This Is The Last Damn Run of S&C I’ll Ever Make

Last time I posted on this forum it was to ask for help with a disc herniation I suffered back in 2013. The outcome of all that was I did 6 weeks of PT and was released back to normal activity, including weightlifting. Nevertheless, the whole experience spooked me so bad, especially with my family history of back surgery in that same area, it put me off of weights. For almost a decade…

Now I’m almost 40. Over the past year I started doing some fight training (boxing & muay thai), roadwork, and bodyweight stuff. I started to feel like maybe I could pick up a weight again, so did a few months of intermittent, unprogrammed stuff. Just fucking around in the garage and backyard basically. I bought a sled and dragging that around felt good; bought some farmer bars and picking those up doesn’t seem to bother my back. Figured out how to rig up a hip belt for squats and that feels good too. I never stopped reading about strength training and I wrote out a program that theoretically incorporates all of my goals at this point: strength, hypertrophy, cardio, and endurance. I’m even throwing in some yoga every now and then. Maybe one day I’ll do the splits. Pursuing all goals at the same time means everything will come more slowly but that's okay. I have no particular numbers to hit and will never compete; just want to be strong and in shape and it's fine to take my time getting there.

Full disclosure: also started TRT about two months ago. 200mgs of test a week plus HCG to keep the balls from shutting off. I strongly recommend it and based on how I felt I probably should have done it at least 5 years ago. The mental benefits alone are worth it. Will be giving the recent SS podcast on that a look for sure.

Here are today’s stats:
5’9”
173lbs
19.2%BF per my bathroom scale. 22% per the Army’s neck to waist ratio way of figuring it (15.5” to 36”). I feel like it’s probably a little more than that. Maybe if you fellas play your cards right there will be some physique pics in this log.

Well, off we go.

I always jump rope for 5 minutes then do some reverse hypers (on the bench) and abs to warm up.

Farmer Walk 3sets x 30sec x 180 SS
Zercher Shrug 3sets x 10 x 110 SS

Face Pull 3sets x 12 x 25
Incl DB Shrug 3sets x 12 x 35
T3 Raise 3sets x 8 x 16
Band Y Raise 3sets x 12 x 20

Some decline situps after this.

Monday 5.30.22

Jogged 2.9 miles in 35 minutes.


Tuesday 5.31.22

Dips because my rack hasn't arrived. 0x10, 25 x8/6/5 RP, 25x7/5/4 RP
DB chest supported row 25x8x8
BB OHP 110 x 8 singles, 30s rest
Neutral grip pullup 0x8x3
BB Overhead shrug 70x8x8
Floor tricep extension 35 x8x8

Wednesday 6.1.22

Ruck 30mins w/20lbs

Thursday 6.2.22
off due to lack of sleep

Friday 6.3.22
Hip Belt Squat 110 x 6x5
Farmer Bar Deadlift 220x 12x1, 30s rest
Band Hamstinger 70x2x10
Bulgarian Split Squat BWx2x20
Gittleson Shrug 70x3x6

BW hanging around in the low 170s.

Saturday 6.4.22
Ruck 30mins w/20lbs

Sunday 6.5.22 off

Monday 6.6.22 missed due to sleep deprivation

Tuesday 6.7.22
Farmer Walk 180x3x34sec
SS
Hise Shrug 180x3x10

Face Pull 25x3x12
Incline DB Shrug 25x3x12
T3 Raise 20x3x10

6.8.22
ruck 35 w/25

THORS DAY 6.9

Bench 140x5/4/3 RP, 120x8/4/4 RP
DB chest supported row 70x8/8/8/8/7/7/6
BB OHP 97.5x1/1/1/1/1/1
neutral grip chin 0x3/3/3/3/3/3/3/3/3
BB Overhead shrug 70x8/8/8/8/8/8/7/7

120s rest between bench RP sets, 30s rest on everything else.

Friday 6.10.22

wamup w/ goblet squats, lunges, single-leg glute bridge, hip airplanes

Hip belt squat 110x7x5
Stiffleg sled drag 90x40ydsx5
Bulgarian split squat BWx2x15
mini set break to feed the baby
Gittleson shrug 90x8/8/6

BW 171.8
BF 18.3%