have not posted in forever…as my injuries that forced me out of any “real” lifting has led to a total readjustment of my training philosophies and goals.
over the last few months, I have settled into a groove, and made peace with my new training needs, and actually have been able to work in a few “real” lifts with halfway respectable weight every now and then when pain levels allow.
my biggest influence on my new way to train has been dave tate and john meadows, mainly because of all the “famous” iron game people, I believe Dave Tate is the only one who is as fucked up as me injury wise, and near my age, who is making progress.
instead of outlining an entire program, i will instead just post last weeks training.
meadows rows, worked up to 5 25lb plates and a 10, 4x8
rack pulls from knee 4x6, top set 505lbs
low cable rows 4x12
dumbbell shrugs superset with breathing/Hise shrugs on calf raise machine 4x12 top db set 80lbs, entire stack on Hise shrugs
slight decline db press 4x8 top set 100lbs
incline barbell press 4x6 top set 225lbs
neutral grip chain pushups with 4 chanis on neck 3x12
machine flys super set with machine rear delts 5x12
dumbbell side laterals super set with front plate raises 3x15
trap bar deadlift 5 sets, top set 500x6
leg curls 5 sets, drop sets, and partials
leg extension 5 sets 15 reps straight weight
leg press 3x16 x 5 plates each side
power squat machine 4x6 top set 4 plates each side
rope triceps push downs/kettle bell single arm curls 4x12
incline close grip press 4x6x185lbs/standing barbell curls 4x8x115lbs
seated dip machine 2 plates each side 3x15/db hammer curls 3x12 60lbs
conventional deadlift 4x6x440lbs
hammer iso seated row 4x12x 5 plates each side
wide grip lat pull downs to top of head 12-4-2 rest pause
db shrugs 3x12 with 3 sec pause at peak contraction 70lbs
decline db press 4x12x80lbs
incline bb press 4x12x185
machine press one giant drop set with 20 rep partials as a finisher
rear delt machine 3x15
delt 6-ways with 5lb plates 2x12
thats all for now!