Jerry R's log

[Jerry R]

Two handed over head press (barbell)
20@45
16@65
12@85

Close grip bench
5@95
5@145
9@180

Forgot the orthopedic therapist told me to do arm curls to offset bench on my bicep ligament.
8@45
8@55

Getting closer to where I want to be. All the strength calculators say 9 reps at 180 is around 230 pounds. I have always been 5-10 pounds ahead of the calculators. Who knows, maybe by May I can get to 265-270 or even more. Close grip is way harder than regular width bench for me. I am finally able to do my favorite, over head press. Hopefully by next summer I will be back over 150 on ohp.

[Jerry R]

Mid grip bench
10@45
10@95
5@145
3@185
1@215

Overhead press
30@45
23@65
16@85

One hand skull crushers
3x10@25

kettle bell curl
3x8@25

[Jerry R]

Bulgarian split squat
20@20
20@25
15@45

[Jerry R]

Bench
20@50
10@100
10@150
3@185

Just as I was locking out my 3rd rep, I felt something tear in my shoulder. Now I have a knot where my bicep ligament attaches to the shoulder. No surprise that Orthopedic shoulder doctor said rest for 2-3 months! Really? Something also in the front deltoid closest to the collar bone. Nothing new, as most of my right shoulder is junk. To top all that off I had diarrhea most of the day too! Never heard that you could become intolerant to tomatoes, the ones I grew myself! Just fresh tomatoes. Damn, I wait all winter to have fresh tomatoes in early spring. I start my tomato seeds just before Thanksgiving. This getting old really sucks! Oh well, I'll just make another come back.

I'll be back when I get healed/better.

[Jerry R]

I sent an email to Brian Carroll, the first man to squat 1,300 pounds, who had worse back trouble than me. He tried everything and finally flew from Jacksonville, FL to Canada to meet with Dr Stuart McGill.
He is now a certified McGill practitioner and they wrote a book together called, The Gift of Injury. I explained to Brian what I have been going through the last 4 months and he said he did the same thing only longer before he meet Dr McGill. Brian told me to wait 3-6 months after I had no pain before trying to lifts weights. Instead after no pain do the McGill Big 3 exercises. Brian took this same advice and went on to win another World Title before retiring from competition. He retired at 37. I plan on retiring when I die! Brian still does the McGill Big 3 everyday. I started yesterday and will try to do them everyday too.

[Jerry R]

I just couldn't stand not lifting any weights. Bench only hurts my shoulder so I did bench in 95f+ in my garage gym.

close grip bench
8@95
5@145
4@185
3@205
1@215
1@220

I have a date in mind to try some light Anderson pin squats about 4 inches above competition depth, August 14th. That would give me 4 weeks to train for the Raw Nationals in Memphis. If I can do it with my back, I just want to at least set the squat record. Then in May go back to Memphis for the World Masters Cup and set the squat, deadlift, and total records. It all depends on my back.

[Jerry R]

Close grip bench
10@45
10@95
10@145
5@170
5@185


I forgot to list Sunday's workout.
Close grip bench
10@95
10@145
3@185
1@205

Decided to try a squat, so I did 1 rep with 185 full squat. So far no pain. I will try to do a few more reps with the same weight Friday. Keeping my fingers crossed!

[Jerry R]

Looks like another 3-6 months before I can really do squats and deadlifts. I did 185 and 225 squat with no pain then just unracked 275 and had a lot of pain. I'll just keep walking and doing the McGill big 3
until my back is completely healed. I keep picking the scab and having setbacks. Taking the advice from Dr McGill and let my back heal. The disc is healed and back in place but the Facets aren't healed. They say they can take up to a year to completely heal. At least I had a great report about my heart and results from nuclear stress treadmill test.

I'll do my close grip bench Sunday.

[Jerry R]

Close grip bench
10@45
10@95
10@145
6@185
2@205

[Jerry R]

Bulgarian split squats
3x10@20
1x10@45
Not much, but the best I can do for now. I am going to rig something that I can hang plates from, like a rope or strap, and work my way up to around 150 pounds each leg on Bulgarian split squats. I have to have perfect form or they hurt my back too. Hopefully I can start back training with real weights by November then go to Austin, TX in January for the Texas State Championship.

I will have to use the bar instead and do the heavier Bulgarian split squats. I tried a wide strap and it hurt my neck. I'll go out in the garage and use the power rack for them.