Bless my wife for making this for me 
I very rarely eat cheese but I’ll make an exception
7 Likes
March 27th
Conventional Deadlift
2 x 95 x 25
Back Raises
2 x BW x 12
-
Pain down majorly so I started moving again asap. Icing as often as I can.
-
I met both of Gym Mentors today, I think it was a blessing to see them when I did because one of them I hadn’t seen in years until now.
-
He’s a Physical Therapist. He had me lay down on the gym floor and felt around to see what might’ve been the issue, he is pretty sure it’s my Psoas that I partially tore, major supporting abdominal muscle.
-
He explained it intersects at the lower ab, into the oblique, groin and runs along my core on either side and down into my adductor. Which is why I originally thought it was a hip flexor.
-
This would explain also, why my adductor is starting to go south on my left side. It’s just taking all the weight.
So this is also what he told me and I told him to tell me it straight: Unfortunately that’s not going to be a 2-3 month ordeal to come back from. That’s at least 8-12 months. Doesn’t mean I won’t get stronger. It just means I’ll be at very big risk to reinjure it with the way I lift. I thought 2 months was enough. Wasn’t even close.
He also said it’s probably a good damn idea to drop the hyperextensions, rack pulls and shrugs entirely. No direct ab work yet. Wear a fucking belt. Probably don’t deadlift for a quick minute.
Regardless, he was real with it. He did tell me that there’s a decent chance I’ll smoke my left side too or just completely tear my right enough to have surgery if I don’t change something now and be smart about it.
He said there’s nothing “inherently” wrong with my form, it’s just taking advantage of leverage and speed, but with how compromised I am, that’s the last thing I need because my muscle as he explained doesn’t have the capacity to contract and relax enough to catch the weight on the rebound.
Showed me rehab work. Icing suggestions. Massaging suggestions. Bunch more stuff. I appreciate him a lot. Pretty much got a consultation for free on the floor. Grateful.
The good thing is he’s pretty confident I just strained it. I wasn’t ready yet for that work load.
9 Likes
March 28th
Sumo Deadlift
3 x 135 x 20
Bunch of icing still. Stretching often.
7 Likes
March 29th
Squat
45 x 15
95 x 15
145 x 15
185 x 8
Floor Press
2 x 135 x 10
185 x 5
225 x 15 RIR 4-5
245 x 8 RIR 3-4
Weighted Dips
BW x 15
1 x 45 x 15 RIR 5+
BW x AMRAP
Seated Lateral DB Raise
2 x 35 x 20
Concentration DB Curl
2 x 40 x 15
Sitting Face Pull (KG)
3 x 80 x 15
Tricep Pushdown (KG)
2 x 80 x 15
Rear Delt Flye Machine (Single Arm)
3 x 120 x 15
-
Psoas still strained but it’s much better today. Tried to really be aware of me not using my core. Going home to ice. Feels like a never ending shin split. It’s not that painful, just annoying.
-
Stopped right before pain / tightness on the squats
-
I’ll be dropping deadlift and most extension based movements entirely for a bit. Maybe I’ll stay SUPER light, like 315-405 for reps once I’m healed up, high reps, but not higher in weight than this. I’m thinking RDLs might be okay.
-
225x15 is a floor press pr by default because I’ve never done them. I felt like I could’ve done a set of 20 to be honest but stopped here because there’s really no point to do that right now.
-
Lateral Raises and Curls are Rep PRs. Weighted Dips no. I’m trying to figure out an OHP substitute and I’m thinking Z Press (sitting on the floor and pressing) while I heal. I’m not sure yet.
Joked with a buddy saying that even if I’m missing half of my muscle in my torso, it’s okay 
I’ll keep calm and carry on.
He did show me a silver lining which was if I become a bench and squat only guy, I’d probably be a monster presser with all that extra recovery away from the pulls.
10 Likes
Training Notes
This is more for future reference, trying to come up with a game plan with one of the guys I know. Firstly, he told me it’ll be impossible not to dip in strength on my deadlift. So with that out of the way, I asked what I could do as a replacement for however many months I need to lay off it.
The list we came up with:
Weighted pullups
Plate Loaded Shrugs (while sitting)
Seal Rows
Leg Presses in the Deadlift Stance
Ed Coan Suitcase Holds
Plate Loaded Hip Thrust (Maybe, this one sounds sketchy for my Psoas)
Either way, pair this with a fuck ton of Vertical Pulling since I’m already strong at horizontal rowing, and I should maintain a decent amount of strength.
I’d like to take a more bodybuilding approach to training anyways, to be honest. I need to fill out my frame a bit more. It’d be good to get some size back on me and build up the Lats especially, it’s a weakpoint (I’m sure this could’ve contributed to the tear). I can still blast my hamstrings using the Leg Press, Cables and Machines.
I’m excited, really. I think back days will be fun. Is it weird for me to say I don’t mind the break from Deadlifts? Maybe i’ll end up enjoying this more than S/B/D Training.
I’ll be going in tomorrow for either a easy leg or back day, maybe i’ll try some of these out.
11 Likes
March 30th
Paused Squat
45 x 20
115 x 15
135 x 12
185 x 10
225 x 10
Power / Hang Clean
3 x 115 x 5
Weighted Pullups
BW x 8
25 x 8
3 x 35 x 8
BW x AMRAP
Reverse Grip Close Grip Lat Pulldown
3 x 140 x 15
Plate Loaded Iso Row (Single Arm)
2pps x 20
2.25pps x 15
2.35pps x 12
Ed Coan Suitcase Holds
115 x 15s
3 x 135 x 20s
Bottom Portion of Clean
3 x 45 x 10
Top portion Of clean
3 x 45 x 10
Power Clean
3 x 45 x 10
-
Psoas was pushed a little harder today. Didn’t know what I was capable of. Feels a little tighter than usual but I’ll go home, stretch and ice. We’ll see tomorrow. I’ll be doing squats and power cleans again, probably.
-
I REALLY liked power cleans. I never did them before and they felt awkward. But I want to continue doing them heavier and heavier as I recover. It’s a bit of a risky movement because of how much flexion is involved but it felt natural, like I was meant to be in that positioning.
-
I started a little wider and more toes out than a traditional pull, and much more of an arch, but it just felt natural. The only part that was awkward was really the clean part after I got past my hips.
If anyone has advance on Oly Lifting I’m all ears. I’m going to be researching more into it because I legitimately might’ve fell in love with it after today. I’m not recovered enough to learn how to do snatches or clean and jerk, but I really enjoyed it. Ended up being in the gym for like an extra hour just practicing it.
I was using my Oly Squat Shoes so I’m sure that changed the mechanics a bit. I see this as a win because it’ll force me to go lighter in weight and keeps the gym fun. It doesn’t feel quite like a deadlift… It felt like it was way more legs.. I was still careful with it.
9 Likes
March 31st
Paused Larsen Spoto Bench
4 x 135 x 6
185 x 1
225 x 1
255 x 1
2 x 295 x 3 RIR 4
Standing Strict OHP (in Semi Split Jerk Stance)
115 x 4
135 x 4
175 x 7 RIR 1-2
Power Clean
Rest Pause
12 x 115 x 2
Third Position of Clean
5 x 45 x 3
Second Position of Clean
5 x 45 x 3
First Position of Clean
5 x 45 x 3
-
Psoas still about rhe same as yesterday. Icing as much as I can and I won’t stop till the strain is completely healed up.
-
I’m going to need to start segmenting my training notes
Olympic Lifts
-
Power Cleans felt better today. Looked up Squat University and Sika Strength on Drills to practice the actual hang clean position and found some great cues.
-
Looked at a bunch of Bulgarian & Soviet Training Systems for Weightlifting. It doesn’t seem much different than powerlifting outside of GPP (General Physical Preparedness) work. It’s thing I already do (Heavy Leg and Squat Work, Heavy Pressing Work, High Frequency and High Specificity).
Replacing my deadlift with Olympic Lifts would be a smooth transition. It seems that for Oly Weightlifting, High Frequency at Lower Reps is preferred. I’m not sure if submaximal step loading would work here but I assume it would.
The Chinese seem to have the most similarities to what I already do in that for GPP work they prefer Bodybuilding Off Season Esque training. GPP for the Russians and Eastern Bloc Countries seem to be on KBs, Plyometrics, and Core Work (which obviously can’t fckn do right now lmao).
The issue with technique at the moment is that a lot of it still me (99% I’m sure) just muscling through it. I’ll keep refining this as the weeks go on.
Bench & OHP
295 felt easy as fuck, if I’m being honest. I got a spotter anyways because of the Psoas. 2x4 next week should be a breeze.
OHP was ugly. I chose to do a semi split jerk stance because 1) it took strain off my core and 2) if I’m eventually wanting to do C&J I think it’d be good to get comfortable in this position. It wasn’t super deep just a slight bend and one leg forward.
These reps were still strict and no push pressing.
11 Likes
April 1st
2nd Week of Bill Stars Rehab Protocol
Paused Squat
3 x 135 x 8
185 x 8
225 x 8
275 x 8
Clean and Jerk
45 x 5
45 x 5
45 x 5
115 x 2
135 x 2
155 x 2
175 x 2
195 x 2 (Decided against going up)
Third Position of Clean
10 x 45 x 2
Leg Press
2pps x 4 (too much tightness for my liking)
Lying Hamstring Curl
85 x 8
125 x 8
2 x 200 x 8
2 x 125 15
Seated Hamstring Curl
2 x 175 x 8
2 x 115 x 15
Plate Loaded Shrug - Sitting
2pps x 15
3 x 3pps x 15
Barbell Row - Strict
135 x 8
225 x 8
275 x 8
2 x 315 x 12
Power Clean
5 x 45 x 3
Olympic Lifts
-
Decided to take a chance after squats and load some weight for C&J. I worked up to 195x2 and I decided against going higher because my technique was atrocious.
-
Again, it’s such a new movement that I can tell I was just muscling through it. Based off today it felt like I had 240ish in me. Would’ve been piss poor ugly form though.
Legs
-
Jumped up in weight for squats. 275 felt “fine” not the greatest but not terrible. Worse part is that I KNOW I have so much more in me. I’m holding back so much and it pisses me off, but I know I need to nurse it back slowly.
-
Decided to explore equipment, see what I can do what not, hamstring curls kinda aggravated it but I pushed through.
-
Leg Press felt a little too sketchy for my liking, more so than the leg curls. I decided it was best not to push it.
-
Decided this was enough for today, started tightening up on me.
Rows
I was VERY surprised I could do this without pain. I kept it strict as possible. I could tell form began to breakdown on 315 at the least 1 or 2 so I stopped immediately.
Other Notes
-
Met the other gym mentor/PT guy again, asked me how I was doing. Gave him the rundown and he approved. He explained to me that the way I’m feeling right now is what is called the “danger zone”. He told me keep doing my light, high rep work, focusing on just adding a little bit day by day, but DO NOT to attempt to go up to 400+ especially on squats and 200+ on cleans until at least another 3 weeks. He thinks by May 1st I’ll be healed.
-
Made me do some lateral movements and other general movements just to see how I was doing and said it’s good I’m moving athletically again.
-
I also lost my mind muscle connection with my right side because of the injury. He told me that’s normal after a tear. I really have to be aware of making sure my left doesn’t overcompensate. We do that by going slow and doing isolation work.
Anyways. He told me keep icing it after the gym and once before bed for another few weeks
He’s surprised with how fast I’m healing considering it’s been only about 7 days. I’m surprised too. But I’m gonna keep doing what I’m doing because it’s working.
10 Likes
April 2nd
Paused Larsen Spoto Bench
5 x 135 x 5
185 x 5
3 x 205 x 5
Floor Press
135 x 5
185 x 5
2 x 225 x 17 RIR 2
Seated DB Lateral Raise
2 x 45 x 15
Seated DB Concentration Curl
2 x 40 x 15
Cable Reverse Curl (KG)
3 x 25 x 15
Cable Hammer Curl - Single Arm (KG)
2 x 25 x 15
Tricep Pushdown (KG)
3 x 80 x 15
Seated Face Pull (KG)
3 x 80 x 15
Machine Rear Delt Flye - Single Arm
3 x 115 x 15
Clean and Jerk
6 x 45 x 3
Clean
6 x 45 x 3
Front Squat Rack Position
6 x 45 x 3
-
Well what do you know, I woke up today for the first time pain free. It was like I wasn’t injured at all.
-
Regardless, I know I’m still healing. There was a brief sensation of “tugging” as I began to move around in the gym. Not nearly as noticable and if I chose to ignore it I could’ve. But I didn’t. Playing it smart.
Olympic Lifts
-
These are feeling better by the day. I’m still learning to drive my elbows up and under but I’m getting coordinated, bit by bit.
-
Basically I’m taking a Grease the Groove (GTG) approach to this. Do it everyday, easy reps, over and over.
-
Not being able to deadlift or go heavy has left me with a lot of excess energy and I can get it out doing these movements.
Bench
- Floor Press progressing quickly. These never fail to light me the fuck up in the upper pecs and tris. I almost don’t need to do incline Flyes anymore.
9 Likes
April 3rd
Clean and Jerk Technique
6 x 45 x 3
6 x 135 x 3
Weighted Pullups
BW x 15
25 x 10
3 x 35 x 10 RIR 2
Explosive High Pullups
5 x 5
Handstands - Against The Wall
3 x 6s
Superman Clap Pushups
3 x 12
Side to Side Laterals w/ Ladder
Didn’t count this just wanted to get some energy out
-
Just wanted to get in and do something, didn’t really matter what it was.
-
Alot of this isn’t new to me but it’s been YEARS since I’ve delved into calisthenics seriously like this. The stray away from powerlifting for a bit has given me time to explore things.
-
Handstand took many tries to do, I fell on my ass or hit the wall plenty times. I finally was able to get the timing down to do static holds and quarter ROM pushups.
-
High Pullups are something I used as a progression into clap pullups. I completely lost the ability to do them lol. Basically pulling hard and fast well above the bar and releasing my hands but catch it on the way down.
Weighed in at 220
11 Likes
April 4th
4 Hour Marathon Sesh
Paused Larsen Spoto Bench
5 x 135 x 5
185 x 4
225 x 3
260 x 2
7 x 295 x 3 First Set RIR 5
Standing Military Press
3 x 145 x 5
155 x 5
175 x 10 RIR 1
135 x 27 Burnout
Seated DB Lateral Raise
3 x 40 x 20
Concentration DB Curl
2 x 40 x 15
Incline DB Flye
4 x 40 x 10 (1m Rest)
Tricep Pushdown (KG)
4 x 57.5 x 20
Cable Hammer Curl - Single Arm (KG)
4 x 20 x 15
Sitting Face Pull w/ Lat Pulldown Bar
Full Stack
3 x 15
Rear Delt DB Flye
4 x 30 x 15
Single Arm Rear Delt Flye Machine
4 x 125 x 15
-
Lifting with some buddies again. I was in here for 4 hours.
-
175x10 was a strict standing PR. I did this with my feet together, 6x3 with 295 felt easy.
-
Outside of this, shit felt great and moved so good. Going up to 175x12 next time and omw to build up to 185x12 after. 295 for sets of 4 next week.
10 Likes
April 5th
Buffalo Bar Paused Squat
4 x 155 x 4
245 x 4
335 x 3
425 x 5 (I did not realize this thing weighed 65lbs until after my spotted told me )
2 x 335 x 8
Leg Press
2pps x 20
3pps x 15
4pps x 10
5pps x 8
4pps x 20
Low Back Extension Machine
85 x 15
135 x 12
180 x 10
Full Stack
3 x 15
Lying Hamstring Curl
85 x 10
2 x 200 x 10
2 x 135 x 15
Cable Pullthroughs (Slow Tempo)
4 x 165 x 15
Buffalo Bar Squats
-
Took a big risk here jumping to 425. I didn’t know it was an extra 20lbs heavier. My plan was 405x5.
-
I tried out the Buffalo Bar because I was working in with a friend and he suggested maybe the more upright torso position would take some strain off the hips. What do you know? It did!
I am so grateful to be able to squat pain free again. Some things you take for granted.
Psoas gave me no issues and I’ll be training with the buffalo bar while I heal up.
We’re gonna be hitting back hard tomorrow. Hoping I’ll be able to go up in rowing and pullup weight.
11 Likes
Nice squats!
1 Like
April 6th
Weighted Pullups
3 x BW x 5
25 x 5
3 x 35 x 11 RIR 1
Barbell Row - Strict
135 x 5
225 x 5
315 x 17
Reverse Close Grip Lat Pulldown
4 x 180 x 15
Bent Over Cable Row (KG)
4 x 100 x 15
GPP
Zercher Squat from Floor
6 x 185 x 3
Running Sandbag Fireman Carry
90lb Sandbag
10 Laps Back and Forth
Sandbag Fireman Carry Box Jump - Alternate Each Side
4 x 50lbs x 4
Army Bear Crawls
6 Laps Back and Forth
Dead Hangs Long as Possible
3 Sets
Main Work
- Worked up to 315x17 fairly strict on rows. The last 2 reps I started getting fatigued. Pullups were alright. Still added a rep.
Not much else to say here got the reps in and got super pumped up, felt great.
GPP
These are new. I’m deciding there’s gonna be a “Gladiator Day” every now and then.
Different functional movements like what I did today. This was INSANELY hard. Holy shit. I felt amazing after though.
9 Likes
April 7th
Paused Larsen Spoto Press
5 x 135 x 5
3 x 225 x 5
Floor Press
135 x 3
185 x 2
225 x 20 RIR 0
Weighted Dips
BW x 20
3 x 45 + BW x 15 RIR 5+
Concentration Curl
3 x 40 x 15
Cable Hammer Curl - Single Arm
4 x 30 x 15
Kinda a mini deload session today. Nothing super crazy. Floor Press PR.
Going to be going up to 235 and resetting reps down to 8. I’ll slowly add reps over the weeks to try and hit 20 here.
Rinse and repeat approach.
8 Likes
225 x 20. That’s some strong pressing.
3 Likes
April 8th
Paused Buffalo Bar Squat
3 x 65 x 8
155 x 5
245 x 5
335 x 3
425 x 4 RIR 4-5
Leg Press
1pps x 5
2pps x 5
3pps x 4
4pps x 4
5pps x 3
6pps x 8
4pps x 25 Burnout
Lying Leg Curl
2 x 200 x 12
Plate Loaded Sitting Shrug
2pps x 5
3pps x 5
4 x 4pps x 12
Squats:
Decided to stay at same weight and reps but miscounted by 1 wasn’t that big of a deal. Had to wrap up though because I lost my knee sleeves, knees also felt crispy as shit . This set looked way better than last video though
10 Likes
April 9th
Hip Adduction
50
3 sets of 20 Reps
Barbell Row - strict
135 x 10
225 x 10
315 x 10
335 x 8 RIR 2-3
Reverse Grip Close Grip Lat Pulldown
200 x 15
2 x 140 x 20
Plate Loaded Lat Pulldown - Single Arm
2pps x 15 (rotator cuff being a bitch)
1pps
3 sets of 30 (2-2 Tempo)
Weighted Pullups - Neutral Grip
2 x 35 x 12
Cable Bent Over Low-Row (KG, 2-2 Tempo)
4 x 50 x 12
Crunches into Russian Twists
10lbs
3 sets of 10 Reps
Hyperextensions
BW
3 sets of 8 reps
Got a good pump , hit some prs on the lat Pulldown and Pullups .
Met another gym bro I haven’t seen in 2 years. He also tore his Psoas!
I got some VALUABLE advice from him, he tore his 3 years ago and he pretty much showed me all his rehab exercises and what not to do. He pointed out all the machines, exercises that would fuck me up as well.
9 Likes
April 10th
Paused Larsen Spoto Press
3 x 135 x 5
185 x 10 Touch and Go
225 x 10 Touch and Go
260 x 10 Touch and Go
295 x 4 Paused RIR 5 (absolutely smoked)
Standing Strict Military Press
135 x 20
2 x 185 x 5 RIR 3
Preacher Hammer Curl using Plate
25lhs x 15
4 x 35lhs x 15
DB Concentration Curl
3 x 40 x 15
Tricep Pushdown w/ Straight Bar (KG)
2 x 67.5 x 15
Tricep Overhead Extension (KG)
2 x 67.5 x 15
Single Arm Hammer Curl (KG)
3 x 30 x 15
Got 4 hours of sleep… I just could not fckn go back to bed after I woke up. I started at 7am which is way out of the norm for me.
Bench
Bench moved easy again. 295x4 with a RIR of 5 puts me around 335x9 Paused in a Comp Setup .
A note on training everyday for the last 20 days
-
Honestly , it’s not ideal at all but my body has been getting used to it. I don’t really feel that beat up.
-
Biggest thing I have to watch out for is volume and exercise variation. If I have that locked down I truly feel like I could train everyday indefinitely (AND still progress, Keyword: still progress)
Biggest Risks
- The Military Press, Any type of heavy frequent squatting and heavy lat focused work I’ve found are the 3 killers for me when going everyday. It’s that constant vertical pulling and pressing working on the cuffs.
I could definently get better gains resting . But I need a way to cope with life , so fuck it.
9 Likes
April 11th
Paused Buffalo Squat
4 x 155 x 4
245 x 4
335 x 4
425 x 2
445 x 2 RIR 5
Barbell Hyperextensions - Lowest Notch
2 x 115 x 10
Lying Hamstring Curl
4 x 210 x 12
Seated Hamstring Curl
4 x 120 x 15
Low Back Extension Machine
Full Stack
4 x 15
Standing Cable Crunch (2-2 Tempo, KG)
35 x 15
3 x 50 x 15 (Right side focus)
Stupid idea time
Sumo Deadlift - Paused 1" Deficit
2 x 135 x 4
2 x 225 x 4
5 x 315 x 1
RDL
225 x 3 (stopped, immediate discomfort)
Deadlifts
-
These felt… Surprisingly good! I kinda got to thinking. If I raise the deficit up higher, it’ll load my quads and hips more, taking some pressure of the Psoas, it actually felt really damn good.
-
I forgot how good my leverage for Sumo was. These reps all felt so good, smooth and natural. It’s always been my strongest stance and I can tell.
I tried doing RDLs after and had to stop right away. So Sumo does work better for me.
Squats
445 for a dub moved alright and it was easy. Reps left. Gonna build up here.
11 Likes