Oklahoman does it Texas style

[pyaarawala]

Yeah, trying to avoid any overhead work. Ant/lateral/rear delt should all be good though. I'm going to do squat, bench, DL, row today and see how that goes. Maybe too much, but the weight is light and my body should adapt. Since Wednesday will only be squat, I'll add accessory work to it. Bi's, Tri's, Facepulls, maybe some upright row, we'll see how it feels on Wednesday.

Seems like a good plan, man. Don't overdo it.

[xRequiem]

can you do chins? im sure theres enough assistance to cover your shoulders to avoid OHP.

also, is that defibrillator a life long "companionship"?

[Drew50]

If I couldn't OHP anymore I would do front and side raises as well as band pull aparts. Could get all done in about the time it takes to do a 5x5 anyway.

[Marshall28]

in for the epic comeback story

[HoneyBadger300]

can you do chins? im sure theres enough assistance to cover your shoulders to avoid OHP.

also, is that defibrillator a life long "companionship"?

Chins are also a no go. If my elbow is at or above my head, it puts a 90* bend in my lead wire. If I do that too much it could snap... which is bad. Lifelong partner in crime. I need to come up with a clever nickname for it. Today I started calling it my super pec when people asked about the square bulge in my chest.

If I couldn't OHP anymore I would do front and side raises as well as band pull aparts. Could get all done in about the time it takes to do a 5x5 anyway.

Sweet deal, thanks for the tip. I've been doing facepulls for rhomboids and rear delt, I'll add some pull aparts for sure.

in for the epic comeback story

OP will deliver.

Feb 03
Squat
150 x 5 x 5
No problem at all. Working on evening up my elbows since I noticed my right elbow is always higher than my left, when in the low bar position. Evening up the elbows felt like it spread the weight really evenly between my left and right leg.

Bench
105 x woops
115 x 5 x 5
Meant to have 105 on the bar and I brain farted my math and just put 35's on. No problem. Throughout the set I was marveling out how light it felt, and how hard it was to keep my shoulders packed under such light weight.

Conventional Deadlift
145 x 2 x 5
Not the easiest, gotta remember the cues to keep good form

Pendlay Row
95 x 5 x 5
Felt wacky, but I guess it'll come back.

FacePulls
Heavy
3 x 10

So far so good, progress as promised. It's hard to remember to stay slow and steady, especially since when I'm writing in my log book, I'm also looking at what I was doing 6 months ago. Oh well, I'll be there again.

[justin76]

Question of the week. Should I stick with bench, ohp/dead, bench? The thought for this is that I can't ohp anyway so why waste 2/3's of my workouts on it on alternating weeks? I figure I could just stick with A, B, A every week and not alternate. Maybe add deadlifts to the A workouts, just for while the weight is light. That way I'd add 15 lbs on squat, 10 on bench, and 20 on deadlift per week. Thoughts? I know I always deviate from a set plan and end up hating myself for it later, but I gotta get strong, being weak and thin is killing me again.

Good luck with the comeback OP. You'll be back to your previous numbers before you know it.

I would consider slowing the progression of the weight after a few weeks, or whenever the weight starts to feel heavy. Just try to keep the progression going as long as you can.

[HoneyBadger300]

Good luck with the comeback OP. You'll be back to your previous numbers before you know it.

I would consider slowing the progression of the weight after a few weeks, or whenever the weight starts to feel heavy. Just try to keep the progression going as long as you can.

As soon as it's some tough resistance I'll ease up and settle into the program the way it should be done. Probably will go back to texas method once I'm a bit closer to where I was. Thanks for stopping in, welcome!

[HoneyBadger300]

Feb 05 Squat/cessory Day

Face Pulls
Light shoulder warmup
3 x 10

Squat
160 x 5 x 5
10 lb jump, got easier every set. I know they say to not squat in front of a mirror because it gives you false cues, but I squared up to it and saw (which confirmed what I felt and already thought) That I favor my right leg a lot and swing my hips toward the right, both in the hole and throughout the ROM. So I was working on that for the last 4 sets. Left hams feel like they're going to be more sore than usual tomorrow. Also felt really easy on the 4th and 5th set. Before you guys neg me for making 10# jumps all the time, I'm thinking I'll only do it on Wednesdays since it's the only one of the big 3 lifts that I do that day. Friday will be a regular 5# increment so I can keep the DL moving. Haven't had any recovery issues yet... not like there's much to recover from at this point, haha.

Rippetoe BB Curls
50 x 5 x 5
Hell yeah 2.5's on each side of the BB, haha. Rep 4 and 5 of the 5th set were a struggle, but probably just from not having worked my bi's except for like 3 times lately, and not much else before. Progress with these will be fun and will hopefully help my Row.

Tate Press
10 lb DB's x 10
15 lb DB's x 3 x 10
I was a little worried about Tate press since it involved lowering the DB's onto my chest and I had thought that my hardware would get in the way or be bumped or be in danger of getting painfully smashed, but all went well and it doesn't look like that should ever be the case. Instead of having the elbows out at 90* to the torso, I 65*-ish which lets the DB's down onto just above my nips. I also avoided ever resting them on my chest at all, so all sets were with no relaxing the Tri's between reps.

Shoulder circuit
I say circuit, but there was no rush or anything, was just rotating between exercises
Alternated
Front raise 10lbs x 5 (alternating L/R)
Lateral raise 10lbs x 5
Rear delt/DB row 20lbs x 8 (Right side then Left side)
I did 5x5 of front and lateral, and 3x8 of the heavier rear delt.

FacePulls
Heavy
3 x 10

[HoneyBadger300]

Feb 07

Face Pulls
Light shoulder warmup
3 x 10

Squat
165 x 5 x 5
Easier every set. Starting to feel kind of dumb doing easy squats when I was doing max efforts on TM and Sheiko

Bench
120 x 5 x 5
I was going to make a 10# jump here but I don't want to get too far ahead of my row. If actually prefer my row to surpass my bench, just so I know my shoulders are healthy and not in danger of internally rotating.

DB Incline
Had to wait for the deadlift platform to open up.
20lb Db's x 2 x 12

Deadlift
160 x 2 x 5
15# jump on deads so that they can surpass squats instead of paralleling them.

Pendlay Row
100 x 5 x 5
I suck at rows.

FacePulls
Heavy
3 x 10

[xRequiem]

lookn' good.

and please don't let your squat pass your deadlift

[randomalias]

I know how boring light sets can be but use them as an opportunity to really critique your form. Having a workout partner point out form flaws really helps in the long run.

[HoneyBadger300]

lookn' good.

and please don't let your squat pass your deadlift

Thanks, yeah I won't. That would be a nightmare again.

I know how boring light sets can be but use them as an opportunity to really critique your form. Having a workout partner point out form flaws really helps in the long run.

Thanks for the tip, bro! I'll have to find someone around me who is on the 5x5 and can stick to my schedule.

[pyaarawala]

Nice work man! Looks like everything's coming back smoothly!

[Drew50]

What are your best lifts?

[HoneyBadger300]

Nice work man! Looks like everything's coming back smoothly!

Definitely is. A little rushed, but I'd still say I'm doing it light, doing it right

What are your best lifts?

Squat - 410x1 -- 375x5
Bench - 280x1 -- 252.5x3
Deadlift - 435x1 (conv -weak) -- 405 x 5 (sumo)

Feb 10

Face Pulls
Light shoulder warmup
3 x 10

Squat
170 x 5 x 5

Bench
125 x 5 x 5

Deadlift
175 x 2 x 5
15# jump

Pendlay Row
105 x 3 x 5

FacePulls
Heavy
3 x 10



Feb 12

Face Pulls
Light shoulder warmup
3 x 10

Squat
175 x 5 x 5

Rippetoe Curls
In the squat rack, duh
55 x 3 x 8

Tate Press
20lb x 3 x 10

DB single arm row
20# x 3 x 10

Face Pulls
Heavy
3 x 8


Feb 14

Face Pulls
Light
3 x 10

Squat
180 x 5 x 5

Bench
130 x 5 x 5

Pendlay Row
110 x 3 x 5

Deadlift
190 x 1 x 5

Face Pulls
Heavy
3 x 8


Feb 17

Face Pulls
Light
3 x 10

Squat
185 x 5 x 5
Woo! Kind of a check in the box on the way to 225.

Bench
135 x 5 x 5
Woo! a whole plate!

Pendlay Row
115 x 3 x 5

Deadlift
205 x 1 x 5

Face Pulls
Heavy
3 x 8

Kept you guys waiting on this one. Been busy, but I've still been working out. Pardon the big update, haha.
Going to attempt to add power cleans to wednesdays. I've been playing with the elbow position and stuff and I'm pretty sure it's doable without being at risk. I'll take that slow too, but I enjoyed them. Great rhomboid, trap, quad, hamm, glute, workout.

[xRequiem]

what's the bw at now?

[HoneyBadger300]

what's the bw at now?

Just weighed today, up to 149.2 from around 140/145. So up 4-9 pounds in 3 weeks.

Face Pulls
Light
3 x 10

Squat
190 x 5 x 5
Felt yucky, couldn't find the groove, kept favoring one leg or the other, rough times Bros

Curl
55 x 3 x 10
Up 2 reps per set. Next Wednesday will be 3 x 12 before moving up to 60 x 3 x 8.

Tate Press
25 x 3 x 10
Feeling the beginnings of an impingement already...

Power cleans
95 x 3 x 3
Easy day, need to work on my elbows. Left one shoots under the bar a bit later than the left, probably unintentionally babying it since that's my d-fib side. No problems with rom or mobility with the device.

Face Pulls
Heavy
1 x 10
Right shoulder said no Thanks. Got add some rear work

Rear delt/rhomboid machine
Moderate 3 x 10
Shoulder feels better for now.

[HoneyBadger300]

Been doing a bro split with another vet buddy. It's all really coming back, so it seems to be working.

Bests so far:
Squat 265x5x5 haven't tested heavy other than a few reps of 315
Bench 225x3 coming back slow for some reason. My buddy doesn't like doing volume, so we butt heads
Deadlift 405x1 coming back strong

Bodyweight 155-ish

There's DL, Bench comp some time this month that my gym is trying to get everyone to go to, so I may try that out. I'm just trying to keep up the training.

[HoneyBadger300]

Finally convinced my buddy to do a TM style workout. Did volume bench and volume squat... Super sets. As soon I finished squat I'd jump on bench, take a couple minutes and do it again, 5 times.

Squat 275 x 5 x 5
Bench 195 x 5 x 5
Pendlay Row 170 x 3 x 5. Found that I respond better to 3 sets of rows instead of 5
Face pulls with a neutral grip, makes it feel like I've been doing them wrong all along
40 x 4 x 12-15
Feet elevated push ups
4 x 15

Shoulder was starting to impinge but feels better after fixing face pulls and adding the push ups for shoulder stabilization. I've got my friend Evan all pumped for an intensity day, but I've gotta keep him from going Ham all week until then.

[randomalias]

Glad to see you're still at it. Already stronger than me again

[HoneyBadger300]

Glad to see you're still at it. Already stronger than me again

Thanks Bro!

Friday I had a pretty alright day
Squat 345 x 1
Bench 240 x 1
DL 415 x 0
DL from a 3 inch deficit 315 x 2 x 3

Much better volume day yesterday
Squat
275 x 5 x 5 + chains (totalling 20lbs)
Bench
195 x 4, 185 x 3 x 5, 195 x 4 (all with chains)
DL conv. from 3 inch deficit with chains
325 x 5

Chains are ridiculous! Squat didn't notice them so much yet, but bench and dealt they really made the lockout something that I had to fight for, which was awesome. Looking forward to using these on volume days from now on.

[xRequiem]

nicceeee

[budreiser2]

Nice to see you moving heavy chit again.

[HoneyBadger300]

Thanks guys. It's finally less depressing now that everything is approaching what it was. My buddy Evan just informed me that wants to do a Pl comp, so he's going to be striving for s600, b500, dl700. Right now he benches more than he squats, and his Dr is pretty untrained, but he's already at a 1265 total, he's already addicted to squats since switching from splits to To about a week ago. Haha, lots of room to grow for the both of us. Just have to get through finals and then big things will be happening this summer.

[HoneyBadger300]

4/25
R-Day/back day

Squats
225 x 2 x 5 beltless

OHP
125 x 5 x 5

Weighted Chins
25lbs x 3 x 10

Pendlay Row
175 x 3 x 5
A little sloppy with some standing up, should probably repeat the weight

Crotch Smacker row, with the bar between the legs and what not.
135 x 3 x 8

Isolated Unilateral DB Curls
30 x 3 x 8

Looking forward to I-Day on Saturday. Shooting for squat 345 x 3 (or 5), bench 240 x 3, deadlift not sure, need to look at my book. Torn between 405 x 3, 385 x 5, or attempting 415 again. Biting off a lot, buy I'm getting the hang of fighting for deadlift more than I previously had. Been eating and sleeping well, boost weight is up to 159.8 yesterday morning. That's about 19 pounds I've gained since I came back to lifting. I should be on a 7 minute abs commercial "look how bulked up I got in just 3 days of 7 minute abs! Don't worry that I've been bigger and better than this before, look how don't/fat I was a few days ago!"

[izzygrant]

wow

welcome back

[budreiser2]

id say go for 385x5

[yowhattapfatso]

holy chit bro you're coming back strong
it wont be too long before you're passing my lifts AGAIN lol

for deadlifts play it safe and go with 385x5 like budreiser2 said

[HoneyBadger300]

Been kicking ass. Started going to a new gym that doesn't have my ex wife as a personal trainer, haha.

Monday V-Day

Squat
45/135/225/275
325 x 3 x 5 (all time PR)

Bench
45/135/185/225
245 x 3 x 3 (all time PR)

Bent over Row
45/135/185
205 x 3 x 5

Big things going to be happening on Friday, big things. Like some all time Intensity PR's for the first time in like 18 months.




edit: Oh yeah, my weight has been coming back nicely too. 168lbs pre workout on Monday. Bought a rice cooker and 20 lbs of jasmine rice. Carbs on carbs on carbs.

[pyaarawala]

Nice lifting bro! Glad to see you're back up there. I need to get back up there too