Jason's Journal

**Jason2459** · 09-03-2018, 03:21 PM

Sunday Week 3 Day 1

warm up stuff

ME Bench
Bench w/ 1 Board
Barx5
135x5
155x5
185x5
205x3
225x3
245x3
275x3
295x1
315x1
325x1

RE
JM Press
5 sets

Single arm DB rows
5 sets

Face pulls
2 sets of 20

Hypers
3 sets

DB hammer curls
Many

Comments
Need to get my head on straight.

**Jason2459** · 09-04-2018, 11:05 AM

Monday Week 3 Day 2

warm up stuff

DE SQ/DL
High box squats w/ SSB
Barx5
155x5
185x5
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Sumo pulls
135x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1
185x1

RE
SSB Arch back GM
5 sets

Dimel DL
5 sets

Face pulls
100 reps

Hanging leg raises
3 sets

Comments
I think initial inflammation in the hip is reducing. The box squats are becoming bearable. Just have to watch my knee path. Can't externally rotate or allow them to come in.

**Jason2459** · 09-06-2018, 11:03 PM

I'll have to enter in the past couple training sessions in later. But I did put a straight bar on my back tonight. I also squatted that said bar. Nothing on it but I made it down and back up with out falling over in tortured pain. However, getting back out from under the bar was painful in the shoulder. Whatever.

**JRMoore82** · 09-07-2018, 09:02 AM

I hate how my shoulder feel fine during the movement and as soon as the weight comes off my back I feel it.

**Jason2459** · 09-07-2018, 06:44 PM

Wednesday Week 3 Day 3

warm up stuff

DE Bench
Bench
Barx5
135x5
155x5
185x5
205x3
225x3
245x1
275x1
295x1

Speedy Bench
185x3
185x3
185x3
185x3
183x3
185x3
185x3
185x3
185x3
185x3

RE
Incline DB bench
NOPE

Incline DB Extension
4 sets

Single Arm landmine row holding onto bb sleeve
5 sets

Narrow Grip BB OHP
Empty bar many times

Comments
Shoulder was actually feeling pretty decent...then I tried to do a db incline press. My shoulder didn't want anything at all to do with it.

**Jason2459** · 09-07-2018, 07:10 PM

Thursday Week 3 Day 4

warm up stuff

RE SQ/DL
Squats
Did some
Just the Bar
Hurt my shoulder more then anything

RE
Walk up and down stairs several times

Pull ups neutral grip
4 sets

Band leg ext
4 sets

GHR
4 sets

Anti rotation static holds with mini band to the side
5 sets

Comments
Careful.

**Jason2459** · 09-10-2018, 07:52 PM

Sunday Week 4 Day 1

warm up stuff

ME SQ/DL
Reverse Avg Band Sumo pulls
Bar
135x3
155x3
185x3
205x3
225x3
245x3
275x3
295x3
315x1
335x1
365x1
385x1
405x1
425x1
455x1
F#*!

RE
GM Squats w/ ssb
5 sets of 5

Step ups on to 12" box
4 sets of 10

Standing ab pull downs w/ static holds
A bunch

Hypers

Comments
To much. Fu hip. I most definitely can't do a full conventional pull. Guts to get down into position let alone trying to stand up. GM Squats were high squats but squats all the same.

**Jason2459** · 09-12-2018, 11:13 AM

Monday Week 4 Day 2

warm up stuff

ME Bench
Reverse Avg Band Bench
Bar
135x3
155x3
185x3
205x3
225x3
245x3
275x3
295x1
315x1
335x1

RE
Close grip bench
5 sets of 5

DB Rows
4 sets of 10

Face Pulls
A bunch

Standing Band JM Press
120reps total

GHR
3 sets of 8

Comments
As long as I stay tight and in groove my shoulder is ok. I should never have to worry about it....

**Jason2459** · 09-14-2018, 11:20 PM

Monday Week 4 Day 3

warm up stuff

DE SQ/DL
Box Squat
Bar
135x5
155x5
185x3
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Sumo pulls
135x3
155x3
185x3
205x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1

RE
Romanian DLs
5 sets

Fatman rows
4 sets

Face Pulls
3 sets

Hypers
4 sets

Ab wheel
3 sets

Comments
Rest day Thursday for recovery. One SQ/DL next week and going to attempt full squats with reverse bands.

**Jason2459** · 09-17-2018, 03:21 PM

Sunday M2 Week 1 Day 1

warm up stuff

DE Bench
Bench w/ chains
Bar
135x5
155x5
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

Sumo pulls
135x3
155x3
185x3
205x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1
215x1

RE
JM Press
5 sets

Pullups
5 sets

Face Pulls
3 sets

Pushups
4 sets

Comments
90+ and humid. Like training in the garage gym again. AC blower motor burnt out. Replacement likely not here for a couple days. Fun.

**JRMoore82** · 09-17-2018, 05:22 PM

Water lose weight method noted.

**Jason2459** · 09-20-2018, 08:34 PM

Lots of work stuff this week. Have put in at least 100 hours already.

Still getting stuff done...

Not bad 1st time sudo real squatting after hip tear. Lots of weight taken off the bottom with those average bands. Hard letting go with a torn rotator cuff too...awesome times. Dec 9th meet here I come in one piece or not. Can't remember what have done or not done so this will suffice for logging my training this week.

https://youtu.be/0Hj6N50P5LI

**Jason2459** · 09-24-2018, 06:58 PM

Sunday M2 Week 1 Day 1

warm up stuff

DE Bench
Bench .
Bar
135x5
155x5
185x3
205x3
225x1
245x1
275x1

vs mini short band
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

RE
JM Press
10x10

Single arm standing band rows
5 sets alternating hands

Band pull aparts
3 sets

Comments
Decided to jump back to week1 again to give my hip one more day and hit sq/dl tonight instead of last night. Gives my shoulder a break too. Getting under the bar(out from under the bar more so) hurts the left shoulder much more then benching with shoulders retracted and locked in place.

And with this method of training doesn't really matter to much. I am doing my 4 week rotations though which is a slight tweak to the basic dynamic/max efforts. Spreads out over a few more days and built in deload while rotating in repetition effort on the main lifts.

**Jason2459** · 09-25-2018, 04:32 PM

Monday M2 Week 1 Day 2

warm up stuff

ME SQ/DL
SSB Squats
Bar
155x5
175x5
205x3
225x3
245x3
265x3
295x3
315x1
335x1

RE
SSB Goodmorning
4 sets of 8

Pull throughs
3 sets of 20

Abs

Comments
SSB is always good at making light weight feel miserable.

**Jason2459** · 10-08-2018, 07:14 PM

Abs o lute ly in sane hours at wor k still.

Actually trained all last week at the gym. Usually I walk there and go some recovery work and use the sauna when I can over my lunch. I needed a change of scenery.

1 week was enough. Nice place butthe benches there suck.

It was a volume week except for a max effort sq/dl day. I pulled and worked up to a 425 sumo dl for a single. Hip was manageable. Haven't gained any strength but can't expect to when recovering from injury so happy to hit that.

**Jason2459** · 10-08-2018, 08:11 PM

Oh yeah, and I worked up to a 345x1 reverse light band bench last night. Didn't feel to bad. Don't have full movement in the left shoulder yet but it's getting better.

**Jason2459** · 10-15-2018, 10:48 AM

Sunday M2 Week 4 Day 1

warm up stuff

ME SQ/DL
Rev. Light band Squats
Bar
155x5
185x5
205x3
225x3
245x3
275x3
295x3
315x2
335x2
375x2
395x2
405x1
425x1
455x1

RE
Goodmorning
4 sets of 8

GHR
4 sets

Abs

Comments
Get back on track logging this crap

**Jason2459** · 10-15-2018, 11:08 AM

Some videos from last night 395x2 on. Looks like I didn't record the 425x1 set.

https://youtu.be/3UcynP-rROQ

**Jason2459** · 10-17-2018, 07:14 AM

Monday M2 Week 4 Day 2

warm up stuff

ME Bench
Rev. Monster Mini band Bench
Bar
135x5
155x5
185x5
205x3
225x3
245x3
275x1
295x1
315x1
335x1
375x2

RE
Close grip bench
3 sets

High band rows with Average band
4 sets

Standing band JM Press
4 sets

Comments

https://youtu.be/QOUyCMaQPxY

**Jason2459** · 10-20-2018, 12:52 PM

Wednesday M2 Week 4 Day 3

warm up stuff

DE SQ/DL
Squats vs mini bands
Bar
135x5
155x5
185x3
205x3
225x3
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Sumo DL vs mini bands
135x1
155x1
185x1
205x1
225x1
245x1
275x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1

RE
Dimel Deads
4 sets

Hypers
4 sets

Abs

Comments
Chit training second half of this year since tearing crap up again. I will be happy to just hit a 405 squat, 315 bench, and a 425 pull. Better then 0,0,0. And better then my last meet before I broke my back a second time where I just hit 225, 225, 225 and some 80 year old dude lifted more then me.

**Jason2459** · 10-22-2018, 06:35 PM

Sunday M3 Week 1 Day 1

warm up stuff

DE Bench
Bench .
Bar
135x5
155x5
185x3
205x3
225x3
245x1
275x1
295x1

vs mini short band
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3
205x3

RE
Tate Press SS DB press
3 sets

Pull ups SS Face Pulls
5 sets

Tri push downs
150 reps

Comments
Comment

**JRMoore82** · 10-22-2018, 06:40 PM

Do you want us to comment?

**Jason2459** · 10-22-2018, 07:24 PM

Originally Posted by JRMoore82

Do you want us to comment?

Only if you want to. My brain is burnt. It's all I could think of to comment on. I'll be putting in 80+ hour weeks at work for the foreseeable future. At least the next 3 months. And just pushing though injury and rehab perpetually really drags a person down. Blah blah blah

I'm still waiting for them to actually post the Dec. 9th meet on the Neb. USAPL website. They better not cancel it. Jan 26th would be the next nearest date.

**Jason2459** · 10-23-2018, 08:37 AM

Monday Week 1 Day 2

warm up stuff

ME SQ/DL
Rev. Light Band Sumo DL
Bar
135x5
155x5
185x5
205x3
225x3
245x3
275x3
295x2
315x2
335x2
375x1
395x1
405x1
425x1
455xmiss
455x1

RE
SS Yoke Squats
5 sets

Band Pull throughs SS GHR wide stance
4 sets

Ab wheel

Comments
Wasn't going to stop till I hit 455. Needed to pull faster.

**Jason2459** · 10-23-2018, 08:49 AM

https://youtu.be/JvqkYGSN4K8

**Jason2459** · 10-25-2018, 10:23 AM

Wednesday Week 1 Day 3

warm up stuff

ME Bench
Bench
Bar
135x5
155x5
185x5
205x3
225x3

2 Board
245x3
275x1
295x1
315x1
335x1
345x1 PR

RE
3 Board Bench POR
315 sets of 3

Low Band Rows
4 sets

Band pull starts
3 sets

Standing Band JM Press
3 sets

Comments
Need to start tracking PRs again. Need to be happy with what I can do. Of course they are not all time PRs.

**Jason2459** · 10-25-2018, 10:43 AM

https://youtu.be/Tc1wyzGgc5s

**Jason2459** · 10-29-2018, 08:24 AM

]Sunday Week 2 Day 1

warm up stuff

DE SQ/DL
Squat vs Light bands
Bar
135x5
155x5
185x5
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Sumo pulls vs mini band
135x1
185x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1

RE
RDL vs mini bands
5 sets

Hypers
4 sets

Abs

Comments
Should is only mildly painful now. That's good. Hip is doing ok. I'll hit some bad positions and get stabbed with a knife but mostly I have to work hard to keep inflammation down, less tight muscles and mobility.

**Jason2459** · 10-31-2018, 03:06 PM

Monday Week 2 Day 2

warm up stuff

DE Bench
Bench
Bar
135x5
155x5
185x5
205x1
225x1
245x1
275x1
295x1

vs shorty mini bands
185x3
185x3
185x3
185x3
185x3
185x3
185x3
185x3

RE
Close grip 3 board bench vs shorty mini bands
5 sets

Fatman rows
4 sets

Tricep pushdowns
100 reps

Comments
Everything felt heavy so that's good. Reinforces my ability to hit 295 on a bad day. Hopefully soon to be 305. Baby steps.

**Jason2459** · 11-01-2018, 05:48 PM

Wednesday Week 2 Day 3

warm up stuff

ME SQ/DL
Rev. Monster Minis
Bar
135x5
155x5
185x3
205x3
225x3
245x3
275x3
295x2
315x2
335x1
365x1
385x1
405x1
425x1
455x1 PR

RE
GMs
4 sets

GHR narrow stance
4 sets

Abs

Comments
Felt pretty light.

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