Weighted Chinup's Training Log

[weighted chinup]

Gentlemen, sorry for the late entries. Training sessions have been going well.

I took Wednesday as a rest day instead of Sunday just because I was real tired and beat up from the increases and other bullshit.

Here are Monday and Tuesdays entries though!

I will do the 85% / Wednesday session tonight and report back once I finish.

Monday

Bodyweight: 215lbs

Strength Increases @ 90%:
Weighted Dips +2.5lbs
Weighted Chinups +2.5lbs

Weighted Dips 3x3 @ 90%
115lbs @ 215lb bw
3,3,2

Weighted Chinup 4x3 @ 90%
100lbs @ 215lb bw
3,3,3,3

Weighted Hypers 4x3
135lb
3,3,3,3

Accessories: Tricep Press-down, Lying cable curl

Tuesday

Bodyweight: 215lbs

Strength Increases @ 90%:
Front Squat +5lbs
Weighted Pullups +2.5lbs

Front Squat 6x2 @ 90%
280lbs
2,2,2,2,2,2

Incline 5x2 @ 90%
2,2,2

Weighted Pullups 4x3 @ 90%
82.5lbs @ 215lb bw (real fucking happy with this one)
3,3,3,3

Accessories: Leg ext, dumbbell lateral raise, seated row.

Not much else to report as of now. Things are going good. Bodyweight stalled a little bit, need to increase food intake further, but training sessions are going good.

Will report back with 'Wednesday / day 1 @ 85%' session later tonight.

Thanks for reading.

 

[weighted chinup]

Last night's session below...

Thursday session:

Bodyweight: 215lbs

Strength Increases @ 85%:
Weighted Dips added volume
Weighted Chinup +2.5lbs

Weighted Dips 3x5 @ 85%
112.5lb @ 215lb bw
5,5,4

Weighted Chinup 3x5 @ 85%
95lb @ 215lb bw
4,4,4

Weighted Hypers 3x5
125lb @ 215lb bw
5,5,5

Accessories: Tricep Pressdown, Lying Cable Curl

Got slightly more reps on weighted dips at this intensity than I did last week, still slightly under total tonnage requirement. Fell slightly under total tonnage requirements on chinups as well but there was a weight increase so really not that bad considering.

Might not seem impressive but last time I performed this session at 85% my bodyweight was around 213 I believe, so pretty decent improvement in strength.

This session is surprisingly very difficult, not necessarily because of the volume or intensity, but it's just challenging to get my volume requirements in at this intensity and still make progress.

Not much else to report as of now.

Thanks for reading.

 

[weighted chinup]

Sunday is rest day. The amount of aches and small pains I've accumulated in the past week or 2 is starting to become really noticeable. Just kicked back today and upped the calories.

Friday and Saturday entries below.

Friday Session

Bodyweight: 215lbs

Strength Increases @ 85%:
Front Squat +5lbs , added volume
Weighted Pullup + 2.5lbs

Front Squat 3x5 @ 85%
260lbs
5,5,5, +additional set (3 reps)

Incline 3x5 @ 85%
5,5,5

Weighted Pullup 3x5 @ 85%
72.5lbs @ 215lb bw
5,5,5

Accessories: Leg ext, dumbbell lateral raise, seated rows

Saturday Session

Bodyweight: 215lbs

Strength Increases @ 75%:
Weighted Dips +2.5lbs
Weighted Chinup +2.5lbs

Weighted Dips 3x8 @ 75%
102.5lbs @ 215lb bw
7,6,6

Weighted Chinup 3x8 @ 75%
85lbs @ 215lb bw
8,7,7

Weighted Hypers 3x8
115lbs @ 215lb bw
8,8,8

Accessories: Tricep Pressdown, Lying Cable Curl

 

[weighted chinup]

Gentlemen, hope everyone is doing well.

What happened this past week....bad news.

I have a fractured humerus. This is why pushing has been very difficult for me for a while. Right arm is currently immobilized in a splint atm.

X ray so far indicated a malunion in the making if I let it heal naturally. It's difficult to get 2 separated bones to touch with compression when there is lots of muscle surrounding it apparently.

I met with an orthopedic surgeon. He wants to fix me now instead of wasting time waiting for a failed healing attempt. He said this will be the fastest and most effective with least down time. Seems ideal since I'm in my early twenties.

I agree with this. The good thing is I won't have any difficulty pushing after since there are no other injuries. Also since its bone it only takes several weeks post-surgery for full union and healing. I'm happy with this, no more pain is a fucking win. He said you will be able to do the same stuff no problem. Will be replacing dips w/ flat bench once I'm back.

Looking forward to it. Down time will be several weeks I imagine. Bone heals fast and strong thankfully.

Surgery is this Monday. ORIF for humerus fracture. Wish me luck.

WC

 

[RodgerThat]

Man glad you got that figured out and hopefully you'll be beasting out again in no time! Heal up bud hoping for a speedy recover.

 

[ROB581211]

Glad your getting things fixed the right way the first time. I'm sure you'll heal fast and be back smashing some weight in to time. Keep us updated brother

 

[Seven]

Sorry about that WC!! Like Rob said, I bet you'll be a fast healer. Speedy recovery and I wish you luck.

 

[turcao]

Good luck, you'll be back at it in no time

 

[jaymaximus]

Its good you actually went in. I know i got the bad habit of trying to "tough it out". Youll be back in no time, and with no injuries, better than ever.

You planning on just taking some time off, or are you going to turn into a giant leg guy?

 

[weighted chinup]

Its good you actually went in. I know i got the bad habit of trying to "tough it out". Youll be back in no time, and with no injuries, better than ever.

You planning on just taking some time off, or are you going to turn into a giant leg guy?

Time off I think. But since it's a bone, the recovery time is like 6-10 weeks for full union and recovery to 100% I think after surgery. As far as time off that's not really a lot so I'm not concerned. If I get cleared for light lifting earlier then maybe some squats but its a little bit concerning since I front squat. Too early to tell man, but I'll let you all know.

He's cutting me open on Monday so it won't be long before things start up again. I am actually pretty happy with this all things considered. All the docs that have seen me so far have been fantastic, the surgeon especially. Very knowledgeable and extremely helpful and they are pursuing the best treatment so I am able to perform at the same level with minimal wasted time and without lingering problems.

 

[Millard]

The good thing is I won't have any difficulty pushing after since there are no other injuries. Also since its bone it only takes several weeks post-surgery for full union and healing. I'm happy with this, no more pain is a fucking win. He said you will be able to do the same stuff no problem. Will be replacing dips w/ flat bench once I'm back.

Looking forward to it. Down time will be several weeks I imagine. Bone heals fast and strong thankfully.

Surgery is this Monday. ORIF for humerus fracture. Wish me luck.

Injuries suck I'm sorry to hear the bad news. Good luck and please keep us posted with a recovery log.

 

[FuriousWO]

Man that blows brother, I've Been following along silently. You'll be back at it in no time.

 

[D-Ballin]

Hope you heal up brand new brother. Sucks having to kill a cycle, but better that you got it figured out and can get ahead of it now. Good luck, hope your surgery runs smoothly.

 

[Perrin Aybara]

Good luck and I hope you can get back to it pain-free soon.

 

[lightspan]

Hate to see this, been following along silently with @FuriousWO. We are back here in the cheap seats.

Hope the surgery goes well and you have a speedy recovery.

 

[Oregongearhead]

Do you blame the dips for your injury ? They can place alot of strain on the humerus ...Goodluck & Speedy recovery !

 

[weighted chinup]

Do you blame the dips for your injury ? They can place alot of strain on the humerus ...Goodluck & Speedy recovery !

Thanks! and yes, Heavy dips seem to have been the most likely contributor to the problem at this point. Breaking a humerus isn't really a common weightlifting injury but dips have the potential to cause it if your arms twist at any point I believe. I'll be doing flat bench moving forward, it's more fun anyway.

 

[weighted chinup]

Thanks fellas for the well wishes, it is definitely appreciated.

Just checked in at day surgery right now and currently waiting. Will report back when the operation is done.

 

[weighted chinup]

Surgery went good.

I woke up after everything was finished just before noon (Monday) and could leave a few hours after. Took a while to get discharged because of the nausea and drowsiness.

Extremely drowsy but feeling better since I've been home for a while now. Surgeon wants to talk on Friday about recovery and time lines I believe.

Thanks again for reading. Log will probably go quiet for a while now until I'm healed and training can resume. I'll probably make a retrospective recovery log in the men's health section of meso detailing how long it took to return to lifting heavy from this kind of surgery once I'm 100% since that kind of info is very useful for guys looking at surgery.

The training log will resume when training starts again. Won't be long I'm sure . Again, thanks for reading.

 

[RodgerThat]

Hey bud just checking to see how's the ol bone healing up? Any progress happening yet? Know it hasn't been long since surgery but you been able to do leg workouts on machines or anything yet?