Papabrocs log

[papabroc]

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[papabroc]

Long story short I broke my leg last July, while dislocating my foot and tearing basically everything else down there too. Got a plate and six screws from that and couldn't squat or pull until October where I started out squatting 95x12 and pulling 185x12. I worked back up over the past months using the GSLP 3 days a week and lighter work 3 more days a week and kept a log over on that site till the forum came down recently.

Right now I'm still doing GSLP style for squat and deads, and moved my pressing to the 3 lighter days for weekly progressions. My most recent workouts were 345x8, bench 252.5x6, deads 395x10. Since I'm moving towards an upper lower split again I've added in supplemental lifts. I'm getting my numbers together for that right now and I will start the template on Sunday.

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[papabroc]

Squat
-->HANDS<--
<--FEET-->
^^^EYES^^^
Squat
355x5x3 (no belt)
All were below parallel, but a few were high for my squat. Chalking it up to a wider stance I took.

Pause skwerts (2count)
170x10 -Que up an obnoxious low back pump
205x10 -Why did I pick tens???
240x6,4x1 -Sweet baby Jesus save me. (Belted)

Rows
5 sets

Abs
3 sets



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[papabroc]

Monday
Bench
255x5x3
Sets got better as I went.

Press
92.5x10
110x10
130x10

Pull ups
6x2
2x3

Curls
85x2x5
85x11

Yoke
70 reps

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[papabroc]

Sunday

Squat
355x5x3 (no belt)
All were below parallel, but a few were high for my squat. Chalking it up to a wider stance I took.

Pause skwerts (2count)
170x10 -Que up an obnoxious low back pump
205x10 -Why did I pick tens???
240x6,4x1 -Sweet baby Jesus save me. (Belted)

Rows
5 sets

Abs
3 sets



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[papabroc]

Deads, no belt
405x8

Rows
200x5
220x3x5

Anderson squats
185x10
215x10
250x10

I snorted an ammonia cap prior to the set and apparently it causes me to forget how to count because I wanted 10 on that 405. I'm thinking about redoing the set on Friday and getting my ten

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[papabroc]

Cg bench
207.5x5x3

Klokovs
70x10
85x10
92.5x10

Lte
82.5x2x5
82.5x11

Pull ups
5x2,3x3

Abs
3 sets

Yoke
90 reps

Machine curl/pec fly
2 sets
Under an hour total


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[beastmaster103]

Impressive lifts...I'm curious, are the ammonia caps a difference maker? I envision Stallone turning his hat backwards in "Over the Top," prior to his arm wrestling match.

That's quite a recovery from tearing up the leg. I had done some GSLP, including the neck raises, but simplified things recently. Have you thought about competing in a PL meet?

[papabroc]

Be: 223 steady

Squat
260x2x3 no belt
260x3x3 belted

Front squat
195x10
160x10
135x10

90 minutes, haven't slept well the past few nights

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[papabroc]

Impressive lifts...I'm curious, are the ammonia caps a difference maker? I envision Stallone turning his hat backwards in "Over the Top," prior to his arm wrestling match.

That's quite a recovery from tearing up the leg. I had done some GSLP, including the neck raises, but simplified things recently. Have you thought about competing in a PL meet?

I'm not going to say the caps are anything more than a placebo for me, but it works for me if I use them infrequently.

I actually did neck harness daily 5x a week and my neck dropped a half inch.

As far as comps, I actually do compete, but I haven't in over a year. My partners did one a little over a year ago but I was having sciatic pain and since then I broke my leg and became a dad. I'm looking at a meet in August. I've gone 425-275-525 in the 220 raw open, and 435-310-540 in the gym. I can't express it in singles just yet but I'm way past those numbers now, and I was past that prior to my leg accident.

I love gslp since I prefer squatting to pulls even though my deads are kicking ass still. Also when I picked it post surgery and rehab I wanted to limit the total tonnage on my leg per week. SS would have had weeks where I squatted 3x and pulled 2x and I wasn't sure how my leg would take that. Also the same for my klokov choice over a normal press (I've hit 235x1)

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