Metal's Peak

Metalhead1

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Saw the surgeon today. He played with my balls a bit and decided that even though I probably do have a slight hernia, its not one he considers needing surgery. Check up with him in a month.

Insurance fukks are dragging their feet on the mri. So im just gonna schedule with the pt again, and get this rehab shit rolling
 

Gibsonator

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in the meantime be careful and listen to yourself my dude, if and when that thought pops in ur head where ur like, naaah I'm good I'm goin for it! tell urself to stfu and play it safe for a bit. You make the injury worse you ain't lifting at all and will fall waay behind which sucks all the ballz.
 

Metalhead1

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in the meantime be careful and listen to yourself my dude, if and when that thought pops in ur head where ur like, naaah I'm good I'm goin for it! tell urself to stfu and play it safe for a bit. You make the injury worse you ain't lifting at all and will fall waay behind which sucks all the ballz.

Wise advice we all should be aware of.

Had I not been prepping for the meet, I would have backed off and let it heal. I've come to the realization that it was going to tear when it did, or 2 weeks at the meet.
 

Metalhead1

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So, the meet has come and gone. I didn't get to compete. The mri confirmed a hernia after all, along with a torn adductor.

Will be having surgery in August.

Still doing uppder body work 3-4x a week.

I've swapped back to conjugate training following the westside methods.

Dropped tren and drol the day of the injury, but bench strength and speed is still increasing. Plus, weight is still around 255.

I went with the sheiko routine for this prep. I feel its what I needed after consjlting with pob because my form on all 3 had many flaws. Which i think we corrected most of them.

Moving on to healing this groin, and moving to geared lifting after the healing process
 

TODAY

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Best of luck during the heal, man.

Any plans to see a physical therapist?
 

Metalhead1

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Best of luck during the heal, man.

Any plans to see a physical therapist?

Thanks.

Yeah I've been in contact with them, and they dont want to start anything until after I've recovered from surgery.

It's been two and a half weeks and I'm already considering starting my own. Bodyweight high box squats and progress down or something along those lines to get them activated
 

Metalhead1

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Last day of August, whats up with the surgery.

Had surgery on August 12th for the hernia. Adductor is still recovering. Finally got cleared, and started therapy for it this past week.

I've still been training as much as I can, but not fully to 100% yet until my hernia shit is completely healed. Next goal is to start squatting again.
 

Metalhead1

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How's things metal?

Going great. Been working on technique in gear and building strength. Adductor is finally chilling out so squats are on the rise. Already stronger than before.

I'm looking to do a meet in February if I get my stuff dialed the next month or so.
 

Long

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Going great. Been working on technique in gear and building strength. Adductor is finally chilling out so squats are on the rise. Already stronger than before.

I'm looking to do a meet in February if I get my stuff dialed the next month or so.

Awesome!!!
 

Metalhead1

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Started training with some knowledgeable dudes at a new gym. Back on the sheiko routine, but with a few alterations, and add ons for recovery. 5 days a week with a lot of volume.

After looking again, February may be a stretch. Lukcily there is another meet in April that i have my eye on now. That will allow me a full preparation foe everything.

Deca and NPP cycle starting soon in the meantime. Still sitting around 260. Going to drop to 242 before the meet.
 

Metalhead1

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Hit a new PR of 468 on squats tonight. 4 1/2 months ago, 470 was the number that took me out. This was a number that mentally had me mind ****ed for a while. So, this is a huge confidence builder going into the new peak starting in two weeks.

Shoulders and hips are feeling a little beat. So I'm going to take the time to heal up before getting it started.
 

Metalhead1

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2" Deficit Deads
355x3
415x2x4sets

4" Blocks Sumo
415x3
475x3
525x3
545x2x2sets
475x5

Concentric Good Mornings
225x5x3sets

Adductor/abductor strengthening

30 mins cardio after
 

Metalhead1

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Started hypertrophy phase for the next few weeks. Much needed, also.

I have a slight tear in my right rotator. Going to see the ortho Wednesday to get the severity, and rehab to get this shit healed up quick.
 

Metalhead1

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December 15, 2019
Warm up
Face Pulls (black bands)
2x20

Rage 2 board tested a nea shirt. Wasn't for me.

Speed bench (reds) (60 at top)
155x3x9sets

2 Board (reds)
265x3x3sets

Chest Supported Rows
60x20x3sets

Face Pulls
Gray black red
SS
TRI Finisher
Gray black red
________________________________________

December 16, 2019
Squats
265x5
331x5 + 78 chains
375x5x2sets + 78 chains
391x5x2sets
375x5 + 78 chains

Standing OHP
155x5x5sets

Rev Hyper
45x15x3sets

Rows
270x6x2sets
270x12
270x10
________________________________________

December 17, 2019
Sled Pull
8 trips
4 fwd 4 backwards
Belt loose on hips

Dimel Deads (black) 50
155x15x3sets

Rev Hyper
45x20x3sets

Band hamstrings (red)
3x50

Rev Hyper
70x30x2sets

Leg Raises
3x20
________________________________________

December 18, 2019
Warm-up
Sled drags
90x4 down and backs

Chest Supported Rows
50x10x3sets
SS
Orange Band Face Pulls
3x20

CG Bench 2Board 1RM
155x5 (red)
199x5 (red black)
243x3 (red blue)
287x3 (2 reds 5)
309x1 (2 reds black)
331x1 (2 reds yellow)
353x1 (2 reds blue) If easy add 5s
375x1 (3 reds) missed. Lost tightness

CG 3 Board
309x6
287x6x3sets

DB Decline Ext
35x8
45x8x3sets

Lat Raises
30x10x4sets
SS
Hammer Curls
30x10
40x10x2sets
________________________________________

December 19, 2019
Bamboo Holds (red)
3x5 holds

Giant Set x3
Plate Raise x15
Cable Face Pull x20 (purple red)
DB Lat Raise x25 (20)
Rev Pec Dec x30 (90)
Band Tear x60 (red)

Chest Supported Rows
80x10x4sets
SS
Band Face Pulls (black)
________________________________________

December 20, 2019
Squat Bow Bar (green) (120)
60% 331x2x8sets

Conventional Deads (2 reds) (100)
60% 364x3x6sets (2 reds blue 5)

Rev Hypers
45x20x3sets
70x20x2sets

Side Bends
80x15x4sets

Abs (gray)
4 sets

Work for the week. Monday was Sheiko oriented, because of my training partners, but I've branched off since then.

Back to conjugate style and addressing my own weaknesses. Posterior chain, abs, and upper back are my big focuses right now.

17 weeks out.
 

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