Monoides hurtles towards a genetic dead end

[Monoides]

Tragic Backstory:

Ran LP beginning in what was probably the tail end of 2014. After numerous false starts, got to a decent set of numbers and moved onto Texas Method.

Promptly got nowhere fast for a long time. Constant deloads and ramp ups. You all know the drill.

Moved jobs, lost a couple months of training at the beginning of 2016. Spun wheels for entirety of 2016 and part of 2017 thanks to horrendous commute requirements. Returned to previous levels of capacity... and promplty span wheels again because apparently I never learn.

Tried Montana tail end of 2018, seemed to be working well. Unfortunately by this point I'd given myself a bad case of Wolf's Disease and was grinding against a bunch of injuries that weren't going away. These came to an approximate head about May of this year and I cut back to a couple days trap bar shit a week. Injuries got better, then got worse again.

Stayed out of the gym entirely for a few weeks, giving myself a true 'holiday'... then got reversed into by a heavy goods vehicle while walking across the street one day on the way to work. Which put me out of commission for around about another month.

Turns out being hit by a truck is a great way to cure self-induced chronic injuries. I'm keeping this in mind for next time.

_________________________

As of today (August 3rd) I've just finished week 4 of a very gentle LP-style thing to get myself and my slightly broken parts back into working order.

I've used something SS-like because it has a couple of features that actually fit my needs. Relatively low volume, predictable linear load increases, and fairly quick in-and-out time. Probably time to start making things a little bit more serious now, though I imagine I'll have to be very careful with squatting for a while (left knee and right ankle were main beneficiaries of the overly amorous haulage vehicle and still a little tender.)

Four-Week Brogress:

W/C 8th July

Monday

S: 40kgx3x5 (painful and awkward - ankle doesn't yet have full mobility)
P: 40kgx3x5 (much better, slightly embarrassing)
D: 60kgx3x5 (tougher than expected, legs shaking like leaf)

Wednesday

S: 50kgx3x5 (better, but still weird due to odd stiffness requiring a slightly modified stance - toes splayed very far out)
B: 60kgx3x5 (fine)
D: 70kgx3x5 (much better, very smooth)
Friday
S: 55kgx3x5
P: 50kgx3x5
D: 80x3x5

First day that didn't feel weird and odd. Stance change in the squat might actually be a much needed correction rather than a temporary adjustment.

Elbows hurting a bit, so did some bar-only curls after each session. Maybe time to add in some preventitive lat pulldowns until we're unfat enough to actually do chins and things.

W/C 15th July

Monday

S: 60x3x5
B: 70x3x5
D:85x3x5
LPD: ?x3x8

All good - bit wobbly on squat but getting there - just got to be careful with foot positoning.

Wednesday

S: 65x3x5
P: 60x3x5
D: 100x3x5
LPD: ?x3x8

Friday

S: 70x3x5
B: 75x3x5
D: 105x3x5
LPD: ?x3x8

(I fucked up a bit with the deadlift progression here - accidentally loaded 25s and 15s rather than 20s and 15s on Wednesday, and didn't spot the mistake till AFTER I finished up on Friday. Nothing went wrong though so might as well use it to speed things up a little.)

W/C 22th July

Monday

S: 75x3x5
P: 65x3x5
D: 110x3x5
LPD: ?x3x8

Wednesday

S: 80x3x5
B: 80x5x5
D: 115x3x5
LPD: 80.5x3x8

Added a bit of volume to bench because it felt way too easy.

Friday

S: 85x3x5 (big complaint in the ankle on first warmup set but quickly went away)
P: 60x4x5 (first time using a belt with any of these)
D: 120x3x5
LPD: 80.5x2x8, 50.5x4x8

Bench volume might have impacted on the press a bit today, or I may have just progressed it back up too quickly. Either way, time to move that one over to volume again I think.

Squat's still progressing nicely. I could likely add an extra 10 on there without any real trouble right now but I don't want to put unnecessary stress on my bad ankle or my tweaky knee.

W/C July 29th

Monday

S: 90x3x5
B: 70 – waves (inspired by Hanley's recent thread on returning from a layoff): managed 3,6,4,8,5,10, failed at 7 on the 10 set of wave 2
D: 120x4x5
LPD: 80.5x3x8

Wednesday

S: 95x4x5
P: 45 – waves 3,6,4,8,5,10, failed at rep 4 on the 8 set of wave 2 (figured I'd see how well it translates here for the sake of experimentation)
SGDL: 90x5x5
Curlz: 30x3x8

Missed Friday – one of my guinea pigs died on Thursday and I was in no way motivated to train. Hence:

Saturday

S: 100x5x5
B: 70 - 2 complete waves of 3,6,4,8,5,10
D: 120x5x4

Probably time for more complex programming on the non-pressing lifts. Not quite figured out what I'm gonna do yet, so I might just make it up on Monday...

[Wilhelm]

Thanks for adding your log, @Monoides.

Stay well, and good training to you. \o/

Sorry for the loss of your pet. : (

[mgil]

Good to see you’re healing up.

[ChrisMcCarthy1979]

Look forward to reading this!

[EricK]

Good luck with your training.

(Use your powers of the nuance of language to discern the #truemeaning of that statement.)

[Monoides]

D'aw u guise.

Monday August 5th

Squat

120x1 @ negligible (beltless)
140x1 @ 6/7 (belted – first use of the belt since return)
150x1 @ 8

Backoffs: 120x5, 110x2x5, 105x2x5

Right around where I expected it to be, which means my judgement isn't utterly fucked at the moment (it often is.) This'll give me an e1rm for Montanaing squats for a couple of cycles starting from next week. Could probably have mashed out another set or two of 110 if I was really pushing myself but I was feeling both lazy and unusually cautious. The first set of 120 may have been a bit of a reach.

Binch

70 x 4,8,5,10,6,12 /4,8,5,5

Haha wow holy shit. (Failed on rep 6 of the 10 set on wave 2.) Gonna keep this up and then maybe give something HVLFy a try.

No time for real pulling today so:

Fat Pulldowns

65x8x3 - more for elbow health than anything else. Shoulders were a bit too exhausted for real chinups following the bench waves.

All in all I've had worse sessions.

[stuffedsuperdud]

Came here because of Gallagher X Feigenbaum. Started preparing for a comedic marathon. Read for a hot second, then saw that the log is only 6 posts deep. Disappointed. Hurry up and train more so that we can keep on making fun of chubby blowhards.

[Monoides]

Wednesday 7th August

Squat

90x5x5 - Doing a sort of pseudo HLM this week before transitioning to a real program.

Bench

70 x 4,8,5,10,6,11 - failed. Apparently I wasn't as recovered as I thought I was.

Deadlift

130x4x5 - hard, but felt good.

All in all, session felt a little more difficult than it should have done. Day after I am horribly sick, so that may have been a precursor.

Came here because of Gallagher X Feigenbaum. Started preparing for a comedic marathon. Read for a hot second, then saw that the log is only 6 posts deep. Disappointed. Hurry up and train more so that we can keep on making fun of chubby blowhards.

The only joke in this log is my woeful performance. BE DISAPPOINTED.

[gwcopus62]

And I thought I was hard on myself keep working man it will come, looking good so far

[Monoides]

Friday 9th August

Squat

100x5x5

Bench

70x4,8,5,10,6,12 for 2 complete waves. Felt easy.

SGDL

100x6x6

Pretty good session.

[Monoides]

Monday 13th August

Squat

112.5x6x5

Felt pretty good, still some stance weirdness that I need to figure out.

Bench

70x7x7

Probably would've been able to get a few more sets in, but I was running really low on time and had to take 30-45sec rest periods.

Pulls (downward, of the lat)

65x10x3 (Not enough time to do much more.)

This was all fine, only annoying thing is I got in late and had to cut the session short. Ho hum.

[Monoides]

Wednesday 14th August

Squat

95x3
112.5x2
125x2x1
137.5x1
147.5x1

All good. Bit of pain in the right hip, though this seems to be about insufficient knees-out. Possibly related to really, really deep hip sockets? Will investigate further but it would explain stuff that's gone wrong in the past.

Bench

75x11x5

This is fun.

Deadlift

140x1
115x4x5

#sweetsmellofeasy

LPD
73x10x2, x6x1 (failed, trying to do 'em quick and get out)

[Monoides]

Friday 16th August

Squat

127.5x5x3

Bench

70x11x7

SGDL

105x6x6

LPD

65x12x3

Good.

[Monoides]

Monday 19th August

Squat

120x3x4, x4x3

Bench

75x5x11 (this is actually kinda fun)

LPD

80.5x8x3

Dumbbell Rows

20x8x3

Underslept, but it didn't seem to make much of a difference.

[Monoides]

Wednesday 21st August

Squat

95x3
112.5x2
125x2x1
135x1
150x1

Bench

70x11x7

Deathlift

145x1
135x4x5

Slight fuckup here - overloaded by 10kg due to being in a rush + dodgy maths.

LPD

73x3x10

Session time: 1h 15min (previous session was 57min - got into a fight with the adjustable height rack today.)

[Monoides]

Friday 23rd August

Squat

130x3x3, x2x3 (hip gets pissed off unless stance etc is EXACTLY right for some reason)

Bench

75x11x5

SGDL

110x6x6

LPD

73x3x12

Wew.

[Monoides]

Friday 30th August

Lost two sessions due to a trip to Wales. Had to jam this session in very quickly.

Squat

60, 80, 100, 120, 140 x5

Bench

70x7x7

SGDL

115x3x6

... then I had to rush out.

Did ascending sets for expediency's sake but honestly feeling like I might switch to the Starr paradigm from now on just because it gets me out of the gym much quicker. For squats at the very least. Squats are shit.

[Monoides]

02.09.2019

Squat: 60, 80, 100, 120, 140 x5

(Was supposed to do backoff at 115x10 but genuinely forgot.)

Bench: 75x11x5

LPD: 88x3x8

BBRow: 25x3x8

04.09.2019

Squat: 40, 60, 80, 100, 112.5x5, 90x10

Bench: 70x11x7

Deadlift: 70, 100, 120, 140, 150x5

LPD: Something

06.09.2019

Squat: 60, 80, 100, 115, 125 x5, 100x10

Bench: 90x8x2

SGDL: 110x4x6