What’s your strategy for coming back from a layoff? I’ll be away from a gym for 3 weeks in March, and the prospect of coming back and having lost 20kg off my maxes terrifies me.
@Dlouda: Manayunk, probably until around May when we’ll try to find a better place. Parking is kind of a pain lol.
@Consul: Hansel.
@Maazer: Honestly I’m just trying to get back to what I’m familiar with. I’m getting in, moving as much weight as I’m capable of, and knowing when to call the session done (since I’m not in as good of shape as I was in a month ago). Focusing on moving more weight or getting in more volume each workout (or both) since progress is going to be pretty easy getting back to where I was.
Strength is starting to get back to where it was before my layoff. This is from Saturday:
A) Bench
315 x 1 yeah buddy
This wasn’t too hard either. Definitely could have gotten 325.
B) Deficit Deadlift
365 x 5 x 2
385 x 5 x 2
405 x 1 x 10 (cluster set)
I was supposed to do 2 sets of 5 cluster reps here, but the first 5 were too easy, and I was feeling good, so I did them all as one big set with about 15-20 seconds rest between reps.
C) GHRs
12 x 4
D) Lying Leg Curls
something x 8-12 x 4
E) Cable Pullthroughs
some x 20 x 4
NOTES: Starting to feel like I actually know how to train. Feels good.
Test
EDIT: Posts took a while to go through, didn’t think it was working. I had a few posts last Friday that never went through.
Week 3 Day 1
A) Bench
295 x 1 x 2
275 x 2
B) Deadlift
405 x 2 x 3
C) Narrow Grip Floor Press
245 x 5 x 3 (up 10 lbs from week 1, and better reps)
(255 x 1 x 5) x 3 cluster sets
D) HS Incline Press (just assuming base weight = 45 for simplicity)
235 x 5 x 5
E) Fat Bar Tricep Extensions
80 x 8 x 5
F) HS Fly Machine
150 x 12 x 5
NOTES: Feeling better every session. I’ve been drinking 3-4 scoops of MAG-10 during training and I think it’s helping bring my strength back up a lot quicker.
[quote]ashylarryku wrote:
Test[/quote]
[quote]xjusticex2013x wrote:
[quote]ashylarryku wrote:
Test[/quote]
[/quote]
W0t?
Awesome, yeah manayunk is the place to be for post college aged people. Couple stops away from Temple via the train. I currently don’t have a car down here because I don’t need it, so the only way for me to get down there is with someone from the PL club here at temple (few guys go there on the weekends). Check your PM.
[quote]Dlouda wrote:
Awesome, yeah manayunk is the place to be for post college aged people. Couple stops away from Temple via the train. I currently don’t have a car down here because I don’t need it, so the only way for me to get down there is with someone from the PL club here at temple (few guys go there on the weekends). Check your PM.[/quote]
Hmm, I never got your PM. Can you try sending it again?
Week 3 Day 2
A) Deadlift
495 x 1
Speed is getting back to where it was with this weight (vid)
B) Bench
225 x 3
245 x 3
255 x 3
225 x 3 x 2
C) Trap-Bar Deads
405 x 5 x 3
425 x 5 x 2
435 x 5
D) Single Leg Leg Press
8 x 5
E) Back Extensions
some
F) Ab Rollouts
some
NOTES: Feeling better every session.
I don’t know why tnation won’t send messages. I tried twice and neither appeared in my sent messages box. I just wanted to add you on fb after watching your recent YouTube vid but had no luck finding you. If you could just add me, it’ll be easier to communicate than posting in your thread. My names Dominick Louda, should be easy to find me.
I don’t know why tnation won’t send messages. I tried twice and neither appeared in my sent messages box. I just wanted to add you on fb after watching your recent YouTube vid but had no luck finding you. If you could just add me, it’ll be easier to communicate than posting in your thread. My names Dominick Louda, should be easy to find me.
[quote]Dlouda wrote:
I don’t know why tnation won’t send messages. I tried twice and neither appeared in my sent messages box. I just wanted to add you on fb after watching your recent YouTube vid but had no luck finding you. If you could just add me, it’ll be easier to communicate than posting in your thread. My names Dominick Louda, should be easy to find me. [/quote]
Just added you!
Week 3 Day 4
A) Bench
295 x 1 x 3
B) Deadlift
405 x 2 x 4
C) Top-Half Seated OH Swiss Bar
155 x 5
165 x 5
175 x 5 x 2
185 x 5
195 x 1 x 3
195 x 1 x 5
195 x 1 x 5
D) Seated DB Press
65 x 8
75 x 8
80 x 6
85 x 5
70 x 10 or so
E) HS Shoulder Press
90 x 12
100 x 10
110 x 8
110 x 6
F) Cable Lateral Raises
30 x 15 x 3
Really bad about logging, but here is a video of some pulling a few days ago, and a video yesterday of me responding to one of the many YouTube haters.
Skip to 3:20 if you want to listen to me trolling the YouTube comment.
Worked up to a set at 455 on trap bar and wasn’t too bad. Couldn’t even get a set with 415 two weeks ago so I’m feeling pretty good.
ironsport looks awesome, it’s definitely worth whatever dues and drive you have to put forth to go there. Have you met stevey p yet?
[quote]browndisaster wrote:
ironsport looks awesome, it’s definitely worth whatever dues and drive you have to put forth to go there. Have you met stevey p yet?[/quote]
It’s not as simple when you are married and commuting in Philadelphia traffic lol. There aren’t enough hours in the day to justify getting stuck in bumper to bumper traffic for an hour when I can walk to a cheaper gym 5 minutes from home. For now I’m job hunting so I’m able to make it there, but unfortunately I’ll have to train elsewhere. I’ll probably make it there from time to time on the weekends, though. Steve has been in there nearly every time I’ve gone and is a pretty cool guy.
A) Bench
255 x 3 x 3
B) Deficit Deadlift
419 x 5 x 2
441 x 1 x 4
441 x 1 x 6
C) Lying Leg Curl
4 sets of 8-12
D) GHRs
3 sets of 12
E) Cable Pullthroughs
3 sets of 15
F) Cable Crunches
3 sets of 15
Started the 2nd phase of the Indigo program yesterday with some swiss bar benching.
Week 1 Day 1
Bench
A) Bench
225 x 5 x 3
B) Squat
275 x 5
295 x 4
315 x 3
C) Swiss Bar Bench
255 x 3 x 4
255 x 3, 2, 1
D) Incline HS
235 x 5 x 3
E) Fat Bar Tricep Extensions
3 sets of 8
F) HS Flyes
3 sets of 8
lol that sounds horrible, I was picturing a 10 min drive. The gym looks great though
[quote]browndisaster wrote:
lol that sounds horrible, I was picturing a 10 min drive. The gym looks great though[/quote]
Haha yeah Philly traffic is horrible.
Worked up on trap-bar deadlift to a cluster set at 495.
Decided to order some Trutein and it was not very good. Biotest is still the only company to have not let me down with any product.
Bench
A) Squat (high frequency)
365 x 1
B) Bench
(275 x 4) x 6 volume PR
(255 x 3) x 4 (all reps are paused)
C) HS Incline
2pps and a quarter x 8 x 3
D) Cable Flyes
3 sets of 15
E) Tricep Extensions
4 sets
I just hit 465 myself on squat. What is your bodyweight? We may have the same numbers on bench and dead too.
I got 535 deadlift June 1 (along with 465 squat), and my best bench is 309 so far. My bench is probably my worst lift. By the way, my training logs on this website and other sites have stopped for a long time now. I just kept to my written journal after awhile.
heres my squat, you can find my other lifts from there:
