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This is an improvement. Believe it or not, the swelling has gone down, and the bruise is sort of fading. Did legs again for the 2nd day in a row. Did all the shoulder re-hab stuff, plus a few other things. Really hoping for the Doc to say no surgery when I see him, but I know either way I have to re-hab this thing and make it as strong and stable as I can.
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13.01.08 Week 5/Day 1 (10-4 PBP)
Squat 45x10 140x15 180x10 285x9 (oops) 285x8 295x6 345x4 265x3x3 (pause) Front Squat 225x9x2 225x8 Ughhhh: cramping, heavy, slow, off.
12.12.31 Week 4/Day 1 (10-4 PBP)
Squat 45x15 (oops) 140x15 180x10 265x8 265x8 275x6 305x4 235x3x3 (pause) Front Squat 265x7 (4/3) 265x5 265x3 CRAP ASS FRONT SQUATS NOT THERE HEAD A MESS.
12.12.24 Week 3/Day 1 (10-4 PBP)
Squat 45x10 120x20 160x10 245x8 265x6 285x4 205x5x2 (pause) Front Squat 245x8x2 245x7
12.12.17 Week 2/Day 1 (10-4 PBP)
Squat 45x10 120x20 160x10 225x8 245x6 265x4 180x5x2 (3 second pause) Front Squat 225x8 225x7 225x8 Holy hamstrings, glorious glamstrings! Was still sore from Saturday RDL's! Volume day helped this alot. Lost rack on last few reps of second set of FS's, couldn't hold final rep. Front squats suuuuuck!
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12.12.12 Week 1/Day 2 (10-4 PBP)
Bench 45x5 90x15 130x10 155x8 187.5x6 197.5x5* *rep 5 forced: 90/95% me (though set was supposed to be 4 reps) Close Grip Bench 130x10 155x8 175x6** ** reps 5&6 forced: 60% & 30% me Wide Grip Chins 4x10 Much wider grip on bench. Old set-up was very close to what is now close grip, although even that small adjustment inwards to close grip really loads the triceps. Volume day benching rules. Here's to jagging off and jacking up! As always: fuck chin-ups.
12.12.10 Week 1/Day 1 (10-4 PBP)
Back after a long hiatus, a shitty year, bad attitude, and rhabdo. Spent the last 16 weeks ramping back up for the NE Regional Powerlifting Championships. Training highs were 405 squat, 220 bench, 430 DL. Cut from 182 to 168, and lost some strength in process. Meet goals 3-4 weeks out were: 430 squat, 210 bench, 475 DL. Meet numbers were 182.5 kilo squat (402.3lbs), 92.5 kilo bench (203.9lbs), and 180 kilo DL (396.8). Squat PR at low BW, DL was abysmal: missed 190 kilos (418.9lbs). Twice.
Reinvigorated, humbled, inspired, and ready to go. Starting with a 6 week power building cycle.
Squat 45x10 120x20 160x10 205x8 225x6 245x4 160x5x2 (3 second pause) Front Squat 205x8x3 Abs 10 ATW sit-ups (8# medball) 3x10 GHD 92 squats. Last 24 front squats torture. This is actually 2nd time I did this workout- did day 1 last week as well to acclimate to volume hit. Suck it fuck it, it don't matta!
Short term goals: gain some muscle mass. Squat 440, bench 250, DL 485 @ 181. Oh, and press BW.
