The year of the Comeback!

[JB_rD81]

Wk 1 day 3 last night, basically the same day as Sunday. Squats, front squats, light close grips, chest supported rows, lats, delts and low back. I squatted with a Buffalo bar, it’s been a while since I’ve used one, almost forgot how fun they are. So far after
Squatting twice this week, pain in the knees is minimal, little more pain in the right knee than the left, but I’m continuing the pre-hab work for my knees and shoulder. I did go a little heavier on TBar rows, as I was feeling a little stronger last night than Sunday. Wish I would’ve gone a little heavier on kettle bell OHP’s, but I was in a hurry and just picked a weight. Lay work was just wide grip pull downs, and low back was body weight reverse hypers

On a side note, I’m flexing my caloric intake, anywhere from 3,000-3300 depending on how I feel
And activity levels for the day, shooting for 275-300 G protein and carbs, and 70-90 G fat, keeping water intake between 1.5-2 gallons, and probably going to be throwing proviron back into my mix as I’m not planning on upping my test anything over 200 mg/wk for a while.

I’m supposed to get COVID shot number 1 tonight, I held out as long as I could, but like I’ve stated before with my daughters immune deficiency I would rather be safe around her. My wife got hers Tuesday and has been sick as fuck since Wednesday, I’m hoping it’s just because she’s got a shitty weak immune system, as she is always sick. Hopefully my type O blood will step up to the plate and keep me from getting sick, I’ve got a brisket I want to smoke this weekend!

 

[Poppy]

For me (O also)… the shots gave me antibodies right off according to Red Cross.

 

[Poppy]

Glad to see your feeling good. Solid workout

 

[JB_rD81]

Let’s make a little update to the training log… lets see, over the long weekend I had wk 1 day 4, 2nd deadlift and bench workout. My wife benched for her first session while I did deficit dead’s and deadlifts off the floor… workout felt amazing, especially deadlifts, I really feel like I have a 600+ pounds pull left in my tank, even with a fake hip… the way the weight flys off the floor, and the way there is absolutely no pain anywhere when I do it, just makes me feel like I can pull triple body weight plus. Bench was good too, as stated before however, my bench is not the focus of my next 12 weeks of training, so my numbers are low and allowing me to still build some strength while also continuing to heal my shoulder and biceps tendon… during my 2nd working sets I did get a slight pull in my shoulder that I didn’t like, however on my 3rd working sets (wife spotting me and pausing every rep) the pull was gone. Tonight I had Wk 2 Day 1, first squat workout of the week. I’ll have to say, after 3 squat workouts in 14 days time, my knees are feeling amazing! I used a Buffalo bar again tonight, I really like the change in leverage it gives, but still allowing to go low bar unlike with a yoke or even a cambered squat bar… here’s the Excels and the hand written notes

I’d also like to note, on training days I’m consuming a little closer to 3500 cals, as on off days I keep it between 2800 and 3000. I feel like this has been working fairly well, and keeps me from feeling ridiculously hungry late at night after I train, and also keeps me from feeling like a gluttonous fat ass on non training days.

 

[Bigmurph6]

there is absolutely no pain anywhere

Amazing brother im really glad to hear this

 

[herrubermensch]

I get so much out of the detail in your log! Thank you for keeping up with it! I only recently became acquainted with a Buffalo bar, having hurt my arthritic left shoulder doing regular squats with a straight bar. Looks like the way to go!

 

[JB_rD81]

They’re great, the first one I ever used was a home made one (under rated bar at a commercial gym where the old powerlifting gym/team I belonged to started, bent with 700 lbs on a squat) so we kept it and used it as a Buffalo bar. I’m traditionally a low bar squatter, so being able to change leverages and keep the bar across my rear delts rather than on mg damn neck and traps is awesome

 

[herrubermensch]

Same here–love the low back squat, but it’s next to impossible for my shoulders to do that without going VERY wide on the grip. I may buy my own Buffalo Bar and just contribute it to my gym. They have a safety squat bar, but I like the concept of the Buffalo Bar better.

 

[JB_rD81]

Check out titan, my buddy got the one for his gym on a flash sale but regularly they’re 250ish, and rated the same as a A”duff”-Alo bar or an EFS Buffalo Bar

 

[JB_rD81]

Need to update my log… had pretty decent sessions this weekend.

 

[Poppy]

keeps me from feeling like a gluttonous fat ass

Hahaha

 

[JB_rD81]

Making up for three training sessions last week… last Thursday 6/3 was week 2 day 2, rocked DL and Bench. Deficits and Dead’s went extremely well as always, 315 off a 2” deficit and 340 feet on the floor felt way too easy. Bench on Thursday was good, I was strong enough to pause all 4 sets of 4 @ 220, which was really good in my eyes! I also had to babysit my wife’s first bench speed day, which added a little time between sets for me. Saturday 6/5 was week 2 day 3, I managed to make it through squats, pause squats and close grips before my training session was cut short by our daughter bringing our grandson to the gym and leaving him with us… it was ok though, I can cut a workout short for little man, and I made it through the bulk of my workload. Yesterday, 6/6 was week 2 day 4, DL and Bench again… this was a trying workout, deficits the same as day 2 felt like the f’ing world yesteray, and pulling 315 off the floor wasn’t moving much better, hips were extremely tight and nothing wanted to move quite right. Bench started well, but ended in pain. My 2 x 4 @ 220 had to switch to pin presses as my shoulder and biceps were absolutely wrecked… not sure what happened through the week, but it was not enjoyable! My wife however had her 2nd heavy bench day and hit an AMRAP @ 70% of her training max for 13 reps, and still had some in the tank when I made her stop!

 

[JB_rD81]

 

[JB_rD81]

Trained tonight, kind of fucked up though, since I didn’t train last night, I went ahead and had a mid week de-load and hit 50% for 5x5 on DL’s, and 5x5 paused @170 on bench… had I looked 2 days ahead, I don’t DL on Sunday, but I bench 85%, so I should’ve pulled tonight even though I’m squatting tomorrow… DAMNIT!

Tuesday training was good, squats are getting stronger! The Buffalo bar I use is a 55 lb bar, but I load it like a 45 lb bar, so everything is 10 lbs heavier than what my numbers say… knees feel good, and the hip feels REALLY good. I am starting to experience some of the onset of OA in my right hip however, so I need to step up the prehab, because I’d like to be older than 45 when/if I have to have that one replaced! Here’s the screen shots of the spreadsheets

 

[Poppy]

Whats OA?

 

[JB_rD81]

Arthritis… getting a lot of dull pain in my hip, radiating down my leg. My right wasn’t as bad as my left when I went to the doctor, but they said it would be there eventually. I haven’t lost any range of motion yet, so I’ll keep up the mobility work I can do and hopefully extend the life a while longer

 

[Poppy]

Arthritis aint no joke

 

[JB_rD81]

Will be squatting in about 1 hour, hip feels good! I think since I reloaded yesterday, I will probably still deadlift fairly heavy tomorrow… will pull 360 x 2 x 2 off of a 2” deficit, then AMRAP with feet on the floor at 385… today’s squats will be Buffalo bar, and heaviest working set will be 180.

 

[Poppy]

How did squats go?

 

[JB_rD81]

@Poppy , squats went well! I hit 160 x 6x2, 170x5x2 and 180 x4x2… it’s a far cry from the old days, but it’s exciting to me. I skipped pause squats at 80% for 4x2 to help prevent fatiguing my legs too much. I’m going for broke tomorrow on AMRAP 85% deadlift, 8 reps or bust… I improvised pin presses for floor presses, seemed to feel good, and everything else was standard. Did dumbell clean and press for shoulders, that gave me a taste of how out of shape I am!

The wife has her first truely heavy bench workout tomorrow while I deadlift, so I will feed off her a little bit when it comes to adrenaline as well, should help with the pulls!