HokiePride...{The Return}...2016

Potbelly

Potbelly

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I plan to share my Covid experience. I just have gotten winded explaining over last few months. Thank you for your kind words. I actually died in the hospital and almost died several more times during my hospitalization.
Explain please
 
HokiePride

HokiePride

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BP 245lbs | 3 x 4, 1 x 3
Hang Clean | Bar | 5 x 5
Banded Pull-ups | 10 x 5
 
HokiePride

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Jeez dude, glad you made it through and are back at it.
Thank you so much. I’ll post it soon but it was a fight. COVID-19 wrecked my body as they were getting others under control. Again I’ll write the full story.
 
HokiePride

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10/2/21

{POST COVID RECOVERY & 10 week HOSPITALIZATION}

Day 1 SQUATOBER

Squats
145lbs | 5 x 8
RPE 7.5,
*this is huge based on my muscle & strength loss. Only 2nd Squat session. The true test will come as the workouts progress during SQUATOBER as it’s a 5 day a week programming.

BENCH Press
245lbs | 4 x 4
Assisted Chin Up | 3 x 4

Pendlay Row
95lbs | 4 x 5

BB RDLs
95lbs | 4 x 5
Pendlay Rows
95lbs | 4 x 15

Cardio
Bb Curls | 3 x 10 | Bar Only
DB Reverse lunge | 3 x 5
Farmers Walks | 3 x 40yds

Sauna
20 minutes

*Notes
•SQUATOBER has begun, YEAR 3
•IV drip therapy yesterday..Wonder Juice
•Week 2 TRT Restarted since April HOSPITALIZATION @ 1ml 200mg. TUE/SAT
•Awaiting Biomarker Assessment from RESTORE Lancaster
 
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HokiePride

HokiePride

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10/4/21 Day 4 SQUATOBER

1. Back Squats {255 Max}
185lbs | 5 x 5

2. Bench Press {275 Max}
205lbs | 5 x 5

3. Standing OH Press
Bar | 5 x 5

4. Close Grip BP
135lbs | 5 x 5

Cardio
DB OH Farmers Walks | 5 x 50yds

Post Recovery
Sauna/HydroMassauge
 
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HokiePride

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Day 5 SQUATOBER

SQUAT
155lbs x 6
165lbs x 5
185lbs x 4
190lbs x 3
205lbs x 2

Deadlifts
135lbs | 4 x 4

Standing Hamstring Curl
{2} 45lbs | 3 x 10
Strict Chin Up
3 x 4

Cardio:
Overhand Bb
Bent Over Row | 3 x 15 | 135lbs
Db Hammer Curls | 3 x 30 | 17.5lbs
 
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Segansational

Segansational

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Squatober sounds like fun! Not really, but you know. Everyone likes a good pun.
 
HokiePride

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Squatober sounds like fun! Not really, but you know. Everyone likes a good pun.
It’s actually a thing. Look up @penandpaperstrengthapp & @sorinex_squatober on INSTAGRAM.

Every October a strength coach puts out a scheduled program everyday for the month of October. All across the world people who do the workout squat everyday for the the month plus other accessories included on the workout.

He releases it daily at noon EST. No one gets ahead. He has been doing it for three years to date. He also has DEADCEMBER.

Look up @sorinex_deadcember.
That’s similar to SQUATOBER except deadlifts are programmed daily.
 
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Segansational

Segansational

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It’s actually a thing. Look up @penandpaperstrengthapp & @sorinex_squatober on INSTAGRAM.

Every October a strength coach puts out a scheduled program everyday for the month of October. All across the world people who do the workout squat everyday for the the month plus other accessories included on the workout.

He releases it daily at noon EST. No one gets ahead. He has been doing it for three years to date. He also has DEADCEMBER.

Look up @sorinex_deadcember.
That’s similar to SQUATOBER except deadlifts are programmed daily.
Awesome, will check it out!
 
HokiePride

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Day 6 SQUATOBER WEDNESDAY

PreWorkout:
Redcon1: TOTALWAR
Bang: Georgie Peach Tea

Squats
185lbs x 6, 7, 8, 9

Bench
205lbs 6, 7, 8, 9
 
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HokiePride

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Day 7 SQUATOBER Thursday

Squats
155lbs x 4 {60%}
175lbs x 4 {70%}
185lbs | 2 x 2

Assisted Chin Up
145# | 4 x 4
RDLs
135# | 4 x 4

Chest Supported Row
4 x 15
Barbell Bicep Curl
4 x 15

Rear Laterals | 4 x 20
Db Shrugs | 4 x 20
 
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HokiePride

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Day 8 SQUATOBER

Squats {5 sec neg.}
165# | 3 x 3
175# | 3 x 2

Bench Press
195# | 5 x 8

Db Front Raises | 3 x 10
Db Side Laterals | 3 x 10
Db Rear Laterals | 3 x 10
Db Upright Row | 3 x 10
Db Curl into OH Press | 3 x 10
 
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RegisterJr

RegisterJr

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How are the legs feeling with all the squatting?
 
HokiePride

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How are the legs feeling with all the squatting?
I finished week 1 and they actually feel great. I’m quit surprised I made it due to my recent hospitalization. Having to relearn to even sit up, stand and walk. I’m still not doing much cardio in terms of treadmill but the weights provide a great deal that was pivotal in completing occupational & physical therapy. I’ve been released from both.

Legs feel awesome because I selected weights that were reasonable to my current strength. During this coming week I believe it’s programmed for a new max to reestablish the percentages. I’ll readjust when this occurs.

Remember I’m still not working so I can rest anytime and sleep. No worries or obligations so I can recover better than most doing this program this month. I’m on short term disability. Planning to return by Thanksgiving.
 
HokiePride

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10/11/21 MONDAY
3 months Post Covid Hospitalization
Week 2 of SQUATOBER

SQUAT
165# x 4
195# x 3
205# | 4 x 2

BENCH
205# | 5 x 5

STANDING OH PRESS
95# | 5 x 5

HAMMER STR. BICEP CURL {Single Arm}
65# | 4 x 8

Bb SKULLCRUSHERS
4 x 25

CARDIO
Db REAR LATERALS
4 x 20

Notes:
Workout complete. Feeling good.

Took another 1ml 100mg TRT shot. I will monitor symptoms, strength and fatigue accordingly. Been off of it since April. This will be week 3 of restart with TRT.
 
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HokiePride

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Day 12 | TUESDAY

10/12/21

SQUATS
155# x 4
175# x 3
205# | 3 x 3

DEADLIFTS {PR}
195# | 3 x 5

ASSISTED CHIN-UPS
BDWT | 6 x 3, {145# || RPE 6.5}

CARDIO
BB CURLS 3 x 10
DB SHRUGS 3 x 25

Recovery*
This has been challenging but yet I’m getting through it. Almost half way through week 2. Spent most of the night in the bathroom so sleep was disrupted heavily.

Fell asleep trying to wait for my youngest son to get ready for school. Oldest remained home due to experiencing breathing issues with croup. He has yet to put grow it. The problem continues to pop up every once in awhile.

Looking to get through this SQUATOBER challenge and I will be able to prove I’m ready to return to work.
 
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HokiePride

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Day 13 | WEDNESDAY

{THICK THIGHS SAVE LIVES}

SQUATS
195# | 5 x 5

BENCH PRESS
135# x 5
185# x 3
225# | 3 x 3

Cannonball Delts {3 x 10}
Db Rear laterals
Db Laterals
Db Curl to OH Press

CARDIO
DB RDLs 3 x 8
Db FARMERS WALKS 3 x 40yds
CLOSE GRIP PUs 3 x 10
 
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HokiePride

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10/14/21
THURSDAY

SQUATS
165# x 4
195# x 3
225# x 2
235# 1, 2, 3, 4, 5

DEADLIFTS
135# | 3 x 5

CARDIO
Band Pull Apart | 3 x 20
Rev. Grip CURLS | 3 x 20
 
HokiePride

HokiePride

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Day 15 FRIDAY

SQUATS
DB Elevated Rear Foot Split Squats 3 x 5
Bb Squats 135# | 3 x 10

Bench Press
205# | 5 x 8

Bb Standing OH Press
65lbs | 3 x 8

CARDIO
WALL SIT 3 x 30sec.
Farmers SuitCase Carry 3 x 40yds
Close Grip PU 3 x 10
 
HokiePride

HokiePride

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10/15/21 MONDAY
10 wk POST COVID HOSPITALIZATION

BENCH /SQUATS {Based Off 295#}
195# x 3
235# x 1
205# x 3
250# x 1
225# x 3
265# x 1
235# x 3
275# x 1

Standing OH Press
3 x 5
Db RDLs
3 x 10

Cardio
SKULLCRUSHERS
4 x 20

NOTES
WEEK 3 TRT 100ml/wk
IV Therapy @ Restore Lancaster
•Wonder Juice
 
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HokiePride

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Day 19 TUESDAY

SQUATS
145# x 3
165# x 3
175# x 3
195# x 3
145# x 3

DB Rear Elevated Split Squat
3 x 5
 
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HokiePride

HokiePride

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10/20/21 Wednesday

Squats
175# | 4 x 4

Bench Press
145# | 2 x 10
175# | 2 x 7
195# | 2 x 5
225# | 2 x 3
250# x 1
255# x 1

Deadlifts
205# | 3 x 5
ChinUps
BDWT 130# | 3 x 4

Db Front Raises | 3 x 15
Db Laterals | 3 x 15
 
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HokiePride

HokiePride

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10/21/21
Post Covid 10
Week Hospitalization

Squats
“Party with Quinn.”
175# x 3
205# x 3
230# x 3
245# | 4 x 4
245# x 5

OH Bb Press
3 x 5
Db Shrugs
4 x 25
 
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HokiePride

HokiePride

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10/22/21
Week 3 of SQUATOBER

Squats {2 Sec. Pause BTM}
155# x 3
170# x 3
185# x 3
195# x 3
145# x 3

Bench Press
225# | 4 x 5
Snatch Grip Dead’s
175# | 3 x 5

Cardio
Db Farmers Walk | 3 x 50yds
Db Suitcase Carry | 2 x 50yds
Db OH Farmers Walk | 3 x 50yd
 
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HokiePride

HokiePride

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10/25/21
Post Covid Hospitalization 10 Weeks
Week 4 of SQUATOBER

Squats
205# x 3
235# x 2
250# x 1
265# x 1

Bench
185# x 5
205# x 5
225# x 5

Deadlifts
175# x 3
195# x 3
205# x 3
225# x 3
 
HokiePride

HokiePride

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10/26/21

“On A PR MISSION”

Db Farmers Walks | 40yds x 2

Db Rear Foot Elevated Split Squats
2 x 5 {1st Medium, 2nd Heavy}

Squats
195# x 3
225# x 2
235# x 2

Bb OH Press
3 x 5
Snatch Grip Deadlifts
145# | 3 x 5

Repeat #1
 
HokiePride

HokiePride

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10/27/21

Week 4 of SQUATOBER

Squats
195# | 3 x 3

Bench
225# | 4 x 5
Assisted Strict Chin Up {PR}
115# | 4 x 4

Bb Curls
3 x 15
Cable Pushdowns
3 x 25

CARDIO
Db Shrugs
3 x 10
Db Rear Laterals
3 x 20
 
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HokiePride

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Day 28
“WORLDS LARGEST KNEE BENDING PARTY.”

Squats
135# x 5

Cannonball Delts | 3 x 10 EACH
a. Db Front Raises
b. Db Side Laterals
c. Db Rear Laterals

Db Farmers Walks
4 x 40yds
 
HokiePride

HokiePride

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10/30/21

Bench/Squat/Deadlifts
145# x 3
195# x 2
225# x 2
250# x 1
275# x 1
295# x 1
315# x 1
 
HokiePride

HokiePride

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11/16/21

SQUATOBER is over. Been spending last two weeks recuperating. It was a long battle and journey. I PR’ed constantly to continue bouncing my back to my former self. My tendons, muscles and immune system was torched but it was well worth it.

I’m a few weeks into another strength phase just before DEADCEMBER. Let’s get to it and continue moving forward.

BENCH PRESS
[email protected]| [email protected] | [email protected]
Assisted Pull Ups
85lbs | 4 x 4
Db Side Lateral Raise
3x8
Lying Tricep Extensions
3x8
 
HokiePride

HokiePride

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11.24.21

Happy Thanksgiving

Still putting in work!

On week #5 of 7 {Bench Program} that immediately followed #SQUATOBER. Closing in on #DEADCEMBER!
 
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HokiePride

HokiePride

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11.26.21
BLACK FRIDAY WORKOUT

Bench Press
Warm Ups
135x10 | 185x8 | 225x5

Work Sets
[email protected] | [email protected] | [email protected]

Cool Down
185# | 6 x 10

Wide Cable Flyes
4 x 15

Hammer Press
185# | 4 x 15

Tricep Pressdown
4 x 15

Incline Bench
135# | 4 x 10
 
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