The year of the Comeback!

[John]

I’m lucky never had any major ones,few concussions,courtesy of a few mortars landing uncomfortably close,exciting to say the least.

 

[John]

Oh what PBJ sandwich with a glass a milk,sure I’ll have some.

 

[JB_rD81]

370 g egg whites, 3 sausage, 2 toast, salted butter and strawberry preserves

 

[John]

Just finished my sandwich, gonna hit the rack,talk to you tomorrow buddy.

 

[JB_rD81]

I’ll be doing the same shortly

 

[JB_rD81]

@Poppy and @John, time to start updating again… amazing workout today, will post more later tonight.

 

[John]

Copy that

 

[JB_rD81]

Sunday 8/22/21, Max Effortish lower.

Rack Pulls 3” below Knees
Buffalo Bar Competition Squat
T Bar Row
Dumbbell Curl

Rack pulls was the ME exercise for the day, I worked up to 315 w/o bands, 135x10, 225x8, 315x5x2. Then I put red bands on from the top of the rack, and worked up to 500 for doubles. 315x5, 405x3, 455x3, 500x2x2, and then pulled 500x2 for one last set without bands. Everything felt smooth, no jerking at the top which was nice.

Going to ease back into heavier training, I have a shut down to run this week, and 2 more weeks of out of town work before things start to settle down for me a little at work to where I can get back to normal training

 

[Poppy]

Hitting hit hard!

 

[Poppy]

Be careful old man

 

[JB_rD81]

Trained today, ME Upper, was a decent workout. Will log later, probably after DE/ME mixed lower tomorrow

 

[JB_rD81]

Started the cube over the weekend, training my wife for a full power meet, she wants to drop to the 148 lb (67 k) weight class, so we’re training strength while she slowly drops to that weight class.

Day 1, Wk 1 (Saturday) Max Effort DL

Deadlifts (5x2 @ 80%) my numbers were 380 lbs, wife’s was 185
Accessory was
RDL - 4x10
Dumbbell Row - 4x10
Rev Hypers with no weight - 4x10
Dumbbell Curl - 4x10

Day 2, Wk 1 (Sunday) Speed work Bench

Speed bench (+ 70 lbs chain for me, + orange bands for wifey) my number was 155 at the bottom, 225 at top for 8x2
Accessory was
Floor press - 4x10
Cable Pullovers - 4x10
Face pulls - 4x10
V-Bar Pressdowns - 4x10
Abs (leg raises on bench) 3x10

I

 

[Poppy]

Speed work was the game changer for me. I responded well to it.

 

[Dirtnasty]

I need to invest in stuff for speed work I guess

 

[Poppy]

Elite sells a reasonably priced band pack.

It comes with an assortment of band tensions. It has two of the heavier bands that would probably serve you well on squats (for your me work) if you got someplace to anchor them.

 

[JB_rD81]

Bands, and chains. Bands are good for either increasing or decreasing loads at different points in the lift, good for both speed and overload work. Like @Poppy, I have the EFS bands I bought as a set years ago. I don’t use many more than the red minis and red micro minis any more

 

[Poppy]

Same here. I use the orange micro minis for a few things.

Those heavy ones are just too heavy for me anymore. They just look cool in the gym. That’s about it. Haha

 

[JB_rD81]

Training yesterday, sucked ass. Right knee tightened up over the weekend for no reason other than maybe it’s full of garbage… ROM was greatly reduced.

Wk 1, Day 3 - squats hypertrophy

Squats (Buffalo bar, I’ll be changing bars weekly) 2x8 @ 70%
Assist work was mainly glute activation.
Buffalo Bar good AM - 4x10
Single Leg Glute Bridge - 4x10
Cable pull through - 4x10
Hamstring Curl - 4x10

Wife is suffering a touch of piriformis issues, the cost of never training like this. I’ll need to get her in to chirp, massage and acupuncture before our next block starts

 

[Poppy]

piriformis issues

Ouch

 

[JB_rD81]

I offered to pound it out for her, she called me a perv