RT1957 Journal #2 4/6/2017

[RT1957]

All those benching reps looked exemplary IMHO.

I find that abbreviating the BBB works for me as well, 3 seems to be manageable for myself.. Thats sound lifting.

Crack on Ron!

Thanks CPW ...it was a fun day under the bar....yeah 3 sets of 10 is enough volume after all the other work I did....My Incline BP day is more of a volume Hypertrophy day for Upper body

[RT1957]

2018 Cycle 3 W1 D4
Pause Squats
Morning weigh in: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff

Reps X Weights X Sets

Warm-Ups

Juggernaut FAI Rehab

All exercises done in a cycle and with the left leg only

Banded Stretch
1 Minute X Green band X 4

Bench Leg Wing
20 X NW X 3

Lying Side Abduction
20 X NW X 3

Lying Straight Leg Negative
10 X NW X 3

Donkey Kicks
10 X 55 X 3

Lying Hip Trusts
20 X NW X 3

Posterior Chain Work

Giant Set: Back Ext – RDL – Step-Ups – Leg Curls

Back Ext
15 X BW X 3

RDL
6 X 95 X 1
6 X 115 X 1
6 X 135 X 1
6 X 155 X 1

Step Ups 12” Plyo Box
10 X BW X 3

Leg Curls(Bow Flex Weight)
12 X 80 X 3

Reverse Hypers
10 X 65 X 3

Started the workout off with my rehab work for my left leg and then onto some PC work....Did some back ext then some light RDLs and I threw in step-up in to work the quad just a little...I also pulled out the bowflex and did some leg Curls on that...finished with 3 sets of Reverse Hypers. I did run the first 4 exercises in a cycle like I do my rehab work...

Just rehab work tomorrow maybe some grip work and prison curls...then Pin Presses on Friday

No vids not much to see

[RT1957]

2018 Cycle 3 W2 D1
Upper Body 5/3/1 Pin press 3+ Day
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
FSL = First Set Last

Morning FAI Rehab – All exercises ran in a cycle

Banded Stretches
1 Min X Green band X 4

Bench Hip Wing
20 X NW X 3

Lying Side Hip Abduction
20 X NW X 3

Lying Straight Leg Negative
10 X NW X 3

Donkey Kicks
10 X 60 X 3

Lying Hip Thrusts
20 X NW X 3

Afternoon Pin Press 5/3/1 3+ Day

Reps X Weights X Sets

Warm-ups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Super Set: Pin Press – TRX Rows & Flies

Pin Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 125 X 1
Work Sets
3 X 145 X 1
3 X 160 X 1
3+ X 175 X 1 Got 5

FSL
6 X 145 X 4

TRX Rows
8 X BW X 5

TRX Delt Flies
8 X BW X 5

Triset: Incline BP - Side & Rear Lateral Raises

Incline BP
10 X 125 X 1
10 X 115 X 1
10 X 105 X 1

Side & Rear lateral Raises
15 X 20 X 3

Good day under the bar it was my 3+ day and I got 5 with 175...I'm still not doing any heavy rows to let my leg and hip heal....So I alternated between TRX Rows and TRX Delt flies for all my Pin Press work including the FSL work. Dropped the weight on my BBB Incline sets to get the reps and I'll work it back up to where it was.. Got all my reps on that down pyramid and ran a tri-set with Side and Rear Laterals.....I also did my FAI program this morning and I'm ready for Phase 2 ….,.My leg is doing better... some issues still but its feeling more stable and I'm having less pain... also am not limping or if I am its not as bad as it was...

Rehab and some PC work tomorrow...I'm staying away from attacking that quad for now

Today's WO

[Cantplankwell]

2018 Cycle 3 W2 D1
Upper Body 5/3/1 Pin press 3+ Day
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
FSL = First Set Last

Morning FAI Rehab – All exercises ran in a cycle

Banded Stretches
1 Min X Green band X 4

Bench Hip Wing
20 X NW X 3

Lying Side Hip Abduction
20 X NW X 3

Lying Straight Leg Negative
10 X NW X 3

Donkey Kicks
10 X 60 X 3

Lying Hip Thrusts
20 X NW X 3

Afternoon Pin Press 5/3/1 3+ Day

Reps X Weights X Sets

Warm-ups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Super Set: Pin Press – TRX Rows & Flies

Pin Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 125 X 1
Work Sets
3 X 145 X 1
3 X 160 X 1
3+ X 175 X 1 Got 5

FSL
6 X 145 X 4

TRX Rows
8 X BW X 5

TRX Delt Flies
8 X BW X 5

Triset: Incline BP - Side & Rear Lateral Raises

Incline BP
10 X 125 X 1
10 X 115 X 1
10 X 105 X 1

Side & Rear lateral Raises
15 X 20 X 3

Good day under the bar it was my 3+ day and I got 5 with 175...I'm still not doing any heavy rows to let my leg and hip heal....So I alternated between TRX Rows and TRX Delt flies for all my Pin Press work including the FSL work. Dropped the weight on my BBB Incline sets to get the reps and I'll work it back up to where it was.. Got all my reps on that down pyramid and ran a tri-set with Side and Rear Laterals.....I also did my FAI program this morning and I'm ready for Phase 2 ….,.My leg is doing better... some issues still but its feeling more stable and I'm having less pain... also am not limping or if I am its not as bad as it was...

Rehab and some PC work tomorrow...I'm staying away from attacking that quad for now

Today's WO

Nice productive upper body day there RT!, lots of nice accessory work. I dont know where I stand with reps/sets on a lot of stuff and how folks figure it out with percentages and all, then in my 531 book Wendler just simplifies it by suggesting for the BBB template to do whatever weight 5 sets of 10, whatever percentage...who cares just do it!!!

Tell Maria I said hi! Enjoy your weekend.

[RT1957]

Nice productive upper body day there RT!, lots of nice accessory work. I dont know where I stand with reps/sets on a lot of stuff and how folks figure it out with percentages and all, then in my 531 book Wendler just simplifies it by suggesting for the BBB template to do whatever weight 5 sets of 10, whatever percentage...who cares just do it!!!

Tell Maria I said hi! Enjoy your weekend.

I used the https://blackironbeast.com/5/3/1/calculator to get me started at the beginning of the year. It has many options and I selected the ones I liked and put in my numbers then off I went...as far as BBB the only thing I changed is to run 3 sets of 10...I also do the First Set Last option with 4 sets of 6 so I'm getting 24 reps in before the BBB work after the 3 initial work sets. So I didn't think I needed 50 extra reps...I also need to consider what I can recover from...I'm doing OK with this volume so far....Had a good pin press day and the slight reset on Inclines was needed to get good reps in...

[RT1957]

2018 Cycle 3 W2 D2
Rehab and Posterior Chain
Morning weight:

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff

Reps X Weights X Sets
Warmups: 1 Round Juggernaut FAI Rehab Exercises

Banded Stretch
1 min X Green Band X 1

Bench Hip Wing
20 X NW X 1

Lying Side Abduction
20 X NW X 1

Lying straight Leg Negative
10 X NW X 1

Donkey Kicks
20 X NW X 1

Lying Hip Thrusts
20 X NW X 1

Back Ext
15 X BW X 3

Good Mornings
6 X Bar X 1
6 X 95 X 1
6 X 115 X 1 + 1 Pause Squat
6 X 135 X 1 + 1 Pause Squat

Leg Curls (Bowflex Weight)
12 X 90 X 3

Reverse Hyper
10 X 65 X 3

I'm going to be working my Posterior chain 3 days a week for now while I lay off my quads and just continue the rehab for my FAI and my Rectus Femoris issues...Just as we do rows and pull-ups to even out our pushes I'm hoping to get relief in my hips by doing more pull work there too....Right now is a good time for me to concentrate on that since I can't really do any type of volume for my left quad...It is getting better but I have a way to go...I am walking better but I'm also not stressing it at all other than the rehab work. I did do 2 pause squats today just to keep form...Grip work, abs and Prison curls tomorrow


Today's WO

[RT1957]

2018 Cycle 3 W1
Juggernaut FAI Rehab Phase 2
Grip – Abs - Arms
Morning weight: No Weigh In

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
CoC = Captain Of Crush

Reps X Weights X Sets

Juggernaut FAI Phase 2 day 1

Banded Stretches
1 min X Green Band X 4

HC Lateral Walks
15 X HC X 3

Back Ext
15 X BW X 3

Straight Leg Negative
10 X NW X 3

HC Standing Clam
15 X HC X 3

Donkey Kicks
15 X 60 X 3

Bench Hip Thrusts
15 X BW X 3

Grip – Abs – Arms

Planks
1minute X BW X 3

Wrist Curls
25 X 15 X 1
20 X 20 X 1
10 X 32.5 X 3

DB Pickups – 18” Plyo
6 X 15 X 3

Captain Of Crush(Guide)
10 X 60 X 3 Plus 5 second hold for left hand

Captain Of Crush(Sport)
3 X 80 X 3 Plus 5 second hold for left hand

Super Set: Prison Curls – Rack Dips

Prison Curls
6 X Bar X 1
Work Sets
8 X 55 X 1 Drew an 8
12 X 55 X 1 Drew a Queen
13 X 55 X 1 Drew a King
6 X 55 X 2 Drew a 3 and a 4 Defaults to 6

Rack Dips
8 X BW X 1
12 X BW X 1
13 X BW X 1
6 X BW X 2

Today I started phase 2 of my FAI rehab. My leg is feeling much better...not perfect but better each day and I like that. Phase 2 is a bit more intense using the hip circle for some of the moves...I also did my grip – my obligatory planks and some arm work...That's it for today...Inclines and Pull-ups tomorrow and more FAI rehab

[ElrondHubbard]

That's still a lot of volume on unfamiliar (to me) moves. Are you noticing any new muscle soreness?

[RT1957]

That's still a lot of volume on unfamiliar (to me) moves. Are you noticing any new muscle soreness?

No none at all...those exercises are all unweighted except my grip and arm work.....they're just rehab exercises....noting intense just a lot of reps targeting my hip muscles and my Rectus Femoris

[raynerd]

Working hard in the rehab Ron, think it’s a worthy investment of your time and should leave you in great shape to rebuild your training in the near future.
I will be headed down this road after my meet as well, my hip and hip flexor needs some down time already but hoping to hold it together until then. I actually think most of my movement pattern deficiencies are almost fixed but the repetition of hammering away in squats and deads is just not allowing recovery.
Stepping back and allowing full recovery is inevitable for me...just hoping to hold it together until April 28th!

[RT1957]

Working hard in the rehab Ron, think it’s a worthy investment of your time and should leave you in great shape to rebuild your training in the near future.
I will be headed down this road after my meet as well, my hip and hip flexor needs some down time already but hoping to hold it together until then. I actually think most of my movement pattern deficiencies are almost fixed but the repetition of hammering away in squats and deads is just not allowing recovery.
Stepping back and allowing full recovery is inevitable for me...just hoping to hold it together until April 28th!

Thanks Shawn...I was on a good track for a while and had 2 set backs and refused to go back to just rehab work and it made it worse.....so there was no choice at a certain point...I don't even know when I'll try to squat again....in the mean time I will hit my PC hard and work the rehab....

[RT1957]

2018 Cycle 3 W2 D3
Incline BP - Pull-Ups
Morning weigh in: 203 Its been a while since I weighed myself...

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff

Reps X Weights X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC
Waves & Flies
30 total

Super Set: Incline BP – Pull-Ups / Inverted Rows

Incline BP
Warm-Ups
10 X Bar X 1
5 X 85 X 1
5 X 105 X 1
3 X 115 X 1
Work Sets
6 X 125 X 1
6 X 135 X 1
6 X 150 X 1

First Set Last
6 X 125 X 4

Pull-Ups
3 X BW X 5

Inverted Rows
6 X BW X 5

Super Set: Bench press – Rear Lateral Raises

Bench Press
10 X 151 X 1 Used some ½lb plates
10 X 140 X 1
10 X 130 X 1

Rear Lateral Raises
10 X 32.5 X 3

Juggernaut FAI Rehab

Banded Stretches
1minute C Green band X 3

Bench Hip Wing
20 X NW X 2

Lying Side Abduction
20 X NW X 2

Lying Straight Leg Negative
10 X NW X 2

Donkey Kicks
20 X NW X 2

Hip Thrusts
20 X NW X 3


Week 2 is sets of 6 and I easily got all my reps. I alternated Pull-Up and Inverted Rows between each Incline BP set and FSL sets. I bumped my BBB top weight 1 whole LB and I will be doing that each week for as long as I can...I didn't use the 1/2lbs for my last 2 sets of the down pyramid. Super set BP work with rear lateral raises. I did one round of my FAI before the workout and 1 round after to get some of that in. Again day to day with my leg...yesterday I was limping today I feel fine....I don't get it...

[RT1957]

2018 Cycle 3 W2 D4
FAI Rehab Phase 2 - PC Work
Morning weigh in: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff

Reps X Weights X Sets

Warm-Ups

Juggernaut FAI Rehab Phase 2

All exercises done in a cycle and with the left leg only

Banded Stretch
1 Minute X Green band X 3

HC lateral Walk
15 X HC X 3

Back Ext
15 X NW X 3

Straight Leg Negative
10 X NW X 3

Standing HC Clam
15 X HC X 3

Donkey Kicks
15 X 60 X 3

Bench Hip Trusts
15 X NW X 3

Posterior Chain Work

RDL
6 X 95 X 1
6 X 115 X 1
6 X 135 X 1
6 X 155 X 1
6 X 165 X 1

Leg Curls(Bow Flex Weight)
15 X 90 X 1
15 X 100 X 2

Reverse Hypers
10 X 65 X 3

Rehab and posterior chain work today...lets see how my leg acts tomorrow...I've had a couple of good days in a row so I'm keeping my fingers crossed that I'm not limping tomorrow...I did hit my PC fairly hard especially with the Phase 2 Rehab work that's a bit more intense....

RDL's felt good pushing the weight some on them....Had to let Psychedelic Shack play through my leg curls....The long versions groove is just so deep and funky I couldn't help myself and its one of the reasons I can't workout at a commercial gym....I like to dance too much between sets...Finished with Reverse Hypers...more FAI rehab tomorrow and maybe some grip abs and arms again...

[SixTribes]

RT- nice bench work... I'll be very interested to see how adding the 1lb Rippetoe style works out...I think it could be awesome! and RDL at 165 for 6 is solid

[RT1957]

RT- nice bench work... I'll be very interested to see how adding the 1lb Rippetoe style works out...I think it could be awesome! and RDL at 165 for 6 is solid

Thanks ST...I've had those fractional plates for along time but have never used anything less than a 1.25lb...So lets see how it works out...RDL's and all leg work for now is on the light side for reps

Today's stuff

2018 C3 W2 Rehab
Morning weight: No Weigh In
Juggernaut FAI Phase 2 Week 1 Day 4

NW = No Weight
HC = Hip Circle
BW = Body Weight

Reps X Weights X Sets

All exercises done in a cycle for 3 rounds.

Banded Hip Stretch
1 minute X Rouge Green band X 4

HC Lateral Walk
15 X HC X 3

Back Ext
15 X BW X 3

Lying Straight Leg Neg
10 X NW X 3

Donkey Kicks
15 X 60 X 3

Bench Hip Thrusts
15 X NW X 3

Phase 2 rehab work today. Not much to say....

[ElrondHubbard]

2018 Cycle 3 W2 D4
FAI Rehab Phase 2 - PC Work
Morning weigh in: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff

Reps X Weights X Sets

Warm-Ups

Juggernaut FAI Rehab Phase 2

All exercises done in a cycle and with the left leg only

Banded Stretch
1 Minute X Green band X 3

HC lateral Walk
15 X HC X 3

Back Ext
15 X NW X 3

Straight Leg Negative
10 X NW X 3

Standing HC Clam
15 X HC X 3

Donkey Kicks
15 X 60 X 3

Bench Hip Trusts
15 X NW X 3

Posterior Chain Work

RDL
6 X 95 X 1
6 X 115 X 1
6 X 135 X 1
6 X 155 X 1
6 X 165 X 1

Leg Curls(Bow Flex Weight)
15 X 90 X 1
15 X 100 X 2

Reverse Hypers
10 X 65 X 3

Rehab and posterior chain work today...lets see how my leg acts tomorrow...I've had a couple of good days in a row so I'm keeping my fingers crossed that I'm not limping tomorrow...I did hit my PC fairly hard especially with the Phase 2 Rehab work that's a bit more intense....

RDL's felt good pushing the weight some on them....Had to let Psychedelic Shack play through my leg curls....The long versions groove is just so deep and funky I couldn't help myself and its one of the reasons I can't workout at a commercial gym....I like to dance too much between sets...Finished with Reverse Hypers...more FAI rehab tomorrow and maybe some grip abs and arms again...

Glad to hear that the rehab is going well, Ron. And yeah, dancing is rest! A lifter's gotta music what a lifter's gotta music!

[RT1957]

Glad to hear that the rehab is going well, Ron. And yeah, dancing is rest! A lifter's gotta music what a lifter's gotta music!

Thanks EH...Dance like no one's watching....back to rehab today, I took yesterday off and I will return to my regular schedule tomorrow with some Pin presses and accessories...

[RT1957]

2018 C3 W2 Rehab
Morning weight: No Weigh In
Juggernaut FAI Phase 2 Week 1 Day 5

NW = No Weight
HC = Hip Circle
BW = Body Weight

Reps X Weights X Sets

All exercises done in a cycle for 3 rounds.

Banded Hip Stretch
1 minute X Rouge Green band X 4

HC Lateral Walk
15 X HC X 3

Back Ext
15 X BW X 3

Lying Straight Leg Neg
10 X NW X 3

Donkey Kicks
15 X 60 X 3

Bench Hip Thrusts
15 X NW X 3

More Phase 2 rehab work today. Not much to say....

[Cantplankwell]

2018 Cycle 3 W2 D3
Incline BP - Pull-Ups
Morning weigh in: 203 Its been a while since I weighed myself...

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff

Reps X Weights X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC
Waves & Flies
30 total

Super Set: Incline BP – Pull-Ups / Inverted Rows

Incline BP
Warm-Ups
10 X Bar X 1
5 X 85 X 1
5 X 105 X 1
3 X 115 X 1
Work Sets
6 X 125 X 1
6 X 135 X 1
6 X 150 X 1

First Set Last
6 X 125 X 4

Pull-Ups
3 X BW X 5

Inverted Rows
6 X BW X 5

Super Set: Bench press – Rear Lateral Raises

Bench Press
10 X 151 X 1 Used some ½lb plates
10 X 140 X 1
10 X 130 X 1

Rear Lateral Raises
10 X 32.5 X 3

Juggernaut FAI Rehab

Banded Stretches
1minute C Green band X 3

Bench Hip Wing
20 X NW X 2

Lying Side Abduction
20 X NW X 2

Lying Straight Leg Negative
10 X NW X 2

Donkey Kicks
20 X NW X 2

Hip Thrusts
20 X NW X 3


Week 2 is sets of 6 and I easily got all my reps. I alternated Pull-Up and Inverted Rows between each Incline BP set and FSL sets. I bumped my BBB top weight 1 whole LB and I will be doing that each week for as long as I can...I didn't use the 1/2lbs for my last 2 sets of the down pyramid. Super set BP work with rear lateral raises. I did one round of my FAI before the workout and 1 round after to get some of that in. Again day to day with my leg...yesterday I was limping today I feel fine....I don't get it...

Ton of pushing there Ron, awesome! You inspire me to work harder in the benching dept, I am at the grinding stage with my bench press right now, I feel a reset coming soon.

[RT1957]

Ton of pushing there Ron, awesome! You inspire me to work harder in the benching dept, I am at the grinding stage with my bench press right now, I feel a reset coming soon.

Thanks CPW...I'm always at the grinding stage with BP....Inclines are moving flat bench has been stagnant for a very long time...My Incline may past my flat BP in a couple cycles if my progress keeps up the same pace

[RT1957]

2018 Cycle 3 W3 D1
Upper Body 5/3/1 Pin press 1rtm+ Day
Morning weight: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
FSL = First Set Last
Reps X Weights X Sets

Morning FAI Phase 2 Day 6 Rehab – All exercises ran in a cycle

Banded Stretches
1 Min X Green band X 4

HC Lateral Walk
15 X HC X 3

Back Ext
15 X BW X 3

Lying Straight Leg Negative(Left Leg Only)
10 X NW X 3

HC Standing Clam
15 X HC X 3

Donkey Kicks(Left Leg Only)
10 X 65 X 3

Bench Hip Thrusts
15 X NW X 3

Afternoon Pin Press 5/3/1 1+ Day

Warm-ups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Super Set: Pin Press – TRX Rows & Flies

Pin Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 125 X 1
Work Sets
5 X 145 X 1
3 X 165 X 1
1+ X 185 X 1 Got 2
1 X 185 X 1 (From the pins)
1 X 195 X 1 (From the pins)
F X 205 X 1 (From the pins)

FSL
6 X 145 X 4

TRX Rows
8 X BW X 6

TRX Delt Flies
8 X BW X 4

1+ day and I barely got 2. Did a few dead singles off the pins and pushed 195 but couldn't get 205. Finished with FSL and did TRX Rows and Flies between each pin press set

More rehab tomorrow...I'm tempted to try some squats but I'll see how I feel tomorrow while I do my rehab work

Today's WO

[raynerd]

Been very dedicated and diligent with the rehab work Ron, excellent work. Never the most glamorous thing to do but you are being patient and consistent and that will pay off.
Great work on the inclines/bench and pin press!

[RT1957]

Been very dedicated and diligent with the rehab work Ron, excellent work. Never the most glamorous thing to do but you are being patient and consistent and that will pay off.
Great work on the inclines/bench and pin press!

I have to do it there's no other option at this juncture. My leg won't handle any level of intense volume without shutting down the next day...so far it seems to be better but I haven't really tested it either and I'm a little shy at right now since I feel better. I am doing more intense PC work as its the quad that is the issue right now...Rectus Femoris being the real issue

Incline keeps moving BP is always a grind...I actually think my Inclines will surpass my flat bench soon

[RT1957]

2018 Cycle 3 W3 D2
Rehab and Posterior Chain
Morning weight:

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

Warmups: FAI Rehab Exercises

Banded Stretch
1 min X Green Band X 3

Back Ext
15 X BW X 3

Lying straight Leg Negative
10 X NW X 1

Bench Hip Thrusts
15 X NW X 1

Good Mornings
6 X Bar X 1
6 X 105 X 1 + 1 Pause Squat
6 X 125 X 1 + 1 Pause Squat
6 X 145 X 1 + 1 Pause Squat

Puase Squats
1 X 145 X 4

Leg Curls (Bowflex Weight)
12 X 90 X 3

Did a some rehab and PC work today. Tried a few pause squats with no issues. I did 4 singles with 145 working on form not stressing my quad....Grip abs and some arm work tomorrow along with more rehab work

[RT1957]

2018 C3 W2 Rehab
Morning weight: No Weigh In
Juggernaut FAI Phase 2 Week 1 Day 7

NW = No Weight
HC = Hip Circle
BW = Body Weight

Reps X Weights X Sets

All exercises done in a cycle for 3 rounds.

Banded Hip Stretch
1 minute X Rouge Green band X 4

HC Lateral Walk
15 X HC X 3

Back Ext
15 X BW X 3

Lying Straight Leg Neg
10 X NW X 3

Donkey Kicks
15 X 65 X 3

Bench Hip Thrusts
15 X NW X 3

Running my rehab for today...checking the box

[ElrondHubbard]

You're doing it right, Ron. Extra points for patience, I know you must be rarin' to go inside. Slow and steady, eye on the prize, and all those inspirational Rocky speeches! You'll get through this!

[RT1957]

You're doing it right, Ron. Extra points for patience, I know you must be rarin' to go inside. Slow and steady, eye on the prize, and all those inspirational Rocky speeches! You'll get through this!

Since my leg is feeling better I am staying the course...the few singles I did last night gave me a couple twinges later in the evening so I not quite ready to bast it but overall its much better and 1 more week of this phase then the 3rd phase I start introducing more weight bearing work and BW squats with the band...I'll test the pause squats once a week for a few singles just to get an idea and a reaction from the old bod...

[RT1957]

2018 Cycle 3 W3
Grip – Abs - Arms
Morning weight: No Weigh In

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
CoC = Captain Of Crush

Reps X Weights X Sets

Planks
1minute X BW X 3

Wrist Curls
25 X 15 X 1
20 X 20 X 1
15 X 32.5 x 1
10 X 32.5 X 2

DB Pickups – 18” Plyo
5 X 15 X 3

Captain Of Crush(Guide)
10 X 60 X 3 Plus 5 second hold for left hand

Captain Of Crush(Sport)
3 X 80 X 3 Plus 5 second hold for left hand

Super Set: Prison Curls – Rack Dips

Prison Curls
6 X Bar X 1
Work Sets
11 X 55 X 1 Drew a Jack
6 X 55 X 1 Drew a 4 Defaults to 6
13 X 55 X 1 Drew a King
9 X 55 X 1 Drew a 9
12 X 55 X 1 Drew A Queen

Rack Dips
25 X BW X 2

I did my obligatory planks work today then some grip and arms...just trying to keep moving...

[RT1957]

2018 Cycle 3 W3 D3
Incline BP - Pull-Ups
Morning weigh in: No weigh in

PWO = Plate weight only
NW = No Weight
HC = Hip Circle
BW = Body Weight
PVC = A Freeking Plastic Pipe
RC = Rotator Cuff
Reps X Weights X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC
Waves & Flies
30 total

Super Set: Incline BP – Pull-Ups / Inverted Rows

Incline BP
Warm-Ups
10 X Bar X 1
5 X 85 X 1
5 X 105 X 1
3 X 115 X 1
Work Sets
3 X 125 X 1
3 X 140 X 1
3+ X 155 X 1 Got 6

First Set Last
6 X 125 X 4

Pull-Ups
3 X BW X 1
4 X BW X 4

Inverted Rows
6 X BW X 5

Week 3 is my 3+ week running 8/6/3. I got 6 reps on my 3+ set and felt like I left 2 in the rack. I can't get pinned I have no safeties on my Incline BP so I always need to leave reps in the rack. Super set all my Incline work alternating between Inverted Rows and Pull-up....I think I'll add back Pendlay rows next cycle and just start light to see if my leg will allow me to brace against weight without issue. A fun day under the bar and all weights will be bumped 5lbs next cycle.

[fittofattofit]

One thing Ron ... you've been remarkably consistent with the training and the programme! Really good that you're keeping on with the Juggernaut FAI cause I know how boring rehab routines can seem, and yet it's that slow progression through the full ROM that will pay the dividends. Also good to take advantage of easing off on the quads by working on the antagonists .... good GMs and RDLs. Benching is looking great .... pin presses at 175 x 5 looked easy and no way could I shift a 195lb bar from the pins. Inclines are strong as well. Was wondering if you're getting any pain through your quad and hip when you brace for the heavier benching?