Kong's Gettin' Hodge

[GlasgowJock]

Bench:
Warmups: 5s with bar 135 225 275 315
Worksets: 5s with 355 385 405 405 405
405x5x3 is an all time PR!

Bloody hell, belated congrats mate! Strong stuff

[KDW]

Bench:
Warmups: 5s with bar 135 225 275 315
Worksets: 5s with 355 385 405 405 405
405x5x3 is an all time PR!

Bloody hell, belated congrats mate! Strong stuff

Thanks!

Split Squat: so weak but only way is up from here.

I had the same thought. BSS gave some crazy DOMS once, even at BW. Now that I am doing with DB's some weeks later, I look back and think "that's cool".

Do you think you can tolerate more upper-body stress by not going too heavy on lower-body stuff?

If that is the case, it is probably very minimal because my overall volume per week is much higher on lower body stuff now than it was in the past when I wasn't dealing with the injury. The intensity is much lower though. I think that (the higher volume while I can't lift as heavy) is helping me to retain my muscle mass, maybe even gain some. But I am, in general, more sore and fatigued these days from the higher volume than what I was doing before to be completely honest. However, I'd rather be this way that not doing enough to stay hodge.

Anyway, I think also when I lift heavier stuff (with lower volumes) my overall firing system is much more tuned up. So I am actually able to bench more weight. Basically, I always will bench more after squatting or deadlifting that if I just went in and tried to bench cold...even if the weights are lighter. I think its just that by that point everything is turned up and it carries over to the bench. When weights are heavier, my bench turns up even more. The only caveat is that I wouldn't be doing sets of 5-7 because the brighter the fire, the quicker it burns out for me. So I'd be doing sets of 2 or 3.

So sorry if that's not a simple answer but I don't think it is as simple to say less weight on lower will bring more weight on upper. The overall load and volume need to be taken into account and also the state of the lifter. With that said, I feel that when everything is back on line, this bench is going to blow up big time!

[KDW]

RDLs:
Warm ups: 135X6
Work sets: 6s: 205 205 225 225

Squats:
Warm ups: 5s: bar 135 225 315
Work sets: 5s: 345 365 385 405
Not really happy with how 405X5 turned out. I rushed the set up and throughout the set the bar was rolling around in my hand a lot which was pretty distracting. Distracting enough that I couldn't tell if my hip was hurting or not. Its probably because it was the first time in a while that I put 4 plates on the bar. The sight of it made me change mentally but not in a good way. Not scared...but not confident either.
Anyway the set with 385 was good. I could feel the hip at a low level but the set moved way better than 385 last week; so to me that's a win.

Cable Rows:
Work sets: 10s: 135, 145, 150, 150

[KDW]

Not the best day for training but put the work in and got a little more on the bar...

DL:
Warm ups: 5s with 135 135 225 225 315
Work sets: 5s with 365 375 375 375 315

Bench:
Warm ups: 4s with bar 135 225 275 315
Work sets: 4s with 365 390 405 415 415

Posterior Medial Taps:
2X8 with BW

[KDW]

Very quick one today:

Bulgarian Split Squat:
3X6 with bodyweight
2X6 with 10 lbs , 20 lbs respectively
Left leg is definitely still in the dog house. Feeling the hamstring today. Overall pretty good didn't need to hold on for 3 out of 5 sets.

Kneeling Press:
Warmups: (done in between Split Squat sets because I was pressed for time again.) 5s with: bar 95 135
Worksets: 5s with: 160 185 200 200 200

The RPE's definitely were higher on lower weights today due to ratcheting up the pace. Today we took our oldest daughter to see Cats in Philadelphia. It was a belated birthday present. Cats was meh but they did have good dancing. There is no storyline at all. I won't be seeing it again any time soon.

[KDW]

K here's a whole week, real quick:

Tuesday 6/25/2019
RDL: 6s with 135 205 225 245 245
SQ: 5s with bar 135 225 315 345 365 385, went for another set of 385 and started having hip symptoms so stopped there.
Cable Rows: 10s with 135 150 150 150

Friday 6/28/2019
DL: 5s with 135 225 275 315 345 365 375 385 395, then 405X3 bc symptoms..weight felt light but stupid ceiling due to injury
Bench Press: 4s with 135 225 275 315 345 365 385 405 415 420
I need start Friday workouts earlier so I'm not getting sleepy near the end. 420X4 on bench while sleepy is still pretty cool.

Sunday 6/31/2019
Bulgarian Split SQ: Look ma no hands!!!! 6s with: no load, no load, 10, 20, 30...getting better!
Kneeling Press: 6s with bar 95 135 165 195 210 215 215
Felt much more hodge this week because I didn't have superset Bulgarians with Kneeling press like last week to go see Cats.

[KDW]

This week in the gym:

Tuesday 7/2/2019
SQ: barX5X2 135X5 225X3 315X2 345X1; 375X5 385X5 395X5 405X5 better than last week! Some hip symptoms but not a ton.
RDL: 205X6 225X6 245X6 245X6 ez..ROM is from floor to lockout now. Going to add a mat for more range.
Cable Rows: 10s with 147.5 147.5 155 155....goofed on loading on the first two sets.

Friday 7/5/2019
DL: 135X5 225X3 275X2 315X1 355X1 395X1 435X1 455X1 (such weak...will improve though) 315X4X4 ez. Symptoms were high on first set of 315 but gone by last set of 315.
Bench Press: barX3 135X3 225X3 275X3 315X3 355X3 385X3 415X3 430X3 435X3*PR Match 440X3*New PR
I knew bench was gonna be hodge after having a nice Independence Day.
Posterior Medial Tap: 10 lbs 3X8 each leg.

Sunday 7/7/2019
Bulgarian Split SQ: Last week was no hands; this week....10 lb X6 each leg, 20X6 ea leg, 30X6 ea leg, SSB(45)X6 ea leg, SSB(45)X6 ea leg.
This week...I got a bar on my neck!
Kneeling Press: barX6 95X6 135X6 165X6 195X6 215X6 220X6 220X6
Shoulders felt fried today but I still was able to "add 5 lbs" ; )
Single Leg Deadlift: barX6 55X6 65X6 75X6
Haven't done these in a while but now I can do them with a barbell because I'm more hodge LOL. But seriously, I'm going to load this bad boy up over the next few months (if it stays in the rotation).

[ChrisMcCarthy1979]

Fine Benching, as always..

[NikhilT]

That bench is getting very freaky

[KDW]

That bench is getting very freaky

Fine Benching, as always..

Its all I got right now.

11 months of hip-itis is screwing my other lifts.

[KDW]

This week in the gym:

Tuesday 7/9/2019
SQ: worked up to 385X5 with pain, 395X2 405X2 405X2...The load did not feel heavy; so I just curtailed each set before hitting the symptom point.
RDL on 1 mat (full range): 225X6 245X6 265X6 265X2...extra ROM this week.
Cable Rows: 10s with 150 150 155 155..no goofing up this week.

Friday 7/12/2019
DL: worked up to 435X1 but failed on 455 due to symptoms, 345X5X3..should've been 5 sets but this week the symptoms didn't go away as the sets went along.
Bench Press: worked up to 445X1 and today was just not going my way. I felt overly fatigued and gave up. For the first time in a long time, my elbows were hurting pretty bad, and my quads were just torched.


Sunday 7/14/2019
Bulgarian Split SQ: BWX5X2 25X5X2 50X5(w/SSB)..quad burn
Kneeling Press: worked up to 165X6 195X5 220X(4+1) 220X(1+1+1+1+1)...had to start breaking up the last couple sets into clusters because today i was passing out with the overhead pressure.
Single Leg Deadlift: 45X6 65X6 80X6 80X6..booy burn

Now hopefully, I get rid of the quad and booty burn before Tuesday.

[DrHades]

Hey, @KDW. What's up? I was curious how you're doing on your rehab. Cheers

[KDW]

Struggle bus. Im too whack to post but I’m still training.