5/3/1 w/WSFSB III Assist Template: Week 5 Bench Press

Hammer ISO Super Incline Press: 25x12, 30x10, 40x8, 45x6, 55x5, 60x5x2, 65x6 (Rep Out Set)

Assisted Dip Machine: 90 lbs assist x 10 x 2

Assisted Chinups (Light/Monster Mini Bands): 5 sets of 5

Hammer ISO Rows (Elbows Up): 75x12x4

Behind The Back Shrug: 100x13x4

Preacher Curls: 50x11x4

5/3/1 w/WSFSB III Assist Template: Week 4 Squat

12" Front Box Squat: 50x12, 65x10, 80x8, 100x6, 115x5, 120x5, 130x5, 140x6 (Rep Out Set)

Hammer Calf Machine: 110x12x4

Assisted Pistols (Average Bands): 4 sets of 4

45-Degree Hyper: 4 sets of 12

Leg Curls: 90x10x4

Lying Leg Lifts: 3 sets of 15

Assisted Situps (Light/Monster Mini Bands): 3 sets of 15

5/3/1 w/WSFSB III Assist Template: Week 4 Military Press

Behind The Neck Press: 45x12, 55x10, 65x8, 75x6, 90x5, 95x5, 100x5, 110x5 (Rep Out Set)

Assisted Pullups (Light/Monster Mini Bands): Rep out set to 6 reps, then 3 sets of 5

Hammer ISO High Rows: 70x12x4

Tri-Set:
Trap Bar Shrugs: 106x11x3
Pushups w/Feet Inclined 4": 3 sets of 19, 16, 12 reps
Reverse Curls: 50x9x3

Wrist Roller: 10x3, 10x2x2

5/3/1 w/WSFSB III Assist Template: Week 4 Bench/Deadlift

I've been pretty lazy this week, and sleeping like shit.  And today was Thanksgiving.  So I did two days of workouts in one day (took me 2.5 hours), then took a good shower and ate what must have been my smartest Thanksgiving meal ever.  Either my stomach is smaller, or I wasn't that hungry, or I was afraid of what would happen if I pigged out. 

As of today, 25 days and a wakeup left in Djibouti.

All Notation: Weight x Reps x Sets

Hammer ISO Super Incline Press: 25x12, 30x10, 40x8, 45x6, 55x5, 60x5, 60x5, 65x6 (Rep Out Set)

Assisted Chinups (Light/Monster Mini Bands): 1 set of 6, 3 sets of 5.  The band combination was the next weakest down from the average band.  As I did before, the first set was a rep out set, then I left one in the tank for the other sets.

Sumo Deadlift: 115x8, 135x6, 160x5, 170x5, 180x5, 195x8 (Rep Out Set)

Hammer Calf Machine: 100x15x3

Assisted Dip Machine: 105 lbs assist x 12 (felt too easy), 30 lbs of assist x 2 (weighed myself with shoes, lunch in my gut, ipod, and headphones at 223 pounds, Brzycki's formula came up with a 198 pounds computed max), 90 lbs assist x 10 x 2.

Hammer ISO Row (Elbows Up): 75x12x4

Bulgarian Split Squats w/Front Feet Elevated: BWT x 12 x 3.  Am not only continuing to gain reps, but it is now getting easier to hit depth.

Preacher Curls: 50x10x4

Behind The Back Shrugs: 100x12x4

Lying Leg Lifts: 3 sets of 14.  I felt as if I needed something to do besides assisted situps, and these felt safe enough.  No long pauses at the bottom, controlled motion, and no hip thrusts towards the ceiling.

Assisted Situps (Light/Monster Mini Bands): 3 sets of 15.

5/3/1 w/WSFSB III Assist Template: Week 3 Squat

All Notation: Weight x Reps x Sets

12" Front Box Squat: 45x12, 60x10, 75x8, 90x6, 105x5, 115x5, 120x5, 130x7 (Rep Out Set).

Hammer Calf Machine: 175x2x12

Assisted Pistols (Average band): 4 sets of 4

45-degree Hyper: BWT x 11 x 4. One more rep per set than last week.

Leg Curls: worked up to a 120 lbs 5-RM

Assisted Situps (Average Bands): 4 sets of 21

5/3/1 w/WSFSB III Assist Template: Week 3 Military Press

All notation: Weight x Reps x Sets

Behind The Neck Press: 45x12, 50x10, 60x8, 75x6, 85x5, 90x5, 100x5, 105x8.  Took me two weeks but I finally got my extra rep with 105 pounds.  Yes, it was THAT important!!!

Assisted Pullups (Average Band): 6 sets of 5

Hammer ISO High Rows: 60x14x4. 1 more rep per set than last week.
Pushups w/Feet Inclined 4": 4 sets of 18, 15, 11, and 8 reps.

Superset:

Trap Bar Shrugs: 96x11x4
Reverse Curls: 40x11x4

Wrist Roller: 10x3, 10x2x3. 

Payday!!!

Situps: 43
Pushups: 34
1.5 Mile Run: 13:29
Grade: Satisfactory High

Not the greatest I've ever done on the Navy physical readiness test (PRT), but I was happy.  Of course, I was nervous for the days leading up to the PRT:  I had started run/walking just 2 weeks before, 2-3 times a week on turf.  Running sucks, but it sure is effective and a lot less boring than the elliptical.  And I wasn't sure about how much my gym work, particularly my assisted work, would translate into more reps with bodyweight stuff after 3 weeks.  And more importantly, I was worried about my abs not being strong enough to take it: warfare pin or not if I so much as felt or heard something tearing, I was ready to quit.

I had looked in the OPNAVINST 6110.1H, the Navy's physical readiness instruction to see what I would need to hit just to pass . . . . . that's it.  For a satisfactory-medium grade I just needed 40 situps, 33 pushups, and a 14:45 1.5 mile run.  And that was all I was going to go for, to be on the safe side. I'm happy to say that with every rep being as deliberate as I could make it, my goal for the situps and pushups was right on the money.  The run was not easy: I paced off of someone who eventually finished with a 12:30 run so I ran the first half strong, and struggled on the second half but sprinted enough on the end to save me.  I think that being 18 pounds lighter than on my last PRT (January 2008) didn't hurt, either.  I was so out of breath but my abs felt normal, so it was a winded sigh of relief for me.

The situps were graded SATISFACTORY HIGH and the pushups were graded SATISFACTORY LOW.  The run was graded GOOD LOW, so I got an overall grade of SATISFACTORY HIGH.  A little better than planned, and I can only get better . . . . .

Slowly;)

Past 24 hours

Today was weigh-ins and bodyfat testing for Navy personnel.  While I had all the hope in the world to pass I took no chances, especially since I just started back up again recently.  So I did today's workout (sumo deadlifts) last night w/ a few extra sets thrown in for good measure.  Since I knew the neck measurement would be my trump card, I did my upper body day today.  My last meal last night was a cup of coffee with 30 grams of chocolate whey protein thrown in, to keep my stomach empty and cut the carbs while the workouts did the rest.  I got up this morning at 4, to do the workout - - - measurement was at 7-9AM.  I weighed in at 212 pounds, which was 10 pounds more than I weighed when I left Germany in October.  My neck was 17 inches with a 38 abdominal measure, or 22% bodyfat by Navy standards.  Fine by me.

Right now, I just want to take a nap.

All notation: Weight x Reps x Sets

Yesterday:
Sumo Deadlifts: 115x8, 135x6, 155x5, 165x5, 180x5, 190x8 (Rep Out Set).  One more rep than last week.

Hammer Calf Machine: 170x4x7

Bulgarian Split Squat w/Front Feet Elevated: BWT x 11 x 3.  1 more rep per set this week. 

Assisted GHR (Light/Monster Mini Bands): 4 sets of 7.  Almost as many reps as last week but with less band tension.

Assisted Situp (Light/Monster Mini Bands): 4 sets of 19.  Payday.

Behind The Back Shrug: 120x8x5.  Didn't have to do this but I thought I would just to slam the yoke for measurement day.

Today:

Hammer ISO Super Incline Press: 25x12, 30x10, 35x8, 45x6, 50x5, 55x5, 60x5, 60x8 (Rep Out Set).  One more rep than last week.

Assisted Chinups (Average Band): 6 sets of 5

Assisted Dips: 105 pounds of assist for 3 sets of 11.  Almost as many reps as with the 120 pounds assist.

Hammer ISO Rows (Elbows Out): 80x10x4

Behind The Back Shrug: 95x10x4.  This time it was done on a Smith machine, for more reps.

Superset:
Preacher Curls: 50x8x4
Wrist Roller: 15x1x4

5/3/1 w/WSFSB III Assist Template: Week 2 Squat

All Notation: Weight x Reps x Sets

12" Front Box Squat: 45x12, 60x10, 75x8, 90x6, 105x5, 120x3, 135x2, 150x1, 165x2 (Rep Out Set).  I didn't do them last week, I didn't want to run in the evening, and I wanted to see where I really was vice guessing.  So, I didn't do the single leg work and I put my effort into doing the front squats.  My guess was pretty much on the money: when I started training again, I had guessed a 165 front squat at 12" height and I got two reps with it in the second week.  Felt good to squat again even if I had no pop, and my abs held out pretty good.  But no more test, just to be safe.

Hammer Calf Machine: 155x6x5

45-degree Hyper: BWT x 10 x 4.  One more rep per set than last week.

Leg Curls: 75x12x4

Assisted Situps (Average Bands): 4 sets of 18

5/3/1 w/WSFSB III Assist Template: Week 2 Military Press

All notation: Weight x Reps x Sets

Behind The Neck Press: 45x12, 50x10, 60x8, 75x6, 85x5, 90x5, 100x5, 105x7.  Did not get the extra rep I wanted, but there is next week.

Assisted Pullups (Average Band): 5 sets of 5

Hammer ISO High Rows: 60x13x4.  1 more rep per set than last week. 

Pushups w/Feet Inclined 2": 3 sets of 18, 15, 11 reps.  I actually did better than last week with my feet on the floor, and these felt harder still.  This made me feel vindicated for not getting that extra rep on the shoulder presses.

Superset:
Trap Bar Shrugs: 96x11x4
Reverse Curls: 40x10x4

Wrist Roller: 10x3, 10x2x2.  Once I can get three reps for all sets, the weight will go up slightly.

5/3/1 w/WSFSB III Assist Template: Week 2 Deadlift

Today was like payday for me.  As I've said before, I either want to add weight or add reps and today I got some.  Pain-free.

All Notation: Weight x Reps x Sets

Sumo Deadlift: 115x8, 135x6, 155x5, 165x5, 180x5, 190x7 (Rep Out Set).  Smooth, and my inner thighs didn't strain.

Hammer Calf Machine: 140x8x4.  Since my calves are lagging, this is about the only lift right now where the weight will vary from light to heavy.

Bulgarian Split Squat w/Front Feet Elevated: BWT x 10 x 3.  1 rep more per set than last week, and the rust wasn't there.

Assisted Situps (Average Band): 3 sets of 18.  3 more reps per set than last week . . . . hurrah!  Next week, I think it's time to switch to a light band/monster mini band combo.

Assisted GHR (Average Band): 3 sets of 10.  1 more rep per set than last week.  Like the situps, It's time to lower the band assistance.

5/3/1 w/WSFSB III Assist Template: Week 2 Bench Press

All Notation: Weight x Reps x Sets

Hammer ISO Super Incline Press: 25x12, 30x10, 35x8, 45x6, 50x5, 55x5, 60x5, 60x7 (Rep Out Set).  One more rep than last week.  Hurrah!

Assisted Dip Machine: 120 pounds assistance x 13 reps x 2.  No increase in reps but, then again, I weighed 5 pounds more than last time.  Weak excuse, but I'm sticking to it;)

Assisted Chinups (Average Bands): 5 sets of 5.  Rather than up the reps, I upped the sets.

Hammer ISO Rows (Elbows Up): 60x12x4

Preacher Curls: 40x13x4.  Upped the reps instead of the weight.

Behind The Back Shrug: 80x15x4

5/3/1 w/WSFSB III Assist Template: Week 1 Squat

Being that this was my first week back in the weightroom, the deadlift day crucified my legs.  Today I was almost recovered from it, but my inner thighs were shot from the sumos.  So I skipped the front squats today as a precaution and attempted 6 sets of 3 on the assisted pistols w/average bands.  I managed to get 5 sets: on the 6th, I had nothing left to control my descent.

45-degree Hyper: 4 sets of 9.  I was worried about these, since I'm still babying my abs.  But my abs are starting to come around and these went pain free.  If anything, my lower back needs the work: I got a pump just from the first set.

Leg Curls: worked up to 90 pounds for 5 reps and a 105 pound 2RM.

Hammer Calf Machine: 110 for 5 sets of 10.

Assisted Situps (Average Band): 3 sets of 15.  Hurt and burned less today, even when I was more deliberate, so my abs are starting to wake up.  Note: these are done on a slant board, just because they lock my legs up solid.

5/3/1 w/WSFSB III Assist Template: Week 1 Military Press

All Notation: weights x reps x sets

Behind The Neck Press: 45x12, 50x10, 60x8, 75x6, 85x5, 90x5, 100x5, 105x7 (Rep Out Set)

Assisted Pullup (Average Bands): 1 set of 6, 3 sets of 5

Hammer ISO High Rows: 60x12x4

Pushups: 3 sets of 15, 12, 9 reps

Superset:
Trap Bar Shrugs: 96x10x3
Reverse Curls: 40x9x3

Wrist Roller: 10x2x3

5/3/1 w/WSFSB III Assist Template: Week 1 DL

Sumo Deadlift: I had guessed last week that 240 would be my max and I guessed good.  I slowly and carefully worked up to a 225 3RM (Brzycki's Formula calculates that to 240) not because I wanted to, but because I thought I might be able to nail the 5RM. This, after a 205x5 set. 

Hammer Calf Machine: Worked up to a 180 3RM.

Bulgarian Split Squats w/Front Foot Elevated: 3 sets of 9 w/BWT.  Rusty, very rusty.  Didn't even need weight and my legs were on fire.

Assisted GHR (Average Band): 3 sets of 8.  After this, my legs felt tingly in a good way.   Heck, I could have skipped the deadlifts and situps and leg day would have still felt like a success.

Assisted Situp (Average Band): 3 sets of 15.  The first set, I felt a little burn where the incision on my abs was done.  After that, it was less.  I know if I fire up some muscles that I haven't used in a while that I will feel it, I am leaving what I think may be a rep or two in the tank.

Yeah, I'm weak all over!!!

Baby Steps

It felt like Christmas Eve.  You know, when you're anticipating what is under the tree, what is in the box.  It has been just about 6 weeks post-op, and I was hyped.  A little subdued, too.  First day back in the gym today.

During the week, though, I had started to assess where was strength wise and range of motion wise.  I wanted to start on the right foot.  I didn't do full workouts, just test of some lifts with light weights and extra care in technique.  It was another lesson in having to eat humble pie: in the bench press, I could only triple 155 pounds, about 60-70 pounds less than my competition max (This is what surgery and very rapid weight loss will do to you).  And it took a lot of focus from me to do it, my abs let me know about it but not too bad.  I can now do one chinup but I had to be very careful doing it and I was contracting my abs from the very beginning.  I tried the ab crunch machines but they just didn't do it for me, and I couldn't get a feel for ab pulldowns.  So, brainstorming and having my green bands with me today, I tried to do incline situps with a green band over each shoulder and attached to the apparatus (I will try to film this). Eureka, it gave me just the right amount of assistance to take the initial jarring out of it.

Rather than spend this post explaining the structure of this workout, I will reveal it little by little. I am following Westside for Skinny Bastards III template: I'm trying to get muscle back but with less weight and more conditioning and the higher rep range for the assist work will accomplish that.  As Murph suggested, I am doing 5/3/1 for the main movement minus the 3 and the 1, to ease my body back and not fuck up the surgeon's work.  A few more machines here, for stability.  Less training to failure.

Let's do it.

All Notation: weight x reps x sets.

Hammer ISO Super Incline Press (weight is per movement arm): 30x12, 40x10, 45x8, 50x6, 55x5, 60x5, 60x6 (Rep Out Set).  Safer than the bench for now, and I get to work each side individually.

Assisted Dip Machine: repped out at 13 and 12 reps with 120 pounds of assistance (so I was only lifting 88 pounds).  When I can get 15 reps per set, I'll decrease the assistance.

Assisted Chinups (Average Band): 1 set of 6 reps, 3 sets of 5 reps.  With the average band to start with, I had no ab pain.  I didn't try to crank them out: I took it nice and easy, with a dead hang each rep.  The first set was to see how many I could do, then I left one in the tank for the other sets.  As my body adjusts, I'll switch to weaker bands.

Hammer ISO Rows (Elbows Up)(weight is per movement arm): 55x12x4.  In WSFSB, this movement should have been a rear delt movement instead but since I wanted to get muscle back, I wanted to move more weight.  So the second back movement will be a row, chest supported.

Behind The Back Shrugs: 80x15x4.  I didn't want to test every lift, as this was a sure route to get injured.  I have a structural balance spreadsheet with how all my lifts compare with the bench at its most optimal (I had to go through all my workouts to crunch the numbers).  So I computed a 165 1RM for the bench (155x3) using Brzycki's Formula, and the spreadsheet computes the max for the other lifts then I just figure the sets out from there.

Preacher Curls: 40x12x4

The workout went great.  No pain, didn't tear up anything, felt blissfully exhausted.  Now, we'll see how leg day goes.