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I just thought I'd post in my journal so that everyone knows I haven't given up on it. Coming back from the shoulder I've managed to do almost 2 weeks of DF training. First week was pretty light and super manageable just to see how my shoulder would react. First week went well and I'm pushing weights close to what I did at the start of my initial run of DF.

The reason I haven't been posting is because next week is spring break and I won't be in the gym, so I don't want to post a fragmented training schedule and I'm going to start posting when I get back and can dedicate myself to a proper loading phase. I'm not going away during the break but I will be away from school so no gym facilities.....

I've got a couple barbells that can get up to about 200lbs, tractor tires, 8x8 wooden piers, Steel I-beams and truck rear ends at home (to name a few)

Which means some Rocky style training!

Squats and Lunges
Deadlift
Military Press
Barbell Rows

Plus I wanna do some strongman shit too since I can while I'm home:

Tire Flip
Fingal Finger
Farmer's Walk
Stones
Truck Pull (have an old truck in the backyard and a fall-arrest harness that will work nicely to tie me to the truck)

I've been watching alot of Mariusz Pudzianowski strongman shit hence the strong man events lol

I'm planning on doing weights on sat (when I go home), mon, wed, fri and doing strongman sunday, tues, thurs.

__________________
"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Seems like fun. I wonder what it would be like to do those things.

That is awesome.

I'm finally back to my journal again It's been a while but hopefully I can stay on track and stop spinning my wheels. Shoulder is 100% and I'm ready to smash some iron.

I've done 1 week of Dual Factor 5x5 and I'm almost done week 2 (I'll post week 2 when I'm done it on friday):

Week 1:

Monday:

Olympic Squats: 5x5 175
Benching: 1x5 (pyramid) 185
JS Rows: 1x5 (pyramid) 165
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10

Wednesday:

Olympic Squats: 5x5 (reduced 15-20%) 135
Standing Military Press: 5x5 95
Deadlifts: 5x5 225
RG Pulldowns: 5x5 170
Accessory (Barbell Curls) 2x10
Abs 5x10

Friday:

Wide Stance Squats: 1x5 (pyramid) 255
Benching: 5x5 165
JS Rows: 5x5 135
Accessory (Close Grip Bench) 2x10 115
Abs 5x10


I switched up fridays squats from A2G to Wide Stance because I want to really pop my squat number up.

I brought my rows back down because I wasn't happy with my form at heavier poundages so I want to focus more on loading with good form for the time being.

Overall I have a 4 week loading period, optional 1 week deload, and then 3 week peaking period followed by a deload. I'm hoping to really increase all my lifts and put on 5-10lbs.

That is all for now

Week 2
Monday:

Olympic Squats: 5x5 185
Benching: 1x5 (pyramid) 190
JS Rows: 1x5 (pyramid) 175
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10

Wednesday:

Olympic Squats: 5x5 (reduced 15-20%) 155
Standing Military Press: 5x5 105
Deadlifts: 5x5 260
RG Pulldowns: 5x5 180
Accessory (Barbell Curls) 2x10
Abs 5x10

Friday:

Wide Stance Squats: 1x5 (pyramid) 275
Benching: 5x5 175
JS Rows: 5x5 145
Accessory (Close Grip Bench) 2x10
Abs 5x10


Good week in the gym! I'm really loving those wide stance squats. I'm feeling pretty strong across the board, but I'm not going to get supid with the increments. I'm going to stick to my plan. I tipped the scales at just over 180lbs today

Monday:

Olympic Squats: 5x5 195
Benching: 1x5 (pyramid) 195
JS Rows: 1x5 (pyramid) 185
Accessory (Overhead Tri Extensions) 2x10
Abs 5x10


This week I'm hitting my maxes on all lifts. I picked these numbers really well, I left maybe 1 rep in the tank on each lift (if that). I think I've got this round of DF setup well for progression.

Glad to see you back and in good health bro. Now it's time to get down to business and hit those high numbers!!! I always look back on your journal for insperation.

Keep up the good work man.

Thanks Bro! It is definitely time to get back to business. I've got some pretty big PRs coming up in the next couple weeks... Namely a 405 deadlift and a 315 squat! BOOYAH!

Wednesday:

Olympic Squats: 5x5 (reduced 15-20%) 175
Standing Military Press: 5x5 115
Deadlifts: 5x5 275
RG Pulldowns: 5x5 190
Accessory (Barbell Curls) 2x10
Abs 5x10


Today's workout didn't go exactly according to plan. Posted above was what I had planned to do and below is what I actually did. (Didn't have enough time to get in the full workout basically)

Wednesday:

Olympic Squats: 5x5 (reduced 15-20%) 175
Standing Military Press: 3x5 115
Deadlifts: 1x5 225 1x5 275 1x3 315 1x1 365 (it's quicker for me to do a pyramid like this since I don't have to take as long for rest)
RG Pulldowns: 5x5 BW
Abs 5x10

First I couldn't get a rack, then I got a rack with no bar, then some asshole was attempting to do snatches and kept dropping the weight (on purpose mind you) so I lost concentration and got pissed off.

Basically I had a bad training day, but it wasn't a total loss.

I cut out BB curls because it's not as important as the other exercies IMO. I didn't do all the presses because of that flaming dickpunch that kept dropping the weight. He seemed to drop it everytime I hit my sticking point and the shockwave from his assclowning dinked with my sets...Plus I was really pissed so I decided to hit deadlifts because they make me feel better

I'm gaining a nice amount of weight also, roughly 3/4's of a lb per week. Which, for me, is a real motivator...especially since I've been watching my PR's get crushed while the scale goes down