Get well soon Hog. Sending you fast injury recover vibes
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Keep rehabbing that shoulder Hog.
And build them wheels and backside too.
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It was way too heavy to get much out of in terms of form or control.
Kroc Rows? I do them all the time LOL
You are an amazing lifter. Maybe one day I’ll be able to get on the level…
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This could not be further from the truth, but thank you!
12/12/18– Back blast day 2
Ton of shoulder rehab band “crap”
KBSx a few more than a little
Added Deadlifts to this today:
45x15
135x10
185x5
225x5
275x5
315x5 (enough I’ve got squats tomorrow)
Pull-up amrap
Wide/narrow/ parallel (band assisted)
8/5/3
1-arm Straight arm pull down
40x10, 40x8
40x10, 40x8
40x10, 40x6
40x10, 40x4
Bent over strait arm push down w/pause
40x15x3
(Huge lat pump going on)
Jump pull-ups amrap :30
X12
X7
Pull-up amrap
Wide/narrow/parallel
7/3/1
Nice workout back is still pumped
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12/13/18–12 week to big wheels week 2
Hell yeah! This program is spot on. This is the first program I have gone on the lighter side of percentages. In the past if the weight was 132 I would go 135. Instead I’ve gone the closest to the lower plate load. And it is hitting just right.
Limber 11 warm-up
Squat— 10x5 at 70% :60 rest between sets
45x10
135x10
225x3
275x5
275x5
275x5
275x5 (I may have made a mistake)
275x5 (oh boy…)
275x5 (sweating like a pig)
275x5 (I may puke)
275x5 (form slipping concentrate!)
275x5 (hell yeah nice set)
275x5 (I made it! Set was solid!)
Last set 
https://instagram.com/p/BrWVjM7HCQ4/
Leg press—4x25 3:00 or less between sets
140 loaded x3 (too light?)
230x1 (maybe too heavy for 4 sets)
Leg extensions—3x30 2:00 between sets
50x30x3 (up weight next time)
Leg curls—3x15
60x15x3
DB straight legged DL— 3x15 :60 between
30sx15x3
Planks:
:45
1 min
1:20
Sweating and struggling to walk it is done!
Awesome leg day legs are crushed
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Nice workout right there
1st post.
You just squatted 20 lbs over your one-year-ago max for 50 reps. Can we all just sit back and marvel at this progress?
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It’s funny you mention this. I actually thought the same thing tonight as I was sitting there sucking wind in between sets. I thought about when I hit 255 for a single the first time and when I blew out my hammy doing 255 for 5 now it’s almost a warmup weight…
Thanks for the flashback. It has been a good year of lifting. The only thing keeping it from a great year is this shoulder issue. And it is on the mend. I feel like I could do some light pressing in the 135-185 range but I’m holding off until this back blast program is done and just hitting the bands and bar work for form rention…
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From Jan 2017
Dec 13, 2018
275 lbs 17.83% (+35lbs same BF%)
Measured tonight and compared to Jan 2017
Neck: 18 (+1 inch)
Shoulders: 53.5 (+1)
Chest: 49 (+3.25)
Ribs: 46.5 (+.75)
Belly: 47 (+3 yikes)
Waist: 44.5 (+3 oh boy)
Hips: 47 (no measurement)
RT/ LT
Bicep: 17/17 (+1.25)
Fore: 12.5/12.5 (+0.0)
Thigh: 25.75 (+.75)
Calf: 17 (+.5)
Lifts: 1rm 2017 / 2018
Squat: 255 / 405 (+150 lbs)
Bench: 195 / 275 (+80 lbs)
Dead: 315 / 495 (+180 lbs)
OHP: 115 / 185 (+70 lbs)
Maybe 2018-2019 will be just half as good and I’ll be happy!
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35lb of lean mass in one year?
Wow.
Jan 2017, not Dec. so nearly 2 years, but that’s the point - 17-18 lbs of lean mass in a year is a fantastic gain. 35 lbs would be superhuman but then super disappointing because his gains would hit a wall and it’d feel like nothing compared to where he’s at now.
Hog. Your gains on lifts are absolutely astounding. The best part is you’ve jumped around to a bunch of different programs, proving yet again that it doesn’t matter what program you’re doing as long as it isn’t retarded. Consistent lifting, eating, and hard work yields results. All the people who show up complaining that nothing works for them on here are just not putting the work in for long enough, plain and simple. Keep these numbers in mind, and remember that you may not be able to repeat these monumental gains over the next 2 years, but that you will continue to grow and get stronger if you JUST KEEP AT IT. I’m in your corner, big dog. Let’s attack another year.
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Also, despite the setbacks, let’s remember that @Frank_C came back from hip surgery and deadlifted 545 lbs as a tall ass mofo and would probably have hit 600 by now if it wasn’t for CrossFit. No matter what you set new PRs this year and we can get you back there next year. Good year for all of us.
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Doh.
Anyways, ya, 17-18 lb of lean mass a year is still amazing. His progress with the big lifts are amazing as well.
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January 7th 2018 was the weigh in so it’s one year… let me rephrase that: it’s less than a year only just over 11 month.
You are a freaking beast Hog.
Well done my friend, you’re an inspiration for a lot of people incl me.
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i hate to be a downer, but your progress comes with a price. health is more important than big lifts.
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That is some really great progress!
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Shit Hog, good work!