Take that over and over and over and over and over and over

[Lmeadows]

So...not sure if it's the best time to start logging in a public forum again but fuck it. Maybe this will keep me from doing dumb stuff over the next couple months.
A little about me. Starting lifting in 2013 and was squatting 135, pulling 225, benching 95 and pressing 65. I had one goal - get a 1000lb raw total. Fast forward two years and I accomplished that goal with a 1080 raw total, a couple USAPL raw and equipped records, a National Open Champion and a Masters World Champion.
I went into 2016 beat up and limping along but continued to compete and took first place at USAPL Nationals in the M1 84kg+ division. Had knee surgery in December 2016 and have spent the better part of 2017 rehabbing my knee (micro fracturing), cutting weight (down 40 lbs) and competing in strongman. Strongman is hard as fuck...fun but I definitely did damage. 3/4 tear to my Supraspinatus. I'm going to have a PRP injection next week. I plan to work around it and keep my squat and deadlift moving in the right direction. Currently squatting 355 for triples and pulling 445 for doubles. Haven't maxed out in a long time. This will be an interesting experiment.
I'm currently running a mish mosh program and if you follow along, you see there's a method to the madness.

Here goes nothin
9/19
Strict Press. Push on first rep
65 10x2
75x5
95x5
105x3
115 2x2
135x3
Push Downs
Incline DB Press
Skull Crushers
One Arm Rows
Static DB Butterly Holds :60 sec
8x3 on all

9/20 Deadlift
135 5x2
185 x5
225 5x2
275 x5
315 x2
Belt
365 x2
405x4
385 3x2
395 3x2
405 3x3
5 count beltless paused squats
225 5x5

[Chebass88]

I enjoy reading your log. Your absolute dedication to being stronger is inspiring.

[Lmeadows]

I enjoy reading your log. Your absolute dedication to being stronger is inspiring.

Thanks and maybe you can learn what NOT to do from following. I have the ability to grind pretty good but not so smart.

[jwagner]

I enjoy reading your log. Your absolute dedication to being stronger is inspiring.

+1

Your work ethic is certainly inspiring. Glad you're logging here.

[KOTJ]

I'm only here to see some log handlin.

[mgil]

in 4 n00dz

[Lmeadows]

I'm only here to see some log handlin.

Log is my favorite

9/23 Squat singles
Decided to do some singles because I haven't in a very long time. Like 6 months. Wanted to push some heavy weight before I have PRP in my shoulder next week.
Warm Up
135 10x2
225x5
273x3 back a little sore from pulling Wednesday
Belt
315x3
355x1
365x1
385x1 RPE about a 9 so decided to drop down and do some work. Definately have 405 in there but I told myself I wouldn't grind. Feel pretty good about the progress I've made this year with mainting my squat while I rehabbed my knee.
315x5
315 amrap 10. Fuck yes! Never done that before. Was ina hurry to get out of the gym so no time for accessory work.

[cgeorg]

Wow! Strong stuff

[mgil]

315x10?!!?

Strong!

[Lmeadows]

315x10?!!?

Strong!

Yeah...I was a little surprised myself. I've been doing like 5-6 work sets most on all main lifts whether is 5,4 or 3 reps. Work capacity is definitely up. Probably could have got 12 but I promised myself no more griding out reps unless it's at a meet

[Lmeadows]

Going in for my 12-week follow up and ultrasound for the PRP that was injected in my rotator cuff. It’s been legit a long road of recovery and mainly working around to keep my squat and deadlift moving forward while protecting my shoulder so the PRP had time to do it’s thing.
The inflammation caused by the injection was legiately the most discomforting thing I’ve ever dealt with. There were a lot of tears and many sleepless nights and moments when I just wanted to take an anti inflammatory and pain killers but couldn’t. I promised myself that I wouldn’t numb myself out during the healing process because I’ve been down this path before and I needed to be in touch with the pain so I wouldn’t over train.
So, the last 12 weeks looks something like this
Squats
- Hip Belt Squats sets of 8-10 up to 495 for the first 6 weeks.
- Buffalo Bar the last six weeks. Mainly lots of volume. Weekly training would fluctuate between 4’s and 3’s but a heavy triple or double first to guage RPE. If after three sets the bar wouldn’t slow down, I’d do a 4th AMRAP set.
- 5 count paused squats (no belt) as a secondary movement after every workout mainly to work my core and the bottom of the lift. Started out at 175 and now I’m at 235 for 3 sets of 5.

Deadlift
Same concept as the squat but doing chains as a secondary movement after my main work sets.
- six weeks of volume heavy triple or double with drop down sets 3-4 sets with AMRAP until the bar slowed down.
- Chains 80-120 lbs in chains sets of 3-5.
Shoulder Rehab included a ton of boring PT mainly to retrain my shoulder to rotate properly because that’s been the main problem since my initial shoulder surgery in 2014 and which caused my RC to tear over time. First Rib Hypermobility is the main problem and which created all sorts of weird compensation. I’m only able to bench 135 to a 2-board without pain. It’s ok. It’s not the end of the world and it’ll come back eventually.
Squatted singles last week to see where I’m at and I worked up to 405 (high buffalo bar) and I pulled 465x2 so it’s fair to say that this rehab has been mostly successful and I will be able to start training for events in 2018.

[KOTJ]

Sup girl. Glad 2 c u again.

[mgil]

[Lmeadows]

Bad news
Had an ultrasound and my tear is only 50% repaired. Anticipated 70%. I go back in 3 months and they hope it’ll be about 80%. Was going to do a Strongman show in March but that would be dumb since most of the events involve pressing, overhead log carry and stones.
I need something to keep my focused so I’m doing a meet that Chris Duffin is holding at the end of April. My squat and deadlift will be on and my bench will be what it’ll be.
I was given the ok to start pressing and benching but needs to be limited to volume and 8 rep sets.
12/24
Bench and Rehab
Bench up to 135 8x4
DB rows
Followed by tons of fucked up one arm planks and planks with the bosu ball.
12/26
Deadlifts
Starting a new cycle. Sets of 4 until the bar slows down
135x10
225 5x2
315x3 no belt
405x4
425 4x4
Strict BB Rows
135x8
185 8x3
TRX rows
8x3

[mgil]

Stay swōl

[Lmeadows]

12/27/17 Bench And Rehab
Bench Press
45x10
65x8
85x8
135x3
2 board
135x8
155x8
155x8
Overhead Press
65 8x3
TRX Rows
10x3

12/29 2 board
65x10
85x5
85x5
135x3
175x1
185x3
185x3
185x3
Rehab
Overhead Press
85 8x3

[Lmeadows]

12/31
Straight Bar
135 10x2
225 5x2
275 x3
315 x1
365 x3
345 x4
345 x4
345 x7 amrap
First time putting real weight on a straight bar since September. Shoulder didn’t feel too bad. Hands out about 3 inches and working to get comfortable with a wider high bar set up.
5 count beltless paused squats
275x5
275x5
inflammation in left knee so no third set
BB Rows
155x8
175x8
175x8

[Lmeadows]

1/2
2 board bench. PT said benching is fine as long as I don’t touch and I keep it to base volume building.
95x10
135x5
175x3
185x5
185x5
185 8x4
Seated Press
95 8x3
Rows
10x4
YTI’s 8lb db
SLDL 45s
8x3
Triceps Pull Downs

1/3
135 10x2
225x5
315x3
405x2
445x2 felt heavy rpe 8
455x1 heavy rpe 9
Off 3inch mats
365x5
405x5
405x5
405x5
PT

Fucking hit a plateau. I was super growly until it hit me that I’ve been deadlifting every week with great progress for the last eight weeks. I think I peaked a few weeks back. Felt better about the training session after I had a little chat with a training partner.

[Lmeadows]

1/6
Squat Straight Bar
135x10
185x5
225x5
275x3
Belt
315x2
345x1
365x3
355x4
355x4
355x7
Cooked

[mgil]

Staying strong!!!