VeganEssentials

You'd be surprised how many people in the USA who compete don't hold Benni's record as official due to who put the meet on Katterle has a pretty bad reputation for not having accurate weights at competitions, it's still debated after all this time as nobody weighed out the bar + plates to make the weight official as happens often when there's question over legitimacy. Had he simply heeded that request from people who wanted to be sure everything was accurate (other competitors at the same event said that they were pulling PRs beyond expectation, and that the weights truthfully felt as though they may have been slightly light). I preferred how it was decades ago where ever world record lift had to be weighed out to ensure the integrity of it considering how often records claim to be broken, but either way, strong pull and I won't lose any sleep over it

Upper back and shoulder work a few days ago, nothing too noteworthy, did some dumbbell rows for the first time in ages and worked up to 3x10 @ 175 lbs. each arm without much trouble, so those barbell rows have definitely been doing well for carryover. Kept it light for overhead work as well, just some tripes @ 175 lbs. with the axle for standing presses and that was about it. Lower back and chest work tonight - Deadlifts - 1x5 @ 135 lbs. 1x5 @ 225 1x3 @ 275 1x2 @ 315 1x1 @ 365 (did double overhand, no hook grip, felt decent) 4x2 @ 390, pulling as fast as possible, all-out war to see how quickly I could make each rep, not too bad for it as I kept the speed up with no slowdown for every set. Changed to sumo position - 4x2 @ 390 as well, just keeping up on technique since I may well make a full change to sumo pulling this fall Flat barbell bench press with axle - 1x5 @ 145 lbs. 2x3 @ 195 8x3 @ 220 3x8 @ 200 Still keeping light to work on technique and re-learn how to keep my shoulder in the right place on all reps, feeling better today no cocked side to throw me off Safety Squat bar good mornnigs - 1x10 @ 150 lbs 3x15 @ 200 Just about 45 degree forward lean, hard hip/glute thrust on each rep Incline bench press with chains (no weight on bar) - 1x12 @ bar + 100 lbs. chains (about 90 lbs. deloaded on chest, about 145 at lockout) 1x5 @ bar + 160 lbs. chains (about 110 lbs. deloaded on chest, about 200ish at lockout) 3x10 @ bar + 100 lbs. chains, close grip with pause on chest each rep Dimel deadlifts with band wrapped over bar - 3x25 @ 75 lbs. plus red band Wrapped up with a circuit of 3 sets of the following: Glute/ham raises - 15 reps, straight to Glute squeeze 90 degree back raises with red band looped over neck, 15 reps with 1 second squeeze at top, straight to Shurgs on flat bench machine - 50 reps @ full stack, straight to Standing crunches w/ 2 red bands, 20 reps Rest 1 minute between sets and repeat. Wiped out afterward, tomorrow is rest, upper back work again Tuesday!

Leg day came late this week, just got done with it. Squats with cambered bar - 1x10 @ empty 55 lb. Bar 1x5 @ 145 1x3 @ 225 1x2 @ 275 1x2 @ 315 3x5 @ 370 Tough, but got through them well enough. Pause on pins squats about 2" below parallel, 2 second deload on pins each rep - 3x2 @ 325 Safety bar squats about 4" below parallel each rep - 2x10 @ 240 Turned bar around to try front squats with it a minute after 2nd set - 1x10 @ 150 Getting pretty beat up, moved to assistance stuff Ukranian Stallions (see http://articles.elitefts.com/training-articles/duffins-special-exercises-to-maximize-glute-development, it involves boxes, bands, a kettlebell and a lot of hip thrust) - 3x20 w/ 2 red bands holding 35 lb and 30 lb kettlebell (largest we have, way too small, need much heavier) Superset with with red band standing crunches in the power rack 3x10, wasn't prepared for how muc my abs cramped up on these, tougher than they look! Wrapped up with some light rep work to finish. Lying leg curls 3x25 @ 90 lbs Superset with seated leg extensions - 3x25 @ 90 lbs That was plenty, upper back and shoulders soon!

Correct, Benni did pull 1015, just that it doesn't hold as the "official" record as it wasn't at a sanctioned meet and sadly, the meet director who was there has a reputation for possibly using weights that aren't a heavy as they read (could possibly still be rumor, but it has been circulating for a few years now among many in powerlifting). Regardless, Benni is by far one of the strongest out there, but I completely neglected to mention Andy Bolton's amazing 1008 lb. pull that may well hold as the world record for a very long time. Though, Coan's 901 pull @ 220 lbs. ranks as my favorite, you can't go wrong with DL that's over 4x bodyweight!

Quick upper back and light chest work on Saturday that I forgot to log until now - Barbell rows - 1x5 @ 135 lbs. 1x5 @ 225 1x5 @ 275 1x5 @ 295 3x3 @ 315, tough as hell, lower back wasn't fully recovered, going to not do rows if I don't feel well-rested beforehand in the future. Close-grip bench with axle, 2 second pause on chest each rep - 1x5 @ 145 lbs. 1x5 @ 195 3x6 @ 215 1x10 @ 195 Just haven't been feeling great with chest work lately, right side feels off with lat cocking out a bit again which creates a weak imbalance pressing on the right, gotta get that to a better place again soon. Rows with 220 lb. rectangular concrete block - 3x10 DB flat bench - 3x12 @ 75 lb. DBs 1-arm rows with orange band tied to squat rack pillar and Rolling Thunder revolving thick handle - 3x20, about 40 lbs. starting tension, around 80 lbs. at full contraction each rep Leg raises - 3x15 Called it quits after that, taking my 2nd day off to rest up a bit more, will be squatting again tomorrow!

Forgot to post a mediocre upper back/shoulder day earlier this week, but went in for deadlifts and lower back stuff tonight - Deadlifts - 1x5 @ 135 lbs 1x5 @ 225 1x3 @ 315 3x8 @ 365 Easy sets, all were good for 10+ reps, but trying to show a bit more restraint for now to see if the reduction in volume helps my progress for the lesser beating on my body. Changed to sumo deadlifts, felt it was time to see where I am with those - 1x1 @ 365 lbs 1x1 @ 385 1x1 @ 405, first sumo pull over 400 1x1 @ 425 So, my sumo and conventional pull are not are no longer far apart, so it's decisions, decisions now as to which one I will push harder on. I will be testing conventional max again in July, I will figure it out then. Glute/hamstring circuit of 8 reps assisted Nordic hamstring curls using 2 red mini bands 15 reps glute/ham raise 20 reps glute squeeze lower back extensions, raising torso using only glutes as primary movers Wrapped up with cable tower curls with rope handles, 3x10 @ 100 lbs, 3 second hold at top of each rep and called it a day. Will be going back in for upper back and chest work again tomorrow or Sunday, then leg day after that!

Leg day! Got a new cambered squat bar at the training facility, had a go with it for squats, it was by FAR the best bar I've used for them. Perfect on the upper back and shoulders, it didn't make my right shoulder cock out abnormally as happens with a normal bar, so imdecided to test things and see how I could fare - Squats to parallel - 1x5 @ 145 lbs (bar weighs 55 lbs empty) 1x5 @ 235 1x3 @ 285 1x1 @ 325 1x1 @ 355 Didn't want to push for a max, but felt that 400 would have been easier than ever tonight, will be testing max again in 2 weeks with this bar. Dropped weight for reps - 3x10 @ 315, felt barely tougher than the 225 did last week. Good stuff! Moved pins up in the rack halfway between parallel and full lockout (about 16-18"), decided to do some overloaded half squats, tapping pins lightly each rep - 1x5 @ 375 lbs 1x5 @ 415 1x5 @ 465 1x20 @ 315 Will be back over 500 for reps before long! Single leg press @ 45 degree angle - 3x20 @ 200 lbs each leg Superset with lying leg curls 3x20 @ 120 lbs Wrapped up with quick ab work sets - 1x20 hanging knee raises Superset with Kneeling cable crunches for 1x20 @ 100 lbs Superset wit ab wheel rollouts, 1x12 Soaked through 2 t-shirts in that time and was wiped out. Upper back and shoulder work tomorrow, then eye surgery Wednesday so I'll be out until the weekend afterward. Getting in all I can before that time!

Few quick workouts I forgot to log this past week - Upper back/shoulder day last Tuesday: Barbell rows - 1x5 @ 135 lbs. 1x5 @ 185 1x5 @ 235 1x5 @ 275, 285, 295 1x12 @ 235 Overhead standing strict press with axle - first bar pressing I've done in a while, shoulder is finally feeling up to it again - 1x5@ 145 lbs 1x2 @ 165 3x2 @ 185 3x5 @ 165 1x10 @ 145 No pain, hope to get my pressing strength back up this summer Weighted pull ups - 3x8 @ 45 lbs. Added, feet touching floor for deload for a second between each rep DeFranco shoulder circuit w/ 45 lb plate and 25 lb DBs - 2 circuits with plate front raises, DB lateral raises and DB seated clean & press Seated cable row w/ V handle - 3x20 @ 200 lbs. Red band lean-away lateral raises, using broken band, one side tied to base of power rack - 2x20 each arm Cambered bar Hise shrugs - 4x25 @ 325 lbs. McGill curl-up holds for time - 3x30 sec. ------------- Lower back and light chest assistance work on Thursday - Speed deadlifts - 10x2 @ 275 lbs Superset with Close-grip speed bench - 10x2 @ 180 lbs No more than 20 seconds between sets, kept it moving and got them done in 13 minutes total. Rack pulls from 17" - 1x5 @ 315 lbs. 1x5 @ 405, 435, 455 lbs. Close-grip bench - 3x12 @ 180 for some rep work Drop set DB cross body hammer curls - 1x10 strict @ 50 lb DBs 1x10 strict @ 40 lb 1x10 with a bit of English @ 30 lb 1x10 strict @ 20 lbs (got light enough to not need to swing a bit on reps) 1x10 strict @ 10 lbs, slow up and down to finish Going back in for leg day tonight!

Not much to share over the past month, trained a few times but missed most of 2 weeks with 12 hour work days and nothing left to train after I was done. Plans to work back to competing again this year are on indefinite hold, life seems to be throwing lots of curves my way, just can't manage consistency to make much progress. Next month is just for fun, trying to get in the gym at least 3x/week as that's all I can hope for at this point. Had a decent upper back day a week ago, got in for chest/legs tonight - Squats done light - 1x5 @ 135 lbs 1x5 @ 185 10x10 @ 225, just a GVT day to do lots light reps and retool form again Flat bench with axle - 1x5 @ 145 lbs 1x3 @ 195 1x2 @ 215 1x2 @ 235 1x1 @ 250 1x1 @ 255 1x1 @ 260 3x2 @ 235 3x2 @ 215 10x5 @ 185, quick 45 seconds between sets, just light with plenty of rep work Glute/ham raises - 4x15 @ bodyweight Superset with Glute squeeze horizontal back extensions 4x20 @ bodyweight Hanging leg raises - 3x15 Superset with Red band triceps press downs 3x25 @ each arm Called it a day after that, still keeping bodyweight at about 215, just haven't made any real progress or gone the other way the last 2 months from sporadic lifting and no consistency. Gotta work on that, hope to get on a better track soon.

Missed a week due to long work hours, came back and started with legs back on Sunday afternoon. Don't remember all of it, but I worked up to 5x5 @ 340 lbs. for my sets of squats, was going to bench as well but wasn't feeling it, so just did squats and some leg assistance stuff for seated leg curls, leg extensions, glute/ham raises, etc. Got in for some upper back and shoulder work tonight - Weighted pull-up drop sets - 1x3 @ bodyweight, 1x3 @ 45 lbs. added (warm up sets) 3 sets, starting with 3 reps @ 85 lbs. added, change weight and rest 20 seconds, 5 reps @ 45 lbs., take off all weight, rest 20 seconds, 8 bodyweight (218 clothed today) to finish Did 1 extra set of 5 reps with 45 lbs. added and Fat Grips handles, definitely challenging to hold on! Steel log overhead press in the rack - 1x5 @ 75 lb. empty log 1x3 @ 125 lbs. 4x8 @ 145 lbs. Seated heavy blue band rows, changing handles each set, band tied around support pillar, braced feet on base of power rack about 9 feet away - 4x20, around 120 lbs. starting tension, about 200+ at finish on each rep Trap Bar overhead press in the rack (saw this as a shoulder rehab movement, gave it a try) 4x15 @ 105 lbs. Not tough to do, but takes a bit more core stability and really hits the shoulders hard, will keep these in for the month and play around with them more. 3 circuits of the following to finish the day - Cable face pulls - 20 @ 170 lbs. 1-arm shrugs on horizontal bench press machine - 20 each arm @ 240 lbs. Bent over rear delt DB raises - 15 @ 15 lb. DBs Face down on 35 degree incline bench DB front raises - 15 @ 15 lbs. Red band pull-aparts - 25 That was it, should be going in for some deadlifts and light strongman event work tomorrow before I leave town for a few days!

Upper back work done this evening - Barbell rows with 2" diameter axle - 1x5 @ 145 lbs. 1x5 @ 195 3x10 @ 240 lbs. Fat Gripz 2" handle pull-ups - 3x12 w/ 10 lbs. added (229 lbs. total with added weight when clothed) Seated blue heavy band rows with band tied to support pillar - 2x20, one set short straight bar handle, one set V handle 2x10 w/ 3-4 second hold at full contraction, done with one set for each handle Total weight was comparable to around 100 lbs. start of pull, around 200 lbs. at finish 170 lbs. stone loads to 48" platform - 2x10 Superset these with shrugs on flat bench machine 2x40 @ full stack (reads 380 lbs. feels much lighter) 1x20 each arm @ 240 lbs. (feels lighter) Wrapped up with some DB cross-body hammer curls to finish - 1x10 @ 40 lb. DBs 1x10 @ 50 lb 1x10 @ 60 lb, used a bit of body English on a few reps near the end Called it a day after that, will be doing shoulders and legs on Monday!

Lost a few days due to finishing our website relaunch, got in for quick chest and deadlift day last night - Deadlifts - 1x5 @ 135 lbs 1x5 @ 225 1x3 @ 315 1x1 @ 365 1x1 @ 385 1x1 @ 405, 410, 415, 420 Haven't pulled over 400 since last fall when I messed up my rib, this was just to regain some confidence again with being back in that zone again. Sumo deadlifts - 1x3 @ 315 1x5 @ 365 1x5 @ 375 Flat barbell bench press with axle - 1x5 @ 145 lbs 1x3 @ 195 1x2 @ 235 1x1 @ 255 5x2 @ 245 2x15 @ 175 Glute squeeze hyperextensions - 3x25 Using all glute squeeze and as little lower back as possible Incline close-grip bench - 2x20 @ 100 lbs., first 10 reps done as JM presses, next 10 as normal close-grip bench Hanging leg raises - 3x15 Red band tricep press downs - 2x25 each arm Quick and simple, upper back work tonight!

Upper back and shoulders on Friday - Weighted pull-ups - 1x3 @ bodyweight (218 clothed) 1x3 @ 45 lbs added 3x5 @ 75 lbs added, feet resting on floor between reps for 2-3 breaths between reps 1x15 @ bodyweight w/ Fat Gripz handles, done as 13, rest 5 seconds, 2 to finish Overhead steel log press in the power rack - 1x8 @ empty 75 lb. Log 1x5 @ 125 lbs. 5x8 @ 140 lbs, keeping light as per my ART therapist's recommendation while getting my shoulder worked on this next month. Face down on 20 degree incline bench DB rows - 1x12 @ 75 lbs. 3x12 @ 85 lbs. 1x20 @ 65 lbs. All strict, can't really cheat or use body English on these anyway. Axle incline close grip bench presses - 1x3 @ 145 lbs 2x5 @ 175 lbs. 3x2 w/ 3 second pause on chest each rep, done as 2 reps, rest 30 seconds, repeat twice more 1x12 @ 150 lbs. Called it a short day after that. Legs and some arm work tonight - Speed squats - 1x5 @ empty bar 1x5 @ 135 lbs. 1x3 @185 1x2 @ 225 10x2 @ 270 speed sets After each speed set, I'd do some light rep work with safety bar squats immediately afterward - 10x5 @ 150 lbs., alternating between narrow and wide stance sets Glute/ham raises - 3x15 @ bodyweight 2x15 @ bodyweight w/red band behind neck attached to base Leg presses - 2x40 @ 225 lbs. Lying leg curl superset with seated leg extensions - 2x20 each @ 120 lbs each Wrapped up with some arm work. Straight bar curls on cable tower - 1x12 @ 80 lbs, 90, 100, 110, 120, 130 Formulator forearm wrist curls - 3x15 @ 40 lbs. 1x20 @ 30 lbs. Forearms cramped after that, called it quits. Bodyweight up slightly to 216 on average, but fat still decreasing slowly so things are workin in the right direction. Upper back and chest work again on Monday!

Lower back & posterior chain work - Deadlifts - 2x5 @ 135 lbs. 2x5 @ 225 1x5 @ 315 1x1 @ 365 5x5 @ 385 Felt good for more reps on every set, should be back over 400 for sets again before long. Sumo deads - 1x8 @ 315 lbs 1x8 @ 325 1x8 @ 335 All sets completed easily, form getting much better. Barbell hip thrusts - 1x20 @ 135 lbs 1x20 @ 155 1x20 @ 185 Dimel deadlifts - 2x25 @ 155 lbs Glute/ham raises - 3x15 Superset with Hanging knee raises - 3x30 Called it a day, upper back and shoulder work coming soon!

Upper back work last night - Barbell bent over rows with 2" diameter axle for added grip work - 1x5 @ 145 lbs. 1x5 @ 195 1x5 @ 235 1x5 @ 255 1x5 @ 260 1x5 @ 265 1x5 @ 270 1x5 @ 275, axle slipped out of my hands while lowering, seems 275 is where the grip really gets taxed on these 1x12 @ 220 Narrow grip pull-ups with 2" Fat Gripz handles - 3x12 @ bodyweight (220 clothed last night) Seated row with band tied around support pillar, 2 sets with V handle, 2 sets with triceps pressdown straight bar - 4x20 w/ blue band, around 140 lbs. tension at start, around 200 lbs. at finish on each rep Superset the seated rows with Safety Squat bar Hise shrugs - 4x25 @ 330 lbs. Wrapped up with a quick circuit of assistance work, 3 circuits in total, no rest between - Dip shrugs, 30 reps @ bodyweight Cable face pulls, 20 reps @ 120 lbs. Rotator cuff DB raises, 15 reps @ 15 lb. DBs each hand Fat Gripz DB hammer curls, 8 reps @ 50 lb. DBs each hand Leg raises with straight legs, 15 reps That was plenty, too tired halfway through to do stone lifting as planned, but will get that in tomorrow with deadlift work!

Legs and chest yesterday - Squats to parallel - 1x5 @ 135 lbs 1x3 @ 185 1x3 @ 225 1x3 @ 275 1x2 @ 315 1x1 @ 355 5x2 @ 375 2x10 @ 275 Flat bench press with axle - 1x5 @ 145 lbs 1x3 @ 195 1x2 @ 225 1x2 @ 235 1x2 @ 245 1x2 @ 250 1x2 @ 255 3x10 @ 200 Lying leg curls - 3x15 @ 150 Superset with Seated leg extensions - 3x20 @ 120 Did 3x30 1-arm red band triceps press downs, that was enough for today. Upper back work tonight!

Shoulders and some upper back work tonight - 10" diameter log press in the power rack, rolling log into place and back out again between reps - 1x5 @ 75 lbs. empty log 1x10 @ 125 lbs. 1x10 @ 130 1x10 @ 135 1x5 @ 150 1x2 @ 155 1x2 @ 160 1x2 @ 165 Left shoulder has been bothering me this past month, so I'm keeping all shoulder work light and trying to play around the occasional pain. No specific injury to it, but was sleeping on it in a bad position last month and I think that aggravated something. Going to be seeing an ART specialist this next week or two for a look, probably will get some treatment to try and get it back to being strong again. Weighted pull-ups - 1x5 @ bodyweight (220 clothed and with shoes tonight) 1x5 @ 45 lbs. added on, feet resting on floor between reps for 1 second each 3x5 @ 65 lbs. added, feet resting for 3-5 seconds between each rep to deload at bottom Face down on incline bench DB rows, bench tipped up on seat end so that it gave enough clearance for height for full arm extension with DBs without hitting floor, torso at about 15 degree angle - 1x20 @ 65 lb. DBs 1x15 @ 75 lb. DBs 1x12 @ 85 1x10 @ 95 3x20 @ 65 Always good to get in some strict rowing where you can't cheat any reps where you squeeze the hell out of those lats! DeFranco shoulder circuits - 3 sets of 1x10 front raises w/45 lb. plate, 1x10 lateral DB raises w/ 20 lb. DBs, 1x10 DB shrug, clean and press w/ 25 lb. DBs, no break between movements, 2 minutes between sets Wide grip pulldowns to sternum with 3 second hold each rep - 3x15 @ 150 lbs. Superset with cable face pulls 3x15 @ 120 lbs. That was plenty, was tired and not feeling great tonight, but wanted to stay on track for squatting on Tuesday night, should be doing doubles with 375 and some heavy partials, looking forward to it!

Some upper back / chest work two days ago - Barbell rows with 2"axle - 1x5 @ 145 lbs. 1x5 @ 195 1x12 215 1x12 @ 225 1x10 @ 235 1x15@ 195 Flat bench press with axle - 1x5 @ 145 lbs. 1x3 @ 195 3x8 @ 220, third set got 6 reps, racked for 10 seconds, did 2 to finish Pull-ups, medium grip - 3x10 @ bodyweight (218 clothed), superset with Clse grip incline bench press w/axle, 2 second pause on chest each rep - 3x5 @ 150 Seated 1-arm row with Rolling Thunder 2.38" revolving handle and orange medium band tied to support pillar - 3x20 each arm, about 80 lbs tension at start, about 130 lbs at finish of pull Superset with 1-arm red mini band triceps press downs - 3x25 each arm EZ bar curls - 3x15 @ 100 lbs. Tonight, did light lower back and other stuff - Speed deadlifts - 1x2 @ 135 lbs. 1x2 @ 185 1x2 @ 225 10x2 @ 275 Sumo deads - 1x2 @ 315 1x2 @ 335 1x1@ 365 1x10 @ 315 650 lb.tire flips - 3x5 170 lb. stone loads to 48" tall platform - 3x10, superset with Glute/ham raises 3x15, superset with Shrugs on benching machine - 3x20 @ 400 lbs. Did 8 sets of band pull-aparts early on between sets as well, wrapped up with 3x12 L leg raises and that was plenty. Upper back and shoulder work coming soon!

Slowly but surely, Mini Forklift! Been scattered for the past week with lots going on at work, but I did deadlift last week and pulled 5x5 @ 375 lbs. conventional followed by 5x5 @ 315 sumo, which is getting more comfortable as time goes on, will try to go heavy with sumo later this month after a few more sessions to work on form. Leg training last night - Squats - 1x5 @ 135 lbs. 1x5 @ 185 1x3 @ 225 1x2 @ 275 1x2 @ 315 5x5 @ 330, checked form on camera, things going well for staying tight and hitting good depth every rep Safety bar squats to 3-4" below parallel - 3x10 @ 240 lbs., hands braced on squat rack pillars as SS bar tends to knock me forward every time, just not used to it after such a long break. 3x2 @ 180 lbs. for speed doubles 3x2 @ 160 lbs. just for a few more speed doubles to get used to SS bar feel again and not tip forward with light weight Glute/ham raises - 3x12 @ bodyweight Leg curl machine - 3x20 @ 120 lbs. superset with Leg extension machine, 3x20 @ 100 lbs Ab wheel rollouts from knees - 3x12 Fat Gripz handle DB Scott curls on back of incline bench - 3x10 @ 40 lbs. each arm That was it, pretty beat up today, but will be doing chest/back again tomorrow. Bodyweight down to 213 today, bodyfat around 14%, still trying to get to single-digit but it sure as hell takes a long time for me to lose much fat when I get below 15% I'm giving it until June, regardless of what happens, in 2 months it's time to start packing in the food to work to get strong again!

Happy to be back, C.O.! Easy deadlift and shoulder work last night - Deadlifts - 1x5 @ 135 lbs. 1x5 @ 225 1x3 @ 315 5x5 @ 365 Was going to originally do single-arm DB overhead presses, but left shoulder wasn't happy with me for some reason, opted to change to overhead half presses from about 3" over top of head to lockout (about 12-14" ROM) - 1x5 @ 185 lbs. 1x5 @ 195 1x5 @ 205 1x5 @ 215 4x5 @ 225, felt a bit beat after that, dropped weight down 1x12 @ 185 for final set Played with sumo deadlifts a bit since I haven't done them in ages, just working form to test things out and see if maybe they're worth changing over to for a bit for variety - 5x3 @ 275 lbs. 1x3 @ 295 1x3, 1x5 @ 325 1x10 @ 275 Felt better with these than I have in the past, so I might start messing around with them a bit again in the future and see if maybe they'll do me some good. Bands with handles standing overhead press (using yellow and blue bands together, probably something like 40 lbs starting resistance and 70ish at top) - 3x15 Lower back machine - 3x25 @ 220 lbs. Hanging knee raises for ab work - 2x25 Pull-throughs - 1x20 @ 100 lbs. That was plenty, worn out and probably starting to catch the cold going around as I feel a bit off, but hopefully I will get lucky this time around and not get whatever everyone else seems to have!

Thanks - it's good to be back and posting again! Quick upper back workout on Saturday night - Pull-ups - 1x3 @ bodyweight (218 lbs.) 1x2 @ 35 lbs. added 5x5 @ 50 lbs. added (toes touching floor for slight deload for a few seconds between each rep) 3x12 @ bodyweight, did 8 reps each set, then singles with a few seconds deload at bottom between each rep Seated cable row - 3 sets of 12 @ 230 lbs., after each set of 12, I would drop the weight stack to 130 and do 5 reps with a 5 second hold at full contraction each rep Barbell shrugs behind the back - 1x20 @ 315 lbs. 1x20 @ 365 1x20 @ 405 Plate-loaded pulldown machine - 3x15 @ 270 lbs. Dip shrugs - 3x30 @ bodyweight That was it, going back in tonight for some light deadlifting and overhead pressing.

Still very much into the whole doom/sludge/stoner metal thing these days!

Been a while since I've updated anything! As per my other posting today, I took 2.5 months off of training post-injury and through the holidays, only to come back much weaker again. So, I'm almost 3 months back into things but progress is slow due to still having many long days at work and high stress, but it's moving ahead bit by bit. Chest and legs last night - Squats - 1x10 @ empty bar 1x5 @ 135 lbs. 1x3 @ 225 1x2 @ 275 5x6 @ 320, rebuilding slowly and will be alternating weeks of heavy doubles with sets of 5-8 as well as light speed doubles, trying to start working more like a hybrid Cube Method / Lillebridge protocol of keeping heavy squats and deads opposite each other Flat close-grip barbell bench press - 1x5 @ empty bar 1x5 @ 135 lbs. 1x3 @ 185 1x1 @ 225 5x2 @ 240, felt better than I have in past weeks, no slowdown from chest to lockout 1x5 @ 225 1x8 @ 205 Leg presses (legs felt like they lost a bit of size, so I'm doing a bit more work than in the past to try and bring them up again) - 1x20 @ 270 lbs. 3x10 @ 360 (this machine feels way different from other leg presses, weight feels like it's twice what's loaded up!) 1x20 @ 270 Incline medium grip bench press - 3x10 @ 135 lbs., 1 second pause on top of chest each rep Hanging knee raises - 3x20 Panora pressdowns - 1x20 @ 100 lbs. That was it, first session back after again missing 10 days due to travel and work, but should be back to consistent lifting from here on out.

Shaw is a monster. When he came to our gym this summer, he pulled 900 lbs. without much of a struggle. Considering you can probably count the number of 900+ lb. raw (no deadlift suit) on two hands and have fingers left over, he makes it look easy and bets are on that he'll likely be the first to do 1000 lbs. without any assistance gear if he stays injury-free for the next few years. The hummer tire deadlift is also quite impressive, but to note, the shortened ROM due to the tires definitely lets most people pull at least 100 lbs. over their conventional deadlift, as it's similar to doing a pull in the rack from a low pin setting. Not to take anything away from it, of course, just stating why the weight he did for that one was considerably higher than his other clips

My first post in ages, and of course, it's because I can relate I dislocated a rib back in October, and just as I was about fully recovered 2 weeks later, I became so busy with holiday prep at work that I decided to take my longest lifting break ever - 10 full weeks of zero training. Even when I was practically crippled from my back injury in years past, I still did some training with never more than a week off. Here's what happened this time around - Physique-wise, I decided to let myself eat junk food and far too many convenience meals (not a good idea) and I ended up putting on 10 lbs. over that short of a period. Mass-wise, I still looked the same, but there was some definitely regaining of fat on my midsection and lower back, and almost 3 months back into training, I'm just about where I was pre-break. That part wasn't too bad, easy enough to fix. As I've found from personal experience as well as from those I know who have taken significant breaks, the longer your body has been holding added muscle mass the easier it seems to be to retain even if you don't train for a good stretch. But, that leads to.... Strength-wise, it has been the hardest. My max strength on everything dropped by about 10-20%, but not only that, my conditioning went to hell and so did my ability to rep out the same weights that I could do high volume sets with. Where I did a pretty easy 3 sets of 10 @ 405 lbs. for deadlifting back in the fall pre-injury, I almost died trying to do 405 for 1 rep on my return. Everything that was easy was much harder coming back, so while I was able to undo the physique damage in about the same time as I took off from training, the strength part is going to be a longer road back and might take me until summer to get there. So, in retrospect, shorter breaks tend to do the body good as 1-2 weeks off won't kill you and won't destroy progress unless you're on a tight program schedule for competing in something, but once you go beyond that 1-month mark, be ready for the fact that it's going to take you a while to regain what you lost along the way.