What? When did this happen? How’s it feeling and what’s the recovery plan? That’s not fair after hurting your wrist.
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You already asked me about it on the 27th June. 
I’m gonna be going back to the physio about it. I can still do most movements but there’s always some discomfort there, more so in my day-to-day life. Definitely can’t kick a ball, and it doesn’t feel great on longer walks.
Ultrasound woman said 100% torn adductor, doctor said a chronic tear. I need to find out more. I plan to get the scans to take to the physio.
Well my memory is shocking, can’t believe i forgot that! Oops
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07-08-2023
Bench
85kg x 7
77.5kg x 10
70kg x 12
One-Arm DB Rows
46kg x 15 (+5!)
46kg x 14
One-Arm Seated DB Press
26kg x 12/10
26kg x 11/10
V-Handle Pulldowns
85kg x 12ish
77.5kg x 13ish
Dips
20kg x 8
15kg x 11
Lat raises
9kg x 15
9kg x 15
Presses creep up slowly but surely. If I’m able to add 2.5kg/5lbs every week and stay at the same reps i’ll be happy. I could probably climb up super quickly if I benched twice a week but having a big bench isn’t that important to me - I’ve had way more growth giving everything else just as much focus.
Them DB rows. I don’t know where they came from! I got 10 last week and was hoping for 11 or 12 today but they moved super smoothly. I’d planned to do a back off set off 12-15 but the weight moved so well I stuck with it and did another top set/straight sets. I should have started with 48kg instead but had no reason to think I needed to!
The pulldowns were tough though. Not happy with them really, my form broke down quite a bit trying to get the reps I wanted… some grinds that were going nowhere. Lack of discipline on my part.
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08-8-2023
Squats
117.5kg x 8
107.5kg x 12
RDL
140kg x 8 (+2 progress but had more, regret not going for it)
132.5kg x 9… grip slipped despite straps… deadlifted bar to rack, RP 5secs… +2… what a disaster of a set lol.
Leg Extension
92.5kg x 10
82.5kg x 12
Incline DB Curl
14kg x 13
14kg x 11
Slow tricep overheads (because of wrist irritation)
20kg x 12
20kg x 10
RP 30secs +5
Squat progress is coming super easy at the moment. Adding weight and beating last week’s rep total is a great feeling. I may be back to hitting rep PRs either next week or the week after.
RDLs… was surprised how light 140kg felt after it being a grinder set last week. I thought 7 would be an all outer but it came easy, so did the 8th. I think I had 9 or 10 here. The back-off set pissed me off because again it was feeling lighter than I expected. I must have set the straps wrong somehow because grip started slipping on the 6th rep. I was aiming for 10 but after the 9th I had to bail. I deadlifted the weight back up to the rack with terrible form and then I guess “rest-paused” 2 more reps. I know it shouldn’t bother me but silly things like this do. I actually did more work this way though so just trying to tell my mind to shut up.
I’ve got in the habit of putting just my right wrist wrap on as a confidence thing. Putting them on for Incline DB Curls was not necessary but in the act of twisting my wrist whilst I put it on I felt a sharp pain. Not too concerned but the irritation caused was enough for me to do slower reps on triceps. Still feels a bit funny now, I must have gone into a range of motion my wrist hasn’t done since the injury.
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Thats great news!
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10-08-23
Seated OHP
55kg x 7
50kg x 11
45kg x 13
DB Bench
32kg x 12
30kg x 14
Chin-ups
20kg x 7
15kg x 9
Machine Shoulder Press
55kg x 10
50kg x 12
Cable row with the straight bar
85kg x 14
85kg x 12
Cable flyes
25kg x 14
25kg x 10
I can’t believe the Machine Shoulder Press, I’m adding 2.5kg every week and getting the same reps without much of a fight. I accidentally bounced one of the reps as I went deeper than usual but I shouldn’t be bothered by that.
DB Bench is still a long way from where I was 6months ago (40kg x 8), but I’m doing higher reppage than usual. I’m probably capable of 4-5 reps of 40kg so not as far behind as it appears. One thing I did notice on both sets was that on the last reps the left arm went up like a bullet and the right arm had to grind. Left arm could have had as much as 3-4 reps left. Oh well. Building it up slowly I’m sure it’ll even out. Training higher reps is a new stimulus and easier on my wrist too.
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12-08-23
Deadlifts
160kg x 5
147.5kg x 8
Leg Press
150kg x 11
140kg x 14
Leg curl
70kg x 8
62.5kg x 12ish
Ezbar curls
37.5kg x 14
37.5kg x 11
20secs RP + 3 or 4 (whoops)
Tricep pushdowns
30kg x 13
30kg x 11
RP + 5
Pullaparts
A ton of lunges with an 8kg kettlebell whilst watching the Womens Football pens.
Not sure how to feel about the session. On the plus side, I managed to hit all the reps I wanted to and more (except for leg curls). Especially that deadlift back-off set. +2.5kg every week whilst staying at 8 reps, and this weeks 8 reps were easy - I definitely had more in me. On the negative side, I was not happy with my top set form… I’m rushing my reps and not getting tight enough. Also, on the leg press the last couple of reps I felt a little adductor pain. The smart thing to do would be more sets less intensity but I already hate the leg press enough as it is!
Oh, another plus is repping 30kg on pushdowns with no wrist pain!
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good to read.
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Bench
85kg x 9
77.5kg x 9
70kg x 12
One-Arm DB Rows
48kg x 12
48kg x 12
One-Arm Seated DB Press
28kg x 9/9
28kg x 9/8
V-Handle Pulldowns
90kg x 8
80kg x 11
Dips
20kg x 10
15kg x 12
Lat raises
10kg x 12
10kg x 12
RP + 5
Was gonna go for 87.5kg x 5-7 on the bench but I haven’t gone that low rep in a long time on my wrist and there wasn’t anyone about to spot… so I stayed at the same weight as last week. A nice +2 reps though which I didn’t expect. Lost a rep on the first back off, but I’m not too bothered by that as I don’t think I rested as long as I maybe did last week.
One-Arm DB Presses starting to fly up and pretty close to where I was no which is great. Was surprised how close each side is now which means the imbalance is going away. it makes me wonder if I’m sacrificing range of motion on my weaker side. I don’t think I am but I’ll have to be observant of it next week.
+2 reps on Dips despite bulking. Love that.
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15-08-2023
Squats
120kg x 8
110kg x 11
RDL
142.5kg x 8
135kg x 10
Leg Extension
95kg x 10
85kg x 12
Incline DB Curl
16kg x 10
16kg x 9
RP + 3
Slow tricep overheads
20kg x 14
20kg x 13
RP +6
Starting to feel properly strong again! RDL top set was a PR I believe. Leg extensions progressing linearly still which surprises me. The rack only goes to 97.5kg so next week if it progresses the same I’m gonna have to start doing higher reps or do them one-legged.
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I can’t remember your exact training strategy but it is essentially two sets to failure in the 8-12 rep range for the main movements, right?
Does TUT matter in the strategy at all? I see you are doing “slow” tricep work, could you apply that to the extensions to get a bit more time before getting stronger than the machine?
My gym’s extension goes to 250lbs (111kgs), I’m not following any plan meaningfully but I’m getting close to maxing that out and a few other machines in my preferred accessory/supplemental work range of 8-15, so I’m thinking of strategies to work around that.
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It’s based on what I enjoy the most for each exercise. I like straight sets for some things, for others I really enjoy back-offs. Sometimes I autoregulate this on the day as it’s still very easy to manage progression. Leg extensions specifically are a top set where I add weight when I get to 10 and then a back-off set where I take off 10%.
In my head is always just “controlling the weight”. Adding time under tension is definitely an option though. I’ve also considered some kind of density or EMOM training where I just set a rep goal and add weight when I reach it in a given time. The slow tricep work is purely a wrist thing. Ulnar deviation is where the bulk of the injury was so too much force at cable overhead angles is still a little tender - but improving.
But yeah man, I’m close to maxing a few things out too, and like you, have some thinking to do. I’m one-arm DB rowing the 48kg for a set of 12 now and they only go up to 50kg. I maxed out the cable curls not long ago and that was just a case of rotating the exercise out for good. Not many like-for-like switches with leg extensions so gonna have to get creative.
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People often try to tell me things like deadlift variations don’t grow your back, and that none of the upper body muscles go through a large enough range of motion. I guess they believe isometrics are useless and the weighted stretch just doesn’t exist? Anyway, I thought I had a juicy back yesterday after only doing RDLs and no targeted back work. It’s my hammys and glutes feeling it this morning though!
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Seated OHP
57.5kg x 6 (was tempted for the 7th but took the progression and left it)
52.5kg x 10
47.5kg x 13
DB Bench
34kg x 11
32kg x 12
Chin-ups
22.5kg x 5 or 6, in my head I had 6 but I noted down 5. Think I put 5 down before the set as that was my target but not 100% sure.
17.5kg x 8
Machine Shoulder Press
57.5kg x 10
52.5kg x 12
Cable row with the straight bar
90kg x 13
90kg x 13
Cable flyes
27.5kg x 13
27.5kg x 10
Progress coming thick and fast on everything. I do think I’m using a bit of body English on the rows but I’m not too bothered as they are feeling great.
I have a wedding to go to on Saturday so I can’t do my Deadlift session on that day. I’ve hit them hard for a good few weeks now anyway, so I’m trying to work out whether to go in tomorrow and bring the planned session in early (but with light technique work for DL as I trained back today). Or just see it as the perfect opportunity to do a mini-deload/4 days off. OR just go in tomorrow and do leg curls/quad movement and arms.
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Don’t think I’m going in today. Need to sort my suit out etc. I probably have time to do a deloady type workout + arms but 3-4 days off never did me any harm - although that doesn’t ever stop me from thinking I’m being lazy or slowing myself down! The brain is a funny thing. Hope the progress I’m currently getting continues on Monday or Tuesday (depending on how hard the booze hits at the wedding).
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Was a HEAVY wedding. I could not possibly tell you how much was drank. And shamefully, I ended up back in the kitchen of some people I used to hang around with but distanced myself from in favor of a better lifestyle. This meant even more drinking and a fair bit of cocaine (regret this part the most), nothing when it comes to sleep. I firmly remember why I stopped going out so much.
Two low protein days, and a very low calorie day yesterday. Hopefully I haven’t derailed myself too much. I can’t feel too bad though as I don’t go out any more (2-4x a year), and even though I made some bad decisions I regret, I did have a lot of fun too.
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Haha. Planned to go in today, still feel a little wavey. Had a football coaches meeting last night with a bunch of people doing some very eloquent pubic speaking whilst I was just trying to keep my head up.
I do feel better today but I feel that one more rest day will give me much better performance tomorrow. Will be 5 rest days. I didn’t need a deload or anything as I was only 3-4 weeks in, but I still need this v_v
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23-08-2023
Bench
80kg x 10
80kg x 9
75kg x 10
One-Arm DB Rows
50kg x 10
50kg x 10
One-Arm Seated DB Press
28kg x 10/10
28kg x 10/9
V-Handle Pulldowns
90kg x 9
80kg x 12
Dips
22.5kg x 9
17.5kg x 11
Lat raises
10kg x 13
10kg x 12ish
RP + 6
Well uhh… that went better than expected. Warmups on bench felt heavy but when I got into the “top set” expecting 6 or 7, I bust 10 out thinking that maybe I should have kept the same weight as last week. Ended up not doing the usual couple of back-off sets as you can see. Just did what I felt I could get another couple of sets of 8-10 with.
Everything else maintained progression. I can’t actually believe it. My diet and sleep has been SHIT. I’m talking for 2 or 3 of those days I probably got only around 60-70g of protein in, an no more than a couple of hours of sleep. One day I only managed around 1000cals. I really thought I’d have to have a rubbish workout and hopefully hope I’m back to where I am next week. Sure, I didn’t hit a top set on bench that was progress, but when you don’t make the big 3 or singular exercises your all or nothing, it’s a very good session considering.
Not sure how the much harder work of squats and RDLs will go tomorrow though.
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I had a similar weekend, not as heavy I imagine, and did hit a PR on a cardio workout my first day back despite smoking a fair bit. I think we probably underestimate the need for a true deload. Imagine how much we could progress if we weren’t dumbasses when we took time off
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