May 31, 2021
Passed the 6 week mark since surgery so I'm going to start pressuring up a bit. Ankles are super puffy. Must be from the hiking around yesterday.
Just some ladders to familiarize myself with the lift again.
Deadlift 385 x 2 x 1/2/3r
Felt some weird pressure on the hernia incision spot so I stopped there. No rush. Besides, I want to put some compression socks on.
Monday, May 31, 2021
Friday, May 28, 2021
Bench
May 28, 2021
Hands are weird. TTK was stupid hard today for some reason.
So far this minimalist training seems to be agreeing with me though. Reset session next then another run up.
Bench Press 148k x 1, 133k x 5 x 3r
DB Row 100e x 10/10/25
Grip between sets
2.5" Crusher Lifts 99 x 5 x 10r
TTK One Hand 8.5 x 3 x 10r
DB Row 100e x 10/10/25
Grip between sets
2.5" Crusher Lifts 99 x 5 x 10r
TTK One Hand 8.5 x 3 x 10r
Wednesday, May 26, 2021
Squat
May 26, 2021
Took off the BFR bands tonight to see if I could feel a difference. Meh. Also got my first Pfizer shot this morning. No issues so far anyways.
At the end of this week it'll be 6 weeks since the surgery and I plan on putting a bar on my back and deadlifting again.
Took off the BFR bands tonight to see if I could feel a difference. Meh. Also got my first Pfizer shot this morning. No issues so far anyways.
At the end of this week it'll be 6 weeks since the surgery and I plan on putting a bar on my back and deadlifting again.
Too lazy for grip stuff. Maybe tomorrow by itself.
Leg Curl 75 x 15/15/13
Belt Squat 230 x 3/3/3/3/8
Leg Extension 110 x 15/15/25
Seated Calf Raise 170 x 3 x 15r
Leg Curl 75 x 15/15/13
Belt Squat 230 x 3/3/3/3/8
Leg Extension 110 x 15/15/25
Seated Calf Raise 170 x 3 x 15r
Friday, May 21, 2021
Wednesday, May 19, 2021
Squat
May 19, 2021
Leg Curl 70 x 3 x 15r
Belt Squat BFR 200 x 5/5/5/5/10
Leg Extension BFR 100 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Grip between sets
2.5" Crusher Lifts 99 x 4 x 10r
TTK One Hand 8.5 x 3 x 10r
Wrist Rocker 2.5# x 50 each way
Leg Curl 70 x 3 x 15r
Belt Squat BFR 200 x 5/5/5/5/10
Leg Extension BFR 100 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Grip between sets
2.5" Crusher Lifts 99 x 4 x 10r
TTK One Hand 8.5 x 3 x 10r
Wrist Rocker 2.5# x 50 each way
Monday, May 17, 2021
Bench
May 17, 2021
Dropped the weight for my right on the crusher. I should be dominating it better on the AMRAP. I think I'll continue with the three sessions per week and only add the AMRAP to the last day as well.
DB Row 100e x Rx10/10/ Lx10/10/
Grip between sets
2.5" Crusher Lifts 99 x 3 x 10r
TTK One Hand 8 x 3 x 10r
Wrist Rocker 2.5# x 50 each way
Friday, May 14, 2021
Squats
May 14, 2021
4 weeks post surgery
Leg Curl 65 x 3 x 15r
Belt Squat BFR 190 x 5/5/5/5/10
Leg Extension BFR 90 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts R103 x 10/10/13 L94 x 10/10/20
TTK 8 x 3 x 10r
4 weeks post surgery
Leg Curl 65 x 3 x 15r
Belt Squat BFR 190 x 5/5/5/5/10
Leg Extension BFR 90 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts R103 x 10/10/13 L94 x 10/10/20
TTK 8 x 3 x 10r
Wednesday, May 12, 2021
Press
May 12, 2021
Figure I'll do another 9 weeks of this overhead strict press progression then start hitting the push presses for the rest of the season.
Strict Press 165 x 5 x 5555
Pulldowns 200 x 4 x 8r
2.5" Crusher Lifts
R-103 x 10/10/12
L-89 x 10/10/20
TTK 8 x 3 x 10r
Figure I'll do another 9 weeks of this overhead strict press progression then start hitting the push presses for the rest of the season.
Strict Press 165 x 5 x 5555
Pulldowns 200 x 4 x 8r
2.5" Crusher Lifts
R-103 x 10/10/12
L-89 x 10/10/20
TTK 8 x 3 x 10r
Monday, May 10, 2021
Moar Squatting Stuff
May 10, 2021
25 days post surgery. I plan on resuming my full lifts after May 27 which will be 6 weeks.
Massive DOMS in my forearm flexors from Saturday's initial workout so I wasn't expecting much today other than breaking up the ouchies.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 140/140/150/160/170 x 10r
Leg Extension BFR 85 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-108 x 15s/20s
L-103 x 10s/5s
2.5" Crusher Lifts
R-103 x 2 x 10r
L-89 x 2 x 10r
TTK 7.5 x 3 x 10r
25 days post surgery. I plan on resuming my full lifts after May 27 which will be 6 weeks.
Massive DOMS in my forearm flexors from Saturday's initial workout so I wasn't expecting much today other than breaking up the ouchies.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 140/140/150/160/170 x 10r
Leg Extension BFR 85 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-108 x 15s/20s
L-103 x 10s/5s
2.5" Crusher Lifts
R-103 x 2 x 10r
L-89 x 2 x 10r
TTK 7.5 x 3 x 10r
Saturday, May 8, 2021
Bench
May 8
Benching with my feet on the ground again today. The stretch over the abs feels weird at the scope spots but hopefully it'll limber up properly again. Almost 2 weeks since I benched with a bar last.
Also picked up a new seated shoulder press bench yesterday and started talks for a new grip comp. later this year in Calgary. Welp, figured better start some grip training again. As always with the TTK the front is lifted slightly so I can't push down and cheat it.
Also pondering dropping assistance while there's okay volume with the primary stuff while I add grip back in.
Bench Press 141k x 1, 126k x 5 x 3r
DB Row 100e x 10/10 R-20 L-25 - grip left
Grip between sets
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-103 x 0:20/0:20/0:15
L-103 x 0:10/0:10/0:07
TTK One Hand 5 x 10, 7.5 x 3 x 10r
Benching with my feet on the ground again today. The stretch over the abs feels weird at the scope spots but hopefully it'll limber up properly again. Almost 2 weeks since I benched with a bar last.
Also picked up a new seated shoulder press bench yesterday and started talks for a new grip comp. later this year in Calgary. Welp, figured better start some grip training again. As always with the TTK the front is lifted slightly so I can't push down and cheat it.
Also pondering dropping assistance while there's okay volume with the primary stuff while I add grip back in.
Bench Press 141k x 1, 126k x 5 x 3r
DB Row 100e x 10/10 R-20 L-25 - grip left
Grip between sets
2.5" Crusher Lifts 103 x 2 x 5r
2.5" Crusher Holds
R-103 x 0:20/0:20/0:15
L-103 x 0:10/0:10/0:07
TTK One Hand 5 x 10, 7.5 x 3 x 10r
Tuesday, May 4, 2021
Moar Post Surgery Squats
May 4, 2021
Moar squats because I'm not allowed to deadlift yet.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 120/130/140/150/160 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Moar squats because I'm not allowed to deadlift yet.
Leg Curl 60 x 3 x 15r
Belt Squat BFR 120/130/140/150/160 x 10r
Leg Extension BFR 80 x 3 x 15r
Seated Calf Raise 170 x 3 x 15r
Sunday, May 2, 2021
Post Surgery Press
May 2, 2021
Hang onto what's there session #3
Overhead was feeling a little "weird" on some of the surgery scarred spots when I was stretched out at the top. Went away mostly through the warmups. Breathing throughout and not pressuring up.
Strict Press Single then 155 x 7 x 5r
DB Bench 90e x 12/12/12/5 - unstable so I stopped to prevent something bad happening
Dips RP - omitted
Pulldowns 200 x 3 x 8r
Hammer Curl 35e x 3 x 12r
Hang onto what's there session #3
Overhead was feeling a little "weird" on some of the surgery scarred spots when I was stretched out at the top. Went away mostly through the warmups. Breathing throughout and not pressuring up.
Strict Press Single then 155 x 7 x 5r
DB Bench 90e x 12/12/12/5 - unstable so I stopped to prevent something bad happening
Dips RP - omitted
Pulldowns 200 x 3 x 8r
Hammer Curl 35e x 3 x 12r
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