Taking the next 3 days off to reset. I’ll be back Sunday. My training partner trains Tues/Weds/Fri/Sun. I’ll be able to make it to all but the Friday session but moving forward my workout schedule is pretty much mimicking his.
Writing this down because this is gonna be a major shift in training structure… I’m thinking:
Sunday: Heavy Deadlift & Light Squat Day (Alternating every other week) + Back or Leg Accessories depending on what comp lift was heavier. I’m thinking this will also include my Larsen Spoto Press
Monday: Squat Accessory Day or Deadlift Accessory Day (Depends on weaknesses, right now it’s back… So probably more pulling accessories)
Tuesday: Heavy Bench working up to singles and back downs with triples , Zero Accessories
Wednesday: Close Grip Floor Press + Bench Accessories (I’m thinking about no heavy shoulder work here)
Thursday: Off
Friday: Heavy OHP + Accessories
Saturday: Off
Obviously this can (and will) change based on recovery needs day to day. My training is pretty wild and shifts around a lot but there’s a few core tenants in place which is frequency.
Sunday is probably going to be my most brutal day. Plan is a full on S/B/D day. My partner is in the gym sunday’s for around 4 hours. And this session for me will probably take at least this amount of time.
Biggest thing is trying to juggle heavy pulling work with shoulder work. Its a lot on the cuff. I’ll figure it out as I go.
The back to back bench days is also an idea from him. He trains heavy bench Tuesday and Close Grip the following day. I’ve ran a Bench every day program and I know this is possible to do. I’m thinking bout taking my heavy singles Tuesday with him like he does and doing close grip work the next day using floor press. Tris are my weakness and I definently don’t need more shoulders. They are MORE than developed enough. I’m keeping in Larsen Spoto because 1) I’m so deep in my block and 2) they CERTAINLY do help. I am sold on these and will never drop this.
Anyways this is roughly my plan right now. I’m expecting these sessions all to average AT least 3 hours with him around lol. I’ll be bringing extra energy drinks and snacks. We spend more time eating candy than lifting it feels like…
Should be here tomorrow. I’m a pretty big proponent of beltless training to get the comp lifts up but with this injury I’ve been dealing with, I’ve kinda been thinking using a belt (At least for now) would be much smarter for me in terms of injury prevention.
I’m also planning on working up to paused deficit deads with 500 on Sunday.
Really hoping my Psoas won’t be a bitch and start hurting again and I can hit these for easy reps. Let’s pray the belt helps protect me.
I may be cautious but we don’t let a little tear stop us from trying. Let’s see if I get a hernia next
Paused Deficit Deadlift Conventional
5 x 135 x 1
5 x 225 x 1
315 x 2
405 x 2
440 x 2
475 x 1 (Psoas hurt)
2 x 425 x 2
440 x 0 (Psoas hurt a bit bending down)
Paused Comp Bench Press
225 x 2
315 x 2
365 x 1
385 x 1 RPE 7
Paused Floor Press
315 x 3
340 x 3
320 x 5
Deadlifts
Paused Deficits felt real good until it didn’t. 475 moved like butter but I decided against doing 500.
One reason was that my training partner didn’t show up. He had Easter plans. That’s fine. Second was because my Psoas started hurting while bending down, it feels fine now but I decided against trying to do a set of 4 with 440.
Regardless. 440 is going to be my starting progression point. Next time.
Bench
Took a heavy single in what felt like the 85% range. 385 moved real smooth and had about 20-30 still left.
Form has gotten cleaned up even after one session of singles. Felt much tighter, more in control.
Decided against sets of 3 as a drop down for the comp bench because of my shoulders. I opted for the floor press.
340 was pretty grindy, did not have any reps left. I’ll stay with this for the next couple weeks. 320x5 was a Floor Press PR of 5lbs, absolutely no leg drive this time.
Other Notes
Absolutely have not gained a single pound the last 3 weeks. That’s alright, I guess still adhering to the 40/40/20 macro split and I’m staying lean but at what cost..
Videos
I have some of the worst video recorders ever. I specifically told the guy to hit the square button as I unracked it.
he started HALFWAY when I was already about the lockout the rep. I was pissed .
I’m about done asking for people to record me and I’m just going to purchase a monthly subscription for a video recorder app that can record AND play my music at the same time. Instagram Hands Free the only shit that does it but I’m done.
Edit:
Going to a store to check out their selection of peptides. Might be grabbing some BPC from them since they have it. I’m not sure yet.
Double edit:
Got my hands on a few vials of BPC. Let’s see what happens over the weeks.
Thanks bro, I feel good this morning. Feels like some minor irritatation of the injury but I think this is due to stiffness and lack of blood flow over night. I’m going to take extra time warming up in the gym today, should be good to go. Maybe make the notch on the belt one hole tighter since it feels loose for more support.
But- you will never know what your capable of until you try. I could’ve gone months avoiding this but I took the chance when I felt good. Need to scale it back just a tad bit next week for the deads. I don’t think I was ready for 475 just yet.
Paused Squat Buffalo Bar
5 x 65 x 5
3 x 115 x 3
3 x 155 x 3
2 x 245 x 3
Yates Row
135 x 10
225 x 12
Stopped here. Body is hurting and achy. Tired. I dropped 4lbs overnight I know I didn’t eat enough yesterday and my joints are feeling it. Not smart to continue.
On another note. I did my first Subq Pin last night of BPC near the site of injury. I’ll keep an eye on this over the weeks.
Play your music like usual, then bring up the camera. Go to “photo”. NOT “video”. To start the recording, press and hold the photo circle button and drag it to the right, you should see it start recording a video, but the music stays on
My ass is broke as hell, so I’ve got a cheapo android. I haven’t been able to find it a way around it unless I buy a subscription or ask other people to record which is a pain in the ass…
Hip Adduction
Trunk Twists
Good Mornings w/ Bands
Sitting Leg Raises
Standing OHP
105 x 5
125 x 3
145 x 3
165 x 2
185 x 8
JM Press
135 x 17 cuff started being a bitch, stopped
Seated DB Lateral Raise
45 x 20
50 x 15 PR
Tricep Pushdown w/ V Attachment (KG)
4 x 82.5 x 15
Seated Face Pull w/ Lat Pulldown Attachment (KG)
3 x 95 x 20
Single Arm Lateral Raise Machine
2 x 85 x 15
2 x 100 x 15
Single Arm Rear Delt Flye Machine
4 x 135 x 15
Tricep Extension Machine
3 x 80 x 20
Notes
Training Partner found a new gym I guess, he was searching for one during the downtime which is why he came over for a few days. Unfortunately it’s something I can’t afford. Oh well. Could’ve at least told me instead of flaking.
Honestly, I’m getting tired of this commercial gym setting. Same shit different day. Always getting compliments from gym goers about shit that’s unimpressive to me.
So I guess I’m flying solo again. I’m going to Denver tomorrow to check out a cheapish strongman gym to see if it’s worth it. I need to get out of this low energy environment.
Obviously it’s nothing against anyone that goes to this gym.
I don’t belong here and I think that’s what I need, a sense of belonging.
Woman’s bar, 10lbs lighter. I was working in with a chick who was using it, didn’t realize how much stabilization I needed with the extra whip. This probably made it twice as hard.
Trunk Twists (@george220 thank you for this recommendation , I didn’t realize how underworked this ROM was, I could feel this…)
Foam Rolling
Seated Leg Raises
Hatfield Squats
Ab Stretches
Ever since the pull day sunday Psoas has been angry with me. Doesn’t feel like I re injured anything but just feels aggravated and lower abs + back just tightening up on me like a mfer.
Sumo or Not, third time’s a charm. I just can’t make the deadlift work. I’m dropping it (which includes sumo).
At least I’m figuring out what’s hurting me and what isn’t.
Barbell Row off Pins - Rest Pause
115 x 10
185 x 8
225 x 5
245 x 5
265 x 5
285 x 5
315 x 5
335 x 10 Rest Pause
Lat Pulldown Machine - Single Arm
70 x 15
115 x 15
4 x 125 x 15
Plate Loaded Shrug - Sitting
2.25pps
3 sets of 25
Lat Pulldown - Reverse Grip
4 x 140 x 15
Standing Cable Bent Over Row w/ Rope (KG)
4 x 85 x 15
Hammer Preacher Curl w/ Plate
3 x 45 x 20
Single Arm Hammer Curl (KG)
3 x 35 x 15
Reverse Curl Machine
3 x 80 x 20
Notes
Buffalo Wild Wings has all you can eat boneless wings for 20$. You already know it’s about to go down.
Not much to say about this session. I’m in pain as usual one way or another but it’s fine
Lat
Another thing I noticed, I’m missing like an inch off my lower right lat compared to the left, it’s not even “a little bit” it’s very noticeable, I just spotted it today and my wife confirmed I wasn’t tripping balls.
It looks like I tore the attachment off at some point? I’m not sure. It doesn’t cause me pain but I’ve always noticed less mind muscle connection on this side. I think I’ve gotten lean and developed enough to notice it which is why it’s flown under my nose until now.
Oh well.
Day 3 of BPC noticed some minor improvements waking up. I’m in pain 100% of the time in the mornings but I got up a lot faster today, not very stiff. Still early on, not stressing about it, but there is a change.
still adhering to the 40/40/20 macro split and I’m staying lean but at what cost..
