9/2

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1

week 5 of 6 breaking in the new SDP shirt
3 board press
545x3

2 board press
585x2

1.5 board press
585x1, failed 2nd rep near lockout. I was slow off of my chest with the first rep, so I expended too much energy to get the second one.

1 board press
600x1 - I'm very happy with this. I did not tweak the arms on the shirt at all and I smoked it. It wasnt super easy to touch to the one board, but it flew up fast. I think when the shirt is a little more broken in, I will probably be able to touch a lot less than this.


3 board press raw
315x3
365x3
I felt like doing more would do more harm than good, so I stopped.


TRX rows
+ 1 plate x 18
+ 2 plates x 13
+ 3 plates x 10
The 3rd set, keeping 135 lbs locked out made my glutes feel like I was locking out a 600+ lb DL. I like these.


face pulls
2 sets

Pretty sure there is some great meme opportunity about ribs being out and finishing the set but not sure FB reads this log. I'm drawing blanks.

Its uncomfortable, but not a huge problem.... at least not at this point. I think it could prevent me from hitting lifts near 100%.

9/4

squat
155x5
245x5

briefs
335x3
425x2
515x1

suit
605x1 - hard to get to the hole, but I held my form well throughout the lift

knee wraps
695x1 - not easy, but form was very good. I used my teammate's Overkill wraps. I kind of like them, but I dont think I get as much out of them as I do with my two ply Convicts.

725x1 - This was probably my best squat of the night. Perfect bar path, I got down to the hole quickly and it came up fast. I used my two ply Convict wraps. Everyone hates wrapping me when use those, but I need to break them in better and I think I will need these to get something approaching 800.



Knees felt better than last week, but not great. I probably need to do a little more voodoo band flossing/mobility stuff. I have only been doing that on squat days the past few weeks. I seem to be missing 725 every other week and nailing it every other week. I'm starting to think its no coincidence that I get it a few days after seeing my chiro for ART and I miss it when its been a week and a half since ART. I need to do a little more mobility stuff on my own.


RDLs
315x5
405x5
455x5
495x5

Crazy squat!

Thanks!

9/6

I was feeling the rib thing again, so I figured benching would not be the best thing to do. I did a bunch of mobility stuff and some pushups and rows.

blast strap pushups
12x2

+ 100 lb vest
10, 8
Its been a long time since I have done these. I dont think I ever got more than 3 or 4 reps in a set with the vest on before. Both sets were very hard. Just standing around with the vest on makes resting for the next set difficult.

blast strap rows
15x2

9/7

DL
225x5
315x3
405x2

suit
495x1
585x1
635x1 - was a little slow, but not bad.
Rib issue was bugging me, so I stopped pulling from the floor.

Rack pulls from top of kneecap
625x3
715x3
765x3
805x1

One of my chiropractor teammates reset two ribs that were out. This is getting annoying, but at least I have friends who can reset it.

9/9

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1

SDP week 6 of break in (last week)
3 board press
505x2 (was supposed to be 3 reps, but the spotter on one side grabbed it after 2 and ****ed me up)

2 board press
565x2

1 board press
605x1

3 board press
495x3x2
My rib kept popping out, so I stopped pressing.

seated cable rows
3 sets

face pulls
3 sets

Yeah, this rib thing seems to be an issue. Can you get them reinforced with some sort of metal so that you can push twice the weight? Kind of like Wolverine but just in your ribs.

Someone on my team suggested a rig cage transplant. I like your idea better.

One of my chiropractor teammates says the ligaments are stretched out and they need to be re-strengthened. He suggested more face pulls. I'll ask my sports medicine doc friend what he thinks.

Well, more face pulls probably can't hurt. Transplant on the other hand does not sound super awesome to me.

9/11

I did some IASTM on my right quads on Monday and the left quads right before lifting last night. This made the knees feel better than they have for a few weeks.

squat
155x5
245x5

briefs
335x3
425x2
515x1

suit
605x1

knee wraps
695x1 - very smooth and fast. I'm happy with this one.
725xf - I struggled finding my groove on the descent and got a little too far back on the way up. I missed it halfway up.

I was having pain in my right piriformis and the outside part of my right calf. My doc friend examined the calf issue and figured out that I have 10% looseness in my upper tibial joints in both legs. This explains a lot, but it creates a new set of problems. I have to for sure slightly alter my DL position going forward. I'm a little over 8 weeks out from worlds and he is suggesting I get PRP done on the joints next week. He says three injections about six weeks apart will fix this. Recovery is 1.5 to 2 weeks. I would be doing that right away if I didnt have two important meets coming up. I think this is going to have to wait. I'll discuss it more with him.

I talked more with doc friend and he says lets wait until after both meets do do the procedure.

9/12

I skipped benching and did some light secondary leg stuff and some back stuff due to the rib issue.

belt squats
2 plates x 8
3 plates x 8
4 plates x 8
5 plates x 5
6 plates x 5
The belt squat machine at Southside sucks. It uprights are sticky, making it more about pushing against friction, rather than weight.

ssb squats
325 x 3 x 3


TRX Rows
20
+ 55 lb plate x 10 x 2

face pulls
3 sets

Doc says the rib issue is likely due to things going on above and below it, like in the neck and the low back.

I saw my chiro yesterday. He reset the rib, worked over my neck really well and made the piriformis issue and the tibial nerve issue a lot better.

I think I might do TBDLs instead of conventionals tonight.

9/14

I decided to do TBDLs to take it a little easier on the rib.

TBDL
270x5
360x5
470x5
560x3
650x1

I was suing one of those Rogue trap bars which doesnt have the high handles. I set it on ~5" blocks so that it would be about the same height as a normal trap bar. That part was fine, but the damn thing kept tipping to the front or the back if my hands were not within about a tenth of an inch of the exact center of it. I hate this bar with a passion now. I failed 740 because the damn thing kept tipping. I decided to switch to a regular trap bar. The problem with the regular trap bar my team has is that the sleeves are too short to load a lot of weight on it.

725x1
635x3x3

After doing this and moving all the plates (especially the 100 lb plates) and blocks around, my back feels wonky. I hope this feeling goes away soon. At least the rib feels like it might still be in place.

9/16

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1

SDP
565 - 2 reps - 1st rep off 1 board, second rep touched. 10 lb gym pr for touching. I think since I know I can touch this now, I will probably make my 2nd attempt ~573 at worlds.

off chest - 605x1. 50 lb gym PR!


push ups
15x2

TRX rows
20
+ 45 lb plate x 15

face pulls - 2 sets

"whoa nelly" lol

Nice PR! any idea where your raw bench is at now? Does the super heavy bench ever hurt your wrists? Even when I Just used the slingshot and went heavier than normal, it didn't feel too great on my wrists. Your wrist wraps look a lot thicker so that prob helps.

Thanks!

I have not attempted anything raw to my chest over 365 in a long time. My best guess is if I trained for a raw max for a few weeks, I could probably press 385 - 425. My raw PR was 385 a couple years ago. I think I did 435 off 3 boards a few weeks ago. I could probably do 450 off a 3 board raw if I warmed up properly.

I wrap my wrists with everything over 400 lbs. I do for sure have carpel tunnel in my left wrist and I probably have it in the right one (the right one has felt worse than the left for many years, but its never been officially diagnosed). Wraps help a lot.

9/18

squat
155x5
245x5
335x3

briefs
425x2
515x1

suit
605x1
675x1 - I figure it makes sense to do something close to my opener rather than 695 here. I'll probably keep doing this for a while.

725x1 - fast and good up until I locked it out. I started tipping forward after locking it out. The hooks came in right as I was going forward with it, so it probably would have counted as good.


I was talking to my coach after this. He figures since I have only been getting 725 about half the time, and I should have a great shot at 600 on the bench, maybe I should just go with 672/711/750 on squats. That way, I could go 750/601/650 and hit 2000 without needing a huge DL. Whatever more I could DL with a 3rd attempt would be gravy. I think I will do that.

reverse hypers
140x15x2

9/19

speed bench

45x15
95x10
135x10
185x5

185 + 2 chains x 3
185 + 4 chains x 3
185 + 6 chains x 3
185 + 8 chains x 3 x 2
Each chain probably weighs ~22 lbs.

pushups
15
+ 2 chains x 12
+ 4 chains x 12 - left arm pain in tricep area, so I stopped

1 arm cable rows

face pulls

9/21

TBDL
255x5
455x5
545x3

I felt a pain shoot down my right hamstring as I was setting up, pushing air down into my belt. This has happened lots of times before, but it felt like I needed to do something this time. I loosened up the hamstring and tried again. That didnt help. I loosened up the piriformis and tried again. That didnt help. I shut DLing down for the night.

GHRs
20x2
vs black band x 15
vs two black bands x 15 x 3
I did not feel the pain down my hamstring at all.

People were messing around with a fat bar, trying to pick up 3 plates with it double overhand. Everyone struggled and only a couple others could DL it without dropping it on the way up. I showed them how it was done, doing a couple reps and setting it down slowly. This didnt bother my hamstring at all - I did it beltless. Gripping it was a little hard.

KB swings
203 x 10 x 3
This felt good.

9/23

bench press
45x15
95x10
135x10
185x5
225x3
275x2
315x1

rage X 54
455x3 off 2 board, 1 board and then touched
495x1 off 1 board - smoked
545x1 off 1 board
585xf off two boards. Bad handoff really messed me up. Too heavy to recover from it.

trx rows

face pulls

9/25

squat
155x5
245x5
335x3
425x2
515x1

suit
605x1

knee wraps
675x1 - smoked it

745xf. Maybe I needed to tighten the hips on the suit more. Not sure. I couldnt get it moving up at all. My right shin was hurting after this, so I stopped.


GHRs
20
vs black band x 10
vs two black bands x 10, 10, 20 (failure on the last set)

reverse hypers
140x15x2

9/26

speed bench
45x15
95x10
135x10
185x5
225x3
275x3x3
right hip tightened up.

TRX rows
15, 12, 12

face pulls
130x15x3

overhead rope triceps extensions
I forget the weight, sets and reps, but I did a lot of these and they made my arms feel very good. I think the reason these felt good is because it kind of stretches out the lats, the long tricep heads and probably some shoulder muscles.

Usually when I do rope pushdowns or almost any other tricep work the past few years, it bothers my elbows or some other parts of my arms. These didnt at all. I think I need more of these.

wide grip pulldowns
2 or 3 sets - enough to give my rear delts and lats a good pump.

9/28

DL
225x5
315x3
405x2

briefs
495x1

suit
585x1
615x1x2 - form was good, but it felt a little heavy. No hamstring pain. The rib thing was apparent, but not bad. I need to build my strength back up and hopefully stay healthy now.

RDLs
245x5
335x5
425x5x4

forward sled pulls, belt around waist
295+sled (whatever that weighs) x 6 times across gym
This was somewhat hard at first, getting used to using the right amount of body lean. Once I got the hang of it, it felt pretty good. My quads need more work, and this seems like a good way to do it. Knees were not bothered by it and quads definitely felt it.