3/19

DL from floor up
236x5x2
326x3
416x2
506x1

suit
606x1
646x1
https://rumble.com/veyn2p-645-lb-dl.html

I tweaked my right hamstring a bit on the last one, so I stopped pulling from the floor.

RDLs
230x8x2
This was starting to feel like it was not helping the hamstring, so I stopped and walked on the treadmill.


Saturday I drove to Lombard IL to coach my daughter and another teammate at the IL state APF championship. We drove home Sunday night right after the meet. It was a long weekend.

The meet venue there is great. Its at 2XL Fitness and Strength gym, a huge place with plenty of room to warm up and spread out. They do a great job running meets there.

Daughter went 8/9 with 17.5 lb PRs in DL and squat and tied her bench PR. She was very disappointed that she missed her last DL of 358 because she's pulled over 350 a few times at home, including 365 a couple weeks ago. She will probably figure out someday how good of a day 8/9 & two huge PRs is. She also took 2nd of 4 in her weight class by 1 point over 3rd place. It was close to a perfect day for her.

Teammate went 6/9 with 3 PRs and she was pretty happy about it.

Yeah!

3/23

7.5" block pulls
236x5x2
326x3x2
416x2
506x1

suit
596x1
686x1
736x1
776x1
806x1 - this felt heavy. I felt like I held the lockout a lot longer than I did.
https://rumble.com/veztk7-806-lb-7.5-block-pull.html

cambered bar squats in briefs
~350x3x2
The first set felt funny. I didnt feel comfortable with the grip, so even though the weight was very light, I took it again. I got that better on the 2nd set, so I added a plate.
~440x3

GHRs
25
vs green band x 15
vs blue band x 15 - this is a lot of resistance.

That’s really cool that your daughter lifts.

How old is she/when did she start lifting?

Weird that it quoted that post

This made me chuckle. Of course it felt heavy. It's ****ing heavy.

Glad to see you are recovering well.

Thanks! She started lifting with the team when she was about 19 I think, probably late 2014 or early 2015. She just turned 26 a few days ago. She got a 4 year chemistry degree, and has been going to school for her Pharm D degree the past 4 years. The first three years of the pharmacy program are pretty demanding, so she didn't lift a lot or compete much for the past three years. She started training more regularly again earlier this school year because her school workload decreased significantly due to this being her last year in the program - she's doing mostly rotation work and very little school work this year. She will be a doctor of pharmacy in May this year.

Her DL is really going well considering she hardly trained it for about three years.

well, yeah, lol.

Thanks!

3/24

rehab ****


3/26
DL
conventional
236x5x2
326x3
416x2 (one conventional & 1 sumo)

suit with tight briefs
I tried to get to the bar conventional and I cant set up well with the tight briefs on.

sumo
506x1
596x1
656x1 - sort of. I got it all the way up and locked out, but I was leaning forward. I probably didnt hold it at the top long enough to get white lights. I still need to work on front/back balance when sumoing.
666x1 - No doubt on this one. It was not perfect, but it wasnt bad. I need to clean up my form a bit to get 700+.
https://rumble.com/vf5uml-666-lb-sumo-dl.html

trap bar DL
451x3
541x3
631x1
721x1 - form was near perfect here
https://rumble.com/vf5url-721-lb-tbdl.html

811xf - who glued the plates to the floor?

I was pretty spent after that, so no accessory work.



3/28

rehab ****

I benched the bar to 3 boards and it felt ok, so I decided to load some weight and see how it would go.

3 board press
45x10
135x10
185x5
225x3 - this was on the edge of right shoulder discomfort, so I figured doing any more would be counterproductive. All reps moved well.

3/30

DLs off 9" blocks
I did conventional DLs this time.
236x5x2
326x3
416x2
506x1
596x1

suit
686x1
736x1
776x1
826xf. I got it an inch or two off the boards. I don't currently have enough strength to pull this from this height conventional. The good news is I had no shoulder or hamstring issues pulling conventional.

I figured I would try pulling it sumo.
826xf sumo. I got it a few inches off the boards and got forward with it. I think if I am going to pull this weight sumo style, I need more warmups before attempting it next time. I'm not sure if I am strong enough to do this or not at this point. I was pretty much spent after this.


reverse hypers

GHRs



3/31

shoulder rehab ****

push ups from hex DBs on floor, full range of motion
I think I did 4 sets of 10, then 15, then 20.

high, wide grip cable rows
I moved the weight up and moved the cable up after each set until I was doing cable pulldowns with the whole stack.

blast strap fallouts
~5 sets of ~15 reps each

blast strap pushups
I forgot how many I did, but the good news is I am almost getting to full range of motion without discomfort in the shoulder.

standing PNF D2 flexion
15x15x2

A teammate had a fun looking band setup in the power rack. The bar was suspended by reverse bands at about the height you get a handoff at. Then we took a red band and attached it to both ends of the bar and around the back rack uprights. The he put an orange (tiny) band around his wrists. Then you pull the bar into position and pull it to your chest. This is great for activating the right back muscles needed to bench optimally. I did a set and it was harder than expected, but the good thing is it didn't bother my shoulder at all. This seems like something good I can do on bench days before putting weight on the bar.

4/2

DL
conventional
236x5x2
326x3
416x2

sumo
suit
506x1
606x1
676x1. Not my best pull ever, but I got it fairly clean. Chest dipped a bit coming off the floor, but I corrected it and got it locked out fine.
https://rumble.com/vfc797-676-lb-deadlift.html

686x f, My chest dipped down right as the weight was coming off the floor and that pulled me a little forward. Lift over at that point.
686x f. I stayed back, but didnt have enough strength to get it off the floor. I have stuff to work on.

I am the lightest right now than I have been in a couple years (244.6 the last two mornings). I have lost some strength with the ~25 lbs of body weight that's now gone. I feel better though. I cant go back to 270 again.

reverse hypers
200x20
200x15

GHR
25
vs green band x 15

4/3

shoulder rehab stuff

standing PNF D2 flexion - 12 or 15 reps of 15 lbs

pushups
10, 15, 15, vs red band x 10, vs black band x 10

3 board press
45x15
135x10
185x5
225x5

rehab shirt (loose, single ply)
3 board press
275x5
315x5x2

blast strap fallouts
15, 15, 15

face pulls
105x20x2

cable rows
200x20
raised the cable 3 times and did 20 reps each height, so 4 sets total.

Great work. Looks like the rehab is coming along nicely, along with the cut.

Enviable numbers as ever and glad your rehab is continuing well.

what’s the purpose of the 3 board press?

Thanks!

Thanks!

Good question. Boards serve several purposes. A lot of people use boards to train their lockout because you can use more weight than full range - each board is 1.5" thick. That's part of the reason boards are frequently used in shirted benching. That is not the reason I was using boards or the rehab bench shirt. By shortening your range of motion, it takes stress off the shoulders and pecs - this is why I am using boards now and its also part of the reason we do this in bench shirts when we are not rehabbing. I did this (high board presses in a loose fitting bench press shirt) ~5.5 years ago to rehab my torn left pec minor and it worked well. Another reason a shirted bencher does board work is to reduce wear and tear on the bench shirt.

4/6

12" block pulls
236x5 conventional
236x5 sumo
326x5 conventional
326x5 sumo
416x2 conventional
416x2 sumo
506x1 conventional
506x1 sumo
596x2 conventional
596x2 sumo. At this point, it became clear that pulling off blocks this high sumo with significant weight was not very productive. This is because the range of motion is short and as the weight gets heavier, the bar bends more. I did the rest all conventional.
squat suit and black Inzer briefs
686x1
776x1
816x1
906x1 - 1 lb PR
https://rumble.com/vfgbrl-906-lb-dl-...ch-blocks.html

I had more in me than this. I figured if I was going big, I might as well go for 4 digits. In hindsight, I probably should have tried for 956 instead. I think I would have got that.

1005xf - The left side came off the floor. The right side was almost there, but not quite.
https://rumble.com/vfgc11-1005-lb-12...l-attempt.html

I thought I might have a chance at this, so I tried again.

1005xf - not as good as the previous one. I was pretty wiped out at this point.

Congrats on the PR!

I too can fail a 1000lb deadlift. Not impressed.

Thanks!

lol

thanks!

It never fails to amaze me that human flesh and sinew and bone can exert 900+ lb of force on something without tearing apart.

very impressive stuff. Congratulations

The 906 didn't even feel all that tough, but I am feeling some soreness in mostly places where I should be sore today. Despite failing both lifts, I think the two attempts with 1005 took more out of me than all the other lifts prior to those combined.

Thanks!

I did something stupid Wednesday night.

My ~3 year old 17 lb male cat attacked my daughter's ~4 year old, 12 lb male cat. This is nothing new.

My daughter moved in with us temporarily last November and is planning on moving out in a month or so after she gets her Pharm D degree. She has two cats, the aforementioned male and a 14 year old ~6 lb female. We have two cats, the aforementioned male and a ~10 lb, 10 year old female. Our male gets along well with our female. He is scared shitless of my daughter's little old female because she hisses and growls at him and acts like she is queen of the world, lol. For some reason, my big male tries to kill (no joke) my daughter's male every time they are in the same space. We've tried everything we can think of to make them get along with each other, but it has just gotten worse. We have given up and just keep them in separate rooms. They trade off throughout the day getting run of the house while the other is in a room.

I was working late Wed. night and my cat was in my office with me. My daughters male was hanging out just outside the door (we nickname him "dummy" because he puts himself in harms way all the time) and my cat knew it. He managed to pull the door open and attacked. Fur was flying.

Usually when this happens, I get them separated without any major issues. This time, I got careless and overconfident and underestimated the quickness and ferocity of my cat when he is riled up (he's usually friendly and loves people). I reached to grab him by the scruff of the neck, and before I could get control of him, he bit me so many times, I couldnt count.

I did get control, got him into a room and then noticed the damage he had done to me. Blood was pouring out of my left forearm/wrist. I yelled to my wife, who got a towel and helped me get it washed, then she bandaged it up using gauze and an ace bandage with a lot of pressure. This made the bleeding stop so we could get to a doctor.

Blood was everywhere in the house. I left a trail going up the stairs into the room where I put the cat, then left a huge pool on the cat condo where I left him, then left another huge pool by the doorway where I waited for my wife to bring a towel. It looked like a scene from a horror movie. My wife just finished cleaning the blood out of the carpet today (about the third deep cleaning she has given it). Blood was all over my jeans and socks. I must have looked scary going into the doctor's office.

At the doctor's office, they took the dressing off and it was ugly. I had about a dozen puncture wounds on my left wrist & forearm and about six on my right thumb. The left forearm has a huge gash as well. One of the punctures caught a vein, which is why I bled so badly.

As I am sitting there with the bandages off waiting for the doc and nurse to return to the room, the puncture starts bleeding like crazy again, and they had no gauze in the ****ing room. We got the B squad medical team apparently. They eventually got it cleaned some more, bandaged it and prescribed Augmentin. Doc said that if it gets red or swells much, I should go to the ER and they might need to give me IV antibiotics and do exploratory surgery. Ugh.

Cats have lots of bacteria and very sharp teeth, so it can be very serious, even life threatening, if you get a deep puncture wound from a cat bite. I have about 15 or 20 deep puncture wounds.

The left arm is pretty painful and that gets worse when I move certain ways with it. It has swollen some and gotten a bit red, but it is moving better and with less pain today. The right thumb is a bit stiff, but it looks and feels better.

Needless to say, I didn't DL Friday (last) night. I did walk for 30 minutes on the treadmill at least. I have no idea when I am going to be ok to train hard again. Hopefully its only another week or two, but this infection/swelling needs to improve first.

Never underestimate the amount of damage a cat can do to you if its riled up. Stupid mistake by me. I could have broken the fight up without putting myself in harms way.

I have a tiny cat who would never willingly harm me. The other day she got on our roof, which she often does and she's usually capable of getting back down as there is a sapling that reaches up to the eave of the house. I called her in to feed her and she was excited and trying to get down from the roof so she kind of rushed and was having trouble climbing backward down the tree. She slipped and got her leg caught in the crook where a branch meets the trunk and just started screaming like mad. I dropped everything and ran out of the house to free her from the branch and she messed me up pretty bad. Nowhere near as bad as your cat did but I'm lucky she's so small (like 5-6lb fully grown).

I'm amazed she didn't break the leg or even have a limp after, she must have been in a lot of pain. Animals are tough.

I hope your wounds don't infect. Just goes to show that domestic cats are just cougars scaled down to manageable sizes. A 14lb tom isn't to be trifled with.

Sounds really nasty mate. Have you recover quickly and there’s no infection