Asian Dude's Training Log

Training Logs
767

May 9th

Bird Dogs
Hip Adduction
Laterals Banded
Boxer Situps
Hack Squat Paused 2 x 20

SSB Squat - Raw
3 x 155 x 5
225 x 2
315 x 2
385 x 2
420 x 5 RIR 5-6

Paused Reverse Grip Bench
3 x 135 x 3
2 x 185 x 2
225 x 2
265 x 2
305 x 2
345 x 1
365 x 1 pr RPE 9 / RIR 1-2
330 x 4

Sumo Deadlift
225 x 2
315 x 2
365 x 2
405 x 3

Seated Face Pulls (KG)(2-2 Tempo)
95 x 20

Seated Dumbbell Tricep Overhead Extension - Single Arm
40 x 10
60 x 10

Great session today. Feel a little banged up and tight after. I think my original plan of taking between 440-460 for deadlifts on Sunday will have to be on the back burner. I’ll replace this with rows.

Thankfully my pec feels good today, I tried my regular grip, nope…

He pushed me and said 365 was in the bag so I was like… Ok. Pretty confident I could hit 385 with the speed of 365, I trust this dudes judgement. He worked up to 455.

420x5 on SSB felt good, nothing really to note here. Tuesday is supposed to be 490x2 if I feel healthy enough.

Hit the j hook on the way up , this time no pec pop though, lol.

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May 11th

Bird Dogs
Hip Adduction
Hack Squat 2x20
Laterals
Trunk Twists
Foam Rolling
Leg Press 2 x 20

Sumo Deadlift w/ straps + belt
5 x 135 x 5
225 x 3
315 x 2
405 x 1
440 x 1
460 x 1 RPE 4

Barbell Row - deadstop off pins
315 x 15
355 x 8
385 x 6 RPE 7 / RIR 3

Barbell Hyperextensions
135 x 10
225 x 8
250 x 5 RPE 3

Plate Loaded Low Row
2 x 5pps x 5 RIR 5+

Lat Pulldown - Reverse Grip
2 x 220 x 15

Single Arm Hammer Curl (KG)
2 x 42.5 x 10

Lalt Pulldown Bicep Curl
2 x 80 x 12

Great session. Psoas is in one piece. I feel much better than Fridays Session, this is a good sign. Work Capacity is returning.

460 felt really good sumo, but I didn’t push it. No music, very calm, and very controlled. No stupid ass jerking like I used to do.

I was scared shitless on Hyperextensions, considering this is what I smoked myself on. I stopped before any type of grinding. 245 moved well. I’m starting to learn the mechanics of my injury more and more. I lowered the notch to load my hammies and glutes, minimal back pain. I raised the notch to put more pressure on my low back, a big jump in discomfort.

So now that I know what is specifically going on and whether it’s the hammies + glutes or direct ow back work that aggravates it, I can get ahead of it…

Day by day. No videos today, didn’t feel like recording the session, boring work.

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Programming

Okay… I’ve got some time to myself. I’ve got to sit down and get some structure back into my training. Between rehabbing my strain (7 weeks now), starting BPC 3 weeks ago, and meeting my training partner, I’ve basically been thrown in limbo. Its driving me crazy.

Don’t mind this part, I just need some sort of visualization of where I possibly want to be in the next few weeks:

Buffalo Squat (Tuesday)
Week 3 (490x2) → Week 4 (510-530x1 Paused)

SSB Squat (Friday)
Week 3 (440x2) → Week 4 (440x4)

Sumo Deadlift (Friday)
Week 3 (420x3) → Week 4 (440x3)

Sumo Deadlift (Sunday)
Week 3 (490x1) → Week 4 (515-525x1)

Reverse Grip Larsen Bench (Tuesday)(??)
Week 3 (315x4) → Week 4 (315x7)

Seated OHP w/ Wraps (Tuesday)
Week 3 (240x5) → Week 4 (240x7)

Reverse Grip Comp Bench (Friday)
Week 3 (375x1) → Week 4 (385x1)

Rows (Sunday)
Week 3 (395x5) → Week 4 (410x5)

Hyperextensions (Sunday)
Week 3 (255x5) → week 4 (265x5)

These aren’t set in stone as there’s plenty of variables stacked against me right now. There are some days my knees feel healthy enough to hit squats raw, there are days I need my wraps. I’m going to try my best to keep my Buffalo Squats Raw. I’m thinking Fridays SSB day is going to be wrapped just to save my knees.

My Pec/Shoulder is NOT doing too good. I can’t do my comp bench without pain, 245 is like my cap off point.

Reverse Grip shows promise though. The reason I put a (?) on my Reverse Grip Larsen Day on Tuesday is because I’m not sure if I can match my regular grip weight. We’ll see. Seated OHP is also a toss up on what I can do. It didn’t seem to hurt my pec but it also hasn’t gotten better or worse since then. Instead of pushing the weight I’ll just push the reps.

I do believe I have the ability to hit these goals though, these are all pretty realistic in my eyes. I’m not healthy enough to be “grinding” through PRs. So my sole intention with the week 4 numbers is to hit “easy” strength metrics as I run BPC in conjunction.

I’ll run the peptide until the end of my block, drop it, deload, and HOPEFULLY I’ll be set up for much heavier tonnage. Me and my training partner have made a rule for me which is basically, if it feels like an RPE 3 right now, it’s an RPE 5, or if I have a RIR of 3, it’s actually a 1… This is to mentally tell my brain NOT to grind through my reps.

We remain hopeful. Let’s try not to have a repeat of last time.

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May 13th

Squat Buffalo Bar - Raw
3 x 155 x 5
265 x 4
335 x 2
405 x 1
445 x 1
495 x 2 RPE 8

Paused Competition Bench - Red Slingshot
135 x 4 Raw
235 x 3 Raw
315 x 0 Slingshot On Also dropped the bar on my chest lol
315 x 1
355 x 1
390 x 1
420 x 1
440 x 1

Backdown

Paused Larsen Reverse Grip Bench
3 x 315 x 3

Seated OHP
135 x 3
185 x 2
225 x 12 w/ Wraps PR RPE 7

Single Leg Leg Press
135 x 10
185 x 10
225 x 10

Abdominal Crunch Machine
2 x 70 x 15

Tricep Pushdown w/ Lat Pulldown Attachment (KG)
2 x 42.5 x 20

Yeah uh, dropped 315 on my chest. I wasn’t used to the slingshot and I had set it too high on my forearms, so it pulled my arms back. Thankfully I’m fine but it did bounce off me a little. Felt like someone punched me in the gut.

I didn’t record any of my subsequent sets because of it. Worked up to a pretty calm 440, no music. Training Partner worked up to 500 on the slingshot.

It’s been a very long time since I touched 495 on squats… This felt so good. I’m happy to be able to be moving this again.

225 for 12 on OHP honestly felt really easy… I was feeling my rotator cuffs pretty bad at this point though so I cut the ROM by a bit and avoided locking out. Pure Bodybuilding Reps here. Still happy with it.

ROM isn’t the greatest but with how fucked up I am, even hitting 95% is better than nothing.

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Edit

I don’t think the gravity of my 225x12 PR set in until a few hours later lol… Even with a little bit of cut ROM, the fact I had another 2-3 in me means that I should be at or close to a 315lb OHP.

I will attempt this with better ROM when my pec and rotator cuff is healed up.

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Glad that 315 just bounced off and didn’t cause any real damage.

Squats and OHP are looking good.

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Mark Rippotoe puts it best, “strong people are harder to kill” !!

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It’s funny, I almost quoted that when I commented. Great minds. :+1::joy:

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May 14th

Floor Press Paused
3 x 135 x 10
185 x 4
235 x 2
255 x 1
275 x 12 RIR 1

Barbell Skullcrusher
135 x 4
185 x 4
225 x 6 RIR 1-2 Lifetime PR

Single Arm Lateral Raise Machine
85 x 20
115 x 20

Standing Bicep Curl using Lat Pulldown
2 x 40 x 20

Standing Reverse Curl using Lat Pulldown
2 x 55 x 20

Cable Bent Over Low Row w/ Rope (KG)
95 x 15

Single Arm Rear Delt Flye
85 x 10
2 x 175 x 15

Not really sure if I was doing a JM or Skullcrusher. Training Partner told me it was way more of a Skullcrusher than JM Press, so I’m calling it that.

225 terrified me on these. There is no way in hell I’d attempt this without my wraps. But I hit that shit with a couple reps to spare,

Regardless, Lifetime PR. I can’t believe I’m at the point I can say I’m Skullcrushing 2 plates :rofl: with legit ROM

275x12 puts me at a 385lb Max here, which I’ll generally agree with. Plus having a rep or two left in reserve, for sure.

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Skull crushers with 225 is diabolical man. Freaking strong!:sign_of_the_horns::flexed_biceps:

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Thanks man, super happy about it and I’ve got room to grow since it wasn’t all out

Honestly, the first rep was probably one of the most terrifying. Right up there with my heaviest squats and deadlifts, lol. Its such a compromised position.

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I’ve been waiting for the local stores in my area to carry Poptart Ice Cream Sandwiches (yes it’s a thing). Each day that drags on I am
disappointed. So I opted begrudgingly for this. I know my toilet will hate me.

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Damn!! Leave some PR’s for the rest of us!! lol looking strong man!!

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Saw this and thought of you

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That’s funny…

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May 16th
End of Week 3

Hip Adduction 1x20
Foam Rolling
Leg Press 1x20
Bird Dogs
Hack Squat 1x20
Banded Good Mornings
Banded Laterals
Cat Camels
Boxer Situps

SSB Squat - Beltless with Wraps
3 x 135 x 2
235 x 1
315 x 1
365 x 1
405 x 1
440 x 2 RIR 6-7

BTN Lat Pulldowns
Seated Face Pulls
Single Arm Tricep Extensions
Foam Rolling Upper Body
Banded Pull Aparts
Shoulder Rotation using Wall
Scap Pushups

Paused Reverse Grip Bench
45 x 20
115 x 12
135 x 8
185 x 3
225 x 1
285 x 1
340 x 1
365 x 1 bar speed much faster than last time, PR here

Backdowns

Reverse Grip Larsen
2 x 275 x 4 RIR 3

Beltless Conventional Deadlift - Off 3" Bumpers
135 x 5
225 x 5
315 x 5 RPE 1
315 x 5

Seated Face Pulls w/ Rope (KG)
95 x 20
This was too easy so me and my training partner loaded two 30lb dumbbells onto the stack
2 x 95kg + 60lbs x 20

BTN Lat Pulldown
2 x 120 x 15

Lying Single Arm Tricep Skullcrusher
2 x 60 x 8

Seated Lateral DB Raise
2 x 50 x 20

Nice session, Psoas felt amazing today. 440 was a perfect “Deload” attempt to take on SSB. My intention here was to go heavy enough to prep myself for Tuesday and I wrapped up to save my knees. This moved so good and I wasn’t shaky at all. Compared to 420x5 last week, this is huge. CNS is prepped.

365 on Larsen moved faster than last weeks 365. I started hitting a wall at mid point but there was no “wall” this time. Just a smooth push through and through.

315x5 on conventional deads albeit off blocks, felt great. So happy to be able to do this again… Felt like second nature.

Prehab Notes

I did MUCH more Prehab today. I also decided to Prehab my upper body before hitting Bench. Holy fucking shit it felt SO much better jumping into benching and everything was moving smooth.

This is the part that many people don’t talk about. Prehab took about 45 minutes total. I don’t want to do it. But I need too. I feel great coming out the gym today.

Other Notes

Training Partner worked up to a DISGUSTING 3 Second Paused single with 470 on Bench. He’s told me that having me around has been mentally liberating. Whatever’s on the bar is going up. No fear.

Going into Week 4. I feel like I’m regaining the passion I so desperately missed.

Let’s do this smart and rebuild stronger.

Edit: Looking over my 365 attempt, I think 380 is a realistic week 4 attempt.

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That 440 double seemed to move effortlessly. Strong!

Great job on the PRs!

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That 440 double seemed to move effortlessly. Strong! Great job on the PRs!

Thanks brother, that was definitely the intent coming in. Have it move fast and explosive without pain. Keyword: Without. Throughout this rehab journey I’ve learnt alot about my own body, I fight really hard to stay almost vertical with my torso on my squats now.

I treated this as an ab injury for the longest time but I now realize this is way more of a Hip / Low Back injury. Its the low back and opening of the hips that aggravates it.

I originally did the SSB because my training partner was doing it but now I realize it actually does serve a really good purpose from a rehab stand point for me. I’m not ready for a massive loading of the PC yet. But the SSB for some reason loads my glutes and hips really well with minimal pain, I’m assuming because of the quad involvement saving me. Its probably why sumo feels better too. Its helping me from atrophying too much, which is why I’m keeping it in as I slowly strengthen my glutes, hips and extensors again.

Sorry for the rant lol. I haven’t had training go this good in a long time. Ive spent a lot of time with my training partner going over the mechanics of my injury and trying to actually understand my body a bit more instead of just ignoring it

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Rant away man. Sounds like you are on a roll and are enjoying training while finding great work arounds to allow you to keep making progress and pushing the limits.

Great to hear. :+1::flexed_biceps:

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Had the Pop Tart Ice Cream Sandwiches yesterday. Fucking 10/10. Made me feel physically sick after but it was so good. Wanted to cry tears of joy.

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