lbsX5, 235lbsX5, 245lbsX10

Close Grip Bench~ 190lbsX5, 195lbsX5 X10

TRICEPS:
DB Kickback~ 25lbsX5, 27.5lbsX 2(8)

I iced my elbow when I finished. I took 2 aleeve when I got home and I'll ice my elbow again later in the evening. I'm not back to benching 375lbs but I'll be well on my way soon.

[BrotherIron]

Today went GREAT. I pushed myself a little and my arm felt great. I iced it afterwards.

REHAB WEEK 3
LEGS:
Back Squat (oly style)~ 130kgX5, 150kgX5, 170kgX5

Front Squat (oly style)~ 100kgX5, 120kgX5, 140kgX5

RDL~ 100kgX 2(5), 110kgX5

[BrotherIron]

Pushed myself a little again today and it went INCREDIBLY WELL. I didn't have any pain and as always I iced my elbow and forearm/biceps. I am going to start WAVE 18 next week and I will be resetting my 1RMs based off this weeks training. That will keep me lifting lighter than normal and I'll slowly increase the weight.

REHAB WEEK 3
SHOULDER:
Push Press~ 75kgX5m 85kgX5, 95kgX10
95kg felt easy and I was pleased with 10 reps. I could have hit more than 10 reps but I didn't push it to much.

Z - Press~ 65kgX 2(5), 70kgX5

BICEPS:
DB Hammer Curl~ 25lbsX 3(5)
The DB Curl felt good. I didn't have any discomfort which is GREAT. Next week I'll go up to 27.5lbs and maybe 30lbs.

[BrotherIron]

I had a GREAT WORKOUT! I iced my forearm/bicep when I was finished.

REHAB WEEK 3
BACK:
Deadlift (conventional)~ 155kgX5, 175kgX5, 195kgX10 (easy)
I was fucking elated that 430lbsX10 felt so damn easy.

Seated Good Morning on Bench~ 185lbsX 3(5)

Wide Grip Pulldowns~ 100lbsX5 X5 X10

This basically means I'm ready to get back to training but I'm still not going to Clean or Snatch and I'll be taking it easy on my bicep work and my lat work. I'll stll use very light weights for both but for my deadlift, bench, squat, and oh press I'm ready to start getting back to work. I'll still be recalculating my numbers so I'm going to start lighter than my regular amounts and I'll work my way back to where I should be.

This was a great week. My forearm/bicep feels really good today and it's getting better and better with each new day.

[BrotherIron]

Had another GREAT Day. Felt a bit of tightness in the left elbow during flat bench but there wasn't any pain or discomfort. Just a kinda tight feeling in the elbow. It actually felt better as the weight increased. As always I iced it as soon as I finished at the gym and took an aleeve when I got home.

REHAB WEEK 3
CHEST:
Flat Bench~ 225lbsX5, 245lbsX5, 265lbsX9

Close Grip Bench~ 195lbsX 3(5)

TRICEPS:
DB Kickback~ 27.5lbsX8, 30lbsX5 x8

I've got my numbers ready for Wave 18. I may or may not take the deload week off completely. We'll be gone from Thurs through Tues so if I do train it'll be Legs, Shoulders, Back which I think I'll do.

[BrotherIron]

I don't think I have ever mentioned this but I perform a dynamic warmup every time I lift.

Dynamic Warm-up:

I perform these to begin with for 5-10 minutes before I start training. I also perform these outside so I get a good sweat going to.

I start with High Knees~ Walking down and back around 20 yards. While walking bring your knees up as high as you can alternating them each time.

Next I do Butt Kickers~ Jog down and back. While jogging kick your leg up so your foot approaches your butt.

Now do Lunge Walk~ Lunge down and back. While lunging twist your upper truck.

Finally do a couple of Sprints~ start by walking up to the line where you're going to sprint. Don't start from a stopped position. Take big steps while approaching the starting line and when you get to it than sprint for 20 yards. When you get to the end, DONT just stop slowly come to a stop. It'll take 5 or so yards. Than turn back around and do it again.

That's it. This will get you warmed up and prepare you for the workout you're about to put your body through. IMHO this is better than walking into the gym and warming up with a bar. Don't get me wrong, I still do light warm up sets before I lift but also doing this dynamic warmup I feel ready and prepared for the workout ahead of me.

[BrotherIron]

Had an AWESOME day. Hit A Lot of reps past the mandatory 5 reps I had to get. I iced my left arm when I was done. I also performed a dynamic warmup outside before starting lifting.

WAVE 18 WEEK 1
LEGS:
Back Squat (oly style)~ 125kgX5, 145kgX5, 165kgX10

Front Squat (oly style)~ 100kgX5, 116kgX5, 132kgX9

Old School Hack Squat (cambered bar)~ 60kgX7, 80kgX5, 100kgX5, 110kgX3, 120kgX3

Bar Lunges~ BWX 2(10)

[BrotherIron]

The workouts keep getting better and better. I was able to push myself a bit. I iced my elbow when I was done.

WAVE 18 WEEK 1
SHOULDERS:

OH Press (standing)~ 75kgX5, 85kgX5, 96kgX9
I called them OH Press b/c they were so light I didn't need any leg drive.

Bradford Press~ 60kgX6 X5, 65kgX5, 70kgX 2(3)
I had forgotten how much this kick my ass. It was good though.

BICEPS:
DB Hammer Curl~ 25lbsX 2(7), 30lbsX6 X7
I was extatic my arm felt ok. Next week I'll push it a lil more.

That's it. In 4 weeks I put Clean Pulls in and after I'll rotate Power Cleans in.

[BrotherIron]

I made the bar my bitch today. Had the best workout in a while. Short and sweet and than iced my left arm. I also started my day with a dynamic warmup and sipped on a watered down powerade ion4 throughout the workout.

WAVE 18 WEEK 1
BACK:
Deadlift (conventional)~ 155kgX5, 180kgX5, 205kgX10
451lbs for 10 reps was the highlight of my day. I was going to push it and see how I felt and I gotta say I felt damn good.

Standing Good Morning (oly bar)~ 60kgX7, 80kgX5, 90kgX5, 95kgX3, 100kgX3
The 100kgX3 was easy.

Wide Grip Pulldown~ 100lbsX7, 110lbsX7, 120lbsX2 (7)
No pain in my left arm after the Pulldowns so I was happier than a pig in slop.

[BrotherIron]

I can't stress this enough, if you are going to perform a training program like SST be sure perform a DYNAMIC WARM UP BEFORE you train. This will warm up your joints, tendons/ligaments, muscles, and get your heart pumping. You still want to preform 3 or so warm up sets before hitting your working sets.

Also, if you are prone to pain in a certain joint like the elbow, knee, etc wear a neoprene sleeve. It will keep the area warm unlike single ply sleeves which won't. The single ply sleeves will provide more support but provide no warmth to the joint. If you must wear a single ply rub some red hot onto the joint prior to putting the single ply sleeve on. This will cause the joint to heat up and stay warm which the neoprene sleeve does on its own.

These little things will help keep you safer and less likely to have an injury.

[BrotherIron]

Had another great day. I warmed up with my dynamic warm up, and iced my arm when I finished.

WAVE 18 WEEK 1
CHEST:
Flat Bench~ 205lbsX5, 230lbsX5, 265lbsX10

Close Grip Bench~ 185lbsX7, 205lbsX5, 225lbsX5, 245lbsX3
I was happy with this. I didn't push for a 5 set since this was 40lbs more than I had done the previous week. I'll add the 5th set in next week.

TRICEPS:
DB Kickback~ 25lbsX7, 30lbsX 3(7)
Arm felt great while performing these. I'll add the 5th set in next week.

[BrotherIron]

Had a good day. Forgot today was 3(3), 3 sets of triples and did 5 reps instead. Isn't bad but I could have done more on the my last if I hadn't fucked up.

I did my dynamic warmup before lifting. I spend probably 15min outside before training legs. I also sprayed some red hot on my knees before putting my sleeves on and I think it helped loosen my knees up (exp since I lift in single ply sleeves).

As always I iced my left arm when I was finished.

WAVE 18 WEEK 2
LEGS:
Back Squat (oly style)~ 135kgX5, 155kgX5, 175kgX7
I was only supposed to 135 and 155 for sets of 3. I was happy with 175X7.

Front Squat (oly style)~ 108kgX3, 125kgX3, 140kgX6

Old School Hacks (cambered bar)~ 80kgX7, 100kgX7, 110kgX5, 120kgX3, 125kgX3

Lunges~ BWX 2(8)

I was toast after that.

[BrotherIron]

I fucked up and forgot to change shoes after my dynamic warmup so I performed my Standing OH Press with my running shoes. I realized this after my last set when I felt a bit wobbly which never happens. I immeadiately changed into my oly shoes and commenced with Bradford Presses (did much better this time).

Also, my left arm felt good. I was able to DB Hammer Curl 35lbs for a set of 5 which is progress. It's no 70lbs but slowly I'm getting back to it.

I iced my arm for a good 20min when I was finished.

WAVE 18 WEEK 1
SHOULDERS:
OH Press (standing)~ 80kgX3, 92kgX3, 102kgX7

Bradford Press~ 60kgX7, 65kgX5, 70kgX5, 75kgX3, 80kgX3
This whiped me. I was spent since when you perform these, you really end up doing 2x as many reps as you think since the bar is lifted 2x for every rep so a set of 7 is really lifting it OH 14x.

BICEPS:
DB Hammer Curl~ 25lbsX7, 30lbsX 2(7), 35lbsX5
I was happy to be able to move up.

[BrotherIron]

Due to certain things taking place (a lot of bullshit) I'll be training at a new gym starting in Oct.

[BrotherIron]

Had a GREAT Day. Drank my powerade (1/2 strength) during my workout after my dynamic warmup and iced my arm when I was done.

WAVE 18 WEEK 2
BACK:
Deadlift (conventional)~ 168kgX3, 192kgX3, 216kgX9
216kg (476lbs) for 9 easy reps was fan "fucking" tastic.

Standing GM (oly bar)~ 80kgX7, 90kgX5, 100kgX5, 110kgX3, 115kgX3

Wide Grip Pulldowns~ 110lbsX7, 120lbsX7, 130lbsX7, 140lbsX7
Arm is feeling 100%. 140lbs felt like nothing. I'll push myself more next week.

[BrotherIron]

Had a horrible day. I ate at a diner last night (2AM) and had something which didn't agree with me. I've been sick all day but sucked it up and lifted today. I wouldn't recommend that though but b/c it was a chest day I was hellbent on at least hitting flat bench. Lets say I spend more time in the bathroom than on the floor but I did what I had to and than came home to spend all day in bed. I've been pissing out of my ass all day and had a bit of a fever.

WAVE 18 WEEK 2
CHEST:
Flat Bench~ 215lbsX3, 250lbsX3, 280lbsX6
I woulda gotten a lot more than 6 reps but I had to rush to the bathroom as soon as I finished.

TRICEPS:
DB Kickback~ 25lbsX7, 30lbsX7, 35lbsX7 X7

I will take tomorrow off. This coming week is a heavy week and I plan on crushing it so I need to rest and eat ALOT so I'm ready for it. Probably hit it startin Tue.

[BrotherIron]

I just realized I'll be at the Olympia this Thurs so I'll be training Legs today, Shoulders tomorrow, and Back Thurs morning before I board the plane. I'll be abriding my workouts so I can train back to back to back which I wouldn't do unless I had to.

[BrotherIron]

I abridged the training session so I'll be able to train tomorrow and the day after. I put something called "red hot" on my knees and elbow and OMFG that shit felt like like knees were burning on a stove the entire time. It didn't die down either and I found out that it gets worse the more you sweat. I gotta admit though my knees felt great except for the excruciating burning.

WAVE 18 WEEK 3
LEGS:
Back Squat (oly style)~ 144kgX5, 164kgX3, 184kgX5
184kgX5 was extremely easy. I didn't' push it so I can get through this week.

Front Squat (oly style)~ 116kgX5, 132kgX3, 147kgX4

Old School Hack Squat~ skipped it

Lunges~ BWX 3(8)

[BrotherIron]

I abridged this workout also and I'll do the same to tomorrow's Back Day. I got in and out before John was there which is nice b/c I'd like to see him as little as possible before SS and I leave. I iced my left arm when I finished and of course I did my dynamic warmup before training.

WAVE 18 WEEK 3
SHOULDERS:
OH Press (standing)~ 85kgX5, 96kgX3, 107kgX5
107kg felt easy and there was no pain in the left arm which is great.

Bradford Press~ skipped b/c of time and I also have to train tomorrow.

BICEPS:
DB Hammer Curl~ 25lbsX7, 30lbsX7, 35lbsX7 X7 X5
I was very happy to do 3 working sets with 35lbs. My arm feels great.

[BrotherIron]

If anyone would like to purchase some red hot for achy joints here is a link to it:

http://kochsports.com/cramerredhotointment-1lb.aspx

[BrotherIron]

Well got back from Vegas and trained legs today. It was a light day since it's a deload week.

Deload Week
WAVE 18 WEEK 4
LEGS:
Back Squat (oly style)~77.5kgX5, 96kgX5, 116kgX5

Front Squat (oly style)~62kgX5, 77.5kgX5, 93.5kgX5

Old School Hack Squat~ 70kgX 3(5)

[BrotherIron]

I helped the owner of Titanz Nutrition move his store to his new location so I wasn't able to train yesterday. I worked from 3PM to 2AM. Today, I got up ate everything in the house to help recover from moving yesterday and went and trained shoulders/biceps.

WAVE 18 WEEK 4
DELOAD WEEK
SHOULDERS:
OH Press (standing)~ 45kgX5, 56kgX5, 68kgX5

Bradford Press~ 55kgX 3(5)

BICEPS:
DB Hammer Curl~ 20lbsX 3(7)

I iced my left arm when I was done and that was it.

[BrotherIron]

WAVE 18 WEEK 4
DELOAD
BACK:
Deadlift (conventional)~ 100kgX5, 120kgX5, 140kgX5

Standing Good Morning~ 80kgX 3(5)

Wide Grip Pulldowns~ 90lbsX 3(8)

Iced my left arm when I was done. I can tell my left arm took a beating moving all that shit the other day so I'm very happy today was a easy day.

[BrotherIron]

WAVE 18 WEEK 4
DELOAD
CHEST:
Flat Bench~ 135lbsX5, 155lbsX5, 185lbsX5

Close Grip Bench~ 155lbsX 3(5)

TRICEPS:
DB Kickbacks~ 20lbsX 3(7)

Iced my arm and that was it.

[BrotherIron]

Well went into Coffees to train today and the highschool kids were in there so it was hard to get a full workout in.

WAVE 19 WEEK 1
LEGS:
Back Squat (oly style)~ 130kgX5, 150kgX5, 170kgX8

Front Squat (oly style)~ 105kgX5, 120kgX5, 136kgX7

Old School Hack~ 60kgX7, 80kgX5, 100kgX5, 110kgX3, 120kgX3

Lunges~ BWX 8

That was it. I was happy though that the weights didn't feel heavy with all the traveling we've been doing lately.

[BrotherIron]

Had a great day today. I started it with my dynamic warmup and put "red hot" on my left elbow and forearm. It really helped to keep my left arm feeling good b/c I pushed it today. I also as always had my 1/2 strength powerade which I needed b/c I put Clean Pulls in today (FINALLY!).

WAVE 19 WEEK 1
SHOULDERS:
OH Press (standing)~ 78kgX5, 90kgX5, 101kgX9
101kg felt good. My left arm didn't have any discomfort at all.

Bradford Press~ 65kgX7, 70kgX4, 75kgX4, 80kgX3, 85kgX3
My shoulders were toast after these. I'm pretty sure 85kg for a trip is a PR for me.

Clean Pulls From Floor~ 60kgX5, 70kgX5, 80kgX5, 90kgX4, 100kgX4
These sucked the life out of me. I was looking forward to putting them back in and during them I was looking forward for it to be over, lol. It felt good to put Pulls back in. Next wave it's back to Power Cleans.

BICEPS:
DB Hammer Curl~ 25lbsX7, 30lbsX7, 35lbsX7, 40lbsX 2(5)
No pain at all in my left forearm which is a GREAT sign.

[BrotherIron]

Well I went in today to the gym not feeling as great as I would have liked. I was short a meal and I felt a bit tired but I pushed myself today and hit some good numbers. My left forearm held up to Snatch Pulls which was made my day. I realized how difficult the oly lifts are since I haven't done them in some time and still I"m only pulling. I'll really have my work cut out for me when I reintroduce Powers back in 3 weeks.

WAVE 19 WEEK 1
BACK:
Deadlift (conventional)~160kgX5, 185kgX5, 210kgX10

Standing Good Mornings~ 80kgX5, 90kgX5, 100kgX5, 110kgX3, 120kgX1

Snatch Pulls From Floor~ 60kgX3, 70kgX3, 80kgX3, 90kgX3

Wide Grip Pulldowns~ 110lbsX7, 120lbsX7, 130lbsX7, 140lbsX7, 150lbsX4

Than I iced my left arm and that was it.

[BrotherIron]

My left shoulder has been grinding a bit and feeling uncomfortable. I was still about to lift, I just had to make sure I really warmed it up during the dynamic warm up and I put some red hot on my left arm. I'll push it more next week. I was happy though to hit the numbers I had to.

WAVE 19 WEEK 1
CHEST:
Flat Bench~ 210lbsX5, 240lbsX5, 275lbsX10

Close Grip Bench~ 185lbsX7, 205lbsX5, 225lbsX5, 245lbsX3, 255lbsX3

TRICEPS:
DB Kickbacks~ 25lbsX7, 30lbsX7, 35lbsX 2(7)

[BrotherIron]

I was rushed so I had to skip my last movement. Had a great day. Put the red hot on my knees and I'm really digging it. My knees feel great during and after.

WAVE 19 WEEK 2
LEGS:
Back Squat (oly style)~ 140kgX3, 160kgX3, 180kgX7

Front Squat (oly style)~ 113kgX3, 128kgX3, 144kgX6

Old School Hacks~ 60kgX7, 80kgX5, 100kgX5, 120kgX3, 140kgX3

Lunges~ skipped it

[BrotherIron]

I switched out the Bradford Presses. We'll see how my shoulder feels when I bench this Sunday on it. I also performed my shoulder rehab exercises with a 3lb plate when I was done.

I was also pressed for time so I couldn't finish biceps like I wanted to.

WAVE 19 WEEK 2
SHOULDERS:
OH Press (standing)~ 84kgX3, 95kgX3, 107kgX7

Clean Pull from Floor~ 60kgX5, 80kgX5, 90kgX5, 100kgX4, 110kgX4

Z - Press~ 60kgX5, 6kgX5, 70kgX5, 75kgX5, 80kgX3
I took it easy to not push my shoulder to much. It felt ok. I think I'll take Bradfor Presses out for a while.

BICEPS:
DB Hammer Curl~ 25lbsX7, 30lbsX7, 35lbsX7, 40lbsX5

[BrotherIron]

This was one of the best workouts I've had in a long time. I killed it. If I feel this good I'm going to set a PR.

WAVE 19 WEEK 2
BACK:
Deadlift (conventional)~ 172.5kgX3, 197.5kgX3, 220kgsX10
220kg (485lbs) for 10 was incredibly easy. If I feel this good next week, watch out.

Standing Good Morning~ 85kgX5, 95kgX5, 105kgX5, 115kgX3, 125kgX1

Snatch Pulls from Floor~ 60kgX3, 70kgX3, 80kgX3, 90kgX3, 100kgX2

Wide Grip Pulldowns~ 120lbsX7, 130lbsX7, 140lbsX7, 150lbsX7

That was it. I iced my arm and than headed home.

[BigJavs]

485x10 is beastly man!

[BrotherIron]

485x10 is beastly man!

Thanks. If I feel this good next Fri I'll make it a test day.

[BrotherIron]

Well I wasn't feeling 100% as you all know b/c my left shoulder got a lil fucked up from behind the neck work during shoulder day. I'll be taking those out altogether and changing up my shoulder training. I'll also be modifying my chest workout for a lil bit as well as my triceps work b/c OH work doesn't feel good. I'll probably take off the week during my deload.

WAVE 19 WEEK 2
CHEST:
Flat Bench~ 230lbsX3, 260lbsX3, 290lbsX6
290lbs wasn't heavy at all but I didn't want to push it. I just hit more than the triple I had to.

Floor Press~ 135lbsX7, 185lbsX 2(5), 205lbsX3, 225lbsX3
These felt a bit odd to me but I'll just have to get used to them. I don't usually do anything which has a shortened ROM but these were something new and they didn't hurt my shoulder. My shoulder doesn't feel it's best when the bar is all the way down in the bench press.

TRICEPS:
DB Kickbacks~ 25lbsX7, 30lbsX 2(7), 35lbsX5

That was it and YES I did do the rehab movements with a 3lb plate in between exercises and even sets. I also performed my dynamic warmup and drank my 1/2 strength powerade.

[BrotherIron]

Well, I had a good day. I didn't push it 100% though b/c I'm saving it for Friday.

WAVE 19 WEEK 3
LEGS:
Back Squat (oly style)~ 150kgX5, 169kgX3, 189kgX3
I was good for more at 189kg (418kg) but I want to save it for Friday.

Front Squat (oly style)~ 120kgX5, 136kgX3, 152kgX3
Again I was good for more but I made sure I hit more than the single I had to make.

Old School Hack~ 70kgX5, 90kgX5, 110kgX4, 130kgX3

That was it. I iced my left arm when I was done and as always I drank 1/2 strength powerade.

[simonsky]

hey mr. strong brother can you give a short but ample dynamic warm-up for both upper and lower body?

and what's your opinion on doing GM's when your flexibility sucks? ( can't get to parallel without turning it into a shitty half squat hybrid)

[BrotherIron]

hey mr. strong brother can you give a short but ample dynamic warm-up for both upper and lower body?

and what's your opinion on doing GM's when your flexibility sucks? ( can't get to parallel without turning it into a shitty half squat hybrid)

I perform these to begin with for 5-10 minutes before I start training. I also perform these outside so I get a good sweat going to.
I start with High Knees~ Walking down and back around 20 yards. While walking bring your knees up as high as you can alternating them each time.
Next I do Butt Kickers~ Jog down and back. While jogging kick your leg up so your foot approaches your butt
Now do Lunge Walk~ Lunge down and back. While lunging twist your upper truck.
I also do Lateral Jumping Jacks~ Skip laterally while performing jumping jacks.
Finally do a couple of Sprints~ start by walking up to the line where you're going to sprint. Don't start from a stopped position. Take big steps while approaching the starting line and when you get to it than sprint for 20 yards. When you get to the end, DONT just stop slowly come to a stop. It'll take 5 or so yards. Than turn back around and do it again.

That's it. This will get you warmed up and prepare you for the workout you're about to put your body through. IMHO this is better than walking into the gym and warming up with a bar.

Don't get me wrong, I still do light warm up sets before I lift but also doing this dynamic warmup I feel ready and prepared for the workout ahead of me.

Now onto GM's. Make sure you rotate your hips when performing GM's. This allows you to lower yourself to parallel while maintaining an arched back. If you need someone to show you ask you gf or wife. If they can't do it, man does life suck for you b/c you'll be 1000000x happier when they learn how to rotate them. If you don't have anyone to show you, stick your butt out like you're mooning someone and keep your knee bend fixed. Than rotate your hips and lower the bar while keeping your back arched. It's not easy to explain so I'll try to find you a vid to help illustrate it.

[BrotherIron]

Took it easy again tonight. I made sure I hit the numbers I had to but didn't push it. I'm saving it for Friday.

WAVE 19 WEEK 3
SHOULDERS:
OH Press (standing)~ 90kgX5, 101kgX3, 112.5kgX3
112.5 felt easy which is great. My shoulder also feels better this week than last week.

Clean Pull from Floor~ 80kgX5, 90kgX5, 100kgX5, 110kgX3
These were really easy. I'm excited to get back to doing Powers.

Bradford Press~ 60kgX5, 65kgX5, 70kgX5, 80kgX3

BICEPS:
DB Hammer Curl~ 25lbsX7, 30lbsX7, 35lbsX7, 40lbsX5

Iced my left arm and that was it. I'll be soaking tonight in epsom salt and again tomorrow. I'll also put red hot on both arms and back on Friday.

[simonsky]

Now onto GM's. Make sure you rotate your hips when performing GM's. This allows you to lower yourself to parallel while maintaining an arched back. If you need someone to show you ask you gf or wife. If they can't do it, man does life suck for you b/c you'll be 1000000x happier when they learn how to rotate them. If you don't have anyone to show you, stick your butt out like you're mooning someone and keep your knee bend fixed. Than rotate your hips and lower the bar while keeping your back arched. It's not easy to explain so I'll try to find you a vid to help illustrate it.

thanks for the warm-up tips! were basically doing the same save for the sprints and jacks!

and i'll also read up on rotating the hips if i can find any. im actually been hitting the ham/glute stretch hard though my low back arch disappears ~5 degrees before hitting parallel.

[BrotherIron]

thanks for the warm-up tips! were basically doing the same save for the sprints and jacks!

and i'll also read up on rotating the hips if i can find any. im actually been hitting the ham/glute stretch hard though my low back arch disappears ~5 degrees before hitting parallel.

I've been leaving out the sprints the last couple of workouts since I'm pretty heavy to do sprints but for smaller athletes they're great.

I don't know if you'll find anything written about rotating the hips. I'll see if I can find a vid of a chick doing it. Women are 10000x better at rotating their hips and therefore they would make a better visual example. Sounds though like you're just about there and once you rotate them you'll easily be there.

Here ya go:


http://www.youtube.com/watch?v=Iycq-kJann0

[simonsky]

wow thanks!

swole chick is swole!

[BrotherIron]

Well I fell short of what I had hoped for but that's ok. 250kg went up MUCH faster than it did last time so that was a success but unfortunately I made a jump which was to high. I probably should have gone for 260kg first and than 272.5kg but I didn't b/c 250kg felt so easy. Also, I didn't want to spend to much energy hitting 260kg and not have enough to try for 272.5kg. I know I can hit 260kg so I guess next time I'll go 250, 260, and than 270kg.

WAVE 19 WEEK 3
BACK:
Deadlift (conventional)~ 140kgX3, 180kgX1, 210kgX1, 230kgX1, 250kgX1, 272.5kgXmiss
Made 550lbs easily but missed 600lbs. Next time, I'll make a smaller jump.

That was it. I decided the day before make it or miss it, I would take the rest of the day off. My arm felt good which is great. I felt a small tug in my top abs which could have been b/c the belt was so damn tight. I don't have any pain or discomfort so I'm not worried.

I'll train Chest Sat or Sun and than I'm going to take off during my Deload week. That will let my shoulder get better.

[BrotherIron]

I actually don't think it was a abdominal pull b/c when I flex my abs and stress them their is no pain or discomfort. I only feel it at the bottom position of the squat and dead. I also feel it when I bend backwards. It almost feels like a rib moved a bit and now it's sore. That may sound weird but that's how it feels.

I had something happen like this a lil over a year ago when squatting and I had to take sometime off. I believe it was a rib that shifted and than shifted back which caused the discomfort.

Luckily, I'm taking the next 7 days off so I'll have time to rest. On a side note, my left shoulder feels really good. It would seem behind the neck moves should be left out of my regimen.

[BrotherIron]

Did some reading and I think what happened was cartilage got inflamed from it moving during the movement which is causing the soreness and slight discomfort (costochondritis).

They say to take an anti-inflam and it should be ok within a couple days to a week.

[BrotherIron]

I'm going to buy a foam roller to add to my arsenal in aiding recovery. I think I'll buy the OPTP high density black.

[BrotherIron]

Well, today didn't go quite as planned. I was spent early into the workout. I chalk it up to the fact I took the previous week off and I never eat enough when I take time off. I cut my workout short but will hit it harder next week.

WAVE 20 WEEK 1
LEGS:
Back Squat (oly style)~ 135kgX5, 155kgX5, 175kgX7

Front Squat (oly style)~ 110kgX5, 125kgX5, 141kgX5

SLDL (platform)~ 90kgX7, 100kgX5, 110kgX 2(3)

Box Squat~ skipped b/c I was done.

I performed my dynamic warmup as usual, but I also added some foam rolling after. I roller my quad and hamstrings when I was done.

[BrotherIron]

On a positive note, my rib and left shoulder feel good.

[BrotherIron]

I was pressed for time so I didn't get to train Biceps. I'll make up for it next week. Also, I felt it slighting in my right rib when power cleaning 100kg. The weight was VERY light but I didn't want to push it. I'm still going to pull on Fri and I work up to 215kg I think so we'll have to wait and see how it feels.

WAVE 20 WEEK 1
SHOULDERS:
OH Press~ 83kgX5, 94kgX5, 105kgX6
I didn't get a good grip and my wrists were really feeling it. I always bring the weight down to my clavicles.

Power Clean from Floor (daily max single)
/Power Clean from Floor (75% triples)~ 40kgX3, 60kgX3, 80kgX3, 100kgX1 / 80kgX3(3)
Like I said the weight was light but I felt it in the rib so I took it easy.

Seated Military on bench~ 135lbsX7, 155lbsX5, 175lbsX4, 185lbsX2
For these I bring the weight down to my clavicles as always.

BICEPS:
Bar Curl~ skipped b/c of time.

Like I said I was pressed for time. I didn't foam roll but I did my dynamic warmup. The weather was rainy and cold so I wasn't really feeling like lifting but sucked it up and I'm glad I did. I took 2 aleeve when I got home and iced the rib area.

We'll see how Friday goes.

[BrotherIron]

Had a good day. I was finally able to do rows b/c my left arm feels 100%. My rib was a bit tender but didn't hurt at all when I was deadlifting. This is the first whole workout I've been able to do in some time.

WAVE 20 WEEK 1
BACK:
Deadlift (conventional)~ 165kgX5, 190kgX5, 213kgX10
213kg was easy but I didn't want to push my rib.

Power Snatch from Floor (Daily Max Single) / Floor (75%)~ 40kgX3, 50kgX3, 60kgX2, 70kgX1, 80kgX1 / 60kgX 2(3)

Good Morning / Squat Combo~ 60kgX7, 70kgX5, 80kgX5, 90kgX3

1- Arm DB Row~ 70lbsX6, 80lbsX6, 90lbsX6, 105lbsX5
This was GREAT. I haven't been able to do DB since my brachioradialis pull in July.

I'll push myself more next week. I didn't want to over do it.

[BrotherIron]

I talked to Curtis Leslie this past Mon and I believe I'll be putting chains back into my deadlifting regimen. The numbers are low obviously since I'm easily hitting 10 reps on my last set when I should only hit 5reps. I used them before in the past and I believe it would benefit me to put them back in for 8 weeks.

[BrotherIron]

Well, training today didn't go badly. My shoulder felt kinda shitty until I got to the heavier weights. Oddly enough, it hurt alot with 135lbs but didn't hurt at all with 285lbs. Crazy, huh? I did my rehab work during and I'm going to continue to do them every training session.

WAVE 20 WEEK 1
CHEST:
Flat Bench~ 225lbsX5, 255lbsX5, 285lbsX8

Floor Press~ 135lbsX7, 185lbsX5, 205lbsX5, 225lbsX3, 245lbsX3

TRICEPS:
Straight Bar Pressdown~ 60lbsX8, 70lbsX8, 80lbsX8, 90lbsX8, 100lbsX5
This isn't the new many pulley cable system. This is one of those archaic machines which makes it hard as hell.

1-Arm OH Ext~ skipped b/c my left shoulder wasn't feeling good. I'll switch this out for skulls next week.

[Tom Green]

Nice numbers! I like your programming.

[BrotherIron]

Had a GREAT day. I had some discomfort in my left calf. I've been feeling it now for a week. I think I got it when I was playing with my pit. BUT, I still managed to get through the entire workout and hit my numbers I needed to which made it a GREAT workout.

WAVE 20 WEEK 2
LEGS:
Back Squat (oly style)~ 144kgX3, 164kgX3, 183kgX5

Front Squat (oly style)~ 117kgX3, 133kgX3, 150kgX4

SLDL on Platform (clean grip)~ 90kgX5, 100kgX5, 110kgX5, 120kgX3, 130kgX3

Box Squat (Med Block)~ 90kgX5, 100kgX5, 110kgX5, 120kgX3, 130kgX3

[BrotherIron]

Nice numbers! I like your programming.

Thanks. I'm very proud of SST. You should try it. I have a few client running SST and they're loving it.

[BrotherIron]

Had another great workout. Feeling a lil better with the cleans. I still need to work on getting my hips through which means I'm not staying over the bar long enough.

WAVE 20 WEEK 3
SHOULDERS:
OH Press (standing)~ 89kgX3, 100kgX3, 111kgX5

Power Clean from Floor (daily max) / (75% triples)~ 60kgX3, 80kgX3, 100kgX2, 110kgX2, 115kgX1 / 85kgX 3(3)

Seated Military on Flat Bench~ 155lbsX7, 165lbsX5, 175lbsX5, 185lbsX3, 195lbsX3

BICEPS:
Alt DB Curl~ 30lbsX8, 35lbsX8, 40lbsX8, 45lbsX5
Arm felt ok with these.

I iced my arm afterwards but the ice pack was to cold and I froze my skin just a bit. I rubbed it and it warmed up. It turned a bit red but there is no pain or anything so I'll just leave it.

[mccaulleyg]

how much do you weigh right now? Your lifts are awesome!

[BrotherIron]

I'm tipping the scale at right at 280lbs @ 6'2.

I'm bulking right now but I'll be adding conditioning back into my program. That should drop me down 10 or so pounds.

[BrotherIron]

Had a good day. I pushed myself and surpassed my numbers I was hoping for. Next week I'll shot for 85kg or even 90kg Power Snatch.

WAVE 20 WEEK 2
BACK:
Deadlift (conventional)~ 177kgX3, 202kgX3, 225kgX8
225kg (495lbs) for 8 felt easy. I was happy with that.

Power Snatch off Floor (daily max)/ (75% triples)~ 40kgX3, 60kgX2, 70kgX2, 80kgX2 / 60kgX 3(3)

Good Morning / Squat Combo~ 60kgX6, 70kgX5, 80kgX5, 90kgX3, 100kgX3

1-Arm DB Row~ 80lbsX6, 90lbsX6, 105lbsX6, 120lbsX5

My left arm felt good. I drank my 1/2 strength powerade throughout the course of the workout and started with my dynamic warm up.

[BrotherIron]

Had a another great day of lifting. Arm felt good. I found out that I indeed did give myself frost bite by putting the compression sleeve over the ice pack. It's not bad and it'll heal but right now I got red patches.

WAVE 20 WEEK 2
CHEST:
Flat Bench~ 240lbsX3, 270lbsX3, 300lbsX6
300lbs felt good. I didn't feel any discomfort in my left shoulderso that was a VERY good thing.

Floor Press~ 185lbsX5, 205lbsX5, 225lbsX5, 245lbsX3, 265lbsX2

TRICEPS:
Straight bar pressdown~ 70lbsX8, 80lbsX8, 90lbsX8, 100lbsX6

DB Skullcrushers~ 20lbsX8, 25lbsX8, 30lbsX6

[BrotherIron]

Had another good workout but it taxed the shit out of me. I had to really lower the weights on my box squats. I was so tired I wasn't even going to do it but decided it would be better to drop the weights than skip it.

WAVE 20 WEEK 3
LEGS:
Back Squat (oly style)~ 158kgX5, 173kgX3, 193kgX3
I was only supposed to 153 but put more on the bar by mistake. Also, I was elated with the 425lbs (193kg) for a triple. Knees felt great.

Front Squat (oly style)~ 125kgX5, 141kgX3, 156kgX3

SLDL on Platform~ 100kgX5, 110kgX5, 120kgX5, 130kgX3, 140kgX2

Box Squats~ 60kgX5, 70kgX5, 80kgX5, 90kgX3
I was so tired when I got to box squats I wasn't even going to do them but I'm glad I did.

[BrotherIron]

Been racking up really good workouts. Shoulder felt good after I warmed it up and did my rehab work for it.

WAVE 20 WEEK 3
SHOULDERS:
OH Press (standing)~ 94kgX5, 105kgX3, 117kgX3

Power Clean off Floor (daily max) / (75% triples)~ 60kgX3, 80kgX3, 100kgX1, 110kgX1, 120kgX1, 125kgX miss / 90kgX 2(3)

Seated Military on Flat Bench~ 155lbsX5, 165lbsX5, 175lbsX5, 185lbsX3, 195lbsX3

BICEPS:
Alt DB Curl~ 30lbsX7, 35lbsX7, 40lbsX7, 45lbsX5, 50lbsX5

[BrotherIron]

Had a great workout but I was spent after Deadlifts. Pulling 522lbs for 6 was a great day in and of it self. After that though I was done. I missied 85kg again b/c I just didn't have it in me. I dumped it in front of me. I also cut my 1-Arm DB Rows short to.

WAVE 20 WEEK 3
BACK:
Deadlift (conventional)~ 190kgX5, 213kgX3, 237kgx6
237 (522lbs) for 6 was great. My best pull yet for 6.

Power Snatch~ 40kgX3, 60kgX2, 70kgX2, 80kgX1, 85kgXmiss
I didn't do 75% triples b/c I was spent.

GM/Squat Combo~ 70kgX5, 80kgX5, 90kgX5, 100kgX3, 105kgX2

1-Arm DB Rows~ 90lbsX6, 105lbsX6, 120lbsX6

That was it. It also didn't help that the ALL the highschool track kids were in the gym today. There must have been 15 kids in the Olympic weightlifting room which meant we had to damn near be touching each other while performing the lifts.

[BrotherIron]

Had an ok workout. My left shoulder and elbow were a bit sketchy today so I didn't push it. I hit the numbers I had to and that was it. I'm sure they'll be happy to have a deload week next week.

WAVE 20 WEEK 3
CHEST:
Flat Bench~ 250lbsX5, 285lbsX3, 315lbsX3
315lbs felt extremely light but I didn't want to push my shoulder.

Floor Press~ 185lbsX5, 205lbsX5, 225lbsX5, 245lbsX3, 265lbsX3

TRICEPS:
Straight Bar Pressdown~ 80lbsX7, 90lbsX7, 100lbsX5, 110lbsX3

DB Skullcrushers~ 20lbsX7, 25lbsX7, 30lbsX5

[BrotherIron]

I have made up my mind and unfortunately I am taking out Power Snatches. I believe that my old injury to my left shoulder is only being exacerbated with the movement so I am removing it for the next 5 weeks. Should my shoulder feel much better than I know I must keep it out and will instead put Snatch Pulls in place of Power Snatches.

[BrotherIron]

I was looking forward to this deload. My shoulder could use the break.

DELOAD WEEK
WAVE 20 WEEK 4
LEGS:
Back Squat (oly style)~ 85kgX5, 105kgX5, 125kgX5

Front Squat (oly style)~ 71kgX5, 86kgX5, 102kgX5

SLDL on Platform~ 70kgX 3(5)

[BrotherIron]

DELOAD WEEK
WAVE 20 WEEK 4
SHOULDERS:
OH Press (strict)~ 55kgX5, 65kgX5, 75kgX5

Seated Military on Bench~ 115lbsX 3(5)

BICEPS:
Alt DB Curl~ 27.5lbsX 3(7)

[BrotherIron]

DELOAD WEEK
WAVE 20 WEEK 4
BACK:
Deadlift (conventional)~ 105kgX5, 130kgX5, 153kgX5

GM/Squat Combo~ 70kgX 3(5)

1-Arm DB Row~ 85lbsX 3(7)

[BrotherIron]

Today, I wasn't really feeling since it's been raining all day and it's also been gloomy. Just a shitty day all around, but I decided to suck it up and get in there. I did my dynamic warm up outside but I cut it a bit short since the weather sucked ass.

WAVE 21 WEEK 1
LEGS:
Back Squat (oly style)~ 139kgX5, 159kgX5, 178kgX7

Front Squat (oly style)~ 114kgX5, 130kgX5, 145kgX5

SLDL on Platform~ 105kgX5, 125kgX5, 135kgX3, 145kgX3

Box Squat (Med Block)~ 80kgX5, 90kgX5, 100kgX3, 110kgX3

[BrotherIron]

WAVE 21 WEEK 1
SHOULDERS:
OH Press (standing)~ 87kgX5, 99kgX5, 110kgX6

Power Clean~ 60kgX3, 80kgX3, 100kgX1
I wasn't feeling it today so I didn't push it.

Seated Military on Bench~ 155lbsX5, 165lbsX5, 175lbsX5, 185lbsX5, 195lbsX4

BICEPS:
Alt DB Curl~ 35lbsX7, 40lbsX7, 45lbsX7, 50lbsX5

Shoulder was feeling good when I started but didn't feel good when I was done. My first set of OH Press wasn't the best (I was a bit off kilter which I'm sure didn't help my shoulder any). Did some rehab work with a 2kg plate in between sets. The crazy thing is it'll feel great tomorrow.

[BrotherIron]

I tried a narrower stance in my deadlift. I usually grasp the bar with a clean grip which puts me right outside of shoulder width. A couple of our lifters made a suggestion that I would pull more and it would be easier if I moved my hands in 3" and made my stance narrower. I tried it and honestly, I'm not going to use it again. I prefer my stance. I'm heavier than the ones suggesting it and I'm much wider so I felt crunched together (smooshed).

WAVE 21 WEEK 1
BACK:
Deadlift (conventional)~ 170kgX5, 194kgX5, 217kgX9
217kg (480lbs) for 9 felt good. I pulled it my way. I tried the narrower stance on the first 2 sets and it didn't feel right.

GM/Squat Combination~ 70kgX5, 80kgX5, 90kgX5, 100kgX3, 110kgX3

1-Arm DB Row~ 90lbsX7, 105lbsX7, 110lbsX5, 120lbsX5, 130lbsX4

Face Pulls~ green band X 4(10)

[mccaulleyg]

how much do you weigh?, when are competing? Training looks good! Have you been increasing in body weight over the past 3 months...

Grant

[BrotherIron]

I'm weighing in at 280lbs right now. I'm thinking of competing next year in a raw PL meet. I added some weight a lil while ago but I haven't been gaining weight over the past 3 months. I usually stayed around 275lbs so I haven't gained much at all.

Thanks. My long term goals are to pull 7, squat 6, and bench 5 all raw. That's going to take some time but I'm patient. That would also give me an elite total which would be an AWESOME achievement.

[BrotherIron]

Had a good day. I didn't push it b/c my shoulder felt better. When I was done I had better ROM than I usually do. I could do a 1 Arm Ext and usually I'm not able to. Taking out the snatches was a good idea. I wasn't able to perform a good dynamic warm up b/c it was cold as shit outside and very windy. So I did what I could and than really put on the red hot to get me warm.

WAVE 21 WEEK 1
CHEST:
Flat Bench~ 230lbsX5, 260lbsX5, 290lbsX5

Floor Press~ 185lbsX5, 205lbsX5, 225lbsX5, 245lbsX4, 265lbsX3

TRICEPS:
Straight bar pressdown~ 80lbsX7, 90lbsX7, 100lbsX7, 110lbsX5

DB Skullcrushers~ 20lbsX7, 25lbsX7, 30lbsX7X5
My left elbow felt a lil twingy while performing these so I'll be keeping them light.

I iced my elbow when I was finished.

[BrotherIron]

Had a good day today. Did my dynamic warm up outside which wasn't easy since it's cold and windy outside.

WAVE 21 WEEK 2
LEGS:
Back Squats (oly style)~ 148kgX3, 168kgX3, 188kgX5

Front Squats (oly style)~ 122kgX3, 137kgX3, 153kgX3

SLDL on Platform~ 100kgX5, 110kgX5, 120kgX5, 130kgX3, 140kgX3

Box Squats (Med Box)~ 80kgX5, 90kgX5, 100kgX5, 110kgX3, 120kgX3

[BrotherIron]

Shoulder felt GREAT today. I didn't push it a lot though just b/c it felt so good. I want my shoulder to make a 100% recovery before I go balls out. I did hit the numbers I had to and even pushed myself a bit.

I wasn't able to perform my dynamic warm up outside b/c it's fucking freezing outside. It was 32 degrees so I did a modified dynamic warm up on the treadmill inside. It seemed to work pretty well so I'll continue to do them inside while it's freezing outside.

As always I performed my shoulder rehab work with a 1.25kg plate during my workout. I iced my brachioradialus when I was done.

WAVE 21 WEEK 2
SHOULDERS:
Push Press~ 93kgX3, 105kgX3, 115kgX6
115kg (253lbs) for 6 felt good.

Power Clean~ I skipped these b/c my legs are sore from yesterday.

Militarys on Flat Bench~ 165lbsX7, 175lbsX7, 185lbsX3, 195lbsX3, 205lbsX2

BICEPS:
Alt DB Curl~ 35lbsX7, 40lbsX7, 45lbsX7, 50lbsX5

[BrotherIron]

I know some of you belong to the Pat Mendes bandwagon. Not sure if you know but he'll be competing this weekend at the American Open. We'll see if he lives up to the hype. If he manages to pass the piss test and hit the numbers he's capable of he'll set new American Records for the Juniors and Seniors winning him some money and basically dispelling all the haters.

Coffee's has a handful of lifters competing there but just about everyone will be at the Arnold and after at Nationals.

[BrotherIron]

I didn't really feel like lifting today. Just wasn't pumped to lift but I had a decent workout. I also helped move some equipment around at Coffees when I was done. The new layout looks good and opened some new space. We'll see if John likes it or not.

WAVE 21 WEEK 2
BACK:
Deadlift (conventional)~ 182.5kgX3, 205kgX3, 230kgX6
230kg (506lbs) for 6 isn't bad.

Good Morning/Squat Combo~ 80kgX5, 90kgX5, 100kgX3, 110kgX3

1-Arm DB Row~ 105lbsX7, 110lbsX7, 120lbsX5, 130lbsX4

Face Pulls~ Green BandX 4(12)

[BrotherIron]

Had a great day. My shoulder felt great. It felt secure and not sketchy. I pushed it a bit on the flat bench. I performed my dynamic warmup on the treadmill b/c it's cold outside.

WAVE 21 WEEK 2
CHEST:
Flat Bench~ 250lbsX3, 280lbsX3, 310lbsX5

Floor Press~ 185lbsX5, 205lbsX5, 225lbsX5, 245lbsX3, 265lbsX3

TRICEPS:
Straight Bar Pressdown~ 80lbsX7, 90lbsX7, 100lbsX7, 110lbsX7

DB Skulls~ 25lbsX7, 30lbsX 2(7)

[BrotherIron]

Well I had only 1 meal before I hit the gym. When I got there I had to wait almost an hour to squat. I tried to squat on other racks till the Forza that I use became available but the other racks pale in comparison and since I was hungry b/c it had been hours since my first meal. I sucked it up and squatted. To keep me from noticing I was hungry I drank full strength powerade instead of 1/2 strength. I drank 2 during my training. Even with all that shit going on I had a good day. I cut my workout a short but hit some decent numbers.

WAVE 21 WEEK 3
LEGS:
Back Squat (oly style)~ 159kgX5, 168kgX3, 197kgX1
I was supposed to do 179kg but all that matters is I hit my 197kg (435lbs) for an easy single.

Front Squat (oly style)~ 130kgX5, 145kgX3, 161kgX1

Box Squat (med block)~ 90kgX5, 110kgX5, 120kgX3, 130kgX3, 140kgX2

SLDL~ I skipped these b/c I was starving and was spent.

[BrotherIron]

I wore my wife's elbow sleeve and needless to say it was WAY to tight. It was so tight I couldn't train biceps b/c when I took it off my left arm locked up from the compression.

WAVE 21 WEEK 3
SHOULDERS:
Push Press~ 99kgX5, 110kgX3, 121kgX4
I was elated to hit 121kg (267lbs) for 4 reps.

Military Press on Flat Bench~ 165lbsX5, 175lbsX5, 185lbsX3, 195lbsX3, 205lbsX3

Power Clean~ was skipped to let my shoulder have a break.

BICEPS:
Alt DB Curl~ 35lbsX7, 40lbsX7
I couldn't go on b/c the brace had cramped the shit out of my forearm

[BrotherIron]

Well I got to sneak away for a very short window (b/c I'm supposed to be Christmas shopping) so I did Deads and Face Pulls. My back feels great. Did my dynamic warm up inside since it's still cold and drank my 1/2 strength powerade while training.

WAVE 21 WEEK 3
BACK:
Deadlift (conventional)~ 194kgX5, 217kgX3, 241kgX4
I was happy that I hit 241kg (531lbs) for 4 reps. I could have forced out more but I didn't want to push it since I tweaked it the other week.

Face Pulls~ Green BandX 4(12)

GM/Squat Combo~ skipped b/c I didn't have time

1-Arm DB Rows~ skipped b/c I didn't have time.

[BrotherIron]

I didn't train chest to let my shoulder rest.

[BrotherIron]

Didn't have much time but got in and did what I needed. I also wasn't well hydrated b/c when I was warming up I began to cramp so I drank 2 powerades while I trained today.

DELOAD WEEK
WAVE 21 WEEK 4
SHOULDERS:
Push Press~ 50kgX5, 61kgX5, 72kgX5

BICEPS:
Alt DB Curls~ 25lbsX 3(8)

[BrotherIron]

I performed my dynamic warm up inside on the treadmill b/c it's so damn cold out. I'm not made for this cold weather. I had a good day. At first I thought I was going to have a terrible day b/c I didn't feel like training but luckily some of my friends came in and lifted which helped A LOT.

WAVE 22 WEEK 1
LEGS:
Back Squat (oly style)~ 144kgX5, 163kgX5, 182kgX6
182kg (400lbs) for 6 felt easy.

Front Squat (oly style)~ 119kgX5, 134kgX5, 150kgX6
150kg (330lbs) for 6 also felt easy.

RDL w/ Snatch Grip~ 90kgX5, 100kgX5, 110kgX5, 120kgX3
This fucking fried my hamstrings. I've performed these with a clean grip. I high suggest you try them.

Lunges~ BWX 3(12)

[BrotherIron]

Well I didn't have a great day today. I only got 5hrs of sleep, SS is very sick, and it's cold/overcast outside. Needless to say I only got done what I had to and than left. I am happy I went in though but I was the only one in the gym so I couldn't get motivated. At least my shoulder didn't feel bad. It actually felt pretty good.

WAVE 22 WEEK 1
SHOULDERS:
Push Press~ 92kgX5, 103kgX5, 115kgX5

Standing Lateral Raise (DB)~ 20lbsX7, 22.5lbsX7, 25lbsX7, 27.5lbsX5, 30lbsX3
As most know my left shoulder isn't the best right now so I'm taking things slow and working back up.

Z - Press~ 65kgX5, 70kgX5, 75kgX3
I just wasn't into it so I cut it short. That did piss me off though later when I thought about it.

BICEPS:
Spider Curl~ 65lbsX 2(7), 75lbsX7 X5

That was it. I'll go home eat and than probably go take a nap. I usually get 8-9hrs of sleep so I'm def in the red when it comes to sleep today.

[BrotherIron]

Had a great day at the gym today. It was warm outside so I could do my dynamic warm up outside.

WAVE 22 WEEK 1
BACK:
Deadlift (conventional)~ 174kgX5, 198kgX5, 222kgX8
222kg (490lbs) for 8 was easy.

Seated Good Morning on Flat Bench~ 155lbsX5, 165lbsX5, 175lbsX5, 185lbsX3, 195lbsX3
195lbs for a triple was very easy.

Snatch Pulls from Hang~ 70kgX5, 80kgX5, 90kgX 2(3), 100kgX3

Bent Over Rows (pronated)~ 80kgX7, 90kgX7, 100kgX5, 105kgX5

[BrotherIron]

Had a good day. I had a friend look at my shoulder and he said I have an impingement and need to perform my rehab exercises everyday. I'm not going to push my lifts on chest day until I'm 100%. I'll be sure to hit the numbers I have to and I'll still make progress at the same rate. I just won't be trying to hit more reps than I have to unless I have SS to spot me. Also, I can't do any OH triceps movements b/c it causes me a lot of pain but i can do skulls without any problems.

WAVE 22 WEEK 1
CHEST:
Flat Bench~ 240lbsX5, 270lbsX5, 300lbsX5

Reverse Bench~ 155lbsX5, 175lbsX5, 195lbsX5, 205lbsX5, 225lbsX3

TRICEPS:
DB Kickbacks~ 25lbsX7, 27.5lbsX7, 30lbsX7, 35lbsX5

E-Z Curl Bar Skulls~ 65lbsX7, 75lbsX 2(7), 85lbsX7

[BrotherIron]

I had a kick ass workout. I fucked up the rep scheme though. I was supposed to hit the first 2 sets for triples and I didn't do that for Front Squats. Instead I did sets of 5 reps which took it out of me. I still had a solid workout though. My knees have been feeling really good.

WAVE 22 WEEK 2
LEGS:
Back Squat (oly style)~ 153kgX3, 173kgX3, 192kgX5
192kg (425lbs) hams to calves for 5 felt easy.

Front Squat (oly style)~ 126kgX5, 142kgX5, 158kgX4
I was supposed to hit the first 2 sets for triples but instead I did 5 reps.

RDL (snatch grip)~ 90kgX5, 100kgX5, 110kgX5, 120kgX5

Lunges~ barX 2(10)

That was it. I was spent after that.

[BrotherIron]

Had a decent day. A chiro on the lifting team worked on my should on Sun and it actually feels a bit worse. I took it easy today. I made sure I hit the numbers I had to but I didn't push it. I also widened my grip on pressing by a thumbnail. I took a bit more pressure off my shoulder.

WEEK 22 WEEK 2
SHOULDERS:
Push Press~ 98kgX3, 109kgX3, 120kgX3

Lateral Raise (DB)~ 22.5lbsX7, 25lbsX 2(7), 27.5lbsX7

Z - Press~ 60kgX5, 65kgX5, 70kgX5, 75kgX3, 80kgX3

BICEPS:
Spider Curl~ 75lbsX 4(7)

Not a bad day. I did my rehab work during. I also hit better numbers than lift week so all and all it was a good day.

[BrotherIron]

I had to train at night tonight and I don't prefer to train during that time of day. I sucked it up and got in and did what I had to. Not a bad day. I have given it some thought and I will be taking the next 4 weeks off from Shoulder training. I'll put Chest training in on Wed, so it'll be Mon~ Legs, Wed~ Chest, Fri~ Back.

WAVE 22 WEEK 2
BACK:
Deadlift (conventional)~ 186kgX3, 210kgX3, 234kgX5
234kg (516lbs) for 5 was easy.

Good Morning Seated on Bench~ 165lbsX5, 175lbsX5, 185lbsX5, 195lbsX5, 205lbsX3

Snatch Pulls from Hang~ 80kgX5, 90kgX5, 100kgX 2(5)

Bent Over Rows~ 80kgX5, 90kgX5, 100kgX5
That was it. It was late and I had run out of steam.

[BrotherIron]

The chiro said I have an impingement in my left shoulder. I was reading on it and I'm thinking of taking out my shoulder day for a month or 2 to let it heal. They say to remove all overhead movements if you have an impingement. I'll talk to him this week and see what he thinks. Perhaps I'll just do Push Press and take out the rest and combine chest/shoulders. I'm not sure but I do know I want it to get better.

[BrotherIron]

I have made the decision to take out shoulder training sessions for the next 6 weeks to let my shoulder heal. I'll train chest on Wed and make sure I don't perform any overhead movements while I'm nursing my left shoulder.

[BrotherIron]

Here is what I'll be doing the next 6 weeks:

MONDAY
LEGS:
Back Squat (oly style)
Front Squat (oly style)
RDL Snatch Grip
Lunges w/ Bar

WEDNESDAY
CHEST:
Flat Bench
Reverse Grip Bench
TRICEPS:
DB Kickback
EZ Curl Bar Skulls
BICEPS:
Spider Curl

FRIDAY
BACK:
Deadlift (conventional)
Seated GM on Bench
Snatch Pull from Hang
Bent Over Row (pronated grip)

[BrotherIron]

Since I'm just coming back from being sick (I was bed ridden all last week on antibiotics) I decided to do my deload week on Week 3 instead of Week 4. I'll have my heavy week on the 4th week. I felt good training tonight.

DELOAD WEEK
WAVE 22 WEEK 3
LEGS:
Back Squat (oly style)~ 95kgX5, 115kgX5, 134kgX5

Front Squat (oly style)~ 80kgX5, 95kgX5, 111kgX5

RDL (snatch grip)~ 80kgX3(5)

[BrotherIron]

Well I did my Chest/Tri/Bi workout today. It was a bit odd combining all 3 into 1 day. I didn't use my elbow sleeve or any red hot and was ok. I wouldn't do that unless it was a deload week like this week. Also, I performed my shoulder rehab movements. I'll keep my workouts to just 3x wk for the next 5-6 weeks and than put shoulder day back in.

DELOAD WEEK
WAVE 22 WEEK 3
CHEST:
Flat Bench~ 165lbsX5, 195lbsX5, 225lbsX5

Reverse Bench~ 165lbsX 3(5)

TRICEPS:
E-Z Curl Bar Skulls~ 55lbsX 3(7)

BICEPS:
Alt DB Curl~ 30lbsX 3(7)
I was going to do spider curls but the entire area was flooded with geriatrics so I just grabbed the 30's and did curls with them.

I stretched after biceps and I felt good after this workout. It was short and to the point. Friday I'll hit Back.

[BrotherIron]

1 week down with my new 3 day schedule. It was a deload week so it was easy but I think the extra day of rest will help my shoulder and like I stated I found a college that'll work on it for next to nothing which is great.

WAVE 22 WEEK 3
DELOAD WEEK
BACK:
Deadlift (conventional)~ 114kgX5, 138kgX5, 162kgX5

Good Morning (seated on bench)~ 165lbsX 3(5)

Bent Over Rows (pronated)~ 80kgX 3(5)

That was it.

[BrotherIron]

I talked to some people at the gym today and found out that a college near me offers a chiro clinic for people to get worked on for next to nothing since students work on you. They will diagnose the problem, take an x ray, and start rehab. I'll def be doing this as soon as I get back from my 2 week vacation in Leb.

[BrotherIron]

Had a GREAT leg day. Got in pushed myself and I felt great. I have this week and than it's off to Leb for 2 weeks of r'n'r.

WAVE 22 WEEK 4
LEGS:
Back Squat (oly style)~ 163kgX5, 182kgX3, 202kgX3
202kg (445lbs) for a triple was great. My knees felt great.

Front Squat (oly style)~ 134kgX5, 150kgX3, 165kgX2
165kg (365lbs) for a double was a PR for me.

RDL (snatch grip)~ 90kgX5, 100kgX5, 110kgX5, 120kgX3, 130kgX3

Lunges~ barX 2(10)
I was fried after 2 sets.

[BrotherIron]

Had another good day. I didn't go crazy b/c as you all know my left shoulder has been giving me problems. I warmed up and this time I waited will I was doing triceps to perform my rehab shoulder movements and I think that helped. I had to wait for one of the 2 people to arrive at the gym to get a liftoff since the wife is out of town.. I got in and got it done. I forgot to put 2.5lbs plates on my last set but I was happy b/c 325lbs went up easy and my shoulder didn't hurt.

WAVE 22 WEEK 4
CHEST:
Flat Bench~ 270lbsX5, 300lbsX3, 325lbsX1
325lbs for 1 was easy. I was happy my shoulder didn't hurt.

Reverse Bench~ 175lbsX7, 195lbsX5, 215lbsX5, 235lbsX3

TRICEPS:
DB Kickbacks~ 25lbsX7, 27.5lbsX7, 30lbsX 2(5), 35lbsX3

EZ Curl Bar Skulls~ 65lbsX7, 75lbsX5, 85lbsX5, 95lbsX5

Overall not to shabby. My triceps numbers are slowly going up. I just have to be careful to choose my exercises carefully so it doesn't bother my left shoulder. I can't do any overhead movements for the time being. I'll be calling the college tomorrow to get things set up for when I return from vacation.

[BrotherIron]

I had probably one of my best days in a long time. Performed my dynamic warm up outside b/c the weather permitted and drank 2 powerades during my training. It was a bit longer than usual since I also did biceps.

WAVE 22 WEEK 4
BACK:
Deadlift (conventional)~ 198kgX5, 222kgX3, 246kgX3 PR
246kg (542lbs) for a triple is def a PR for me.

Seated GM on Bench~ 175lbsX5, 185lbsX5, 195lbsX5, 205lbsX3, 215lbsX3

Snatch Pulls from Hang~ 90kgX 2(5), 100kgX 2(3)

Bent Over Rows~ 90kgX5, 100kgX 2(5), 110kgX3

BICEPS:
Alt DB Curl~ 30lbsX7, 35lbsX7, 40lbsX7, 45lbsX5, 50lbsX5
I find these feel better on my shoulder than spider curls so I performed them instead.

[BrotherIron]

I've decided to have a deload week since that is how I've been doing it. Deload after my heaviest week. So, I'll be deloading when I lift on Sun, Mon, Tues. I'm def looking forward to my vacation. I'll be away for 16 days and wont train for 18-19 days which means plenty of rest for my shoulder. That should make all the difference in the world. I'm still going get it set up so I can get it looked at when I come back.

[BrotherIron]

I changed my mind and I didn't train this week at all. I think that will help my shoulder greatly. It looks like we'll be coming back early from our vacation so I'm glad I took this week off.