Training and knee surgery

The last few weeks have been a little unproductive. I was preparing for knee surgery and trying to finish what I could on our construction so that I could have it ready for concrete when I went in for my knee scope. Here are the workouts I did since 10/7

10/7
ghr 4x10

GCB squats
255x3
275x2
295x3
310x1
328x5

front squats 2x10
single arm farmers carries 3x20 yards

10/9

bamboo bar 3x25

grenade pushdowns
rolling db extensions
trap bar rows
band pull aparts
bb curls
hammer curls

10/11 BW 239.7

20# ankle weight leg curls 4x12
split squats 2x5

deadlifts
309x3
359, 399, 449, 488x1
add belt and briefs
538, 581x1, 631 miss (quit on it when I felt out of position)

rdl 309 3x10

long strap hypers 8 3x15
stir the pot

10/13

bench
275x5
add 5 board
313x5, 363x5, 401x5

single arm grenade extension 4x15
db rows 4x12
lying cable ext
rear fly
db curls

10/14

20# leg curls ankle weights 3x12
box squat
275x2, 313x1, 365x1
I would have done more raw if I had spotters
added briefs
405, 455x1
Not strong enough to control the gear at that depth. I was all over the place.

sumo deadlift
449 8x1

land mine 50 3x12

10/17 - Knee scope

Training log 9/29-10/3 with video

9/29/13
End of a low carb week. BW 237.5
Max effort upper

Steep incline
220x3
242x2
264x1
279x1
290x1 PR - or a very long time sinc eI have hit this
300x miss - wife touched the bar to keep it in the groove.

pushdowns 5x10
Tates 55 4x6
pulldowns (rotator bar) 4x12
A1 band facepulls
A2 band flys
A3 db curls

9/30
Finishing demo work at the house so I cut this a little short

GHR
3x8
rackable cambered bar squats
235x5
255x3
273x5
292x2
310x5

conventional deadlifts
223x10
310x8
407x6
457x5

10/2 speed bench

120# of chain with ez chain loader

bamboo bar
3x25 reps

grenade pushdowns
rolling db extensions with 15 seconds rest
trap bar rows
band pull aparts
bb curls
hammer curls 1/2 way up

10/3/13 Max effort lower

band leg curls 3x12

Since I am not doing the meet in two weeks I wanted to pull something heavy before my knee is scoped.
Sumo deadlift with plates raised 3 inches
315x3
365x3
405x3
455x1
495x1
545x1
585x1
add suit
639x1
677x1
709x2 PR

long strap hypers 6 plates
3x15

stir the pot
4x6 each way

Training 9/23-9/27

9/23 rep lower

GHR 4x6
MCgill situps 4x6

ssb squats
185x10, 195x10, 205x10, 225x10

Pull thrus 5x10 with 15 seconds rest between sets
Back raise with a pause at top 2x10
Stir the pot 3x8
neck harness

9/25 Dynamic effort upper
BW 240.6

Speed bench with 120# chain
155 9x3

Dead bench
265 and 60#of chain
6x1

grenade pushdowns 2x50
incline rolling db extensions 5x10 (15 sec rest)

9/26 upper assistance

hex bar rows 135 5x10
upright rows 95 2x21 (3 grips per set)

A1 barbell curls 2x8
A2 hammer curls - lower half only 2x15

Serrano pulldowns 2x6 left arm only (used to hit lower trap and pull shoulder down)

9/27 Max effort lower

Lying band leg curls 4x10

rackable camber bar squats
225x5
275x5
295x3
310x3
335x1
360x1

camber bar good mornings
185 2x8

TKE 3x?
side bend holds 3x 3x8sec

Demolition on our mud room has been started and I am doing it. I need to cut back training some so I can be productive with the demo work.

Training 9/14-9/21 Out of town training

The last two weekends we were on the road.  We were in London, OH at the elitefts compound and at Bayside Barbell in Santa Barbara, CA.

At elitefts I pulled sumo against light bands up to 635 on Saturday.

Sunday I worked up to a raw bench PR of 375 with some left in the tank and then hit some shirt work up to 500.

The following weekend In California I hit some muscular work and took my CNS work easy and just hit some muscular work to try and burn off all the carbs I was eating.

Back to your regularly scheduled training.

Training 9/4/13-9/9/13

9/4/13 DE bench

BW 240.4

3 board press
255x3
273x3
293x3
310x3
330x3

speed bench with short monster mini band
135 4x5, 145 2x5

meadows rows
120 3x8

pushdowns
barbell ext to nose
shrugs
side raises

9/6/13 Max effort lower

GHR+ light band
3x8

deficit deadlift 1 1/4 inch
310x3
354x3
397x3
441x2
486x1
add belt
536x1
579x1 PR
601xmiss

sumo stiff leg deadlifts
310 2x6
360 2x6
405 2x6

My knee paid a price for doing these.

Long strap hypers
leg raises
TKE and Serrano split squats
neck harness

9/8 Max effort bench

Bench against 30# of chain
223x3
253x3
273x2
295x1
319x1
325x1 PR

oh press
155x8
177x6

band pushdowns
wide grip assisted pull ups
rear flys
curls
neck harness

9/9 rep lower

trx leg curls
3x12

squats with reverse light band
332x3
257x2
383x3
404x2 ( think I shifted and pulled something in left leg near hip)
431x2 did 2 and the pain was terrible. Felt like something was cramping as I tried to push.

deadlift with plates raised 3 inches
360 3x8

pulldown abs
band good mornings

Training 9/1/13- 9/2/13

9/1 Max effort upper

223x5
273x3
310x4

add 2 board
331x2
351x1
364x1
379x1 - PR
397 x miss (out of groove to low)

pushdowns with avg band
wide grip pull ups with band assistance
rear flys
cable curls
cable kickbacks
decline db curls
neck

9/2 Rep lower
BW 240.6

TRX leg curls 4x10

reverse light band
310, 333, 357x3
382, 405x5

yoke bar squats 225 3x10

speed deadlifts 360 7x1

pulldown abs
band good mornings

I was cooked after this session

Training log 8/26- 8/29

8/26/13 REP lower

TRX leg curls 3x12

Yoke bar squat with 1 chain
253x3
273x2
288x3
305x3
320x3

Straight bar squats
223x10
233x10, 10, 6

Roller hypers
pulldown abs
band goodmornings
Serrano split squats

8/28 Dynamic upper

3 board press
237x5
255x5
273x5
292x5
310x8

Speed bench with short monster mini band
135 6x5

Meadows rows
pushdowns
barbell extension to nose
shrugs
side raises

8/29 Max effort lower (one day early)
BW 242.5

Roller leg curls
4 plates 2x12, 2x8

reverse band squats with light band
360, 390x1
add belt
410, 441, 464, 487, 502x1 (plus big olympic clamps)

sumo stiff leg deads 223 4x8
knee raises.