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This explains why I felt like dying the other day 😂

Agree with Andrew though thoroughly in regards to aerobic distance running having a negative correlation to the start>stop>start environment of a competitive game. I was told (incorrectly) to run cross country to help build a better stamina base for basketball at the end of my freshman year. I got really good at running steady for a 5k. And sucked ass in spring practice. It took the entire summer to get my explosive tendency back and, this is unquantifiable data, I felt LESS tired in the 4th quarter than when I was running distance. I bro science it towards wiring my body to explode consistently vs training it in slow, steady states. Just my uneducated pennies

Late night chest "day" lol! First week of upper body 5x5. Did 225 for barbell rows and 145 for ohp earlier in the week. Rows were a little easy and ohp was spot on for starting... I think. Starting bench at 255. Goal is to add 30lbs to each 5x5 over 8 weeks. I feel like my rows will add more, bench around that and ohp will probably only add maybe 15-20lbs but I'm optimistic. Tomorrow is deadlifts so excited for that of course. BW was a 192 tonight but I've ate like crap this weekend so must tighten up some this week.

Just sqautted for the 2nd time. Feeling better slowly. Staying at 225 for paused reps and a 315 paused top single. Still very light on accessory work. Feeling much more explosive tho. Deadlifts on Monday were great. Same rep scheme as squats for now. Just a lot of lighter volume to try and build up some endurance and base strength. Couple of SVJs pre lift today we're almost to pre injury numbers which is mind boggling considering the light weight I'm moving + the 10lb BW increase + the long layoff.

Successful back day. BB rows at 205 for 4x12 was easier than expected. May move to 225 next week. Lat pull, curls, face pull, low cable row, back extensions and core circuits after. Seated good morning finisher then ran through some dynamic leg warmups and tried a few box jumps. Felt ok. Can not WAIT to start lifting legs again! 😭 I can telly power/strength is down by my SVJ but the few plyos I've tried (depth jumps and a few ankle hope) feel good. Need to at least bike or jog some starting next week.

They didn't just beat the #1 overall seed... they dominated them!

So today was chest day and, in the spirit of the combine, a few of the guys decided to see what we can rep 225 for!

So... Warmup: bar x12, 135 x8, 185 x5, 225 x1, 275 x1..... And 225....


X19. Didn't move off my chest at all on the 20th so my buddy stepped around and took it off me (lol at the watching spot). I was shooting for 16-17 reps so I'm definitely pleased. Even managed 3x10 at 225 after. Then hit circuits for incline, triceps, pec fly's and core. Ended with shrugs for fun. BW was 189.6lbs. Cool stuff.

Ok so, general update time! Bench is now a solid 4x12 at 225. Rows are 4x15 at 185. Strict Ohp today was 135 x12, x12, x11, x10. meh. BW is 188-190 now. I've decided to continue on volume until I'm cleared to lift on legs THEN swap to 5x5 on upper body lifts and do volume on legs to get some GPP back on them. Additionally I won't be worn down by a ton of volume every day. After 6-8 weeks I'll swap and go 5x5 on squats and deadlifts and back to volume on upper body until my squat and deadlift are back to comparable BW ratios as before. Then hit some plyos hard for about 2 weeks and see where I'm at.

Rough plan at least.

Oh side note, tried a submax 1 step jump on Monday, touched 10'7 so still have some bounce. Knee was a little sore but not painful. Didn't push it tho.

So first week of 4x12 is in the bag and I'm pleasantly surprised. On bench I managed 225 for 12, 12, 12, then 9. Barbell rows 185 for all and had a lot left in the tank. 205 next week. OHP used 115 for reps and got it but the last 2 of each set were a conscious effort lol! BW is still 186.5lbs most days. I'm measuring quad and glute size later this week to at least track size loss in that regard. 

Sitting at the Ortho right now to schedule surgery so updates later!