Things are definitely the better here. Really glad to have the surgery done. Next is the doggo then maybe we can have a pause before the baby!

Glad surgery went well. After I had mine done (~20 years or so ago), the doc said it was one of the worst noses he's ever seen (I got my nose smashed by a face mask in little league football and that moved cartilage around). I had very minor improvement in air flow after my surgery. I think most of my issues with nasal breathing are allergy related. Hopefully you get more out of your surgery.

Well, when I first saw this ENT he had me go see an allergist and over the last few years I've done allergy shots - so I shouldn't really have allergies anymore/currently.

And they've helped a bunch but I still felt there was room for improvement. It seems the surgery should definitely help me breathe better through my nose but, yeah, who knows if it will really reduce my symptoms when sick or help me avoid getting sick. If nothing else perhaps it will help me avoid sleep apnea, I dno.

I can add that on Monday I got the stints out of my nose, man those had big flanges - no wonder I couldn't breathe through my nose while they were in there. For a day or so I have never breathed better through my nose, but there is a lot of scabbing and other stuff happening so the last couple days I haven't been able to breathe through them very well. 6 weeks or so for full healing.

I can start lifting next week so will give some thought to what I should run. Probably a light or "deload" type week and then some program. I'll only have 4-5 weeks before kid #2 and then I plan to run the pressed for time BBM template, which is still 3 days/week.

I think some of my nasal issues are related to food intolerances and some are related to jaw muscle adhesions that close off my Eustachian tubes at times. Hopefully your surgery works well for you. It sounds like you're off to a good start.

Transition lifting D1

DL no belt
135x5x5
185x5
225x5

Bench 1ct
105x5@5
135x5@6
155x5@8

Squat
135x8@6
145x8@7
155x8@8

Time 70m (did household chores in between)
SRPE 5.5
385 AU

Transition lifting D2

Squat /w belt
185x5@6
205x5@7
215x5@8

Press /w belt
75x5@6
85x5@7
95x5@8

Rows
115x8@6
125x8@7
135x8@8

Time 50m
SRPE 5.5
275 AU

Transition lifting D3

2ct paused squats
155x5@6
175x5@7
195x5@8

1ct CGBP
135x4@6
145x5@8
145x5@8

Time 40m
SRPE 6
240 AU

I think I'm cleared to start training in earnest - although last week I was probably pushing harder than what my ENT had in mind.

Not sure what to do for a training block since I have anywhere from 0–5 weeks until the new baby.

I could do the time crunch template which is only 4 weeks, but I don't want to run it back-to-back and will want to run that when the baby arrives.

I will try Bridge 2.0 and switch to time crunch or attempt to run it out and then switch to time crunch.

Any feedback on the RPEs and form? I'm sure I have plenty that can be improved...also, vids are not trimmed so FF to 20-30 seconds is recommended.

The Bridge 2.0 W1.1

Squat /w belt
215x5@6

230x5@7

240x5@8.5

240x5@8


Press /w belt
95x5@6.5

100x5@8

105x4@9

100x5@9
This video gets stuck uploading to YT, no clue why, meh.

Block pulls mid-shin
275x5@7.5
285x5@9 - was quite dizzy after this skipped the last set

Squats arent bad. You do most things well, but watch the bar path. It is going forward as you approach the hole. Try to keep it going straight up and down. You can see your knees shooting forward as this happens, so I think focusing on shoving your knees out wider will help.

I'd like to work with you in person sometime on fixing the way you rack the bar.

Thanks for the feedback! I agree and also noticed the bar path is not great. You think shoving my knees out wider will help them not shoot forward or is it more that I should try to keep my weight back on my heels? I guess during warmups next time I can try both and see if either seem to correct or help the issue.

Rack the bar - as in take it off the rack and step back or racking it back after finishing a set?

Well, pushing your knees out more will keep them back and it should make the bar path straighter if you do everything else right. But dont think about keeping the weight back on your heels. You want the bar to remain over the center of your foot the whole time you're squatting, not over the heels and not over the toes.

Racking it as in the way you hold it. I think the way you're doing it puts unnecessary stress on your joints, possibly including elbows, wrists, shoulders, neck and upper back. There's a better way, but its a little complicated and it takes a little while to learn to do it right.

Is it holding the bar using a much wider grip and squeezing my shoulder blades together (or something like that) to create the shelf rather than jamming my elbows up?

yeah, that is the general idea for most people, but its an individual thing on your hand placement.

The Bridge 2.0 W1.2

2ct paused Squat
205x5@7

215x5@8

220x5@9


1ct Bench
155x5@7

160x5@7.5

165x5@8.5

160x5@8


Pendlay Row
125x10@7

130x10@7.5

140x10@8


440 AU
80 minutes
SRPE 5.5

The Bridge 2.0 W1.3

I had some video issues and ended up not keeping the Bench or most of the DL vids.

DL /w Belt
250x5@6
265x5@7

275x5@8
275x5@8

Incline Bench
115x5@6.5
125x5@7.5
135x5@8

Squat beltless
175x10@7.5

180x10@9

180x10@9.5


440 AU
80 minutes
SRPE 5.5

Bar path on squats looks better.

Do you always touch your bench that low on your chest?

Great! They didn't feel great on the 10 rep sets. Man, I dno if I'll ever feel used to that or tempo squats.

I believe so. Maybe a bit lower for close grip but much higher for incline I assume (although those videos got accidentally deleted).

yeah, squats look better, but watch the bar path on the 220x5@9 set. About halfway down, the bar starts to go forward a little. You look more solid than the last time, but keeping the bar path a little more straight up and down will make them feel easier.

DL looks pretty good. The 265x5, your 1st rep was slightly forward, then you seemed to stay back better on the other reps. That's pretty common, but its something to work on.

The Bridge 2.0 - 2.1

Squat /w belt
270x1@8

210x5@8

210x5@8

210x5@8


Press /w belt
110x1@8

85x5@7

90x5@8

90x5@8


Block pulls mid-shin
265x5@7

275x5@8

285x5@9

275x5@9


Forgot to record time and SRPE

The Bridge 2.0 - 2.2

2ct paused Squat
210x5@7.5


215x5@8.5


220x5@9


215x5@9 - No video

1ct Bench
180x1@7.5


150x5@7.5


150x5@8


150x5@8


Pendlay Row - no videos of these
135x10@7
140x10@8
145x10@9
140x10@9

385 AU
70 minutes
SRPE 5.5

Looks like you're getting loose during the pause on those squats. I think one of the main benefits to training them is to get better about that.

Hmm, thanks for noticing. I haven't realized that's the case. I'm not sure I look too loose, how can you tell - because I don't maintain position very well in the hole when I start coming back up?

The Bridge 2.0 - 2.3

DL /w Belt
315x1@8

250x5@7

255x5@7.5

255x5@8


Incline Bench
130x5@6.5

135x5@8

140x5@8.5

140x5@8.5


Squat beltless
165x10@8

170x10@8

175x10@9

170x10@9


385 AU
70 minutes
SRPE 5.5

FYI, spoiling videos makes the page load super slowly -- if you're worried about having infinite stills of Peja in your thread, just include the direct links a la KC

Yeah, I thought it would help page load time rather than embedding videos. Won't having no spoilers slow everything down a ton? If so, then I may just switch to direct links but I assumed no one would click them (including me lol).

I don't see very much SS or basketball. Maybe time for a log change?

Maybe something like, "Yugo takes lots of videos of himself exercising log"

Also, congrats and best wishes with #2 on the way.