Training Update: Building Back, Setting Goals, and Moving Forward

After 11 months of slow and steady recovery from that frustrating umbilical hernia surgery, I’m finally feeling ready to ramp things up. My current goal is simple: get back in shape. I’ve started easing into more Jiu Jitsu, rebuilding leg strength, and refining my upper body work—all while still honoring the recovery process.

Getting Back Under the Bar

To rebuild the foundation, I’ve reintroduced squats and deadlift variations, alongside floor press work. I’m a big believer in the floor press—especially for grapplers. It’s easier on the shoulders and back for many, and for anyone who trains off their back like in Jiu Jitsu, it’s a fantastic variation.

In my first week back:

• Safety Squat Bar Squats: 5-rep sets with 3 plates and a quarter (385 lbs)
• Floor Press: 5-rep sets at 255 lbs, followed by close-grip work at 225 lbs

Superset finisher: Biceps, triceps, and suitcase carries

Weekly Split Recap

Here’s how the rest of the week looked leading up to that session:

• Monday: Chest-focused machine press circuit
• Tuesday: Back-focused circuit, including pull-ups
• Wednesday: Arm day—biceps, triceps, and lateral raises only
• Saturday: Heavy compound day (Jumbo Day style from 10/20/Life)

The split is built around 3–4 gym sessions per week, but I’m moving most days and working toward 5 solid training days weekly.

Training Crew and Athlete Development

We’ve got a good crew training right now. One of our lifters is a recent Division I lacrosse graduate working toward a pro opportunity, and another is a young football player prepping for college football camp in Iowa. He’s in the middle of a size-building phase, and it’s been great watching both of them push forward with purpose.

Daily Movement and Recovery

On the movement side, I’m staying consistent with walking:

• 3 x 20-minute walks
• Or 4–5 x 10-minute walks
• Sometimes full 60-minute sessions when the schedule allows

These walks are a game-changer for both recovery and mental clarity, especially with how hectic my recent schedule has been with consultations and assessments (which you can check out at PowerRackStrength.com).

Looking Ahead

Over the next few weeks, I’ll dive deeper into:

• My goals
• Bodyweight changes
• Adjustments in diet and supplementation
• How I’m tailoring the 10/20/Life method to match my current needs

Thanks again for following along with these weekly training logs. It’s been great to reconnect with training, stay consistent, and help others level up in the process. More updates coming soon.

—Brian

BRIAN DOES ONLINE AND IN-PERSON COACHING!

Back Injured Average Mary or Joe who wants their life back

Back Injured Athlete Wanting to Return to Sport

Lift and exercise coaching & cueing to troubleshoot form

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