Be carefull with that running my friend. Every time you take a stride, you’ll lift your leg and use the QL and the Psoas. Just saying.
Get the bike out and spin around for 20 - 30 minutes to get the blood flowing maybe even every day for 2 - 3 weeks. And in the gym just bench, press and back work. If it’s not hurting.
From a ratio or symmetrical point of view I’d say my weak points are linked to my leg training. In my pursuit of my 3/4/5 goals I’ve hit the 5 plate Deadlift, I was within 10-15 lbs of a 3 plate bench, but my best squat is 365. I also wish my front squat was better.
I could do a bodybuilding day but I’ll probably be doing a bit of that each day. I also really enjoy deadlifts. I’ll do a different version like snatch grip if I decide to implement this plan.
I had to grab my Beyond book to see what the SVR plan was. That’s not a bad approach. I like that it’s not a bunch of PR sets. I don’t mind those on occasion but doing them every workout burns me out.
In regards to diet, yes, I’m still eating less meat. Last night we had these weird patties that were like a burger but they were chicken flavored. They had a light breaded crust and some spice to them. They were actually delicious–tasted like a spicy chicken nugget. I just checked the box. Boca Spicy Chik’n veggie patties. 12g of protein and 150 calories per pattie. The only problem is that there are only four per box and I can eat all of them. We also have the veggie burgers.
Thanks for the reminder. After pinpointing my pain for my new chiropractor we think it might be in the joint capsule. I still have tight muscles around my hip but they may not be the culprit. I’ve actually felt worse during my break from training. My QL has been tight and my lower back of the left side was just achy in general. The muscle soreness from training feels much better.
But it’s funny you pointed out the QL because it was tight and noticeable while I was running. I’m still baffled. If my pain isn’t a result of tight muscles in the area then I have two issues to figure out. The first one is obviously the hip pain but then I need to figure out how to alleviate all this tightness.
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True. You could also do speed DL on that second day. The advantage of that is it’d automatically mean you use lighter weights.
I worked out Tuesday. I did 30 min on the Recumbent bike, Pull-ups, deadlifts, bench, and abs. Didn’t go over 225 on deads and worked up to a few doubles at 225 on bench.
I was sore all over yesterday so I didn’t do anything. I’m about to head out to St Paul, MN for a wedding. Hopefully I do something at the hotel gym to work out the kinks from sitting in a pickup all day.
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Woke up at a fluffy looking 224 lbs today. Drove to St Paul Thursday for a wedding. We arrived at the hotel at 630 and happy hour aka free drinks was going if until 730. That started a fun but painful night.
Woke up feeling like ass Friday. I ate a good breakfast and did a bodybuilding/pump style workout in the hotel gym. I was battling an upset stomach and lost after goblet squats. I spent the rest of the morning and early afternoon recovering and hoping I’d feel normal in time for the wedding at 5.
Made it to the wedding and got my appetite back. Dinner was great and, as usual, I ate too much. I had at least 12 Michelob Golden Draft Light beers and couldn’t even get a buzz due to all the food in my stomach. But I’m not a quitter!
The bride wanted to keep the party going after the reception so we complied with her wishes. We hire a couple of bars where I had a nice stiff rum & diet coke and finally felt a bit of the effects of the booze. I’m sure I drank well over 2000 calories worth of booze just to get a skight buzz…but at least I didn’t feel sick when I woke up yesterday. The 600+ mile trip home might’ve killed me.
All in all the wedding and party went smoothly. The bride’s sister had a bit too much and puked at the reception. Her friend thought it’d be a good idea to just keep dragging that particular trash can around Lowertown St Paul for the remainder of the night.
One guy got caught peeing in the street but since most of us were cops (including him) it turned into a free ride to the next bar. The bride was with him and his wife when it occurred. It never hurts to have a pretty lady in a wedding dress with you either.
I’d say it was a pretty good trip. Hopefully it’ll only take a week to bounce back from the binge.
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Always good to hear an honest account of a true weekend bender.
Well done, thanks for the report. Speedy recovery.
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Beer calories = bigger deadlift. It’s science
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8.21.17
Conditioning
2 lap warm-up + 4 laps of running the straightaway and walking the curve for a total of 1 mile
Deadlift
135 x 5 x 2
185 x 5
225 x 5
275 x 5
315 x 3 x 3
Pulse-ups
3 x 12
Back Ext
3 x 15
Cable Twist
3 x 10 ea @ 60
8.22.17
3 lap dynamic warm-up
Pull-ups
2 x 10, 5-2-2-2 (triple rest/pause)
Hammer Plate Loaded Row
180 x 10 x 5 sets
Neutral Grip Pull-down
2 x 10, & a double rest /pause set @ 150
Rev Cable Curl
2 x 8 @ 120
6-8-10 drop set @ 120-100-80
8.23.17
Recumbent Bike
30 min interval @ L5
Push Press
45 x 5
95 x 5
115 x 5
135 x 5
155 x 3
175 x 3
195 x 1
135 x 10
Low Incline DB Press
50 x 10
60 x 8
70 x 6
80 x 4
40 x 10 full/10 top half/10 bottom half
Single-Arm Reverse Press-down
40 x 10
50 x 10
6-8-10 drop set @ 50-40-30
Low to High Cable Twist
3 x 10 ea @ 70
Machine Crunch
125 x 10 full/10 bottom half/10 top half
125 x 10 top half/10 bottom half/10 full
My delts and pecs are pretty sore so I either had a good workout or I’m out of shape. 
I had an MRI on my hip last week and they told me I have a questionable tear in my labrum. That pretty much means they can’t tell for sure. I see the specialist on Sept 5th.
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8.25.17
Well I finally forced myself out of bed to do something productive before work.
Snatch Grip Deadlift
135 x 10 x 2 sets
165 x 5
195 x 5
235 x 5
275 x 3
295 x 1 x 5 sets EMOM
Hang Snatch Grip High Pull
3 x 5 @ 185
I definitely felt these in my low back on my first set. I put on the belt for the last two sets. So far the only thing I’ve noticed from my break is the following:
I’m softer
I’m weaker
I’m out of shape
My hip still hurts
Overall, I’d say that my break accomplished absolutely nothing.
Well now that you can’t just intimidate your way around violence, you should put your time into shooting and martial arts and backflips 
I’ll be back to normal in a couple weeks… hopefully. I’ve kind of lost my motivation but it has a lot to do with being limited by my hip. I know what to do with my pull days—deadlifts. I enjoy them and they’re productive. Wednesday I did one exercise for shoulders and one for chest and I’m still sore. I feel like I need to do something today but my soreness is trying to convince me to sit on my ass and not worry about it (I’m working today).
I’m kind of following the traditional 5/3/1 setup with a deadlift day, OHP day, bench day, but no squat day. I’ve also changed OHP and bench to any overhead and chest movement–it doesn’t have to be OHP or bench.
I should probably go do at least one shoulder and chest exercise today. At the very least I can try to work out the soreness.
I’m also putting in for our new traffic unit. We just got eight new Harleys and the Department is bringing back motorcycle traffic officers. If I get one of those spots then I’ll start that position by the end of the year. The uniform will include the knee high riding boots and possibly some puncture resistant Kevlar gear. Throw in some aviator style sunglasses and I think that will prevent anyone from messing with me. I mean, who would try to hurt one of the guys from Chips or Super Troopers?
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Often times I’ve found if I’m sore, doing some light stretching, then a few light sets and maybe one more intense set to finish off really helps, and I’m surprisingly strong once I get going. Happened to me yesterday actually, my legs are ridiculously sore after doing sprints a couple days ago, and yesterday was legs. After some extra warm up sets on the leg extension I actually set some PR’s, didn’t see that coming!
Damn straight! Be careful on that bike meow.
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I know this, but my laziness has been tough to shake. I used to always hit everything twice a week regardless of how I felt. I think the lack of a clear plan/program is causing me to stumble a bit A. K. A. find excuses to not go to the gym.
Made it home for a short lunch break workout.
Incline Bench
45 x 10
95 x 10
115 x 5
135 x 5
150 x 5
165 x 5
180 x 3
195 x 3
210 x 1
225 x 1
superset with:
Band Reverse Fly
4 x 15 w/ black band
Hey just caught up on your log from a while ago. Hope everything is going well both in and out of the gym. The rental opportunities sound good and at least you’re making progress on finding out what’s causing you pain.
I’ll be making sure I keep up to date now.
No worries, I’ve been a little quiet lately so you haven’t missed much. Thanks for checking in!
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My comeback was interrupted. My wife’s grandpa died unexpectedly two weeks ago. The funeral was last Monday.
I spent Tuesday & Wednesday gutting a couple rooms at the new rental house. I may have underestimated the amount of work that place needs.
I finally forced myself to do something on my lunch break of Saturday. This week is week 1 of my new half assed program. I’m going back to my 6 day per week bodybuilding program. I’m out of shape so pushing max weights isn’t happening.
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9.4.17
Pull-ups
10, 8, 7-2-2
Deadlift
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
365 x 1 x 5
Full Clean
135 x 3 x 3
155 x 2
185 x 1
205 x 1
Power Clean
205 x 2 x 3
Reverse Cable Fly
2 x 8 full/8 outer half/8 inner half @ 30 lbs
8/4/4 @ 30 lbs
Straight Bar Curl
2 x 8 full/8 top half/8 bottom half @ 60 lbs
9.5.17
Incline Bench
45 x 10
95 x 10
115 x 10
135 x 5
155 x 5
175 x 2
195 x 1
215 x 1
225 x 1
Ab Wheel
3 x 10
Seated OHP + BTN OHP
85 x 3+3 x 2
6-8-10 drop set: 85 x 3+3 - 65 x 4+4 - 45 x 5+5
I decided to throw in some behind the neck presses to see if I could do it and to try to move some of the work away from my anterior delts.
Seated Overhead Barbell Ext
65 x 8 x 2
45 x 15-5-6 (double rest/pause)
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Update on my stupid hip. The MRI was not done with contrast and showed a questionable tear of the labrum. I met with the specialist today and he said there might be a small deformity on the head of my femur which could cause impingement. That can eventually lead to a tear in the labrum.
After looking at the MRI and X-rays taken today he thinks there could be a tear but he’d prefer another MRI with an arthrogram. That means they inject die directly into the joint to highlight any problems. I had three of those on my shoulder and they’re not enjoyable. The needle left a scab.
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