I had surgery in late Aug 2008. Relearning to walk/run/squat has been interesting. I can do pretty much anything I want to but have to be very meticulous about the form. The weight is not where I want it to be but lets be honest is it ever :) The doc could not repair all of the damage, arthritis has set in, but I am alright and still training hard.

How are you guys doing? Pics may be coming.......eventually :biglaugh:

i <3 u.

you need to at least get a journal up widds :)

Agreed Wids must start a journal, the sooner the better!

1/25

fat grip incline: 120 x 8, 7...125 x 7 (301 tempo)
pistols: +15, 3 x 6

pull/chinups: pull +20 x 8...pull +15 x 6 and chin +15 x 2....pull +5 x 5
slideboard leg curls: + mini band, 3 x 6


high rep pull/chinups suck. glad i'm done for now. :)

got a couple videos for hopper :)

incline:


pistols:

1/27

db snatches: 25, 2 x 3

db bench: 55, 2 x 8
inverted rows, neutral grip: 3 x 11

rack pulls: 230 x 5
oh squats: 45, 2 x 5
prone trap raises and external rotations: 2.5's, 3 x 10

have not done any bilateral pulling since early december...my form wasn't the best i don't think...and i felt it :) so gave 'er a break...thinking about going back to just doing a set of five every wednesday and jumping five pounds a week.

1/29

front squats: 110, 2 x 8.....105 x 8
towel chinups: 13, 10, 10
flyes: 7.5's, 2 x 10...3 sec stretch at bottom

neutral grip mp: 85, 2 x 8
uni rdl's: 55, 2 x 5
some pallof holds

got my trap bar today...hit up a few singles just to get a feel for it...it's definitely different.

2/1

bench: 190 x 1, 170, 2 x 3
pistols: +17, 2 x 3, +22 x 3

chins: +45, 3 x 3
single leg rack pulls: 110, 3 x 3

rc stuff and some antirotation

just doing two workouts this week...then back at it next week.

2 workouts... slacker...


lol JK!

IW

2 is enough this week...biyatch :)


2/4

front squats: 140, 3 x 3
db rows: 55, 3 x 5...45 x 10

unilateral military: 45, 3 x 3
hip extensions: +25, 2 x 10 w/ 10 second hold at the end...30 second static

and some cuff/low trap stuff.

2/8

neutral grip bench: 145 x 3, 150 x 3, 150 x 3, 155 x 3
pistols: +22 x 3, +24 x 3, +24 x 3, +29 x 3

chins: +45 x 3, +47.5 x 3(pr), +50 x 3(pr), +45 x 3
single leg rack pulls: 110 x 3, 115 x 3, 120 x 3, 110 x 3

loaded planks: +10 pounds...1 min, 55 seconds


shoulder felt a little weird after bench last week....so probably won't go back to the straight bar for awhile. neutral bar is so damn hard to stabilize. the heaviest pistols were kinda tough...but i think i got more in me. same with chins. same with rack pulls. :)

i have really gotten away from ass/lower back endurance...and mcgills super stiffness....so planks are back. my back just doesn't feel as stiff during deads anymore...time to remedy that.

got some vids of the bench, pistols, and pulls: