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nickp8
11-15-2009, 05:40 PM
I am starting this log to track the progress of my recovery. I broke my leg in september (spiral fracture in the fibula right above my ankle) and have had 2 surgeries since then.I just got off crutches a few days ago. Before my injury I was using the 5/3/1 program with great results, so I will continue with that. No squats yet because I have no range of motion in my ankle. Also I will be starting with rack pulls and working my way down to the floor with the progress of my ankle mobility.

nickp8
11-15-2009, 05:47 PM
Deadlift/ Military Press Day 11/13:

Rack Pulls
135x20
225x12
315x5
370x5
395x5
420x12 (left some in the tank since it was my first day pulling in 2 months)

Mil. Press
125x5
135x5
145x8

Pull Ups
4x10

DB Rows
100x10
125x10
150x8
150x6
180x6

Lateral Raises ss w/ Band Pull Aparts
3x12

nickp8
11-16-2009, 08:42 PM
Bench Day 11/16

Bench
245x3
265x3
285x9 (getting closer to where I was...305x10 before I broke my leg)

Floor Press w/ Fat Grips
185x10
185x10
185x10
225x10
225x10

Pull Ups
3x10

Lat Pull Downs
3x10

DB Shrugs
100x20
125x15
150x12

I am going to try and box squat on wednesday with a real wide stance. I typically squat with a pretty close stance and high bar, but my ankle doesn't have the flexibilty to do that.

nickp8
11-17-2009, 11:51 AM
Physical Therapy 11/17

A bunch of useless stuff including stepping up and down on fake stairs, it really seems like the therapist doesn't know what she is doing. Since I didn't feel like I got anything out of it I went home and did some stretches and other movements with light bands. Curious to see how squating will work out tommorow.

Coke
11-17-2009, 02:38 PM
Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.

nickp8
11-17-2009, 02:49 PM
Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.

Thanks for your kind words, the doctors said I will get all my strength and range of motion back so I'm not to worried about it. They said it will take about 6 weeks, I just need to keep working hard.

nickp8
11-18-2009, 12:45 PM
Physical Therapy 11/18

A bunch of stretching and band work for my ankle.
Iced it for 20 minutes.

Going to try and squat in a little bit.

nickp8
11-18-2009, 03:26 PM
Squat Day 11/18

Box Squats

Bar x20
135x15
135x15
135x10
185x10
225x6
225x6

This was my first day squating since I broke my leg in September, Overall I was suprised how easy the weight felt and there was no pain in my ankle or around the break, but the pain in my quads was insane. It felt like I was getting stabbed. I guess that's what happen when you don't use a muscle for a few months.

Hamstring Curls
4x10 (really light just tried to get the blood flowing in my right leg)

Calf Raises
2x10 (right leg only, basically just used this as a weighted stretch)

Back Raises
5x12

Next week I will pick up the pace a little more on legs.

nickp8
11-19-2009, 11:26 PM
Mil. Press/Deadlift Day 11/19

Pull Ups
4x10

Rack Pulls (just below the knee)
135x15
225x10
315x5
495x3
420x3
455x3
495x1
545x5

Went heavier than I was supposed to but I want to know where I'm at, the weight felt good but it's not where it was.

Mil. Press
135x3
145x3
155x10

DB Rows
100x15
150x12
150x10
180x8
180x8

Lat. Raises ss w/Fat Grip DB Curls and Band Pull Aparts
3x12

Band Pushdowns
3x30 w/ light band

The ankle is feeling better every day, but I need to remind myself to be patient and not push to hard.

Coke
11-20-2009, 08:43 AM
Fine numbers with the squats after the mishap...looks good overall for you Nick.

nickp8
11-21-2009, 01:54 PM
11/21

Cardio
Step Mill 25 min.
Stretched my ankle and calf
Foam Rolled Calf
Iced ankle for 20 min.

Feels a little stiff after working on it, but my range of motion is definately improving.

nickp8
11-23-2009, 06:19 PM
Bench 11/23

Bench Press
135x25
185x15
225x5
245x5
275x3
305x1
335x1
355x1

Wanted to see where my bench is since my injury. I had about 20lbs. left in me so I am still not back to where I was, but I am getting closer.

Floor Press w/ Fat Grips
225x10
225x10
225x10
225x10

Pull Ups
5x8

DB Rows
100x12
150x10
150x8
180x5
180x5

I am back to my normal weight but I definately have some extra body fat and less mass on my legs. I also went to physical therapy this morning and I am definately making good progress there, so all is well.

nickp8
11-25-2009, 11:36 PM
11/26 Back and Bi's

Got to lift with Tom M. today since he was in town for Thanksgiving.

Lat Pull Downs
Pull Ups
DB Rows
Hammer Strength Rows
Hammer Curls

Don't really remeber the sets and reps, nothing to crazy though. Happy Thanksgiving everyone.

nickp8
11-27-2009, 10:32 PM
Mil. Press 11/27

Mil. Press
135x5
155x3
185x12

Close Grip Bench w/ Fat Grips and Doubled Mini Bands
135x15
185x12
225x12

DB Tricep Rollovers
50x20
50x20
50x20

Chest Supported Rows
90x30
90x20
90x15

Band Pull Aparts
3x20

Completely aimless workout tonight I have no idea why I did what I did. I was supposed to doRack Pulls but my ankle has been throbbing so I decided to be smart and not do anything to make it worse.

If anyone knows how to put videos on here from a blackberry let me know and I will start putting up videos.

Coke
11-28-2009, 08:36 AM
Workouts are looking nice man.

nickp8
11-29-2009, 10:25 PM
Squats 11/29

Box Squats
135x15
135x12
185x12
225x12
275x12
315x12

Squats felt really good tonight. This is only my second time squating since I broke my leg, but my strength was ok which was suprising. This was by far the thing I have been the most worried about, so I am definately happy with my progress.

Leg Press
3x15

Hamstring Curls w/ Bands
3x15

Back Raises
3x20

nickp8
11-30-2009, 09:28 PM
Bench 11/30

Bench Press
235x5
255x5
275x14 (one off my PR)

Incline DB Press
100x10
100x10
100x10
100x10
100x10

Pull Ups
Bw+20x10
Bw+20x8
Bw+20x5
Bw+20x5
Bw+20x5
Bw x15

DB Rows
100x12
180x6
180x6

Push Downs
3x30

Abs
3x10

Body weight today was 246.

nickp8
12-01-2009, 01:34 PM
Physical Therapy 12/1

Bike 20 min.
Ankle mobility and strengthening w/ bands
Calf Raises
Ice 20 min.

It's coming along but I still have a limp and it still gets very sore at the end of the day. Also stretched out my chest and shoulders really good today because they were sore as hell from last nights workout.

Coke
12-02-2009, 07:58 AM
Solid training overall bro.

nickp8
12-03-2009, 10:12 AM
Thanks Cocoa, it's not where I want to be but I am getting closer.

nickp8
12-03-2009, 10:23 AM
Squats 12/2

Box Squats
135x20
185x15
225x6
275x6
315x3
365x3
405x3

Shut it down there, I had a little left in me but as you can see in my logs I am jumping up weights very fast and don't want to hurt my progress. I also tried to squat without a box witgh just the bar. I am very close to being able to do that, I just need my ankle to loosen up just a little more.

Power Squats
2ppsx20
3ppsx15
4ppsx12
5ppsx10
6ppsx8

Stiff Leg DL's w/ DB's
100x12
100x12
100x12
100x12

Back Raises
3x20

Bike
20 min. (more of a prolonged cool down than cardio)

Coke
12-03-2009, 12:09 PM
Pulled off a great leg day Nick.

nickp8
12-04-2009, 12:21 PM
Pulled off a great leg day Nick.

Thanks for the support Coke. I appreciate you checking out my log.

nickp8
12-05-2009, 10:33 AM
Mil. Press/ Deadlift 12/4

Military Press
135x12
155x3
185x3
225x3

Rack Pulls (3 or 4 inches below the knee, belt only)
225x8
315x6
405x5
495x3
545x1
600x1

This was supposed to be my 3 rep week with 5/3/1, but I was feeling good and wanted to lift some heavier weight.

Pull Ups
6x10

DB Rows
150x8
150x8
150x8

Lateral Raises ss w/ Front Raises
20x15
20x15

DB Curls
2x12

BB Curls (4 different grips no rest in between)
105x8,8,8,8

Coke
12-05-2009, 07:57 PM
Super session dude, like them numbers.

nickp8
12-07-2009, 09:44 AM
Bench 12/7

Bench Press
135x20
185x10
225x5
255x5
285x3
315x7 (this ties a PR)

JM Press
135x12
135x12
135x12

Hammer Strength Inclines
2ppsx15
2ppsx15
2ppsx15

Pull Ups
5x10

Abs
3x15

Coke
12-07-2009, 05:01 PM
3pps x 7 with the bench press is quite impressive dude.

nickp8
12-08-2009, 11:00 AM
3pps x 7 with the bench press is quite impressive dude.

Thanks Cocoa, now I just need to get to 405.

nickp8
12-08-2009, 11:12 AM
I wasn't happy with my workout on Sunday even though I tied a bench pr. I felt like I half assed the rest of the workout and it wouldn't stop bothering me so I said screw it and did my workout over with a few changes.

Bench
135x20
225x10
255x5
285x3
315x7 (happy that I hit the same number as the day before and I know benching 2 days straight wasn't the smartest thing but I needed to do it for the mental reasons.)

Pull Ups
BWx10
BW+55x6
BW+65x3
BW+75x3
BW+90x3
BW+100x3
BW+100x2
BW+100X1 (this is the first time I tried going heavy with weighted pull ups and I am definately happy with the weight I used)

Chest Supported Rows
2plates x15
3plates x15
4plates x15
4plates x15

Seated DB Clean/Tricep Rollovers/DB Curl superset
10/20/10 w/50lb. DB's for 3 sets

Defintaley made up for the workout the day before, like I said it may not have been the best idea physically but mentally I needed to do it, and I got the 315x7 on video so that's a plus.

Coke
12-08-2009, 12:27 PM
Getting back to the benching that way so soon is great...impressive pullups too.

Tom Mutaffis
12-08-2009, 12:35 PM
Nice work on the two different 315x7 workouts, sounds like your bench is coming back strong.

nickp8
12-08-2009, 12:52 PM
Thanks Cocoa. Tom you got me hooked on the weighted pull ups, and my bench is back to where it was now I just need to hit 405.

nickp8
12-09-2009, 05:44 PM
Physical Therapy 12/9

Stair Climber 15 min.
Single Leg Calf Raises 3x15
Step Downs on stairs 3x15
Band stretches 3x15

Then the doctor did some other stretches to loosen up the ligaments and the joint. A lot of my mobility is back, now I need to get the strength and control back.

nickp8
12-09-2009, 10:44 PM
Squats 12/9

Box Squats
135x20
185x12
225x5
275x5
315x5
315x14

Power Squats
5ppsx8
5ppsx8
5ppsx8
5ppsx8

Back Raises
3x20

Everything felt like crap today, absolutely everything. I could tell from how just the bar felt that this wasn't going to be a great squat day. My ankle was tight and I got a little pain in the knee on my injured leg. I am going to deload next week.

nickp8
12-09-2009, 10:44 PM
:indian:

nickp8
12-11-2009, 10:55 PM
Mil. Press/ Deadlift 12/11

Mil. Press
145x5
165x5
185x5

Deadlift
135x5
225x5
315x5
405x5
500x5

This was my first time deadlifting from the floor since I broke my leg Sept.7. I couldn't be any happier with todays weights. I also did this without a belt, with a squat bar, and in a pair of Jordans because I left my chuck taylors at home. I probably had 2 or 3 more in me but I didn't want to push it to far.

Lat Pull Downs
stack x15
stack x12
stack x10

Lateral Raise Machine
100x15
100x15
100x15

Single Arm Barbell Curls
45x8
55x8
55x8 If you haven't tried these, try them. In my mind they are one of the best bicep excersises

Tricep Pushdowns
115x30
115x30
115x30

Tonight was a great workout, it feels amazing to be able to deadlift again.

Coke
12-12-2009, 10:43 AM
You resuming the deads now after a few months away from them is great news.

nickp8
12-12-2009, 05:27 PM
You resuming the deads now after a few months away from them is great news.

Thanks Coke, deadlifts are my favorite excersise so it made my day.

nickp8
12-14-2009, 11:27 PM
Bench 12/14

Bench

135x20
185x15
225x5
255x5
275x5
295x5

DB Floor Press
100x20
100x15
100x12
100x10 (I forgot how much I like these)

Weighted Pull Ups
BW x10
BW+55x5
BW+75x3
BW+95x3
BW+95x3
BW x20

Snatch Grip Barbell Rows
135x15
135x15
135x15
135x15
135x25

DB Cleans
25x25
25x25

Machine Flys
90x20
90x20

Nothing special today, just taking it easy didn't push bench or anything today my pec/delt tie in on my right side feels a little tight.

Coke
12-15-2009, 04:16 AM
Session is looking fine throughout.

nickp8
12-15-2009, 11:58 PM
Squats 12/15

Barbell Squats

135x12
185x10
225x5
225x8
275x5
315x3
315x3
315x3 This is the first time I have done normal squats since I broke my leg. My strength wasn't to bad and I was able to go below parallel. When I got to 315 it was light but my right leg was shaking so I kept the reps low and focused on staying as light as possible. I am going to try and focus on some single leg excerises like lunges to help my right leg catch up, and I am going to cut the the acc. lifts out for my left leg. I'll try this for 3 weeks and see how it goes.

Leg Press
6pps x8
8pps x8
8pps x8

Hamstring Curls
3x12

BW is 246

Coke
12-16-2009, 06:54 AM
Keep working on that right leg man, one day it may overcompensate...solid squats and leg presses.

-JM-
12-16-2009, 08:12 AM
Awesome lifting in here Nick. Do you plan to compete at all, once you have fully recovered?

nickp8
12-16-2009, 09:30 AM
Awesome lifting in here Nick. Do you plan to compete at all, once you have fully recovered?

Yea I want to compete. I was actually planning on doing my first meet this past October but since I broke my leg I couldn't. Thanks for the support.

ryuage
12-16-2009, 09:54 AM
here's to a speedy recovery... Took me nearly 5 months to start doing any kind of heavy lifting since I injured something in my upper and lower body at the same time, haha.

nickp8
12-16-2009, 11:17 AM
here's to a speedy recovery... Took me nearly 5 months to start doing any kind of heavy lifting since I injured something in my upper and lower body at the same time, haha.

Thanks man.

nickp8
12-16-2009, 06:44 PM
http://www.youtube.com/user/piernick8#p/a/u/2/t6-gP4sOwbg

This is the 315x7 on bench from last week.

nickp8
12-16-2009, 06:46 PM
t6-gP4sOwbg

nickp8
12-16-2009, 06:48 PM
http://www.youtube.com/watch?v=t6-gP4sOwbg

nickp8
12-16-2009, 06:49 PM
I don't know what I did so the link above is the 315x7.

Coke
12-16-2009, 10:39 PM
Benching vid is ace dude.

nickp8
12-17-2009, 02:16 PM
Benching vid is ace dude.

Thanks Coke. I am going to start putting up a lot more videos as long as I have someone there to film it. The quality sucks though because it is from my phone.

nickp8
12-17-2009, 11:26 PM
:indian:
Thurs. 12/17

Floor Press
135x20
185x15
225x10
255x5
275x1
305x1
325x1
345x1
365x1 stopped there because I didn't have a spotter, but it went up fast.

Close Grip Floor Press w/ Bands
135x20
185x10
225x10
245x9

DB Extensions
3x10

Pushdowns
2x50

My workouts have no direction right now, I am just doing some random stuff. I am going to deadlift and do back tommorow, and then I am on vacation for the next week. I'll put something down on paper and start it up after Jan. 1

nickp8
12-19-2009, 01:10 PM
Well I was supposed to deadlift last night and I was going to try and do 500x10, but during the day I started getting some shooting pains in my leg. I hope I didn't mess it up but I will see on Monday when I go to the doctor. So tonight I will do some back and arms but this sucks.

nickp8
12-20-2009, 10:54 PM
12/20

Close Grip Bench Press
135x25
185x12
225x8
245x5
275x5
315x5

DB Bench Press
100x15
100x25

Ballistic Pull Ups
BWx8
BWx8
BWx8 (pull up as fast as possible and let go at the top, these fried my forearms and biceps)

Wide Grip Cable Row
3x15

DB Rows
2x20 (really light and let the DB's hit the floor each rep)

Ankle is feeling a lot better since Friday I will find out tommorow what actually happened.

Coke
12-21-2009, 10:25 AM
Good job with both efforts man.

nickp8
12-21-2009, 04:53 PM
Good job with both efforts man.

Thanks Coke.

nickp8
12-21-2009, 11:19 PM
sx-v_WsE7zw

This is the close grip bench from last night.:indian:

nickp8
12-31-2009, 10:21 AM
12/31

Well I am back from vacation and did a bench workout last night. Workout felt like crap, my back is messed up from the plane and I am still dehydrated from my week long binge. On a good note my ankle is feeling much better and I am going to start squatting again.

Close Grip Bench
135x25
185x12
225x8
245x5
260x5
275x13 this sucks

DB Incline Bench
100x10
100x10
100x10

Wide Grip Pull Ups
3x8

Facepulls
3x20

I am also going to start cleaning up my diet and sart doing some more cardio. My goal is to get to 235 and maintain my strength. I currently weigh 248. Maintaining my bench will be the hardest whenever I drop weight my bench drops.

Coke
01-01-2010, 07:23 PM
No kidding, benching numbers are hardest to maintain no matter what, but especially so after losing some weight.

Good news you'll be resuming the squats.

nickp8
01-03-2010, 10:57 AM
No kidding, benching numbers are hardest to maintain no matter what, but especially so after losing some weight.

Good news you'll be resuming the squats.

Thanks, Coke.

1/2/2010

Deadlift
135x10
225x10
315x8
405x5
505x5 These felt much harder than usual

Squats
135x12
135x12
135x12
185x10
225x8
225x8

Calf Raises with a real long stretch at the bottom
2x20

Back Raises
3x20

I have a lot my strength on the squats but I don't want to push it and hurt my leg again so I will try and be patient. My form looks good in the mirror and on video but I can tell the my left side is still compensating for my right side a good amount.

Coke
01-03-2010, 02:10 PM
Great deads, fine squats too.

nickp8
01-04-2010, 11:47 PM
Great deads, fine squats too.

Thanks Coke.

nickp8
01-04-2010, 11:51 PM
1/4 Bench

Close Grip Bench Press
135x20
185x15
225x8
255x5
285x5
315x5

3 Board Press
315x3
365x3
385x1
405x1 This felt a lot harder than it has in the past.

Pull Ups
BWx12
55x5
55x5
55x5
BWx27 The last 4 were garbage and I probably shouldn't count them

Barbell Curls
105x12
135x10
145x8

Coke
01-05-2010, 06:31 AM
Awesome session, fine job overall bro.

nickp8
01-06-2010, 11:20 PM
Awesome session, fine job overall bro.

Thanks man.

nickp8
01-06-2010, 11:27 PM
1/6 Squats

Squats
bar x20
135x12
135x8
185x5
225x5
275x5
315x5
365x5 These felt great my ankle is starting to improve a lot faster now.


Walking Lunges with DB's

55x40 yards x4 trips-These also felt great it was the first time I have done them and my ankle was stable and actually had the strength to keep it stable

Back Raises
3x15

Barbell Complex
Did 2 sets of these with 135lbs. and they absolutely kicked my a**. This is the first time I have ever tried any type of barbell complex and I liked it a lot so I will be doing them every week.:indian:

Coke
01-07-2010, 08:26 AM
See you are moving on strong with the squats and lunges, great news.

nickp8
01-07-2010, 04:47 PM
See you are moving on strong with the squats and lunges, great news.

Yea it feels great to finally do a full leg workout. Like I said before I am going to try and take it slow with the weights, but hopefully I start to put up some ok numbers soon. I definately forgot how tiring leg day was though and I need to get back in shape.

nickp8
01-09-2010, 12:21 AM
1/8 Military Press and Deadlift

Military Press
45x10
95x8
135x5
165x5
185x13

Deadlift
135x10
225x10
315x5
385x5
425x5
455x10
FfUSUsTUY7g

DB Rows
100x12
150x8
180x20 right 17 left
cUEC0kiYZis

Seated Machine Lateral Raises
3x12
:indian:

nickp8
01-10-2010, 11:28 AM
1/10

SS Cardio 20 min.
Ankle strengthening with light band
Foam rolled my whole body
Stretched my whole body

I am strting to do more recovery stuff and more cardio so when I am able to start running again I don't die.

Coke
01-10-2010, 01:11 PM
Killer high reps with those movements, looking thick in them vids.

nickp8
01-10-2010, 02:48 PM
Killer high reps with those movements, looking thick in them vids.

Thanks Coke.

nickp8
01-11-2010, 04:50 PM
1/11 Physical Therapy

Did all the usual stuff today. In the past 2 weeks there has been drastic changes in my strength and balance, everything that was hard isn't anymore. I also jogged for the first time, it doesn't feel right yet I still have a limp. The therpist said I should be able to do some light running in a month maybe 3 weeks.

Bench tonight.

-JM-
01-11-2010, 05:01 PM
Looking strong Nick. Really strong.

nickp8
01-11-2010, 09:04 PM
Looking strong Nick. Really strong.

Thanks Flynn.

nickp8
01-11-2010, 09:08 PM
1/11 Bench

Close Grip Bench Press
bar x25
135x15
185x12
225x8
275x5
315x3
335x3
335x5 PR I know if I went for as many as possible on the first set of 335 I would have gotten at least one more, but it's a PR and I'll take it.

DB Floor Press
100x15
100x15

Weighted Pull Ups
BWx15
60x5
80x3
90x3
100x3
BWx15

Barbell Shrugs
135x20
225x12
315x12
405x10
495x10

Free Standing DB Row
80x15
80x15

DB JM Press
2x25

Single Arm Barbell Curl
3x10

Happy about the PR, but I know there is more in the tank. Looking forward to next MOnday's bench session.:indian:

Coke
01-12-2010, 01:40 AM
Big numbers throughout dude.

nickp8
01-12-2010, 09:37 AM
Big numbers throughout dude.

Thanks Coke.

nickp8
01-13-2010, 04:47 PM
1/13 Physical Therpay/Follow Up X Ray

Same stuff I do every week.
Stair Steps
Walking on Heels/Toes
Calf Stretches
Balancing on one foot standing on foam while picking stuff up.
Ankle Rotation Board
Incline Treadmill

My doctor said my bone is completely healed and so are the ligaments, just need to get the strength and flexibility back.

My calf muscle is starting to get bigger so I don't look like I have a peg leg, and I am steadily progressing.

Squats tonight. Last week 365x5 was pretty easy so maybe I will push it a little.

nickp8
01-14-2010, 10:10 AM
1/13 Squats

135x15
185x8
225x8
275x5
315x3
365x3
405x3 These felt pretty good and easy, probably had 3 or 4 left in the tank.

Walking DB Lunges
80x3 trips

Power Squats
2x20

Abs
3x20

Coke
01-14-2010, 10:45 AM
Awesome hearing the doctor confirmed you are completely healed...definitely bouncing back in a major way, pulled off a super leg day.

Brian C
01-14-2010, 03:49 PM
Some really impressive lifting in here Nick. Strong efforts in a short time Since your injury. Best of luck. That bench is looking sick too. Great stuff

nickp8
01-15-2010, 10:34 AM
Thanks for the support guys, I appreciate you checking out my log.

nickp8
01-16-2010, 10:58 AM
1/15 Military Press/ Deadlift

Military Press
bar x20
95x15
135x10
155x5
185x3
205x10 Failed on 11, this was hard.

Deadlift
135x12
225x12
315x10
405x5
455x3
505x1 Just went for 1, wasn't feeling it.

Chest Supported Row
70x15
115x15
170x15
225x15 (4 plates w/ some 10's and a 25)

Plate Raise
3x12

DB Curl
55x10
65x10
75x8

I am taking a deload next week. I haven't been using exact percentages for squats and deadlifts since I have been trying to see where I am at from my injury. I have a good idea as to what I will use as my new training maxes and my numbers will be more planned out after my deload.

Brian C
01-16-2010, 11:19 AM
Dam nice millies bro. Big time strength. Where's your weight at now?

Coke
01-16-2010, 01:33 PM
Good workout man, holding it down very well.

nickp8
01-16-2010, 01:57 PM
Thanks guys.

Brian I am weighing in around 247 at 6'1", I have a little more of a gut than usual because I can't run yet. Pre injury I was at 240 with less bodyfat and stronger legs, my bench is up right now.

nickp8
01-17-2010, 07:41 PM
http://www.wannabebig.com/forums/attachment.php?attachmentid=28254&stc=1&d=1263782370
http://www.wannabebig.com/forums/attachment.php?attachmentid=28255&stc=1&d=1263782370
http://www.wannabebig.com/forums/attachment.php?attachmentid=28256&stc=1&d=1263782370

These are some of the pictures from my injury. The picture of my skinny leg was 6 weeks after surgery. In the x-ray I have 10 screws.

Brian C
01-18-2010, 06:47 AM
Ugh, some serious damage. Props for getting back on the horse. That wouldve probably ended my squatting career.

-JM-
01-18-2010, 04:13 PM
Wow, that ankle was properly damaged mate eh?

Just make these lifts more impressive. Well done Nick.

Tom Mutaffis
01-18-2010, 04:34 PM
Just catching up here... great work on the close grip and it looks like your squat is coming back around as well. Strong!

How much are you weighing now?

nickp8
01-18-2010, 04:41 PM
Thanks for checking in guys. I am weighing in at 247.

nickp8
01-19-2010, 02:37 PM
I was supposed to bench yesterday, but I drank massive amounts of beer the night before. I will be benching tonight, it's supposed to be a deload but I am going to see how many reps I can get with 225. 30 is my all time PR that I did in july.

nickp8
01-19-2010, 11:53 PM
1/19 Bench

Close Grip Bench Press

135x20
185x12
225x10
265x5
295x5
315x8

Pull Ups

BWx15
55x8
55x8
55x8
BWx20

BB Shrugs
405x10
405x10
405x10

Didn't rep out 225, I changed my mind because I felt good and didn't have someone to spot me or take video of it. Had 2 reps in the tank on the last set. I have been doing close grip benches because my right pec/delt tie in has been feeling like crap for 3 weeks, but I don't feel it at all with close grips. If anyone has any suggestions on how to help it let me know I'm all ears.:indian:

KoSh
01-20-2010, 05:35 AM
315x8 close grip? NICE! Well done man!

nickp8
01-20-2010, 11:23 AM
315x8 close grip? NICE! Well done man!

Thanks for checking in Kosh.

nickp8
01-20-2010, 05:40 PM
1/20 Physical Therapy

Same stuff as always. My balance is getting a lot better now that the ligaments and tendons are getting stronger. I still have a good ways to go before I can start playing football again, but my doctor said I should be able to play by March.

Coke
01-20-2010, 08:58 PM
Sound like you have it settled, close grips are the way to go to work around the problem...solid session overall bro.

nickp8
01-20-2010, 10:42 PM
Sound like you have it settled, close grips are the way to go to work around the problem...solid session overall bro.

Thanks Coke. I am definately going to stick with close grips for a while.

nickp8
01-20-2010, 10:49 PM
1/20 Squats

Squats

135x12
185x12
225x10
275x5
315x22

Walking DB Lunges
4 trips w/ 50lbs. DB's

Back Raises
3x15

Leg strength is coming back, I was happy with this workout and the progress on my squat.

Coke
01-21-2010, 01:37 AM
Leg strength is coming back, I was happy with this workout and the progress on my squat.

No doubt man, impressed with the squats and lunges.

nickp8
01-21-2010, 10:33 AM
Thanks Coke. Hopefully I can reach my goal of 405x20 by June. Before my injury i did 405x12, so I think it is very reachable.

Brian C
01-21-2010, 07:47 PM
Great session on the squats bud. 405x20 would be sick dude, but definately doable for you.

nickp8
01-23-2010, 06:04 PM
Great session on the squats bud. 405x20 would be sick dude, but definately doable for you.

Thanks man. I think it is a reachable goal.

Military Press and Deadlift tonight, trying to hit a pressing PR, probably just gonna hit the prescribed reps on deadlift.

nickp8
01-23-2010, 09:43 PM
1/23 Military Press/ Deadlift De-load

Mil. Press
barx20
95X12
135X10
165X5
195X3
225X5 Tied PR (did 6 but the last one was a push press)

Deadlift
135x15
225x10
315x5
365x5
385x5

DB Rows
100x10
100x20
100x30

DB Shrug/Plate Raise/DB Clean superset
150/45/25 3x10 (10reps on each)

Happy with the Military Press, DB Rows were easy, and that superset felt like hard f***in cardio:indian:

Coke
01-24-2010, 01:06 AM
Killer stuff there man, holding it down.

-JM-
01-24-2010, 03:09 AM
Hell of a Military Press Nick!

Brian C
01-24-2010, 09:45 AM
Great millies bud. Push press counts too. My last 2 reps are usually accompanied with a little bounce in them. Its all good.

KoSh
01-24-2010, 11:36 AM
225x5 for MP? Good lord.

My body hurts from reading that. Well done, sir!

nickp8
01-24-2010, 11:36 AM
Killer stuff there man, holding it down.
Thanks Coke.


Hell of a Military Press Nick!
I'm trying that was extremely hard, it was a true 5 rep max


Great millies bud. Push press counts too. My last 2 reps are usually accompanied with a little bounce in them. Its all good.

Thanks Brian, that makes me feel better about it.

nickp8
01-24-2010, 11:37 AM
225x5 for MP? Good lord.

My body hurts from reading that. Well done, sir!

Haha, thanks Kosh.

nickp8
01-25-2010, 03:07 PM
1/25 Physical Therapy

Did all of the normal stuff and then I did box jumps, depth jumps, and jogged. This is the first time I have tried any of these since the injury. Everything went well the jumps were fine and I was able to jump and land evenly without favoring my bad ankle. Tonight I'm going to the football field and I am going to jog some more. My therpist said it would be ok to see how hard I can push off my bad ankle and hopefully I will be sprinting soon.

Bench tonight, probably going to finally deload considering I haven't in a while.

Brian C
01-25-2010, 04:32 PM
That's great news about the leg Nick. How much cardio do you plan to add to your routine?

nickp8
01-25-2010, 06:16 PM
That's great news about the leg Nick. How much cardio do you plan to add to your routine?

Thanks Brian. The only traditional cardio I will be doing is jogging, but once I can start sprinting I will stop jogging. I play football so you will see plyometrics, jumps, med ball throws and sled work in addition to the sprinting.

nickp8
01-26-2010, 10:36 AM
1/25 Bench

Close Grip Bench
135x20
185x15
225x10
245x10
275x10 This was a half ass deload

DB Floor Press
100x10
100x10
100x10

Pull Ups
20
12
15
17

Barbell Push Ups (bench grip)
60
40 I get a pretty nasty pump from this

As you can tell I took it kind of easy, I should have went lighter on the bench because I felt real beat up. Went out and ran around a little last night it felt good but I can't push off my bad foot hard yet.

Coke
01-26-2010, 10:56 AM
That's really not that light by normal standards, lol...these efforts do play a key role in the overall scheme of things. Glad to see you testing the bad foot out too.

KoSh
01-26-2010, 12:51 PM
I've said it before and I'll say it again. You are an absolute monster. That's pretty much all I have to say...

Tom Mutaffis
01-27-2010, 06:43 AM
Your DB rows are crazy strong...

405 x 20 squat would be huge. If you hit 405x12 in the past then you should be able to work your way up to it. Do you have any program in mind right now or just going to start hitting 20-reppers more frequently?

nickp8
01-27-2010, 11:48 AM
That's really not that light by normal standards, lol...these efforts do play a key role in the overall scheme of things. Glad to see you testing the bad foot out too.
Thanks for the support Coke.


I've said it before and I'll say it again. You are an absolute monster. That's pretty much all I have to say...
Haha I don't know about that but thanks.


Your DB rows are crazy strong...

405 x 20 squat would be huge. If you hit 405x12 in the past then you should be able to work your way up to it. Do you have any program in mind right now or just going to start hitting 20-reppers more frequently?

Thanks for checking in Tom. I am going to continue to do 5/3/1 and every 5 rep day I am going to go for 20 reps, so once a month I will hit 20.

nickp8
01-29-2010, 10:00 AM
1/28

Squats
135x15
225x8
315x6
365x6
405x3

Deadlift w/ bands (around 100lbs. at the bottom, no idea at the top)
135x5
225x5
315x3
405x1
425x1

Military Press
135x5
135x5
135x5

This was supposed to be a deload week. So next week will be a strict 5/3/1/ setup. My training maxes will be 340 for bench, 405 for squat, and 405 w/ the same band setup as above for deadlift.

For my deadlift my biggest problem is off the floor, so with the way I had this setup it is actually a 1 or 2 inch deficit with a lot of tension at the start. I need to learn to pull faster. My deadlift is so out of whack that even with all the tension building as I went up I was moving a lot faster. It looked like a max pull from the floor to a speed pull half way up.

-JM-
01-29-2010, 03:12 PM
Nick sounds like you have it dialled in. Your progress is zipping along. Really inspiring mate.

nickp8
01-29-2010, 06:03 PM
Nick sounds like you have it dialled in. Your progress is zipping along. Really inspiring mate.

Thanks for the comments Flynn. Although my progress hasn't been to bad, I feel like crap and the progress came to a halt. This is due to me wingin' it since I got back, so starting next week it will be back to strict percentages and deloads.

Coke
01-29-2010, 06:13 PM
Way to roll, always in a nice groove and holding it steady no matter what.

Brian C
01-30-2010, 11:24 AM
Im the same way, slow off the floor and speed sucks ass. Good stuff on the banded pulls.

nickp8
01-30-2010, 11:43 AM
Way to roll, always in a nice groove and holding it steady no matter what.
Thanks for the comments Coke.


Im the same way, slow off the floor and speed sucks ass. Good stuff on the banded pulls.

Thanks Brian. Is there anything that you have done in the past to really help you off the floor?

Brian C
01-31-2010, 07:44 PM
Thanks Brian. Is there anything that you have done in the past to really help you off the floor?

Front squats have helped a bit, but Im still looking for something also to help get it moving easier.

KoSh
02-01-2010, 06:24 AM
Keep working hard man. You're just destroying weight!

-JM-
02-01-2010, 06:34 AM
Is there anything that you have done in the past to really help you off the floor?

Have you tried deficits Nick?

nickp8
02-01-2010, 10:54 PM
Thanks for the suggestions guys. Flynn I am actually setting up my deadlifts for this cycle with a 2 inch deficit and bands, so we will see how it goes.

nickp8
02-01-2010, 11:05 PM
2/1 Bench (5 rep day)
bar x 20
135x15
185x10
225x5
255x5
275x5
290x10 (left a couple in the tank)

Incline DB Press
70x10
80x10
90x10
105x10 (easing into these because I haven't done them in a while)

Pull Ups
3x15

Cross Body Tri Extensions
20x20
20x18
20x17 (got these from elitefts.com in Dave Tate's one movement article)

Curls ss w/ Double Overhand Snatch Grip Shrugs
105x15/275x15
105x15/275x15
105x10/275x10

Abs
3x15 (have not done abs in forever and I can certainly tell)

Feels good to have a plan in place again. My training max for bench is 340lbs. for this cycle. I will also be doing abs twice a week because I have been slacking and quite frankly it will help all my lifts. I am also dropping Military presses for a cycle because they have been killing my wrists, I will use the Hammer Strength machine instead.

Coke
02-02-2010, 06:41 AM
That is a great effort Nick, props.

nickp8
02-02-2010, 09:44 AM
That is a great effort Nick, props.

Thanks Coke.

Brian C
02-02-2010, 02:29 PM
Great first week in the bench cycle. I might be dropping Millies too for the cycle, but because of my left RC. F'n killing me after yesterdays bench day.

nickp8
02-02-2010, 06:18 PM
Great first week in the bench cycle. I might be dropping Millies too for the cycle, but because of my left RC. F'n killing me after yesterdays bench day.

Thanks Brian. Shoulder pain sucks hopefully it will subside quickly so you don't need to deal with that.

nickp8
02-03-2010, 12:09 PM
2/3 Squats

Box Jumps
3x5

Squats
135x10
185x10
225x5
275x5
315x5
325x5
345x10

Step Ups
135x10
135x10
135x10

Good Mornings
135x10
135x10
135x10

TKE's w/ doubled mini band
15
15
15

My f**king insurance cut me off from anymore physical therapy and I am working my day off for the 4th straight week. Not happy. Everything weight wise was easy.

Coke
02-03-2010, 03:19 PM
Squats and all are looking damn good man...**** that insurance company.

Brian C
02-03-2010, 07:40 PM
I Fukin hate insurance companies. Sorry to hear about that bud. But glad to hear your feeling strong on squats.

KoSh
02-04-2010, 04:50 AM
Hang in there, man. Insurance companies can be a pain.

nickp8
02-04-2010, 11:48 AM
Squats and all are looking damn good man...**** that insurance company.


I Fukin hate insurance companies. Sorry to hear about that bud. But glad to hear your feeling strong on squats.


Hang in there, man. Insurance companies can be a pain.

Thanks guys. It is what it is. I am starting to run around a little so I don't really have to go there, I can do all that **** on my own.

nickp8
02-06-2010, 12:03 PM
2/5 Deadlifts

Deficit Deadlifts w/ bands
135x8
225x8
275x5
305x5
325x5
345x12

DB Rows
80x12
100x12
100x12

Lat Pulldowns
3x10

Hammer Strength Shoulder Press
1ppsx15
2ppsx8
3ppsx5
4ppsx10

Lateral Cable Raises
2x15

Tired as hell. I have been working 6 days a week 12 hours a day for 5 weeks and I am starting to feel it.

-JM-
02-06-2010, 02:14 PM
Killer deficits Nick. I hear you on the tiredness mate. Tis teh suck!

Coke
02-06-2010, 02:38 PM
I know the deal bro, it's a good thing that you are working though...props for staying afloat so well, especially with the great efforts.

nickp8
02-07-2010, 12:50 PM
Thanks Coke, the support is always appreciated.

nickp8
02-07-2010, 12:58 PM
Not that anyone cares but one of the cool things about living in Vegas and betting on the Super Bowl is they have some cool prop bets at the casinos, so I thought I would let you guys know what I bet on today.


I took the Colts -5 and the over of 57 for my normal bets.
Total sacks by Saints over 1.5
Total receptions by Shockey over 3
Total recieving yards by Shockey over 32
Total rushing and recieving yards by Bush over 58.5
Total catches by Bush over 3.5
Largest lead of the game under 16.5
No team will have 3 or more unanswered scores

The past 3 super bowls I have kicked a** on prop bets so hopefully the streak continues.

nickp8
02-08-2010, 07:56 PM
2/8 Bench 3 Rep Day

Close Grip Bench Press
135x20
185x12
225x8
275x3
290x3
315x6 ( I was supposed to do 305, and I didn't realize it till after. Left 2 reps in the tank)

Inlcine DB Press
80x10
90x10
100x10
110x10

Pull Ups
75 total (3 different grips)

Cross Chest DB Tri Extension
25x25
25x25
25x20

Snatch Grip Double Overhand Shrugs ss w/ BB Curls
275x12/105x15
275x12/105x15
275x10/105x12

Abs
3x15

Coke
02-09-2010, 08:04 AM
Those numbers are very nice man, doing great.

-JM-
02-09-2010, 08:16 AM
Monster benchin' altogether. Really impressive.

Bummer about the bet mate.

Tom Mutaffis
02-09-2010, 12:10 PM
My Grandfather put in some similar bets and didn't do so well this year...

March Madness is right around the corner though and you can make up some money then!

Brian C
02-09-2010, 12:22 PM
Haha gotta love prop betting. I come out to Vegas for the sweet 16 every year with a few friends and we go nuts on prop bets. Always a good time. Great benching by the way

nickp8
02-09-2010, 02:59 PM
Prop bets are great and I ended up almost breaking even because of the odds so it wasn't to bad. I love march madness, so I am very excited for that.

nickp8
02-10-2010, 10:52 PM
2/10 Squats 3 Rep Week

Squats
135x15
185x8
225x5
275x5
325x3
345x3
365x15 (this was pretty easy I had at least 3 left)

Real Low Box Squats (wide stance)
225x3 for 9 sets

Low Box Squats(same box as above, close stance)
225x20

GM's
3x10

Did wide stance low box squats to get my hips working a little more and I haven't done them in awhile.There was no reason for me to do that last set of 20, I just did it to torture myself a little. Everything felt good tonight, much better then last week.

-JM-
02-11-2010, 03:48 AM
Awesome squats chief. You'll need the crutches again after that one.

KoSh
02-11-2010, 04:54 AM
365x16, pfft.

I can quarter squat that ALL DAY LONG!!! :)

Great work man.

Coke
02-11-2010, 07:03 AM
The squats are all too fine dude.

nickp8
02-11-2010, 02:18 PM
Thanks for checking in guys. The best thing is my legs feel fine today.

Brian C
02-12-2010, 09:51 AM
Really impressive squatting bud. Your progessing back quite nicely

nickp8
02-12-2010, 11:16 AM
Really impressive squatting bud. Your progessing back quite nicely

Thanks Brian. Hopefully I keep progressing. I had to get a steroid shot in my ankle the other day though because my tendon right near my heel was extremely inflamed. The doctor said the shot should take care of it, and it shouldn't set me back.

Deadlifts tonight, and my legs are sore a ***** from squating. They felt fine yesterday but it hit me like a ton of bricks today.

nickp8
02-13-2010, 09:28 AM
2/12 Deadlifts 3 Rep Week

Deficit Deads w/ bands
135x5
225x5
275x5
325x3
345x3
365x13

DB Rows
125x10
150x10
150x10

Lat Pull Downs
3x12

Machine Lateral Raises
3x12

My deadlift feels like it's coming back finally.

Coke
02-13-2010, 12:12 PM
My deadlift feels like it's coming back finally.

Good news guy, moving big weights with reps.

nickp8
02-14-2010, 11:30 AM
Good news guy, moving big weights with reps.

Thanks Coke.

nickp8
02-16-2010, 10:43 AM
2/15 Bench 5/3/1 rep day

Close Grip Bench Press

135x15
185x10
225x10
255x3
285x5
305x3
325x3
325x3 Did 325 twice because I was not happy at all with 3 reps. I was just weak as piss last night, I have no idea what happened so I will just chalk it up to a bad day. It is just frustrating when I was able to do 335x5 a few weeks ago.

DB Inlcine Bench
95x10
105x10
105x10

Lat Pull Downs
2x15

I stopped after that. I felt really burnt out so I just went home. Next week is a deload and I will actually deload this time.

Brian C
02-16-2010, 07:23 PM
Really nice pulling Nick. Deficits w/ bands will get your pull back in no time. Dont be too hard on yourself with your presses. Really great CG reps. Probably just something off that day like you said. A deload will do you great.

Coke
02-16-2010, 10:34 PM
Still some serious close grips, and fine inclines as well Nick.

nickp8
02-16-2010, 11:39 PM
Really nice pulling Nick. Deficits w/ bands will get your pull back in no time. Dont be too hard on yourself with your presses. Really great CG reps. Probably just something off that day like you said. A deload will do you great.
Thanks Brian. My deadlift is definately feeling better and I am looking forward to the deload.


Still some serious close grips, and fine inclines as well Nick.
Thanks Coke. Like Brian said a deload will do me good.

nickp8
02-16-2010, 11:45 PM
2/16

Since I was pissed at last nights workout I decided to go in and do a little extra work.

Pull Ups ss with Dips
10/10
10/10
10/10

BB Rows
135x15
225x10
315x8
225x10
135x20

DB Rows
130x8
150x7
180x6
150x7
130x8

JM Press with Fat Grips
95x15
135x15
155x15
185x12
155x10
135x10
95x10

DB Tri Extensions
35x12
30x12
25x12

Push Downs
stack x25
stack x20
stack x18
stack x15

BB Curls
65x20
85x15
105x12
135x8
105x8
85x8

DB Hammer Curls
40x15
40x15
40x10

Some Dumb Bicep Machine that I will never use except for tonight
3x12

Felt good, had a lot more energy tonight and got a good pump.

Coke
02-17-2010, 04:34 PM
Exceptional upper body day man, killin it.

Brian C
02-17-2010, 07:27 PM
Holy sh1t thats some serious body builder volume haha. Always good to get one of those in here and there.

nickp8
02-18-2010, 09:43 AM
Holy sh1t thats some serious body builder volume haha. Always good to get one of those in here and there.

Yea I needed to get some blood in my muscles, just a little change of pace.

nickp8
02-18-2010, 09:47 AM
2/17 Squats 5/3/1 week

Squats
135x20
225x8
275x5
315x5
355x3
385x12

Wide Stance Low Box Squat
275x5
275x5
275x5

GMs
3x12

Squats are feeling good I had 2 reps left in the tank and the wide stance box squats were very easy. I have been using the wide stance squats to get some more work in for my hips because I haven't really done anything for them in a while.

KoSh
02-18-2010, 09:53 AM
385 for 12?

Candy ass...

Excuse me while I go cry in the corner because I can't do 385 for 12. :)

Brian C
02-18-2010, 11:03 AM
Wow, x12 on your 531 week is awesome bro.

Coke
02-18-2010, 11:37 AM
Great job with the squats bro.

nickp8
02-18-2010, 11:54 AM
385 for 12?

Candy ass...

Excuse me while I go cry in the corner because I can't do 385 for 12. :)
Haha thanks Kosh


Wow, x12 on your 531 week is awesome bro.
Yea I set my maxes very low and I will just go up slowly. I am only going to add 10lbs. next cycle, like the book calls for.


Great job with the squats bro.
Thanks Coke.

nickp8
02-20-2010, 03:41 PM
2/20 Deadlift day 5/3/1 week

Deficit Deads w/ Bands
135x8
225x6
275x5
315x3
345x5
365x3
385x12 PR (matched last weeks reps so I am very happy with this)

DB Rows
150x8
150x8
150x8

DB Front Raises
25x12
35x10
45x8

Machine Lateral Raises
3x12

It was a good training session. I have my deload next week then I will re do my maxes and start over. I will be dropping the bands on the deadlifts but they will still be deficits. I will also resume doing Military Presses.:indian:

Coke
02-21-2010, 08:24 AM
Smooth effort dude, looks nice.

nickp8
02-23-2010, 10:16 AM
2/22 Bench Deload

Close Grip Bench Press
225x5
225x5
245x5

DB Floor Press
100x5
100x5
100x5

Barbell Shrugs
135x20
225x15
225x12
315x8

Pull Ups (3 different grips)
3x10

I could definately tell that I needed this, especially for my chest and elbows from benching. I think I strained my pec from lot having anybody to give me liftoffs on bench. Close grip is the only thing that doesn't aggrevate it.

Brian C
02-23-2010, 11:12 AM
Nice deloading. It sucks but we all need it, thats for sure. I feel ya on not having handoffs. Takes a lot out of ya. Come back fresh and hit the sh1t for some big numbers!

KoSh
02-23-2010, 11:14 AM
I look forward to my next deload (although, once I'm there I'll hate every second of it). Way to stay disciplined and just do it :)

nickp8
02-24-2010, 11:45 AM
Nice deloading. It sucks but we all need it, thats for sure. I feel ya on not having handoffs. Takes a lot out of ya. Come back fresh and hit the sh1t for some big numbers!
Thanks Brian, I am definately looking forward to some big numbers in the near future but I am going to up my maxes slowly.


I look forward to my next deload (although, once I'm there I'll hate every second of it). Way to stay disciplined and just do it :)

Thanks Kosh. I appreciate you guys checking in.

nickp8
02-24-2010, 11:49 AM
I went to the doctors today for another follow up and it seems that I am having some nerve issues in my ankle. My doctor reffered me to a pain specialist and I guess he is going to give me a shot in my foot or my back to fix it. Besides for that he told me as long as I can take the pain I am cleared to do anything I want. I have been running around a little and I will be back on the football field next week. Now I just need to get my speed back.

Brian C
02-25-2010, 09:11 AM
I went to the doctors today for another follow up and it seems that I am having some nerve issues in my ankle. My doctor reffered me to a pain specialist and I guess he is going to give me a shot in my foot or my back to fix it. Besides for that he told me as long as I can take the pain I am cleared to do anything I want. I have been running around a little and I will be back on the football field next week. Now I just need to get my speed back.

Good news pal.

nickp8
02-25-2010, 10:17 AM
2/24 Squat Deload

Squats
135x5
225x5
275x5
295x5
315x5

Single Leg Press
4pps x12
5pps x10

Leg Press
11pps x12
11pps x12

DB Stiff Leg Deadlifts
100x12
100x12
100x12

Everything felt really easy as it should. Out of all my lifts squats are feeling the best right now. Last 5/3/1 cycle I used a training max of 405 which is really light so I am going to jump up 20lbs. instead of 10lbs.

Brian C
02-25-2010, 11:06 AM
Leg Press
11pps x12
11pps x12

.

Thats pretty sick dude. Impressive.

Coke
02-25-2010, 11:17 PM
Good job deloading man, had to do a double take with some of those numbers.

-JM-
02-26-2010, 01:40 PM
Nick, is it a cortizone shot you are getting. Still might wanna go easy on it ..... (just trying to slow you down so as us mortals can catch up)

405 was really light? Good to hear mate. I long for that day.

Looking forward to see your next cycle!

nickp8
02-26-2010, 04:20 PM
Nick, is it a cortizone shot you are getting. Still might wanna go easy on it ..... (just trying to slow you down so as us mortals can catch up)

405 was really light? Good to hear mate. I long for that day.

Looking forward to see your next cycle!

To be honest Flynn I don't know what kind of shot it is yet. I have my appointment with him next week to find out what the deal is. Despite your attempt to slow me down I will not haha. My doctor said as long as I am cool with the pain I can do whatever. So I will be pushing it hard, especially with the speed and agility work. The cool thing is my legs always get stronger when I am working on my speed.

nickp8
02-27-2010, 06:13 PM
2/26 Deadlift Deload

Cleans
135x5
185x5
225x5

Deficit Deadlifts (standing on a plate)
135x5
225x5
315x5
315x5
315x5

Hammer Strength Single Arm Row
2pps x15
3pps x12
4pps x12
5pps x12

Band Pull Aparts
3x12

Hammer Curls
55x10
75x10
80x10

Wide Grip Push Downs
3x10

It was the first time I have done cleans in years. I don't think I am going to start using them I just threw them in to see how they felt.

Coke
02-27-2010, 09:15 PM
Real nice effort bro...bet those one arm HS rows were killer with 5pps for reps.

nickp8
03-01-2010, 10:16 AM
2/28 Bench 5 rep week

Bench Press
135x15
225x5
260x5
280x5
300x7 (3 or 4 reps left in the tank, this is the first time in 4 months doing normal grip bench so my form was off.)

Pin Press
315x5
365x5
405x5 (these were all easy I will bump the weight up accordingly next week)

DB Rows
100x15
150x6
180x8
180x8

Pull Ups
3x10

Barbell Shrugs
315x20
405x15
405x15

DB Tri Extensions
2x12

My bench has been feeling weaker and weaker every week since I dropped military presses so they are back in the mix. My training maxes will be 350 for normal grip bench, 430 for squat, 475 for deficit deadlifts, and 220 for military presses. Also starting tonight I have football practice twice a week and games on Saturdays, so I won't be going crazy with the reps unless I feel great.

Coke
03-01-2010, 11:33 AM
My training maxes will be 350 for normal grip bench, 430 for squat, 475 for deficit deadlifts, and 220 for military presses.

No doubt you will be able to move those numbers within a reasonable amount of time, good luck.

Brian C
03-01-2010, 08:44 PM
Good bench session none the less bud.

KoSh
03-02-2010, 06:37 AM
You're a strong human being.

Enjoy football, wish I had the size/speed to go play again.

Tom Mutaffis
03-02-2010, 06:45 AM
What position will you be playing? Glad to see that you were able to make it back to the field following your injury.

nickp8
03-02-2010, 11:07 AM
Good bench session none the less bud.
Thanks Brian, hopefully it comes back around soon.

You're a strong human being.

Enjoy football, wish I had the size/speed to go play again.
Thanks Kosh. Yea its great to be able to still play.


What position will you be playing? Glad to see that you were able to make it back to the field following your injury.

I play Linebacker and I play a little Tailback and Fullback based on who we are playing.

nickp8
03-02-2010, 11:12 AM
3/1 Practice

Practiced from 8 to 10:30 and it went is good as it possibly could have. I was able to do everything I needed, my power felt great, and I made a bunch of plays. The only thing is I am a little slower but it feels like it will come back sooner than I thought. My conditioning is the main thing that needs work, practice was fine but I know if it was a game I would have been dead by halftime. My ankle is sore as **** today but it isn't pain from the break so thats good. I am squatting tonight but am definately going to take it easy. I have a game scrimmage on Saturday so I am excited to hit people that are not on my team even though I had a lot of fun hitting them too.

KoSh
03-02-2010, 11:19 AM
3/1 Practice

Practiced from 8 to 10:30 and it went is good as it possibly could have. I was able to do everything I needed, my power felt great, and I made a bunch of plays. The only thing is I am a little slower but it feels like it will come back sooner than I thought. My conditioning is the main thing that needs work, practice was fine but I know if it was a game I would have been dead by halftime. My ankle is sore as **** today but it isn't pain from the break so thats good. I am squatting tonight but am definately going to take it easy. I have a game scrimmage on Saturday so I am excited to hit people that are not on my team even though I had a lot of fun hitting them too.

I think I can get back to playing shape, for sure, just not a ton of opportunities for a 5'8" 190 lb. linebacker/safety around :)

Who knows, though. I've been doing plyos and stuff like that and I'm a football coach so you never know. Plus I'm only 25.

What league do you play for?

nickp8
03-03-2010, 05:14 PM
I think I can get back to playing shape, for sure, just not a ton of opportunities for a 5'8" 190 lb. linebacker/safety around :)

Who knows, though. I've been doing plyos and stuff like that and I'm a football coach so you never know. Plus I'm only 25.

What league do you play for?

Right now I just play in the "semi-pro" league here in Vegas. That label is just a little misleading. It's a blast though nothing like getting to **** people up every weekend. Once I am back to 100% with my ankle I will try out again for arena and the CFL or UFL if there is an oppurtunity. You should see if there is a semi pro league around you, I bet there is.

KoSh
03-04-2010, 06:12 AM
"just" play in a semi-pro league? Don't cut yourself short. Semi-pro is more than alot of people will EVER play and it's quite an accomplishment. But it's a good thing to want more :)

nickp8
03-04-2010, 11:09 AM
3/3 Squats 5 rep week and Practice

Squats
135x10
225x8
325x5
345x5
365x5

Football Practice
8:00-10:30

Only did squats for the required reps because I had practice and have a scrimmage on Saturday.

Brian C
03-04-2010, 02:42 PM
I think I can get back to playing shape, for sure, just not a ton of opportunities for a 5'8" 190 lb. linebacker/safety around :)

I hear that Kosh

Great to hear your doing good on the field bud. God i miss playing. Im like Al Bundy reliving high school football stories..

Coke
03-04-2010, 08:43 PM
Good deal with those squats Nick.

nickp8
03-06-2010, 12:34 PM
Good deal with those squats Nick.

Thanks Coke.

nickp8
03-06-2010, 12:46 PM
3/5 Deadlifts and Military Press 5 rep week

Deadlifts
135x5
225x5
315x3
375x5
405x5
425x5

Military Press
95x10
135x5
175x5
185x5
195x5

Done. Just did the 2 main movements for the required reps and left. I have a pre season game tonight so I didn't want to push anything but I felt like I had to get it in. I am ****in pumped to play tonight even though I am going to be smoked by half time. Tonight will really let me know where I am at and far I need to go to get back to 100%. I'll post the results and stuff tommorow.

-JM-
03-06-2010, 05:45 PM
Good deal Nick. Back playing and everything already.

Thats killer pressing and you prob had another 5. That makes me sad. Impressive as usual mate.

Brian C
03-07-2010, 07:44 AM
Great work as usual bud. Awesome that your getting back on the field. Hope all went well.

nickp8
03-07-2010, 11:32 AM
Last nights pre season game went as good as it could have. I ended up with 8 tackles, 5 tackles for a loss, 1.5 sacks, and 1 forced fumble. The only thing that sucked is we only played 3 quarters because a brawl broke out because of a cheap shot so that ended the game. The score when it ended was 21-0 and our team is looking really good. I am getting this game on dvd and will probably put some clips up from it. Benching tonight.

Coke
03-07-2010, 08:54 PM
Impressed to see you playing ball so well, solid workout beforehand.

nickp8
03-07-2010, 10:16 PM
3/7 Bench Press 3 rep week

Bench Press
135x10
225x10
285x3 +40lbs chains
300x3 +40lbs chains
315x3 +40 lbs chains (left a couple in the tank)
225x16 +40lbs chains
225x12 +40lbs chains (chains completely off the ground on all sets)

Pull Ups (3 different grips)
3x10

Close Grip Cable Row
200x15
225x15
275x12
300x15 (stack)

DB Rolling Tris
50x12
60x12
80x10

DB Shrugs
100x25
100x25

One of the guys I talk to at the gym bought a set of chains and happened to be benching on the same day as me. This made my night, I have always liked benching with chains and always got great results. So I just used my prescribed weights and added the chains. :indian:

KoSh
03-08-2010, 05:43 AM
Awesome work, nick. I'm planning on buying chains, soon. Gotta come up with a plan, though. Think I'm going to buy 1 set from 1st-chainsupply.com (They have a section called "weightlifting chain". Those are 45 lbs then I'll buy some 3/8 chain in 5 ft sections from Home Depot (which weighs 7#) and use that to add on to the chain weight.

nickp8
03-08-2010, 10:48 AM
Awesome work, nick. I'm planning on buying chains, soon. Gotta come up with a plan, though. Think I'm going to buy 1 set from 1st-chainsupply.com (They have a section called "weightlifting chain". Those are 45 lbs then I'll buy some 3/8 chain in 5 ft sections from Home Depot (which weighs 7#) and use that to add on to the chain weight.

Thanks Kosh. As far as the chains go I think that is the cheapest way to go about it. I am going to buy a set in the next few weeks.

Coke
03-08-2010, 03:09 PM
Nice stuff with the chains, looking strong overall.

nickp8
03-09-2010, 11:02 AM
Nice stuff with the chains, looking strong overall.

Thanks Coke.

nickp8
03-09-2010, 11:06 AM
3/8 Football Practice 8:00-10:00

Just did our typical warm up and position drills for the first half of practice. Finished up with 7 on 7 passing drills. My ankle is sore as hell from all the activity this past week and the tendonitis is acting up. Still deciding if I want to get that shot to fix the nerve and the tendonitis.

Brian C
03-09-2010, 07:29 PM
Great great game you had dude. I look forward to seeing the clips you put up. Your bench day is looking really good too. Your accessory work is looking so strong. Great work with the chains. This is something I ve been thinkingh that I need to get me over the hump.

nickp8
03-11-2010, 10:45 AM
Great great game you had dude. I look forward to seeing the clips you put up. Your bench day is looking really good too. Your accessory work is looking so strong. Great work with the chains. This is something I ve been thinkingh that I need to get me over the hump.

Thanks Brian. I should have the dvd of the game by friday and I will mess around and see if I can figure out how to take out the worth while clips.

nickp8
03-11-2010, 10:49 AM
Just a quick update. I have not done anything lifting wise since Sunday and it sucks but I am going to get some squats in tonight. I ordered some knee wraps from elite which should be in today. I have never used them before so tonight I will test them out along with my wrapping skills. On a good note I went to Morton's steakhouse the other night which is always a great time. They definately cook one of the best steaks out there. I had the 24oz porterhouse, so this was the highlight of my week.

nickp8
03-11-2010, 11:03 PM
3/11 Squats/Deadlift/Military Press 3 rep week

Squats
135x15
225x8
275x3
345x3
365x3
385x3
405x12 easy

Deadlift
405x3
425x3
455x3

DB Bench
65x15
85x12
105x20
105x15
105x12

Pull Ups (3 different grips)
4x12

I kind of mashed together my squat, deadlift, and military day. I got my knee wraps from elitefts today. I got the normal wraps. This was my first time ever using wraps and 405x12 was really easy. I definately have 405x20 in me with wraps on a good day. I am also done with military pressing for now. I tried to bring it back this cycle and my shoulders just feel to beat up with that and football. I will be replacing them with high rep DB presses, they have worked for me before. I also bought my first pair of lifting straps ever. I got the 2 inch Spud straps and they are crazy strong and look like they will last forever. The only reason I got straps is with my schedule being so busy I have been really tired and my grip is the first thing to go when I am like this.:indian:

KoSh
03-12-2010, 05:44 AM
I long for the day I can say 405x12 is "easy". Well done, man. I got knee wraps from APT but I still haven't even messed with them yet. :)

Coke
03-12-2010, 12:11 PM
Solid dead triples, props for repping out with the other movements too.

nickp8
03-12-2010, 07:02 PM
I long for the day I can say 405x12 is "easy". Well done, man. I got knee wraps from APT but I still haven't even messed with them yet. :)

That day will come just keep hitting it hard like you have been. The knne wraps really suprised me, they made a big difference out of the hole.

nickp8
03-12-2010, 07:02 PM
Solid dead triples, props for repping out with the other movements too.

Thanks for always checking in Coke.

Brian C
03-14-2010, 01:36 PM
Squats are pretty dam impressive dude. I havent put wraps on in a while, but now you got me wanting to give them a go and see what I can do with them too. I like using straps for a lot of my accessory work too. They allow you to focus on the lift and not your grip, but I will take them off here and there just for the grip work. Great work with the busy schedule with ball and all. I feel like a pussy complaining now haha. 24oz porter FTW too...now im hungry

nickp8
03-14-2010, 03:10 PM
Squats are pretty dam impressive dude. I havent put wraps on in a while, but now you got me wanting to give them a go and see what I can do with them too. I like using straps for a lot of my accessory work too. They allow you to focus on the lift and not your grip, but I will take them off here and there just for the grip work. Great work with the busy schedule with ball and all. I feel like a pussy complaining now haha. 24oz porter FTW too...now im hungry

Thanks Brian. My schedule has been crazy, I haven't had a day off in 2 months. I am the sales manager at a motorcycle dealership and we are really under staffed right now, so I am pulling some stupid hours something like 80 a week.

nickp8
03-14-2010, 11:00 PM
3/14 Bench Press

135x12
225x12
255x3
285x1
315x1
345x1
365x1 My bench is in the ****ter this was much harder than it should have been

3 board
365x3
385x3
405x1

Cable Rows
300(stack)x12
300x12
300x12

DB Shrugs
150x12
150x12
150x2

DB Rolling Tris
65x12
80x10
80x10

Face Pulls
3x20

My bench sucks.

KoSh
03-15-2010, 05:50 AM
When I can say that a 365 bench sucks, I know I've made it. :P

Coke
03-15-2010, 09:32 AM
When I can say that a 365 bench sucks, I know I've made it.

No joke, lol.

Serious benching and all Nick.

nickp8
03-15-2010, 05:39 PM
When I can say that a 365 bench sucks, I know I've made it. :P
It's just really frustrating because in August I did 395, so instead of getting closer to 405 I am moving backwards and fast. At the same time I bet a good portion of the problem is because of my work schedule and stuff.


No joke, lol.

Serious benching and all Nick.
Thanks Coke.

-JM-
03-16-2010, 04:51 AM
My bench sucks.

Maybe to you, lol.

That 405x12 squat you hit was amazing.......and you have 20, **** me, that will be awesome.

nickp8
03-19-2010, 10:29 AM
Have not posted anything this week because I have not done anything. St. Patricks Day, football, and looking at houses took up my extra time. I am going to squat and deadlift tonight and I feel pretty good from basically taking the week off so hopefully I can move a little weight tonight.

nickp8
03-19-2010, 11:40 PM
3/19 Squats/Deadlift

Squats
135x10
225x8
315x5
405x1
455x1
500x1

Deadlift
135x8
225x6
315x3
405x3
500x1

DB Bench
55x12
85x12
110x10
120x14

Pull Ups
3x8

Abs
3x12

Squats felt pretty good, I think my true max is right around 540. I did 585 last summer so I am making pretty good progress getting my legs back to full strength.
Deadlift felt strong at the top like always but super slow off the floor. Next week is a deload.:indian:

Brian C
03-20-2010, 10:24 AM
Impressive session bro. Your strength seems to be coming back pretty fast. Im definately taken notes haha

nickp8
03-21-2010, 11:19 AM
Thanks Brian. It definately feels like it's coming back pretty fast, I'm just hoping I don't hit a wall as I get closer to what I was doing. Once again my deadlift is in the ****ter though. Squats are the only thing going well.

Bench tonight, supposed to deload but I am not going to since I have only been lifting twice a week.

Coke
03-21-2010, 09:10 PM
Awesome lifts with the big three movements!!

nickp8
03-21-2010, 10:20 PM
Awesome lifts with the big three movements!!

Thanks Coke.

nickp8
03-21-2010, 10:25 PM
3/21 Bench Press

Bench Press
135x12
225x8
275x5
295x5
315x5

Dead Bench
225x8
225x17

DB Rows (no straps)
75x12
120x10
150x10
180x8

Lat Pulldowns
4x10 ( don't know the weights, finished with the stack which is 300 I think)

DB Tri Extensions
35x23
35x18
35x12 (kept elbows in and tried to be as strict as possible)

Chest Supported DB Cleans
25x15
25x12
25x10

DB Curls
50x12
50x12
50x12

Once again bench felt really week, 315x5 was a struggle.

KoSh
03-22-2010, 05:40 AM
I hear you. I hate when I struggle to get 315 for 5 reps ;)

Just messing with you man. You're in season, fatigue begins to set in. Just keep pushing!

Coke
03-22-2010, 04:57 PM
Effort looks fine regardless, stay on it bro.

Brian C
03-23-2010, 10:05 PM
Gotta figure in that Football takes a toll on your strength training also. Nevertheless, great numbers anyway bud.

nickp8
03-25-2010, 03:25 PM
I hear you. I hate when I struggle to get 315 for 5 reps ;)

Just messing with you man. You're in season, fatigue begins to set in. Just keep pushing!
Haha, it just sucks that I can't do what I did just 2 mopnths ago.


Effort looks fine regardless, stay on it bro.
Thanks for the support Coke.


Gotta figure in that Football takes a toll on your strength training also. Nevertheless, great numbers anyway bud.
Yea, but I have never lost strength from football before so it is frustrating. I know why its happening, I guess this is what happens when you go from not being active to doing something physical everyday. The time off just really messed with my body and I just jumped right back in.

nickp8
03-25-2010, 03:29 PM
Nothing to post really. I have not touched a weight since Sunday, and I had football practice on Monday and Wednesday. I probably won't lift till Saturday because a good friend is in town for a couple nights.

nickp8
03-29-2010, 09:52 AM
3/28 Bench/ Squat

Close Grip Bench Press
135x15
225x12
255x5
295x5
315x1
315x1
315x1
315x1
315x1
315x1
315x1
315x1 I have no idea why I did a bunch of singles.

Squats
135x12
225x12
315x13
365x1
405x1
435x1
455x1 ( I decided to do these last second so I didn't have my belt and I was wearing nike shox. It was easy but felt very very wierd)

DB Bench
80x15
105x15
125x6
140x4

Ballistic Pull Ups
4x6

DB Cleans
35x10
35x10
35x10

Rope Pushdowns
stack x25
Dropset w/ random weight drops
24
17
15
10

This was the first time I went to the gym since last Sunday. I didn't squat all week so I decided to just work up to an ok number with minimal volume. My bench is still feeling week and I think I am just making it worse by switching grips because of frustration. My first game of the season is this week so I will try and get my lifting in a little earlier this week.

Coke
03-29-2010, 09:03 PM
That's a big time session man, way to overcompensate with the squats.

KoSh
03-30-2010, 05:57 AM
I always squat in sneakers. Heh. And I never use a belt... I should probably invest in one sometime, eh?

nickp8
03-30-2010, 03:50 PM
I always squat in sneakers. Heh. And I never use a belt... I should probably invest in one sometime, eh?

I squat in sneakers also, just ones with a more solid sole. The shox scrunch down and it feels unstable. If I were you I would definately get a belt, you feel much more stable and you can lift more.

Brian C
04-02-2010, 04:27 PM
I used my shox once and I felt like I was going to fall backwards from them squishing down. 455 is pretty sweet wearing them.

nickp8
04-03-2010, 05:15 PM
I used my shox once and I felt like I was going to fall backwards from them squishing down. 455 is pretty sweet wearing them.

Yea they feel wierd enough that I won't be doing it again.

nickp8
04-03-2010, 05:18 PM
For the second week in a row I have not been to the gym. This is the most gym time I have missed in years. I was working out more then this right after surgery with my leg.

Tonight is the first game of the season for football. I will post the results and my stats tommorow. I will also go to the gym tommorow and do a recovery/ light bench day. Happy Easter.

nickp8
04-05-2010, 11:54 AM
4/5 Bench/Recovery

12 min. Warm Up

Bench Press
bar x20
135x15
225x5
275x5x5

Chest Supported DB Row
80x12
80x12
80x12

Lat Pulldown
3x10

DB Bench
80x20
80x20

Seated DB Cleans
30x12
30x12
30x12

Walking Up Hill Treadmill
25 min

Foam Roll/ Stretching/Ice (all done at home afterwards)

On Saturday we won 28-6. Thier only score was a intercepted pass they ran back and we blocked the extra point. I didn't get there till almost halftime because of work. I ended up with 4 tackles and 2 sacks in just over a half. 2 days later I still feel pretty beat up from the game, random bruising, a nice gash on my arm, and my ankle is sore as hell and I love it. This coming saturday we play one of the better teams in the league last year we split the 2 games against them and they have the best QB in the league, should be a great game.

Coke
04-05-2010, 01:21 PM
Sounds like a very competitive game indeed coming up for you guys, good luck.

I know things have been sketchy where the workouts are concerned, but no big deal dude.
You're gonna be getting back on track at some point and hopefully sooner than later.