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

9/30/21

BP 245lbs | 3 x 4, 1 x 3
Hang Clean | Bar | 5 x 5
Banded Pull-ups | 10 x 5
 
Segansational said:
Jeez dude, glad you made it through and are back at it.
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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.
 
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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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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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 said:
Squatober sounds like fun! Not really, but you know. Everyone likes a good pun.
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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.
 
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HokiePride said:
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.
Click to expand...

Awesome, will check it out!
 
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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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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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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How are the legs feeling with all the squatting?
 
RegisterJr said:
How are the legs feeling with all the squatting?
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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.
 
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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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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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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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
 
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
 
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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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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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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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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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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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
 
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
 
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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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
 
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
 
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
1@255x6| 2@270x5 | 1@285x4
Assisted Pull Ups
85lbs | 4 x 4
Db Side Lateral Raise
3x8
Lying Tricep Extensions
3x8
 
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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11.26.21
BLACK FRIDAY WORKOUT

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

Work Sets
2@295x2 | 2@320x2 | 1@330x1

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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12/12/2021 SUNDAY

Rotator Cuff Exercises 3x12-15
Bench Press
1@300x3 | 1@320x2 | 1@340x1

The grind doesn’t stop. Milestones achieved and progress continues. I hit 340lbs for a single and honestly felt I could do more. I’m sticking to the game plan.

Lately been working extensive work hours due to one of my Nitrogen plants being offline. Costing the company tons of money being down. We are 13 days straight of 16-18hrs following the planned outage.

Recovery has been dismal at best but I will never stop. Covid didn’t stop me and neither will anything else on this planet.
 
12/16/21 THURSDAY

WARM UP
Leg Abductor 4 x 20
Leg Adductor 4 x 20

SQUATS
1@265x6 | 2@285x5 | 2@295x4

Dips {Stretch the pecs}
Bodyweight | 5x5 {PR}
 
12/21/21 TUESDAY

Bench Press
1@270x6 | 2@285x5 | 2@300x4

Did a bunch of other accessories following these lifts. Strength coming back slowly but surely. Making progress every workout.
 
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11.23.21 THURSDAY

Deadlifts
135x5
225x3
325x1
345x1
365x1
410x1, RPE 9.75 {PR}

OH Military Press {PR}
95# | 5x5

OH Behind Neck Press {PR}
95# | 5x3

Assisted PullUp {PR}
70lbs | 4x4 RPE 9.5

Incline Bench {PR} 8x10
Warm Up Sets
135, 145, 155, | 165
Work Sets {Crazy}
185, 205, 225

Single Arm Cable Lat Pulldown
85# 4 x 15

Close Grip Lat Pulldown
85# | 4x10

Db Shrugs
75, 85, 95 | 3 x 20

Machine Cable Flye
160# | 4x10

Everything I touched today was a PR.
Just absolutely insane after working 2.5 weeks straight at 16-18 days because of a down nitrogen plant. Ate very little yesterday and sat on the couch half asleep until I came in to deadlift. It’s absolutely crazy the amount of work I put in today and I’m still going since 11am-3pm.
 
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11.24.21 FRIDAY
CHRISTMAS EVE

Rotator Cuff Exercises 3x12-15
Bench Press
2@300x3 | 2@320x2 | 1@355x1/2

Dips
Bdwt | 5x5

Leg Raises
4x12
 
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12.31.21
New Years Eve

Squats
205# | 4 x 8
255# x 2

Rack Pulls
315# | 4 x 8

Incline Bench
225# | 4 x10

OHP
95# | 4 x 8

Dips
Bdwt | 5 x 5
 
Wow, nice job on those end of year PRs! Happy new year!
 
1/4/22

Happy New Year

The Return continues & strength coming back rapidly.

Bench Press
2@285x5 | 2@300x3 | 1@315xF

Db Incline
60#, 70#, 80#x10

Machine Flye
85# | 4x10
 
1.6.2022 THURSDAY

Squats
225# | 3 x 8
275# x 2

Rack Pull
345# | 3 x 8

Dips
Pull Ups
OHP
 
1.8.2022 Saturday

Rotator Cuff Exercises 3x12-15
Bench Press
2@315x3 | 2@335x1 | 1@370x1/2
 
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1.9.22 SUNDAY

LEGS
Squats
225# | 3 x 8
275# x 2

Rack Pull
345# | 3 x 8

OHP
95# | 5 x 5

Incline Bench
235# | 5x5

Arm Volume
Single Arm Curls
20# | 6 Sets | 12-15

Dbl Arm Curl
50# | 6 sets | 15-20

Pectoral Fly
115# | 4 x 15

Rear Delt Fly
115# | 4 x 15

Shrugs
75# | 4x15

Recovery*
Sauna | 20min.


*Note
Goal Maxes for June 2022
Squat | 375
Bench | 405
Deadlift | 485

Add these in 3-4x Weekly if possible
Dips
•4 Sets
•10-15Reps
 
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1.11.22 TUESDAY

Bench Press
2@290x5 | 2@315x3 | 1@320x3

Incline Bench
145# | 4x8

Machine Fly
100# | 4x15

Tricep Pushdown
85# | 4x10
 
1.15.22
My son 10th Birthday

Rotator Cuff Exercises 3x12-15
Bench Press
2@315x3 | 2@345x2 | 1@355x1
OHP
Dips
Shrugs
 
1.18.22 TUESDAY

Bench Press
WARM UP
135#x10
185#x8
225#x5
2@300x5| 2@325x3| 1@325xF

Cable Fly
4x10

Db Incline
65# | 3x10

Tricep Pushdown
4x10
 
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