MKW’s “Making My Own Luck” Towards a 1,000 Pound Total Log

[MKW]

lol@rehab : looks like a legit excesise day for an average joe..good work!

Sufficient and to the point. Those workouts are always good.

Thanks boys!

[MKW]

September 29, 2012: Upper Power

Morning Weight: 187.8 again

I told myself during smolov jr that I would max out a week after the program ended (so September 22) and then deload this week... well, I didn't, and I regret it. My bench felt awful. It actually made me that much more interested in 5/3/1 because of the incorporated deloads. I will deload my pressing next week and then go back at it the following week. Forgettable workout.

Bench:

- 205 x 1
- 225 x 1
- 250 x 2 (technically a PR I guess but it sucked)
- 250 x 2 (Was going to do 5 sets of 2 but decided to start the deload early. I didn't want to go to failure today)

Dips (none to failure):

- BW x 10
- 45 x 5
- 70 x 5
- 90 x 5

HS Shoulder Press:

- 135 x 10
- 225 x 5
- 255 x 5 PR
- 260 x 3 PR

HS High Row:

- 135 x 10
- 225 x 5
- 275 x 5
- 320 x 5 PR (chalk)
- 320 x 4 (chalk)

Floor Press (bothered my shoulder so I didn't push):

- 135 x 10
- 155 x 10
- 175 x 5

Foam roll/stretch

[MKW]

Quick Update:

Most of the activity in my log is from relatively new people, so most probably don't know that I hurt my back two years ago (September 2010). I was never entirely sure how it happened, as I just woke up the day after lifting with lower pain on the right side. I lifted through it for about a month before it became unbearable, sapped me of a couple months of squats, and I stopped deadlifting altogether. A couple of months later I began box squatting because it was in the hole where I kept reaggravating the injury, and sure enough the box squats never caused any pain. I never went to a doctor and pretty much decided that at 21 I wouldn't deadlift regularly again and box squats were my new lift.

The worst part of it was that even after two years I still couldn't do a free squat without pain in my back (even if it was only say 135), and last Thursday when I did front squats I reaggravated it again (minor). I decided what the hell, let's go to the chiro for the first time in my life and see what he has to say. I went in and told him I think it is my right SI joint, explained the last two years, etc. He checks me out and says that it is my SI joint, but it's not the right one, it's the left one. Mind=blown, I've never felt pain on the left side before. He said 75% of the time that's how it works, the pain shows up in the other joint. I guess the SI joints are very mobile and once they are knocked out of whack they can literally stay that way forever without being adjusted back into place. This makes sense because even after two years it was like there was no improvement. My left joint was knocked out of place and no longer really moving.

He says he can fix it and gets me on my left side and tugs. Pop, pop, pop. It was the weirdest feeling, but he immediately says the joint is now moved back where it is supposed to be. He tugs on the right side (where the pain actually was) just to clarify and, sure enough, it won't pop because it's already in place. Again, mind=blown.

Long story short, I'm going to go something like 6 times this month and it should pretty much take care of it. I can keep lifting because I'm not in pain, but I also want to let it heal up so I'm just going to take it pretty easy.

Split this week:

Tuesday – Leg Rehab, Bi/Tri

Thursday – Leg Rehab, shoulder deload, back, abs

Saturday – Leg Rehab, chest deload, traps

Cliffs:

- I might finally heal my back
- 410 deadlift after 6 cycles of 5/3/1 (+5 PR, I did 405 a couple of weeks before the issues started up two years ago).

[JerG]

Good luck with everything man. Was unaware that your lower back was still causing issues.


My past experience sounds really similar. I herniated a disc deadlifting last year (didn't know it was herniated till much later after it happened though). Had insane tingling all the way down the back of my right leg for a long time... but the damage was actually done to the left side of my spine. Weird how that works... but yeah I went to a chiro for 6 weeks, and actually ended up getting a cortisone shot from an orthopedic later on.

[MKW]

Good luck with everything man. Was unaware that your lower back was still causing issues.


My past experience sounds really similar. I herniated a disc deadlifting last year (didn't know it was herniated till much later after it happened though). Had insane tingling all the way down the back of my right leg for a long time... but the damage was actually done to the left side of my spine. Weird how that works... but yeah I went to a chiro for 6 weeks, and actually ended up getting a cortisone shot from an orthopedic later on.

Wow, that sounds brutal. Your entire herniated back injury period must have come when I was MIA from the forums. How is your back now? Still feeling any repercussions from the injury? The chiro yesterday was very much into making sure I didn't have any pain down the legs or anything which luckily I never had.

My back has still been causing me issues but they've been minor. I've worked around them (never squatting without a box, pretty much no pulling from the floor) but that has really frustrated me lately, particularly with deadlifts. Deadlifts themselves never really aggravated the injury (just being in the hole on a free squat), but I took them out two years ago as a precaution and I guess just became resigned to the fact that deadlifts were done. I started thinking about doing them when I got 5/3/1 in my head, and now I'm very pleased to know I'll be able to get them back in there full time soon enough. Absolutely love deadlifting and I honestly have missed it, haha. Can't wait to get back to 4 plates and beyond, but gotta be smart and think baby steps.

[MKW]

Quick update:

I hit all three workouts this week but I didn't update (too busy/there wasn't anything to report). Hamstring is coming along and is 8 weeks on Tuesday. My back was never in much pain to begin with, but the chiro says it is progressing. The joint is still out of place but we're moving in the right direction. I went three times this past week and will go three times next week before reevaluating. I'm going to take it light again this week more than likely and then start on a Rippetoes-type routine for 3-4 weeks to bring my squats/deads up, then jump into 5/3/1.

I've been tracking my macros as consistently as always and my weight is stabilized around 188 pounds. I really don't want to gain or loss anything during this "waiting period" I'm in.

Making progress!

[Anthony21]

Glad you're recovering well brother. Stay strong.

[ulsak]

Glad you're recovering well brother. Stay strong.

Ant said it.

[MKW]

Glad you're recovering well brother. Stay strong.

Ant said it.

Thanks boys!

[JerG]

Where are the workouts at mannnnnn

[MKW]

Where are the workouts at mannnnnn

Haha, still hitting every workout but they're so damn boring that I don't even want to bother posting them. Squats/deads rehab primarily. Squats/deads 3x each last week. 135, 145, then 155, 3x5 each day for squats. 135, 155, 175 for deads. Everything was extremely easy but I have jumped too fast during rehab before and I don't see any point to it.

My plan:

Squats (3x/week): 3x5 at 165, 175, 185 this week. 195, 205, 215 next week. 225, 235, 245 the following week.
Deads (2x/week): 3 x 5 at 195 then 215 this week. 235, 255 next week. 275, 280-285 the following week.

Barring setbacks, this should put me around a 275 pound max on squat and a 315 pound max on deadlift. I'm then going to run Madcow's 5x5 for 9 or so weeks to get back to/surpass PRs, and then evaluate on my next PL program. I was going to run 5/3/1 but I think 5x5 makes more sense given my injury. The frequency will speed up the muscle memory process.

[MKW]

Alright boys, I'll start posting workouts again. I've been a little busy + didn't even want to bother posting my rehab workouts because I didn't want to risk ruining my progression scheme. On Monday I went to deadlift and I felt my hammy barking at me quite a bit with only 195 pounds, so I might put those aside for another couple of weeks. I'm still on schedule to start Madcows in a few weeks, and I'll just change up the DL progression (going +10 pounds each week) if I haven't started doing them regularly because of my leg. Health is my #1 priority.

October 20, 2012: Building My Squat Back Up

Box Squats:

- 185 x 5
- 185 x 5
- 225 x 1... ugh, I just couldn't help myself. It was easy but I was only planning on the 185 sets. Oh well. Gotta be smart.

Bench:

- 195 x 5
- 215 x 1
- 225 x 5

Dips (chest focus):

- BW x 10
- 45 x 5
- 70 x 5
- 90 x 5 DS 45 x 5 DS BW x 8

Some cable flyes.

Notes:

- Smolov is great as a peaking program but I have yet to figure out how to really "own" the weights that I put up a week post-Smolov. 225 should have been a joke and it wasn't. It's all good though, I will put a very reasonable max (not 275) in for Madcows and follow the progression.

- I'm off until Tuesday, where I'll bump up my squat progression to 3 sets of 205.

[Anthony21]

Alright boys, I'll start posting workouts again. I've been a little busy + didn't even want to bother posting my rehab workouts because I didn't want to risk ruining my progression scheme. On Monday I went to deadlift and I felt my hammy barking at me quite a bit with only 195 pounds, so I might put those aside for another couple of weeks. I'm still on schedule to start Madcows in a few weeks, and I'll just change up the DL progression (going +10 pounds each week) if I haven't started doing them regularly because of my leg. Health is my #1 priority.

October 20, 2012: Building My Squat Back Up

Box Squats:

- 185 x 5
- 185 x 5
- 225 x 1... ugh, I just couldn't help myself. It was easy but I was only planning on the 185 sets. Oh well. Gotta be smart.

Bench:

- 195 x 5
- 215 x 1
- 225 x 5

Dips (chest focus):

- BW x 10
- 45 x 5
- 70 x 5
- 90 x 5 DS 45 x 5 DS BW x 8

Some cable flyes.

Notes:

- Smolov is great as a peaking program but I have yet to figure out how to really "own" the weights that I put up a week post-Smolov. 225 should have been a joke and it wasn't. It's all good though, I will put a very reasonable max (not 275) in for Madcows and follow the progression.

- I'm off until Tuesday, where I'll bump up my squat progression to 3 sets of 205.

Great stuff MKW. Glad to see you back posting. You'll like Madcow, I know I am.

[Filmbuff81]

Looking good. Keep it up.

[ulsak]

Looking good. Keep it up.

Awesome dips! Keep it up, man

[MKW]

Thanks boys. I was busy as hell and then Sandy hit, but I promised I'd be back on here posting my workouts so let's get this started. The last 10 days coming up.

[Anthony21]

Thanks boys. I was busy as hell and then Sandy hit, but I promised I'd be back on here posting my workouts so let's get this started. The last 10 days coming up.

Damn bro were you hit hard by that b!sh Sandy? Glad to see you back and safe bro.

[MKW]

October 23, 2012: Building Back Up

Box Squat:
- Top set of 205 x 5

BB Military:
- 95 x 5, 120 x 3
- (140 x 5) x 3 sets

Speed Bench:
- (160 x 3) x 6 sets

Smith Reverse CGBP:
- 3 sets

Tricep Pushdown:
- 5 sets of 10, keeping tension throughout

--

October 25, 2012: Building Back Up..

Box Squat:
- Top set of 215 x 5

Deads:
- Top set of 225 x 5

HS High Row:
- 135 x 10
- 225 x 10
- 275 x 5
- 295 x 5 DS 225 x 6 DS 135 x 10

HS 1-Arm Row:
- Worked up to 225 x 10 x 10

Cable Row:
- Worked up to 130 x 10

Krocs:
- 80s x 10

Notes:
- The only exercise that worries me with my hamstring is the deadlift. It's just not 100% yet and two weeks ago I felt it twinge on me during a very easy and light rebuilding set of 195 pounds. 225 didn't cause any pain so I'm moving in the right direction, but after 11 weeks I'm still not where I want to be. Getting there.

--

October 27, 2012: Building Back Up

Box Squat:
- Worked up to 225 x 5

Bench:
- 195 x 3, 215 x 1
- 230 x 4-5 depending on how much help the spotter gave me
- 185 x 12 (no spot)

Dips (chest focus):
- BW x 10
- 45 x 5
- 70 x 5
- 90 x 5
- 100 x 3 DS 45 x 5 DS bw x 8

Cable Flyes SS Raised Pushups
- 60 x 12 / 9 pushups
- 110 x 12 / 9 pushups
- 125 x 10 / 9 pushups

Smith Shrugs:
- 135 x 15
- 185 x 12-15
- 225 x max reps, using rest-pause

--

October 31, 2012: Building Back Up..

Box Squats:
- Top set of 235 x 5

Deads:
- Top set of 235 x 5

BB Military:
- Top set of 145 x 5

BB Shrugs:
- (225 x 15) x 3

DB Shrugs:
- 65s x 15 x 15, sloooow tempo

[MKW]

Damn bro were you hit hard by that b!sh Sandy? Glad to see you back and safe bro.

I was but luckily no damage to our home or town really, but power might not be back until Tuesday at the earliest. One of the (only) positives of still living with my parents is we're now in a hotel and hey, I'm not complaining (or paying), haha.

[MKW]

Where I Am Currently:

I have been running a 3/week split where I squat each workout (adding 10 pounds each day), deadlift once a week (adding 10 pounds each day), and bench/military press once per week as well. I was going to be more aggressive with my deadlift increases but I still don't trust my hamstring enough and don't see the point in pushing the pace. 10 pounds per week is very doable right now and will add up over the next 3-4 months while also (hopefully) limiting my injury risk.

I will look to hit 245 x 5 on box squats tomorrow (box + chest/tri tomorrow), hit a hyper back/bi/traps on Saturday, then rest up Sunday and Monday before beginning 5x5 on Tuesday. I will be making one modification to 5x5, which will come in the deadlift progression. Given my current state (recovering from my latest hamstring injury) it doesn't make any sense at all for me to deload the lift. The lone modification will be continuing my current +10 pounds to the DL each week. Aside from that, I will follow the spreadsheet to a T. I will also be very conservative with my upper body %'s because I really haven't recovered from the pounding I took from smolov jr. I'm nowhere near a 275 pound bench max at the moment (260 more than likely) and I will put in numbers on the low end of my estimated range.

In terms of weight, I don't see any point in intentionally hitting what I call bodyweight PRs. I've done this before and allowed my bodyweight to outpace my muscular increases and it just doesn't make any sense. Any time I made on the front end was lost on the back end when I cut. What I'm planning on is gaining 2 pounds per month for, say, 4-5 months, and then cutting 4-6 weeks where I lose a pound a week. Later, rinse, repeat, until I'm a solid 200 pounds. Currently around 188.

Oh, and I will post every workout from now on. Let's do it.

[Anthony21]

Awesome to see your workouts again man and regardsless of the numbers sh!t is STRONG. Keep it up man.

October 23, 2012: Building Back Up

Box Squat:
- Top set of 205 x 5

BB Military:
- 95 x 5, 120 x 3
- (140 x 5) x 3 sets

Speed Bench:
- (160 x 3) x 6 sets

Smith Reverse CGBP:
- 3 sets

Tricep Pushdown:
- 5 sets of 10, keeping tension throughout

--

October 25, 2012: Building Back Up..

Box Squat:
- Top set of 215 x 5

Deads:
- Top set of 225 x 5

HS High Row:
- 135 x 10
- 225 x 10
- 275 x 5
- 295 x 5 DS 225 x 6 DS 135 x 10

HS 1-Arm Row:
- Worked up to 225 x 10 x 10

Cable Row:
- Worked up to 130 x 10

Krocs:
- 80s x 10

Notes:
- The only exercise that worries me with my hamstring is the deadlift. It's just not 100% yet and two weeks ago I felt it twinge on me during a very easy and light rebuilding set of 195 pounds. 225 didn't cause any pain so I'm moving in the right direction, but after 11 weeks I'm still not where I want to be. Getting there.

--

October 27, 2012: Building Back Up

Box Squat:
- Worked up to 225 x 5

Bench:
- 195 x 3, 215 x 1
- 230 x 4-5 depending on how much help the spotter gave me
- 185 x 12 (no spot)

Dips (chest focus):
- BW x 10
- 45 x 5
- 70 x 5
- 90 x 5
- 100 x 3 DS 45 x 5 DS bw x 8

Cable Flyes SS Raised Pushups
- 60 x 12 / 9 pushups
- 110 x 12 / 9 pushups
- 125 x 10 / 9 pushups

Smith Shrugs:
- 135 x 15
- 185 x 12-15
- 225 x max reps, using rest-pause

--

October 31, 2012: Building Back Up..

Box Squats:
- Top set of 235 x 5

Deads:
- Top set of 235 x 5

BB Military:
- Top set of 145 x 5

BB Shrugs:
- (225 x 15) x 3

DB Shrugs:
- 65s x 15 x 15, sloooow tempo

[Filmbuff81]

Glad to see you back posting!

Time to blow **** up in here.

[JerG]

You know I'm here bro. If you stay healthy you'll be unstoppable.

[MKW]

Awesome to see your workouts again man and regardsless of the numbers sh!t is STRONG. Keep it up man.

Glad to see you back posting!

Time to blow **** up in here.

Yee!

You know I'm here bro. If you stay healthy you'll be unstoppable.

Thanks bro, loved this comment. Workout coming.

[MKW]

November 2nd, 2012: Building Back Up

Box Squats:

- 225 x 1
- 245 x 5

Bench:

- 195 x 3
- 215 x 1
- 235 x 4 (breakthrough, this wasn't very difficult, not to failure)
- 190 x 10

Dips:

- 45 x 5
- 70 x 5
- 105 x 4 DS 45 x 6 DS bw x 8

Cable flyes, tricep pushdown, cable crunches, reverse sit-ups, and leg raises.

Notes:

- I decided to lower the height of my box today. I've been at parallel more or less with my setup (box + a 45 pound plate), but dropped the 45 pound plate to see how it felt. It's a low box at this point (around 11 inches) and I need to do some research on suggested box height. I loved the set even though it was much harder. It smoked my legs. Strength felt good today.

- Eating has been crappy with the hotel living and I'm only tracking maybe half of my meals each day. I really enjoy tracking cals (just a part of my life over the last three years and I don't like change haha) so I'm itching to get back to normal living.

- Hyper back/bi/traps tomorrow, then a couple of days off before 5x5 begins on Tuesday.

- So tired, I'll get to everyone's logs tomorrow.

[Filmbuff81]

I have slacked the last 2 months on tracking cals.

I want to get back on track with that too.

But not until my dreamer bulk weekend is over hahaha.

[MKW]

I have slacked the last 2 months on tracking cals.

I want to get back on track with that too.

But not until my dreamer bulk weekend is over hahaha.

Hahaha dreamer bulk, I've been there.

--

November 3rd, 2012: Back/Bi

BB Rows:

- 195 x 5
- 225 x 5, 5, 5

HS High Row:

- 225 x 5
- 275 x 5
- 315 x 4 DS 225 x 6 DS 135 x 12

Cable "Moody" Rows:

- 80 x 12
- 110 x 12
- 140 x 10

Kroc Rows:

- 80s x 12

Then I did some biceps.

Notes:

- I wasn't feeling great (slightest fever) so I got in and got out. I'm taking off the next two days and then starting 5x5 on Tuesday.

[MKW]

5x5 Intro

I will be running 5x5 for 9 weeks beginning this Tuesday, November 6th. That puts the end of the program at January 5th (barring injuries, illness, etc). I'm going to schedule in ten days (injuries, illness, slower progress than expected, etc) for an easy, round number of January 15th as a goal date. Maxes for the spreadsheet:

Box Squat: 245 x 5
Bench Press: 235 x 5
Military Press: 150 x 5
Deadlift: 235 x 5

January 15th goals:

Box Squat (low box): 275 x 5
Bench Press: 250 x 5
Military Press: 170 x 5
Deadlift: 315 x 5
Bodyweight: 190-191 (The lighter the better. I'm not looking for bodyweight PRs. I want to add weight to my frame as needed.)

Thoughts:

- I will follow the spreadsheet to a T with the exception of deadlifts. I'm not going to deload the lift because it doesn't make any sense to do so right now. I'm also going to add 10 pounds per week to my deadlift for as long as I can rather than the 7 or so pounds in the spreadsheet. My all time DL PRs are 405x1 and 365 for 4 or 5 a couple of years back, so I have a ton of room I should be able to make up if I can stay healthy.

- I did 165 x 4 on military press a few months back but truthfully the lift hasn't felt great lately and I want to start lighter on it. 170 x 5 is reasonable I think.

- Everything hinges on staying healthy. I can hit these numbers if I can stay healthy, so that's really the #1 goal. I haven't decided what I'm running after 5x5, either Sheiko #29 or just hop into 5/3/1, but we'll cross that bridge when we get there.

[Filmbuff81]

So are you doing Madcow 5x5?

9 weeks from now if you are healthy and enjoy it you can keep running until you stall or reset numbers slightly an keep running it.

Another cool program is the advanced 5x5 which has volume and intensity phases over the course of 9 weeks.

I'm going to be attempting a small weekly linear probably soon too.

[Anthony21]

Nice workouts man and glad to see you on 5x5.

Hey Filmbuff would you recommend going the 9 weeks with 5x5 then say have a deload week. After that deload week plug your 5 rm you have that you ended the 9th week in and start a new 9 week cycle with those new 5rm?