Its coming together. The hours and hours of rehab (at home and at the gym) is monotonous but it’s paying off.
Woke up today feeling amazing. My Adductors, ITs, Glutes and Low Back definitely are sore. I haven’t gotten this in years because I was Deadlifting all the time. This isn’t a bad type of pain. Its actual muscle soreness which I haven’t gotten in months. I’m building the tissue back.
The weakest link is always the limiting factor. I still have the structure and CNS conditioning to go much heavier but I just need to rebuild back some tissue I’ve lost. But from what I feel it seems like I’m ready for some actual direct low back work. I’d say by 16 weeks, I’ll be able to pull around 600 again. If I stay smart.
6 Likes
May 27th
Week 1
Competition Squat - Raw
3 x 135 x 5
225 x 2
315 x 1
365 x 1
405 x 1
405 x 10 RPE 5 / RIR 7-8
Paused Competition Bench - Raw
45 x 21s
155 x 5
185 x 4
225 x 3
275 x 2
3 x 315 x 5
Seated OHP - Raw
135 x 5
185 x 2
225 x 10 raw PR RPE 8
Kipping Pullups
2 x 90 x 5
Hatfield Split Squat with SSB
2 x 135 x 15 quad cramp between sets lol
Tricep Pushdown (KG)
95 + Two 20lb Dumbbells x 12
First time in a long time I’ve been able to squat straight bar for reps like this. Back held up fine. As always, we have to see how I feel the next day. This was a lot more shifty so I was a bit scared but when I found my groove I kept cranking that shit out, some paused some not.
Tweaked my left adductor tho, not super bad, got better when I did Hatfield Squats so I don’t think this’ll be much of an issue. That’s powerlifting for you. When one thing feels good, another thing goes. Lol.
I widened my grip on bench. Felt a bit weird. But I liked it. Everything was stacked nicely. Seated OHP was a raw PR. Didn’t record because I was getting tired as hell.
8 Likes
I would like to hit one of those 405 squats and a good single at 315 on bench. LoL.
Killer work in here as usual. 
1 Like
Its the lats and traps brother! Once I focused on doing the least amount of work off the chest as possible, it clicked.
I didn’t really like the new grip. I felt more stacked but I lost a lot of power off the chest not going closer. Idk if I’ll stick with it
2 Likes
May 28th
Close Grip Bench
Topset 2x275x2;
Burnout 225 x 33 pr
Seated Single Arm Lateral Raise
170 + 20lb Dumbell (190) 2x12 pr
Bent Over Cable Low Row (KG)
95 + Two 20lb Dumbbells (260) 2x15 pr
Lat Pulldown Standing and Reverse Curl
2x120x12
Rear Delt Single Arm Flye
200 x 12
260 x 12 pr
Changed logging format , I’m getting tired of writing everything out 
did my prehab work as usual , adductor doesn’t feel bad.
Half reps on the burnout set but man I got a crazy ass pump
7 Likes
May 29th
Rehab
Foam Rolling 12 times each (Adductors, Glutes, Low Back, Quads, Hamstrings)
Bird Dogs x 12
Curl Ups x 12
Bridges x 12
Side Planks x 12
Knee Bends w/ Box x 20
Supported Split Squats 2 x 15
Banded Good Mornings x 20
Foam Rolling 12 times each (Mid Back, Lats, Upper Back)
McLeod Banded Flies x12
Banded External Rotations x20
Banded Internal Rotations x20
Banded Chest Flies x20
Banded Pulls Aparts x20
10min LISS
Need to look up some more drills. Right side has better activation by far since I first started doing these dedicated Prehab/Rehab Exercises but it’s not quite up to par.
Even with just deadlifts and squats using a broom stick, I had trouble not having my left take over for the right. It takes a lot of concentration and focus on my part. There is definently moments though where I hit the groove just right and everything fires off again. I need to match this.
5 Likes
Thanks brother..
I kinda shot myself in the foot the last two nights , I didn’t severely undereat but i also was maybe a little bit under maintenance. I can tell a difference in muscular recovery immediately, I stay stiff and sore. hopefully it doesn’t affect my performance today.
Supposed to be taking the wife out tonight to a restaurant, I will not be tracking a single calorie. Lol.
2 Likes
May 30th
Box Squat - Conventional Deadlift Stance
3 x 135 x 5
225 x 4
315 x 2
364 x 2
405 x 5 RPE 3.5
Paused Larsen
3 x 135 x 5
185 x 4
225 x 4
245 x 1 Nope. Both Shoulders hurt so bad at this point I stopped
Dumbbell Flies off the Floor
50 x 6 this hurt too, just shut it down
Barbell Rows from Pins - lowered pins to lowest setting
135 x 8
224 x 5
315 x 3
355 x 6 RPE 4
Seated Face Pulls w/ Rope (KG)
95 + Two 50lb Dumbbells (320) x 12
Single Arm Dumbbell Skullcrushers
60 x 10 elbows screaming, threw on wrist wraps
60 x 15
Seated DB Lateral Raise
50 x 15
Side Planks using Hyperextension
2 x BW x 15
Chest Press Machine
2 x 90 x 25 Rehab Purposes
First and foremost, our shoulders were trashed after squatting. Hurt way too bad for me to continue personally. I also felt tremendous pain at both attachments. It just was not happening. That’s okay.
Me and my buddy are looking into buying a Buffalo Bar ourselves to save our shoulders for bench. The original guy who was bringing it in took it. The gym is okay with us bringing our own bar.
8 Likes
Yeah I’m gonna feel fat as hell after this, but you know what, sometimes you just need to stop giving a fuck 
momentarily of course.
On another note, I’ll be bumping up Training Day Calories to 5500. Rest days will remain at 4500. I’ve been stagnated the last week and I noticed I seem to be getting more and more beat up. I’ve also been maintaining at 235 so there’s that. I’ll push the protein up a little bit more too.
I’ll see if this improves anything but if I’m just getting pure slop with no gains after a week or two then I’ll pull it back. Its been about 8 Weeks now at the same surplus give or take. I’m hopeful though. my sleep has been consistent, hydration has been good, volume management honestly isn’t excessive (at least I think), and I’ve been diligent with mobility. If it isn’t food my next step would be looking at my training…
8 Likes
*May 31st
Rehab
Foam Rolling (Lower Body)
Single Leg Leg Raises on Box using 13lb Kettlebell
2x15
Cossack Squats
2x12
Arm Supported Pistol Squat
2x12
Hip Airplanes
2x12
Clamshells
2x15
Banded Laterals
2x12
Leg Pushes against Wall w/ Medicine Ball (??)
1x6s ea
LISS 20 Minutes
Much different set of drills today. The last exercise I did is something my friend’s coach prescribed to him due to a leg imbalance. I threw this in to try out and it helps. This paired with the kettlebell raises really seemed to light my Psoas up. It was uncomfortable as I could feel it deeper on the side of pelvis but it was most certainly working an area that doesn’t seem to get directly hit.
The Cossack Squats were also new. I figured out right away I have a bit less mobility on the right but not by much, need to work on this.
I’ve also progressed to one arm pistol squats to right above parallel. I also did quarter pistol squats on my injured side unsupported. Huge improvements in stability here, and absolutely pain free. Big thing I’m focusing on is shifting the weight to my heels and not forward without compensation. I could still tell my back and quads wanted to compensate but I stayed aware of this and got the hips and adductors engaged as best I could.
Edit: Ah, I almost forgot. This would be exactly 5 Months Post-Injury. What a ride. Its felt like 5 Years. I’m still not in the clear just yet though, slowly but surely.
9 Likes
June 1st
End Week 1
Prehab
Foam Rolling
Bridges
Side Planks
Cat Camels
Bird Dogs
Hip Airplanes
Single Leg Hatfield Squats
Kettlebell Leg Raises
Leg Press Against Wall using Medicine Ball
Cossack Squats
Sumo Deadlift -
10 x 135 x 1
225 x 2 Belt On
315 x 2
365x 2
420 x 5 (10s rest between each rep) RPE 3.5/4 Rehab PR
Barbell Hyperextensions
135 x 10
225 x 10
Iso Lateral Low Row
2 x 4pps x 10
Neutral Grip Lat Pulldown
200 x 10
2 x 220 x 10
Seated DB Concentration Curl
2 x 50 x 12
Lat Pulldown Reverse Curl
2 x 140 x 8
Side Raises using Hyperextension
1 x 10lbs x 8
I was able to pull off the floor pain free. I’ll have to see how I feel tonight as always. I feel pretty damn good coming out though. Regardless this is a huge rehab pr for me. I was also able to do Hyperextensions pain free with 225.
I was able to go a little deeper on pistol squats today as well. I don’t do these for reps but i started using it as a gauge for mobility and stability.
Later today I’ll write out some progressions for the next 3 weeks. Was using Week 1 as a gauge.
11 Likes
June 2nd
Rehab
Foam Rolling (Upper & Lower Body)
Kettlebell Leg Raises 1x10 w/ 27lbs
Leg Press Against Wall using Medicine Ball 2x6s ea leg
Hip Airplanes 1x20
Hip Rotations (not really sure what it’s called but similar to airplanes, I’ve been doing it for a few weeks) 1x20
Hatfield Single Leg Squat 1x15ea
Plyometrics
24" Box Jumps 1x8
16" Single Leg Box Jumps 1x8
Jumps from Sitting Position 1x8
Kettlebell Swings One Arm w/ 27lb Kettlebell
Bands
Banded Laterals 1x10ea
Banded Good Mornings 1x10
Banded Chest Flies 1x20ea
Banded External & Internal Rotations 1x20ea
Banded McLeod Flies 1x20
Trunk Twists
Ab Rollouts 1x10
LISS Cardio 15 Minutes
Good news, I wasn’t in pain from deadlifts yesterday. Im slowly coming back. Threw in some new things and swapped some out.
8 Likes
June 3rd
Week 2
Paused Competition Squat
5 x 155 x 2
275 x 1 Belt On
345 x 1
395 x 1
445 x 1
490 x 2 RPE 3
455 x 10 RPE 9.5 rehab PR
Paused Competition Bench
45 x 20
155 x 5
225 x 4
275 x 2
315 x 1
335 x 1
335 x 1
365 x 3 RPE 5/6 RIR 3 lifetime raw rep pr
365 x 3 RPE 7.5/8 RIR 1
Seated OHP
155 x 5
225 x 2
2 x 265 x 4 w/ wraps
Kipping Pullups
BW + 75lbs x 5
BTN Pulldown
140 x 15
100 x 25
Hatfield Split Squats w/ SSB
2 x 155 x 15
Tricep Pushdowns with Rope (KG)
2 x 85 + Two 20lb Dumbbells x 15
Side Raises with Hyperextensions
2 x BW x 18
Yeah this tonnage was absolutely brutal. Only in week 2 lol. Just gonna get heavier. Fun.
Lately I’ve been getting burnt out with logging. Training in the moment and all. I’m also getting tired of recording
10 Likes
June 4th
Week 2
Paused Larsen Spoto Press - Close Grip
3 x 135 x 5
225 x 5
265 x 4
295 x 7 RIR 3 / RPE 7 ease of this set is a PR
BB Skullcrusher
185 x 10 RPE 6
Single Arm Lateral Raise Machine
2 x 170 + 30lb dumbbell (200) x 10
Reverse Curl using Lat Pulldown
2 x 120 x 16
Bicep Curl using Lat Pulldown
2 x 140 x 12
One Arm Cable Row Seated
100 x 10
2 x 180 x 8
Rear Delt Flye Machine
2 x 260 x 12
- mental note to add this in Friday because I’m going to forget
7 Likes
June 5th
Rehab
Foam Rolling 10rolls ea part Left to Right
Low Back
Glutes
Hips/ITs
Quads & Flexors
Adductors
Mid/Upper Back
Rear Delts
Lats
Traps
Banded Good Mornings
Banded Laterals
External & Internal Rotations
Pull Aparts
McLeod Flies
Pec Flye
Curl Ups
Side Planks
Hip Airplanes
Cossack Squats
Kettlebell Raises
Leg Press Against Wall w/ Medicine Ball
Ab Rollouts
LISS Cardio 10 Mins
Utterly exhausted. Had a terrible night of sleep, kept waking up and wasn’t deep refreshing sleep. But I had to come in and do something. Half assing it and rushed through a bit but it’s better than doing nothing.
7 Likes
Nice larsen press PR. Sitting work man!
Hopefully you got some good sleep last night. 
1 Like
Oh I did. Damn near 10 hours lol. I kinda slack off the night going into a rest day even when I really shouldn’t Because shit like that happens.. I was locked in yesterday though
3 Likes
June 6th
Box Squat - conventional Deadlift Stance
5 x 395 x 2 RPE 3
Paused Comp Bench
2 x 365 x 4 RPE 9
Floor Press Paused - Close Grip
245 x 20 *
Barbell Rows - Deadstop off Pins
225 x 5
335 x 3
2 x 375 x 8 RPE 6.5/7
Seated Face Pull (KG)
2 x 95 + Two 50 Dumbbells (320) x 15
Crossbody Lat Pull (KG)
35 x 12
57.5 x 8
2 x 72.5 x 8 This is a legit lat exercise, thank you Jeff nippard.
Single Arm Dumbbell Skullcrushers
70 x 15 PR
70 x 10 (Slow Tempo)
Elbow pain and tendonitis from squats was crippling but got it done. It was so bad I lost all power off the chest, pretty much gritted my teeth through both sets.
I may have to use wraps the last 2 weeks. Its bad.
9 Likes
June 8th
End Week 2
Sumo Deadlift
465 x 5 RPE 4 (10s rest between each rep) rehab pr
Barbell Hyperextension
225 x 12 RPE 6
Plate Loaded Low Row
2 x 5pps x 10
Neutral Grip Lat Pulldown
2 x 240 x 10
Crossbody Lat Pull (KG)
2 x 72.5 x 10
Seated DB Concentration Curl
2 x 60 x 10
Standing Hammer Curl - Single Arm (KG)
35 x 8
2 x 42.5 x 8
Side Raises
2 x BW x 20
Pushed my luck jumping up from 420 to 465. I feel… Okay. A little more beat up than last weeks deadlift session for sure but not “bad”. I’ll have to see how I feel tonight and tomorrow.
RPE wise, 465 for 5 felt the same as 420 for 5 last week so that’s a good sign. I also fully locked out these reps. This alone is a massive ROM PR.
Later today I’ll write up my planned progression. Finally figured out what the game plan will be.
9 Likes
Damn!
