Goals & Gains ðŸ’€ DEATH Triangle training log 💀

Sunday, April 27, 2025

A. Trap Bar Deadlifts
80 X 6
110 X 6
140 X 5

180 X 8
180 X 8
180 X 8

B. 30 Degree Incline DB Press
20 X 6
30 X 5

40 X 10
40 X 10
40 X 10

B. 30 Degree Incline DB Rows
15 X 8
20 X 6
30 X 10
35 X 10

**We ran out of time and had to get LTR to his drum lesson**
 
Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 3 x 3

BP
135 x 6 x 2
185 x 5
245 x 5
290 x 4
335 x 4 x 4

Lat pulldowns
200 x 12 x 5

Ez bar curls
135 x 12 x 3

Tweaked this damn pec tendon again. Felt a twinge that was completely painless. No tightness. Then did the last set of bench and it started getting tight. Not as bad as a couple months ago but it's sore. Really frustrating. Something is just not structurally right with that tendon it seems. The bench sets I'm doing aren't really heavy either but maybe I needed to come back lighter.

I'm going to make an appointment with my doctor tomorrow to refer me to a specialist. Maybe I can get some kind of scan or something to see what's exactly wrong and/or some kind of steroid shot to fix it. I probably should have did this a year ago. I did PT for it this time last year for a month. They just had me doing rotator cuff exercises. Don't think they really knew what they were doing. But I still do those rotator cuff exercises to this day.

It's frustrating but life keeps moving forward and so do I. My plan going forward is to switch over to 531. I think I haven't been listening to my body with these injuries the past couple years and I think running sheiko is a problem. I love the workload but it's time to dial it back a bit. I'm going to run 531 twice a week for press and one day out of the week I'll do light bench press, like sets of 12. The pec seems fine with light weight, high rep stuff. And I'm going to start BJJ in June. I'm tired of putting it off. I'm way strong enough to start. I don't need to be benching 500 to begin. I can't keep putting it off for tomorrow, I may not have that long. I'm also going to lock the fuck in more on my diet. I've been 235 for weeks now which is a good weight for me, but I'd like to be consistently in the 220's. I think that's a better fit for me especially starting BJJ.

So, yeah, frustrated with this stupid tendon but I'm optimistic to switch up the program and to start training something new. It's been a rough month with the back injury and now the pec acting up again. I need challenges, though. And I'm looking forward to getting my ass kicked. Time to stop trying to be the best at exercising and compete in an actual sport while I still can.
 
Tuesday, April 29, 2025

BJJ - Killer Tuesday

3 minute rounds - alternating takedowns with partner

King of the Guard (175 and up side of the room)
5 minutes DLR
5 minutes K Guard
5 minutes bottom side control
5 minutes bottom mid-back take (not sure how to describe - on your side with the other guy on your back with grips, but no hooks

Three 2:30 rounds of balls out, down by 2 points, get points or a sub rolls

Three 6-minute live rolls.

I stubbed my toe Friday night walking through my bedroom. Kicked the post of the bed frame wearing just socks. It still hurts like hell and the little toe is swollen bigger than the one next to it. Been 5 days. Thinking I broke it. Woke up this morning and it felt way better. Put on dress shoes for work and that wasn't so much fun, but bearable. Grazed it on the side of my Croc putting it on after BJJ and it felt like someone hacked on it with a hatchet.
 
Deadlift
135 x 5
185 x 4
225 x 3 x 2
275 x 3 x 2
315 x 3 x 3

Press
135 x 5 x 2
155 x 4
185 x 3
205 x 3 x 5

Facepulls
120 x 15 x 5

Ez bar curls
135 x 12 x 3

Tricep pushdowns
90 x 12 x 3

Everything felt super light. Lower back felt good. Still taking it easy there, though.

Had my appointment with my GP yesterday. He put in the referral for an MRI and to see the specialist. He said they could do cortisone shots or a procedure where they make a small incision and use ultrasound to get rid of the scar tissue. Pretty neat.
 
Stargazer Rex said:
Had my appointment with my GP yesterday. He put in the referral for an MRI and to see the specialist. He said they could do cortisone shots or a procedure where they make a small incision and use ultrasound to get rid of the scar tissue. Pretty neat.
Click to expand...
That would be awesome if they can do a small procedure to get rid of that shit for you. Hope they refer you to an open air MRI. I'm sure you've had them before, but being stuffed in that tube sucks.
 
Poon Goon said:
That would be awesome if they can do a small procedure to get rid of that shit for you. Hope they refer you to an open air MRI. I'm sure you've had them before, but being stuffed in that tube sucks.
Click to expand...

Fuck. I didn't even think of how small those MRI machines. Last time I had one was 25 years and now it's all coming back to me how much it sucked! lol
 
Walk - 20 minutes, 3.0 mph, 6% incline

Have my MRI scheduled for tomorrow morning. Glad to finally figure out what the heck is going on. Even if I'm going to start BJJ and not work for a 500 bench I'd still like to bench moderately heavy because it's a good strength movement for me. But I might need to push back BJJ depending what the ortho says. I'd rather get this tendon sorted out before people are yanking on it. If he says I can go in June then I'm going in June, though.
 
Squat
135 x 5 x 2
185 x 5
225 x 5
275 x 4
315 x 3 x 3

Press
135 x 5
155 x 5
185 x 4
205 x 3
225 x 2 x 5

DB flys
10 x 20 x 2
30 x 20 x 3

Lat pulldowns
200 x 12 x 4

Went to get my MRI this morning and they said I had to reschedule because they can't MRI chests on the weekends. Why did they schedule me for the weekend then? Who knows lol

Pec has healed up fast. I was still icing it on Wednesday. It feels like it's at 95% already. Still not going to bench heavy. Might do some lightweight, high rep bench next week, though. Probably start 531 next week too.
 
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