Relentless Detroit 3 weeks out

10/13 Dynamic Effort Lower

TRX leg curls 4x10

Speed deadlift 455 5x1

Yoke bar goodmornings 145 3x8

Single leg hypers 4 plates 4x8

Situps on ghr 2x8

10/15 Speed bench

Speed bench – Short mini and long micro mini 165 5x5, 185 1x5, 205, 225x1

Db press on steep incline 80 x12, 9, 9

Banded scap rows – avg band 2x12

A1 neutral grip pushdown 4x10

A2 side raises 4x15

10/16 Bench assistance

Neutral grip pulldowns 4x8

Alternating db curls 3x8

Barbell rows 2x10

Drag curls 2x8

10/17 Max effort Lower

Tuesday my knee felt great. After the soft tissue work my swelling was down to as good as it gets.  Wednesday morning I took my dog for a walk and my knee was tender to talk on. It felt like I had a bruise next to my knee cap. The problem is I did no lower body and don’t remember hitting it on anything. Needless to say I tried to keep things simple and put as little pressure as possible on the joint.

Suspended yoke bar good mornings

Worked up to 365x2 – Very good for me from this position.

A1 long strap hypers 9 plates 4x10

A2 side bends 70 4x12

I trained a client then did Serrano slplit squats with a Purdue Barbell lifter. I think this caused my knee to swell more or stay swollen. I felt alright. I have a feeling my Lateral quad is tight and pulling my kneecap over enough to cause some issues.

10/19 Max effort upper

Had a visitor come in and train with me today. We had a good pace and he pushed me to work harder today. I am always grateful for those workouts.

Reverse band bench with elitefts strong bands

225, 275, 315x5

365x3, 405x2, 455x1, 495x1

515x1, add grey catapult 545x1, 565x1

Relentless Detroit - 4 weeks out

10/7 DE lower

Pretty beat up from last weekend so I kept things very easy.

Reverse hypers 8sets

Side bends 3 sets

10/8 DE upper

3 board

275, 295, 315, 335, 355x5

4 board

345 3x5

Speed bench

Short mini + long micro mini

185 6x5

Pushdowns 3x12

10/9 Upper assistance

A1 dumbell rows 130 3x8

A2 DD pulldowns 130 3x8

Jwalking 2x

B1 DB preacher curl 3x12

B2 hammer curls – bottom half 3x12

10/10 Max effort deadlift

Manual leg curls 3x5 assistance from avg band 3x5

Deadlift with plates raised 2 ½ inches (4 mats)

585x1

Add  jack sumo deadlifter

625, 675, 715x1, 750 close but no cigar.

10/11 Deadlift For Hope

The meet raised $2500 for Detroit Relentless.  I am very happy about this. 

After the meet I had some soft tissue work done. It beat me up pretty good but I felt better.

10/12 ME upper

Still beat up from the day before I did what I could.

Floor press with 120# of chain 185, 225, 255x1 ( I called it there rather than push it. )

Serrano overhead press 8 2x15

Relentless Detroit - 5 weeks out

9/30 Rep lower
Ball leg curls 3x12

Speed squats with light onyx band
225 4x2, 245 2x2, 275x1, 315x1

This was the first time I have done traditional speed squats in a very long time. I love it but my body just can't handle it.

stiff leg deadlift w/ 2 chain
315x6, 365 2x6

10/1 Speed bench
3 board
325 3x5

4 board
345x3
370x3
395x3

speed bench with short monster mini band
185 6x5

10/2 upper assistance
A1 dumbell rows
130 3x8

A2 pulldowns
4x12

B1 preacher curl
B2 hammer curl

trifecta
15x1

10/4 and 10/5 at the elitefte compound.
I was able to participate in the UGSS at elitefts.  Things went down like this.
Squat worked up to 510 in briefs

deadlift 4x isometric deadlifts superset with CAT deadlifts at 495. The last two speed deadlifts were 545 and 585.  These felt great even with it being the first time in a new jack sumo deadlifter.

Bench
Shoulder felt pretty good. The prehab work and neck stretching has helped.
Worked up to 530 in my single ply bash. I got some tips on how to twist the sleeves and how it should work.  I didn't get many reps but I am very happy with the end result.

I had a fantastic time with the elitefts family. I can't wait to go back.

Relentless Detroit - 6 weeks out

9/22 REP lower

band leg curl
TKE

box squat
235x3
285x2
315x11

Speed squat 235 and 120# of chain  3x2

long strap hypers 8 plates 4x10
abs

9/24 DE upper
Right shoulder felt normal with no issues but my left is still catchy and giving me issues.

If I push the bar very straight with the right grip I could do my board work but speed work was out.

3 board
315 3x5

4 board
315x5
330x5
345x5
370x7

4 board was 2 off my record and if my shoulder were healthy I think I could have gotten 10. But as long as I got 5 I can live with this for now.

band pushdowns - avg x50

serrano ohp 15 2x10
tates 40 3x12

9/25 upper assistance 
straight arm grenade pulldown 30 3x12

db curls
grenade facepulls
barbell curls

9/26 Max effort lower

Rackable camber bar box squat  with halfed monster mini band
185, 225, 275, 315x1


Stiff leg deadlifts
275 2x6

9/28 Max effort upper
Shoulder was still bothering me so I took it easy again.
bench w/ 120# of chain
black catapult 275 x3

reverse band jm press 185 5x6
reverse band rows 3x6
hammer curls