Asian Dude's Training Log

Training Logs
847

end week 4

Sumo Deadlift - Raw
505 x 5 RPE 3 (10s between reps)

Double Pause Conventional Deadlift
3 x 225 x 3

Hyperextensions
255 x 10 RPE 6

Iso Lateral Low Row
2 x 5pps + 40lb Sandbag (305) x 9

Neutral Grip Lat Pulldown
260 + Two 10lb Dumbbells (280) x 8
260 x 10

Crossbody Lat Pull (KG)
2 x 95 + Two 10lb Dumbbells (240) x 8

DB Concentration Curl
2 x 80 x 8

Single Arm Hammer Curl (KG)
2 x 65 x 8

6 Months Post Rupture. Finally able to pull 500 for reps again.

One more week left before Deload week. Progression on everything is moving well.

11 Likes
848

June 24th (Tuesday)

Pause Squat
440x1
500x1
525x5 RPE 7

Pause Bench
315x1
355x1
380x1
420x2 RPE 10
385x2

Seated OHP Raw
225x13 RPE 8.5

Pullups 110lbs 2x5
Pushdowns 57.5 2x8
SSB Split Squat 225 2x12

7 Likes
849

June 25th (Wednesday)

Close Grip Floor Press
315x7 @ 9

Close Grip Incline Bench Press
185x12
205x12
225x12

Lateral Raise Machine 210 2x8
Neutral Grip Row 240 2x8
Concentration Curl 85 2x8
Hammer Cable Curl 57.5 2x8
Reverse Flyes 260 2x20

5 Likes
850

June 27th (Friday)

Double Pause Squat
465x6 @ 6/7

Pause Bench
325x1
365x1
385x1
435x1 @ 9.5
405x2

Rows
355x8
405x8

Face Pull 95 2x20
Skullcrushers 55 2x15

6 Likes
851

June 29th

Sumo Deadlift
475x1
505x1
530x5 @ 6

Double Pause Conventional Deadlift
315x5
365x3

Hyperextensions
265x10

Iso Lateral Low Row 5pps 2x15
Neutral Grip Lat Pulldown 280 2x8
Crossbody Lat Pull 120 2x8
Concentration Curl 90 2x8
Single Arm Hammer Curl 72.5 2x8

9 Likes
852

July 1st

Week 1 Deload

Pause Squat
155 x 5
275 x 3
345 x 2
405 x 1
455 x 2 @ RPE 7 Got way too cold and sat too long
405 x 5
365 x 5

Pause Bench
155 x 5
235 x 5
275 x 3
2 x 315 x 5 @ RPE 3
295 x 5
275 x 5

Sitting OHP - Raw
155 x 4
185 x 4
225 x 14

Pullups 45lbs 2x5
SSB Split Squats 205x8, 225x8
One Arm Pushdowns 65 3x8

Did some technical changes on the bench. Playing around with a bit more volume this block as well, backdowns are usually something I don’t do. Keeping alot of the accessories the same.

8 Likes
853

July 2nd

Week 1 Deload

Paused Close Grip Bench
135 x 5
185 x 4
225 x 3
275 x 1
315 x 2 @ 3
6 x 275 x 2 @ 2

Seated Dumbell Lateral Raise 40 3x8
Dumbbell Preacher Curl 40 3x8
Dumbbell Hammer Curl 40 3x8
Neutral Grip Cable Row 260 3x8
Rear Delt Dumbbell Flye 50* 3x8

First day in awhile without my training partner there with me, felt a bit weird lol. Went in later at night, saw alot of old friends did some catching up, it was nice.

Did some accessory swaps and used the same technical changes on bench, starting to get used to the new setup already.

7 Likes
854

read that and thought this :slight_smile:

image
image263×192 14 KB

3 Likes
855

week 1 deload

Paused Highbar Squat
155 x 5
275 x 3
345 x 2
405 x 2
440 x 2 @ 3
2 x 395 x 5

2ct Pause Bench
155 x 8
225 x 5
275 x 2
315 x 2 @ 3/4
3 x 295 x 4 @ 4

Barbell Row
245 x 8
355 x 8
375 x 8 @ 3

One Arm Face Pulls 65 3x8
One Arm Dumbbell Skullcrushers 90s 3x8

6 Likes
856

end week 1 Deload

Sumo Deadlift
2 x 135 x 5
225 x 3
325 x 1
405 x 1
455 x 1
495 x 1
545 x 1 @ 5 ** Adjusted after looking at the video again.
500 x 5 (5s Reset Between Reps)

Hyperextensions
265 x 10 @ 3

Iso Lateral Low Row 5pps 2x12
Neutral Grip Pulldown 260 2x10
Crossbody Pull 95 2x8
Dumbbell Preacher Curl 45 2x8
Hammer Curl 45 2x8

6 months post rupture , it’s been about 7 months since I’ve touched this weight. Blessed to be able to pull aggressively again.

I took advantage of my forced hiatus and made a lot of technical improvements during this time,

11 Likes
857

star week 2

Pause Squat
155 x 5
275 c 3
345 x 2
405 x 1
455 x 1
500 x 1
525 x 2 @ 5.5
470 x 5
430 x 5

Pause Bench
155 x 5
185 x 3
225 x 2
275 x 2
325 x 2
365 x 1
395 x 1
375 x 1 Strained My Pec, feels like a grade 1
3 x 45 x 20

Pullups Dropped
Hatfield Split Squats 245 3x8
Pushdowns One Arm 25 2x20

Well looks like I’m out of benching for at least a few weeks. Same side I popped my pec, felt it going right before lockout.

I’ve got some BPC leftover I’ll site inject, ice and start the bill star rehab protocol immediately we’ll see how bad it is tomorrow.

4 Likes
858

At least I got my last heavy bench single recorded for a good while ha

Originally plan was around 435 again week 5 but that’s absolutely not happening

6 Likes
859

Sorry to hear about the strain. It seems to always be those warm up or back off sets that get you. :weary_face:

2 Likes
860

Thanks man, injuries happen. I’d like to say I could’ve prevented it but I really don’t think I could’ve. Nutrition was good, sleep was good, form was good, 395 was a bit heavy for the top single but I felt great after that. There was no reason to feel concerned about an injury

I should still be able to progress as usual on my rows, squat and deadlift. I could also see me still being able to do all accessories outside of maybe a couple.

Right now it feels alright. I did some military pressing before leaving and that felt fine. If I need to do military press for the time being I’ll do it and just use a floor press or something to get reps in

4 Likes
861

Oh no!!!

It seems like you can’t catch a break lately. Wish you the best with recovery

1 Like
862

Thanks for the wishes

At the end of the day I’d much rather rehab a pec than a Psoas. Gotta deal with the hand I’m dealt lol

1 Like
863

Week 2

Strict Military Press
45 x 20
95 x 10
135 x 5
155 x 5
175 x 5
205 x 5
3 x 225 x 5 RPE 6

Spoto Press
2 x 95 x 20

JM Press
2 x 95 x 10

Lateral Raise Machine 210 2x10
Dumbell Preacher Curl 50 2x8
Dumbell Hammer Curl 50 3x8
Reverse Delt Flye Dumbbell 60 3x8
Neutral Grip Row 270 3x8
Pec Flye Machine 2x20 Extreme ROM

Well. At least I can military press relatively pain free. I guess that’s what I’m doing for the time being as I heal, spoto press hurt tremendously but needed to get the blood in.

9 Likes
864

Pause Highbar Squat
155 x 5
275 x 3
365 x 2
415 x 1
460 x 2 RPE 3
440 x 5
405 x 5

3 Board Bench Press - 2ct Pause
155 x 5
185 x 5
2 x 225 x 5

Strict Standing Press
135 x 5
155 x 5
175 x 5
205 x 3
2 x 225 x 5
225 x 3 (Bar drifted way in front of me)
225 x 5

Barbell Rows - Lowest Pins
225 x 5
315 x 5
365 x 8
395 x 8 @ 5

Chest Press Machine 60lbs 2x20
Seated Face Pull 195 2x12
Lying Skullcrusher Dumbbell 50s x 8, 70s x 4, 95s 1x8, 70s 1x12
Pec Flye Extreme ROM 2x20

6 Likes
865

end week 2

Sumo Deadlift
3 x 135 x 5
225 x 3
315 x 2
405 x 1
475 x 1
525 x 1
565 x 1 @ RPE 5
525 x 5 (5-10s between reps)
475 x 5 (5-10s between reps)

Barbell Hyperextension
135 x 5
225 x 5
275 x 0 Sharp pain right as I broke the floor in right hammy, dropped immediately

Lying Leg Curl (Tempo)
45 x 12
55 x 12
85 x 12
100 x 12

Neutral Grip Lat Pulldown 270 2x8, 260 1x8
Iso Lateral Low Row 5pps + 60lb Sandbag 2x8
Dumbbell Preacher Curl 60 3x8
Dumbbell Hammer Curl 60 3x8
Chest Press Machine 2x20
Pec Flye Machine 2x20

565 moved good, felt the same as 545 last week, CNS is probably recruiting the motor units again.

3 Likes