Damn work calls...can't they understand lifting is much more important?

5/17
OM
OHP 2x5 135, 3x145, 3x170, 5x190
rear delt raises 3x12 50
face pulls 3x10 80

Best overhead pressing session post surgery. Top set were all full ROM.

5/18

snatch grip deads 3x4 315

light bench day

paused bench 2x10 225
close grip bench 2x8 225
dips 3x15

Dave, you sure didn't let surgery get in the way of training and being awesome in general. Very impressive work in here. I'd call it rehab work, but that would do it a disservice. Great training.

5/19

Prowler push 8x40yds. 90 pounds on wet grass

barbell curls 10x65, 2x8 85

Been doing light one arm dumbbell curls with the injured arm for the past several weeks while watching television at night doing 20 rep sets working up from 5 pounds the first couple of days to 15 pounds the past few days. Today was the first day trying barbell curls, kept them very light, could feel them in the injured bicep but no real pain.

5/20

snatch grip deads 4x4 335

paused bench 5x155, 3x205, 5x245, 3x280, 2x315, 2x315
close grip bench 2-board 5x315, one-board 5x285. full rom 6x265
paused dumbbell bench 2x15 75
dips 15xbw,2x12 bw+45

Snatch grips still being done without a belt or straps but I'm right on the edge of what my grip can handle. Almost lost it on the last rep of the third set and again on the third rep of the last set. Had to wait about 20 seconds before doing the final rep of that set to avoid dropping it. I really don't like using straps so I'm going to try and gut it out on the snatch grips without them the rest of the week. I will take some extra time between reps if I feel my grip going.

Was hoping to get at least three paused at 315 but only got 2, at least they were legit solid paused reps. It felt really heavy so I decided to do another set at that weight just to get me back used to handling it, got two solid paused reps again. Still have a little ways to go to get back to pre surgery bench strength but I'm making slow progress.

Going slowly on adding weight to the dips. Wanted to get them back into the rotation while still trying to minimize the risk of reinjury.

For whatever reason this session took a lot out of me as I'm beat tonight.

5/21

snatch grip deads 4x4 335
conventional deads speed pulls 3x3 385
bent rows 2x6 225, 6x245
lat pulldowns 3x8 210

Had to wait about 15-20 seconds prior to last rep on the final two snatch grip sets because of my grip. First two sets of speed pulls reps were pretty quick, last set wasn't as good.

5/22

warm up- T handle swings

front squats 5x135, 5x175, 2x3 205
squats 6x205, 6x225, 4x275
ab pulldowns 2x12 100
spread eagle sit ups 2x15 45

Depth was good on squats but felt it more in my right adductor on each rep of the top set so had to shut it down. This has been a reoccurring problem for me when doing even moderately heavy back squats since tearing it as well as a hernia just above it 7 years ago. Front squats haven't been bothering so I figured I would try some back squats.

5/23

snatch grip deads 4x4 335
light bicep work both barbell and dumbbell curls

Cut out plans for any extra work today as the 4 times per week deadlifting is starting to wear me down a bit. Got the first three sets of snatch grips just resetting between reps. Had to take about 15 seconds between the last two reps on the final set.

wow 4 times a week deadlifting is no joke. I also see that the bench is starting to rise again.

I read about deadlifting sub maximal weights everyday for great gains. Might give that a run after the next contest.

Bulldog, Matty and GV- The four times a week, 12-week deadlifting plan with sub-maximal weights and snatch grips for the first eight weeks seemed like a great option for me coming back from surgery for a lot of reasons.
1) I needed some rep work to improve my form. 2) Due to the injury I needed to pull lower weights for an extended period of time post surgery. 3) The snatch grips figured to help me with my two major weaknesses in pulling-keeping the bar close to my shins and not getting my hips low enough when beginning the pull.

Things went well the first five weeks of this plan and not bad this week I'm just starting to get worn down a bit. No lower back issues at all and haven't used a belt on any set. The only two spots where I'm really feeling extra stress after deads are my quads and my traps for some reason.

I think the main problem I'm running into is I have been increasing the weight a little more than I should have been each week. Week 1 was 225, since that seemed very easy I went to 255 in week 2, 275 in week 3, 295 in week 4, 315 in week 5 and 335 this week. If I had added 15 pounds per week I'm sure I wouldn't be having any problems now. The other issue is I hate using straps and have avoided them and virtually every video I've seen of guys doing snatch grips with any significant amount of weight they are using straps.

My plan going forward is to just add 15 pounds each of the next couple of weeks and see how it goes. I would like to try to complete all 12 weeks as I do think all of the work is improving my form and will ultimately lead to a much bigger pull if I can make it through it.

5/24

OHP 2x5 135, 5x160, 3x180, 2x200, 12x135
side laterals 2x12 30, 10x 35

Both reps of top set were legit full rom and lockout. Could have done a partial third rep but decided not to. Minimal assistance work, trying to recharge my body a bit after feeling run down this week.