IRON & STONE: Adventures of an Amateur Strongman

[mouse]

7/6/2021

Power Jerk
115x1x3, 85x5x3 (all split jerks)

Low Box Squat
330x5, 300x5x2 (pause on box)

A) Floor Press
85x8x3
B) Band Row
3x15

A) DB Curl
25x16x3
B) Band Pressdown
3x25

Well, I've found the ceiling with which I can clean a thick handled DB one handed lol. Planned to do one single but kept re-trying it to see if I could clean it up...

[mouse]

7/8/2021

Goodmorning
290x6, 310x6, 325x6, 300x6

DB Push Press
55x8, 65x8, 75x8x2

Uhm... Some Leg Stuff
So it became very evident today my belt Squat setup isn't going to work well post surgery. It's just not one handed friendly enough even if I left it set up. I spent the rest of my time playing around with ways to load a squat movement with one (or no) hands and didn't come up with much that would be game changing.

Looks like it's gonna be a LOT more sled dragging than I thought with some other shit mixed in lol

[mouse]

7/9/2021

Incline DB Bench
80x6, 95x6, 105x6

Paused Squat
290x8x3

KB Arnold Press
35x12x3

Band Rear Delt Fly
3x20

Band Tricep Extension
3x25

Band Curl (30 sec rest)
20x1, 12x1, 10x1

Test drove some BW movements I can set up real easy with bands to just kinda hopefully maintain post surgery. Sissy squats are super easy and split squats with a similar set up (forward knee through the band) produced some decent quad stimulus so I might roll with those on top of sled drags and stuff...

[mouse]

Sitting here thinking about the sissy squat thing I totally forgot MB hip circles exist and are relatively cheap so I sprung for one...

This log will soon be retitled BANDS & BELLS: Adventures of an Amateur Booty Pump Enthusiast

[Renascent]

Sitting here thinking about the sissy squat thing I totally forgot MB hip circles exist and are relatively cheap so I sprung for one...

This log will soon be retitled BANDS & BELLS: Adventures of an Amateur Booty Pump Enthusiast

What's an MB hip circle?

[mouse]

Sitting here thinking about the sissy squat thing I totally forgot MB hip circles exist and are relatively cheap so I sprung for one...

This log will soon be retitled BANDS & BELLS: Adventures of an Amateur Booty Pump Enthusiast

What's an MB hip circle?

https://markbellslingshot.com/collectio ... hip-circle

[mouse]

7/12/2021

SSB Squat
475x1, 385x3x5

Axle DB Press
75x6, 85x6x 90x6, 80x6

Hip Thrusts
315x10x3

Air Bike
10 min @6-7

Curiosity won today and I worked up some singles on the SSB... confirmed that there is probably a PR lurking. 475 was greased lightning, and I almost thought about going up but I opted to play it smart. Maybe a quick peak before surgery?

Was keeping the 5x3 rests pretty close to 60 seconds, probably a bit longer than last week because I was warming up to the DB work in between...

[mouse]

7/13/2021

Push Jerk (split)
90x3x8

Goodmorning
290x5, 310x5, 320x5, 290x10

A) Floor Press
75x12x3
B) DB Row
45x15x3

High Cable Curl (black band)
3x12

Holy crap... 110% humidity. Everything was soaked, I was drying my shoes off in between triples hahaha.

[mouse]

7/15/2021

SSB Squat
460x2, 430x3, 380x1x5 (30 sec rest)

Concentric Goodmorning
240x6x3

Lying Leg Extensions
3x20 (cerb band)

Air Bike
15 min @6-7

Didn't do any pressing today because my 'good' shoulder has been giving me some pissy signs, which sounds weak AF lol.

But I figured get in my last squats now if I'm gonna run at a PR on Monday. Maybe some light back extensions Saturday or something. We will see. Not training tomorrow because I have to get a pre-surgery rona test (barf) and we're going to find out the gender of this tiny human the wife is growing...

[mouse]

[Hardartery]

Well alright! Congrats again man.

[mouse]

Well alright! Congrats again man.

My wife has resolved that she will never again see a clean toilet seat in her life...

[mouse]

7/17/2021

DB Incline Bench
60x12, 75x10, 90x8, 100x6, 80x13

DB Row
80x15, 90x 12, 100x10, 75x18

KB Z Press
35x15x3

Fat Grip Band Curl (30 sec rest)
20x1, 10x2, 8x1

Underhand Grip Pressdown
4x15

Fuckarounditis showed up a week or so early today...

[Hardartery]

Well alright! Congrats again man.

My wife has resolved that she will never again see a clean toilet seat in her life...

I have two younger brothers. She is probably correct.

[Renascent]

The expression in that last slide resembles a look of fear.

Congrats, tho.

[mouse]

Well alright! Congrats again man.

My wife has resolved that she will never again see a clean toilet seat in her life...

I have two younger brothers. She is probably correct.

It's a never ending battle... and I honestly have no idea how they get pee in the places they do...

The expression in that last slide resembles a look of fear.

Congrats, tho.

Oh it is... having a younger sibling that I fought with a ton over the years I'm 'used to' the two boy dynamic we have currently but now I'm in uncharted waters and I'm not sure if this 7 year age gap is going to make it better or worse lol

[mouse]

7/19/2021

SSB Squat
480x1, 510x1 (PR), 525x1 (PR)
Kinda makes me wonder what I could do on a straight bar if these are 'harder'. There was probably a little gas in the tank too but I didn't want to push it further. Two PRs is plenty for me lol

Shenanigans
Mostly fucked around with setting up some stuff with bands like standing ab things, crunches, back extensions, standing hip thrusts etc. Nothing of much substance... playing with some reps, seeing what it feels like... loaded up the sled to ~275 ish... which is a good 'cold' weight and that way I can load it heavier with 25s and change.

Might do some cardio or something tomorrow but nothing that could resemble 'training'... mostly just taking it easy (lazy) this week...

[mouse]

7/20/2021

KB Clean and Press
35x10x3

Lat Pullovers
3x15 black band

Rear Delt Fly
3x20 red band

Standing Chest Press
3x20 black band

A) Band Hammer Curl 3x15 double red
B) Band Pressdown 3x20 black

Air Bike
10 min@6-7

Just some fun fucking around chasing a pump...

Tomorrow's the big day... 9:15 am...

[mouse]

Day 1

7/22/2021

Stress Ball Squeeziez
3x20

Passive Wrist Extension
3x20

Passive Elbow Flexion
1x30

Couple times a day... I'm really bad at the passive stuff. I can actively do the elbow and my body just wants to do that... I'm finding it near impossible to just let it hang and have my opposite arm do the work...

[mouse]

7/26/2021

Monster Walk w/ Band
3x15

Sissy Squats
3x20

A) Black Band OHP 3x15
B) Red Band Pressdown 3x20

Air Bike
10 min @6-7

PT Shit
Grippy Ball Shit
3x30

Elbow Flexion/Extension
3x30

Table Slides (5 sec hold)
3x10

External Rotation w/ Stick (5 sec hold)
3x10

First PT appt today. Seems nice enough. Can't tell if he's gonna be too conservative or if we're secretly on the same page. I'll do my best to keep an open mind for now.

The good news so far: he seems optimistic I'll have better outcomes since I'm a pretty 'trained' individual. He's cool with me training grippers on the surgery arm which is good. He thinks I'll be back to driving myself in ~4 weeks which is good because I can hopefully cut down on my disability time at work. He's good with me continuing to 'train' as long as I don't do anything dumb. So I trained a little today.

Felt good to not sit around all afternoon at least.