This week I focused on deadlift both DE and ME LOWER days because it went so well with Andrew of Ironbound Barbell Club. I don’t want to lose my groove.
Next week, I’ll be focusing more on squats. I need to order my Elitefts Patriot Knee Wraps. I really hate knee wraps. They are the most uncomfortable thing I’ve ever worn in my life. But it’s just pain. Instead of focusing on the pain of the tightness that emanates from the wraps around my knees, I need to find comfort in the protection they are providing me. I find this extremely difficult and a new challenge that I will need to face in order to reach my goals.
My knee history is bad. Want a fun drinking story? Ok, fine. So, picture this, It’s a Halloween Party at my place. I used to have huge parties where people would end up laying all over the place passed out drunk and we’d continue with Bloody Mary’s in the morning. It was about 4 am and the party was raging. People all over my house partying, music blaring, I decide it’s a great time for us to gather as many people as possible on my trampoline. I was dressed up as Wonder Woman (of course I was). I remember people laughing, falling and bouncing. There was a young man I didn’t know, and I decided he should be picked up (I did this a lot when I was drunk. One day ask me to tell you the story of 2015 Nationals in Miami when we went to Sugar afterward. Anyway, I lifted the guy up overhead, I see a bumblebee laughing and she starts to pound her feet on the bouncy surface. Both of my knees cave under me. The weight of my body and the kid’s body on top of both of my knees as they now lower into the bounce and I hear the loudest POP! But I’m fuckin Wonder Woman, right? And shitfaced drunk so I somehow get myself back in the house to continue drinking. I don’t remember getting up the stairs to bed but I recall waking up a lot in pain. Both knees were waking me up. So, I tried to stand. Not happening, and now I’m sick from the alcohol and the pain. After scooting down the steps, I take a ride to the ER. I can’t walk so I have to be wheeled in a wheelchair. Of course, I must tell the ER intake person what happened. And the nurse. And the radiologist. And the Orthopedic doctor. And I’m still drunk.
All, four meniscuses’ torn. My ACL ruptured. I had a cadaver’s Achille's tendon replace the ACL. They also cut out the meniscus from that knee. The left one I didn’t fix. But I’ve pulled my quad tendon a few times. I also have a baker’s cyst that Dave fixed by wrapping in knee wraps and putting 405lbs on my back and telling me to squat it. At least that’s not bugging me lately. I need to get used to those sleeves. They don’t hurt as much as that morning at least.
TUESDAY, DE UPPER:
TEMPERING:
SHRUGS SPEED SPOTO BENCH: 7x3x55%, plus 2 chains ROPE PULL DOWNS: 3x10, plus partials SCAP CABLE PULLS: doubles and singles CABLE CROSSOVERS: 3x15, plus weighted stretch and iso hold HIIT 12 minutes: 60-second breaks: 4 rounds AB ROLLER BATTLE ROPES
WEDNESDAY, DE LOWER: GOOD MORNINGS:5x5 SSB FRONT SQUATS: 4x6 SPEED DEADS: 10x3x55% 225lbs, vs bands. The last set do AMRAP DB HOLDS: 2x 75lb dumbells. Max time: 1 min HIIT 12 minutes: 60-second breaks: 4 rounds 1.) UNDERHAND PULL UPS 2.) GROINERS
THURSDAY, ME UPPER: PIN PRESS: ME UPPER FINISHERS: 1.) DB FLY’s 2.) BARBELL SIDE LATERALS 3.)SIDE PLANK/STRETCH DE UPPER: PIN PRESS: 1x2x70% 1x2x75% 1x2x80% PR 1x1x85% 225lbs PR DB FLY’S: 3x8, plus drop set BARBELL SIDE LATERALS: 4x10 SIDE PLANK/STRETCH
FRIDAY, ME LOWER: DEADLIFT: 1x2x75% 315lbs 1x2x85% 365lbs 2x1x95% 405lbs 1x0x95% 405lbs FAIL 1x2x75% 365lbs BELT SQUATS: Wide stance4x6x75% 3 plates per side
