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Rodgerthat training log.

Sheiko
Week 3 day 1

Bench press
160x5
190x4
225x3
255 4x3
All paused

Squats
225x5
265x4
315x3
355 5x3
Also all paused and I passed out final squat because I exaggerated the pause and haven't eaten anything but it was all light and easy so no big deal it just fell in the power rack and then I got up and unracked the weights minimal fuss.

2" board press
190x4
225x4
255 5x4

Cable fly 4x6

Goodmorning
185 5x8

Stretch
Going rock climbing now.

Side note my wrist has to be tapped now cause I separated it on the weekend but nothing broken and no pain just instability.
 
Sheiko
Week 3 day 4
Deadlift pause above knee
260x3
315x3
365x3
390 4x2
Bench with chains (no chains I used two 80lb bands instead)
160x4
190x4
225 4x4
Leg press
900 5x6
Seated goodmorning
135 5x5


I have 4 days off cause I'm going out of town with no gym but I'll make my week in still just have to compact it at the end of the week and maybe do a double day.

Also my wrist is now officially fucked, tapped with wraps I have no problem but not taped and I can pull my hand off of my ulna and radius and fully dislocate it so I believe there is a tendon tear on the lateral aspect of my wrist
 
Current state of my wrist/hand
IMG_0600.JPG
IMG_0601.JPG
It reseperated at work and didn't just pop back in like the previous time it took some manipulating and biting of a stick. I'm going to be keeping my hand tapped like this for the next 7 weeks everyday all day to avoid it separating again and will be using straps for any pulling movement if it even feels like it's about to go again. There was significant pain this time around which sucks. Still going to compete and go through my prep but I'm going to have to pump the brakes on rock climbing and mountain biking which sucks the season just started
 

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  • IMG_0601.JPG
    IMG_0601.JPG
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RodgerThat said:
Current state of my wrist/hand
View attachment 67463
View attachment 67465
It reseperated at work and didn't just pop back in like the previous time it took some manipulating and biting of a stick. I'm going to be keeping my hand tapped like this for the next 7 weeks everyday all day to avoid it separating again and will be using straps for any pulling movement if it even feels like it's about to go again. There was significant pain this time around which sucks. Still going to compete and go through my prep but I'm going to have to pump the brakes on rock climbing and mountain biking which sucks the season just started
Click to expand...
Damn, hope you heal quickly!
 
RodgerThat said:
Current state of my wrist/hand
View attachment 67463
View attachment 67465
It reseperated at work and didn't just pop back in like the previous time it took some manipulating and biting of a stick. I'm going to be keeping my hand tapped like this for the next 7 weeks everyday all day to avoid it separating again and will be using straps for any pulling movement if it even feels like it's about to go again. There was significant pain this time around which sucks. Still going to compete and go through my prep but I'm going to have to pump the brakes on rock climbing and mountain biking which sucks the season just started
Click to expand...

Damn man i must have missed something, when did this happen?
 
RodgerThat said:
Current state of my wrist/hand
View attachment 67463
View attachment 67465
It reseperated at work and didn't just pop back in like the previous time it took some manipulating and biting of a stick. I'm going to be keeping my hand tapped like this for the next 7 weeks everyday all day to avoid it separating again and will be using straps for any pulling movement if it even feels like it's about to go again. There was significant pain this time around which sucks. Still going to compete and go through my prep but I'm going to have to pump the brakes on rock climbing and mountain biking which sucks the season just started
Click to expand...
Damn!! Take it easy man, I know that's easier said than done tho. Hope you recovery quick.
 
RodgerThat said:
Current state of my wrist/hand
View attachment 67463
View attachment 67465
It reseperated at work and didn't just pop back in like the previous time it took some manipulating and biting of a stick. I'm going to be keeping my hand tapped like this for the next 7 weeks everyday all day to avoid it separating again and will be using straps for any pulling movement if it even feels like it's about to go again. There was significant pain this time around which sucks. Still going to compete and go through my prep but I'm going to have to pump the brakes on rock climbing and mountain biking which sucks the season just started
Click to expand...
Shit bro. Get better and take it easy.
 
Sheiko
Week 4 day 1
2.5" board press
170x3
210x3
240x3
270 2x3
290 3x2
Squats
225x5
265x4
315x3
355 2x3
380 2x2
355 2x3
Decline bench
225 5x4
Chest accessory
4x6
Abs
3x10 ended up doing 3 super sets of 10 consisting of:
Scorpion leg raisex10
Full body roll outx10
Decline sit upx10
Repeat 3x

So I weighed in at 186 training weight today, I killed the cut already done it but I think pending it doesn't effect any strength I'm just going to see how far I can go to get the best WILKs possible. If it starts to impede bench as I know that'll be the first indecator I'll go into a 200 calorie surplus for the remaining time until the meet.

Felt strong as fuck today after having the past 3 days off. Wrist hurt like a mofo during the block presses but not the decline press for some reason. Still either way felt strong.

I've damn near maxed out my SBD belt too only have one more notch to go before I'll have to buy a smaller size which is crazy I once had 7 notches left
 
Just for reference on how much I've been slacking, this is the same day I pinned my final dose
IMG_0611.PNG
And exactly 7 months to the day later
IMG_0606.JPG
I'm down 9lbs but competition paused bench is up 15lb deadlift is equal and squat could possibly be higher just haven't gotten to test my true max since October
 
Sheiko
Week 4 day 2
Deadlift to knees
265x3
315x3
365x3
415 4x2
Bench press
160x5
190x5
225x3
255 2x3
270 3x2
255 2x3
Deadlift off blocks at knees
340x3
390x3
440 2x3
495 3x2
Lat pull down
5x6
Seated good morning
5x5
Stretch.

Gonna try rock climbing later with my wrist completely taped and a wrist wrap on, if it hurts I'll just leave though.
 
Sheiko
Week 4 day 3
Bench press with chains (no chains used 80lb bands instead)
160x3
190x3
225x3
240 4x3
Squat
225x5
265x5
310 x 3,5,7,4,6,8
Board press 2" board
160x4
190x4
225x4
240 4x4
Chest accessory
5x6
Dips
5x15
No stretch gotta go help replumb my dads basement and already late to pick up the hot water tank.

Benching 3 days in a row has me spent like a toddler who went swimming all day just tuckered to all hell.
 
Sheiko
Week 4 day 4

Deadlift 1 + 1/2 (x2) (aka hell deadlifts)
265x3
315x3
365x3
415 4x3
Dumbell shoulder press
65 6x3
Lat pull down
5x6
Hyperextensions
4x8

Stretch.

Did this one fasted at 6am felt lightheaded the entire workout to the point I felt high, never will I do those deadlifts fasted again
 
Also side note, final set of my hell deadlifts I was loud did the whole grunting and heavy breathing and everything to get myself pumped up for it. As soon as I finished the third rep I dropped it then some guy did that to wave thing you do when you want someone to take out their earphones to talk so I pull out one of my earbuds and he said "nobody wants to hear you yell or smash weights it's disrespectful to everyone trying to train" my response "ha! Fuck off" put in my earbud and unloaded my bar cause I ain't no douche then continue my workout. Mother fucker is new here he doesn't realize there is only 6 people in this gym that train everyone else is here trying to get a workout and he ain't one of the ones training so go fucking pound sand I'll continue to smash weights
 
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