3-26-2016
Conditioning/Mobility
Limber 11
Stretching
Walking w/4 100M 7/10 Hill Sprints
More walking.
Knee felt fine walking and running. While squatting still have the clicking/popping in right knee with very mild pain. Pain is gone once warmed up.
I think I’m making progress on the knee, but not 100% sure. On off days I’m trying to give it rest other than stretching and mobility.
3-27-2016
C1W2W1
Warmup
Agile 8
Stretching
50 various 5lb laterals
OHP
105x5, 120x5, 135x9, 105x15+6+4
(SSW DB Rows 60x10, 10, 10, 10, 10)
Dips
BW x 10, 10, 10, 10, 10
(SSW Rear Laterals 15x10, 10, 10, 10 10)
BB Curl
75x10, 10, 10, 10, 10
SSW
Band Pressdown
20, 20, 20, 20, 20
Good workout, much stronger than last session. Left at least one In the tank on the 135 set. Worked the r/p set hard. I love super setting the assistance. Take it light and really work on contractions.
I started taking the anti-inflamitory meds last night and will probably take them for a week. I am also going to refrain from any lower body work this week, and just do the corrective work and light stretching. I was overdoing everything. Going to give it some rest, and do the light work, then hopefully start back squatting, with light weight.
3-28-2016
C1W2W2
Warmup
Agile 8
Light Stretching
Squats
200x3, 225x3, 255x7, 200x10
(Pullups 7x7)
SLDL
135x10, 10, 10, 10, 10
Ab Wheel
10, 10, 10, 10, 10
Knee felt pretty good. Hopefully the reduced volume and rehab/corrective work is getting me sorted out. The clicking still bothers me, but the pain seems to be getting better. The clicking should dissipate as I re teach correct movement patterns. Kneestrengthdotcom is a great resource for knee issues. I could have done quite a few more with 255, but I cut the set when I couldn’t control my knees to stay in the same position through the rep. Same with 200. SLDL will do more for me than RDL right now. Easier on knee too.
3-30-2016
C1W2W3
Warmup
Agile 8
Stretching
50 various 5lb laterals
Bench Press
165x3, 190x3, 215x7, 165x13+6+3
(Pull-ups +20x5x5)
Paused Incline DB
55x10, 10, 10, 10, 45x10
(Rear Lateral 20x10, 10, 10, 10, 10)
BB Curl
70x10, 10, 10, 10, 10
SSW
Pressdowns
Not bad. Bench has really gone backwards with the loss of body weight. Had at least one more on bench. That’s ok though, focusing on leaning down until I get to where I want to be. Probably another month will get me there. Knee is still the same. Not bad, not good.
3-31-2016
C2W2W4 Home Gym
Warmup
Agile 8
Stretching
Deadlift
230x3, 265x3, 295x8, 230x15
Step Ups
20x10, 10, 10, 10, 10
Hanging Knee to Chest
10, 10, 10, 10, 10
Never feel comfortable deadlifting at home. Dull knee pain was annoying, and the clicking on the step ups with the dull pain was even more annoying. Just don’t know what to do with this knee. Perhaps I will go try some PT next week.
4-3-2016
C1W3W1
Warmup
Agile 8
50 various 5 lb laterals
OHP
110x5, 125x3, 140x8, 110x14+5+3
(DB Row 60x10x5)
Dips
10, 15, 15, 10
(Pullaparts 5x10)
BB Curls
75x10x5
Super set with
Band Pressdowns
20x4, 1x10
Had at least 1 more on OHP. Enjoying the upper r/p work, very intense work. Decided to condense the 50 reps of dips into 4 sets. Good workout.
The knee is still the same. Right knee clicking and soreness in particular positions. Going to take out all direct quad work minus squats (not painful anyways, especially after warming up). Will make all assistance work glute/hamstring/hip dominate. Also going to go to a few PT appointments to see what they say.
4-4-2016
C1W3W2
Warmup
Agile 8
Active Stretching
Squat
215x5, 240x3, 270x7, 215x15
SLDL
155x10, 10, 10
Hip Thust
135x10, 10, 10
Ab Wheel
20, 20, 10
Pull-ups (In between daily sets)
7x7
Great workout. 270x7 was an easy set. Easily had 3-4 more, but taking this first cycle, and my knee, easy. Same with 215x15. Reduced SLDL to 3 sets and added in hip thrusts for glute development.
Been taking Naproxen for 3 days so knee feels good. Still have the clicking when squatting. Have PT tomorrow, will be interesting to see what they say. I’ll probably get a crappy PT, but will try to keep an open mind. They prescribed low rep heavy weight quad work, which concerns me is not what I need for recovery. I think I need glute and ham work, to counter strong quads. We’ll see.
4-6-2016
C1W3W3
Warmup up
Agile 8
Bench Press
180x5, 205x3, 225x5, 180x12+4+3
(Pull-ups BWx10, +20x5x5)
Paused DB Incline
55x10x5
(Face Pull 60x20x5)
BB Curl
70x10x5
Superset with
Press Downs
Pathetic bench set. My fault though, just didn’t commit. Should have grabbed a spotter, def had a few more in me. Need to get my benching confidence back. Rest of the workout was good, got the 55s paused for 5 sets across.
Had a surprisingly good PT appt. Lady really knew her stuff, which was a nice change of pace. Apparently my groin, it band and piriformis are super tight. Working on getting them, hams and quads stretched out, along with some step ups and wall sits. Knees feel good, but still on naproxen, so not getting all feedback probably.
Done with 5/3/1. It is, and always has been, terrible for my bench. It gets me hurt on DL (AMRAP), and is decent at best on squat.
I’m going back to the DUP template I ran at the start of this log. It’s the most progress I’ve ever made on squat and bench, and kept me primed on the movements. I enjoy squatting, benching and deadlifting, and have the most progress looks wise, and strength wise, when I’m training them with high frequency. After going back and reading my log, I didn’t have proper deloads set. I made crazy progress, but burned out.
My days will be the following:
Day 1:
Squat
Bench
Dip
-superset with-
SLDL
(pull-ups or DB rows between daily sets)
Day 2:
Squat
Bench
DB Standing OHP
-superset with-
BB Hip Thrust
(Pull-ups or DB Rows between daily sets)
Day 3:
Squat
Bench
Deadlift 10x1 or 5x2 (70-80%)
Arms
(Pull-ups or DB rows between daily sets)
Maxes will be set at 325/250/365. Gives plenty of room to improve.
There will be a rest day between each session. Will deload 1 workout between hypertrophy and strength phases, then will do a weeklong deload after each cycle. I will do 2 forward, 1 back, as a progression scheme. I will change assistance after each cycle. As you can tell, there is only 1 upper and 1 lower assistance per day (not including the rows and pull-ups in between sets). The assistance will be 5x10, and not about progression, more about contraction and hypertrophy.
Full body compound lifting is what I enjoy, and gives me the best results. As long as my body (knee) will hold up. Finished anti-inflams a few days ago, and the knee is the same. Still clicky, but no real pain. Will continue to do PT exercises.
Next week will be an off week as I am traveling for work. I will start up that following week.
Today I did however do the following trying to get back in the groove:
4-8-2016
Warmup
Agile 8
Squat
235x8, 8, 8, 8
(Pull-ups 4x8)
Bench Press
175x8, 8, 8, 8
Deadlift
275x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
-superset with-
DB Standing OHP
40x10, 10, 10, 10, 10
I’ve gotten so weak and since I went back to training the main lifts once per week with only one or two true work sets, I’ve lost my way with the lifts. Flat out, I need main lift high frequency to see progress. Will get 1 more workout in before my week off, then will be primed to start up fresh when I get back.
4-10-2016
Home Gym
Warmup
Agile 8
Squat
250x6, 6, 6, 6, 6
(Rows 70x10x5)
Bench Press
190x6, 6, 6, 6, 6
(Pullaparts 5x10)
SLDL
155x10, 10, 10, 10, 10
-superset with-
Dips
10, 10, 10, 10, 10
BB Curls
65x20, 85x10, 100x6+85x6+65x10
-superset with-
Band OH Ext
20, 20, 20, 30
squat form has not felt this well in a long time. I believe all the stretching and mobility work for my knee is helping me get into better positions. I’ve moved my gaze down to about 6 feet in front of me, and finally I’ve got my glutes and posterior in the lift. Squatting is making my butt sore, finally. All the stretching has opened up my hips which is further helping me to get more into the lift. No knee pain whatsoever today, but still the clicking. Must be moving in the right direction though. Will keep up the PT work.
Taking a week off starting tomorrow for business travel and no gym access, plus to let the knee heal up more. Will continue PT work daily.
Will start the routine when I get back.
4/18/2016
C1W1
Warmup
Agile 8
Squat
230x8, 8, 8, 8
(DB Row: 70x10, 10, 10, 10, 10)
Bench Press
175x8, 8, 8, 8
(Band Pullaparts: 5x10)
Barbell Curl:
65x12, 12, 12
-superset with-
Band Ext:
20, 20, 20
A full week of sleep deprivation, drinking and eating like an idiot. It’s behind me now though. This workout was brutal. Could not do my main assistance, did not have the energy. Squats felt like a million lbs. better days ahead.
Knee is still the same.
4/20/2016
C1W2
Warmup
Agile 8
Squat
245x6, 6, 6, 6, 6
(Pull-ups 7x7)
Bench Press
190x6, 6, 6, 6, 6
Hip Thrust
165x10, 10, 10, 10, 10
-superset with-
Standing DB OH Press
40x10, 10, 10, 10, 10
Ab Wheel
10, 10, 10, 10, 10
Tough workout, especially endurance wise. My endurance is not where it needs to be, but should start acclimating in the next week or so. Have lost a lot of strength here lately, but will get back to baseline soon and surpass old PRs. Managing over reaching and incorporating my deloads will be key. Tweaked my right groin area on squats, but it feels fine right now. Knee is the same, clicky with some minor dull pain. Will continue PT stretching and exercises and hopefully will improve. At this point I’m going to focus on progressing as long as the knee does not worsen.
4/22/2016
C1W3
Warmup
Agile 8
Squat
260x4, 4, 4, 4, 4, 7
(Pull-ups 4x8)
Bench Press
200x4, 4, 4, 4, 4, 8
(Pullaparts 5x10)
Deadlift (30 sec rest)
315x1, 1, 1, 1, 1, 1, 1, 1, 1, 1
Barbell Curl
75x10, 10, 10, 10, 10
-superset with-
Pressdown
100x20, 20, 20, 20, 20, 20
Had PT this morning, and it had my knee feeling good all day. No pain at all during workout, or post, yet. Strength is starting to improve some.
4/24/2016 Home Gym
C1W4
Warmup
Agile 8
Leg Swings with band
Squat
235x8, 8, 8, 8
(DB Row 70x8, 8, 8, 8, 8)
Bench Press
180x8, 8, 8, 8
(Pullaparts 4x10)
SLDL
155x10, 10, 10, 10, 10
-superset with-
Dips
BWx10, 10, 10, 10, 10
Hanging Knee to Chest
10, 10, 10
No knee pain at all today. Did lots of glute and hip activation prior and during squats. Really helped me to take knee out, and add in the big hip and glutes. Still have a long ways to go, but I think I’m starting to address my imbalances. Same with SLDL, really trying to focus on the stretch and finishing with my glutes. Good workout.
4/26/2016 Ayersley
C1W5
Warmup
Agile 8
Banded Leg Stretching
Squat
250x6, 6, 6, 6, 6
(Pull-ups 6x7)
Bench Press
195x6, 6, 6, 6, 6
(Pullaparts 4x10)
Hip Thrust
165x10, 10, 10, 10, 10
-superset with-
Standing DB Press
40x10, 10, 10, 10, 10
Ab Wheel
15, 15, 15
Tough workout, knees were achy. Trying not to compensate on squats, but for some reason I am noticing I may be favoring left side. Possibly shifting weight over, will monitor. Crazy sweat going today. Good workout though.
4/29/2016 Ayersley
C1W6
Warmup
Agile 8
Banded Leg Swings
Squat
265x4, 4, 4, 4, 4, 6
(3 sec pause top and bottom pull-ups 5x5)
Bench Press
205x4, 4, 4, 4, 4, 9
(Rear lateral 20x10x5)
Deadlift (45 sec rest for speed)
280x2, 2, 2, 2, 2, 2, 2, 2, 2, 2
Barbell Curl
75x10, 10, 10
-superset with-
Cable OH Pressdown
100x20, 20, 20
Had Chiropractic adjustment with ART this morning, and it was EXCELLENT. Had planned to scrap all lower body work indefinitely, but knee felt awesome after so plan to proceed as scheduled. Good workout. Changed up squat form some, as in brining toe point to a more neutral position versus turned out and narrowed stance slightly. This reduces amount I have to shove knees out to keep everything tracking neutral. Reps felt good and strong. Capped at 6 reps BC speed slowed and didn’t want to push my luck. Bench went well, +5 lbs and a rep from last week. Deadlift was speed pulls, form felt awesome by the last few sets.
Encouraged by today.
5/1/2016 Home Gym
C1W7
Warmup
Agile 8
Barbell Complex
Squat
240x8, 8, 8, 8
(DB Row 70x5x10)
Bench Press
185x8, 8, 8, 8
(Pullaparts 5x10)
Hip Thrust
165x10, 10, 10, 10, 10
-superset with-
Dips
BW x 10, 10, 10, 10, 10
Squats felt solid. Knee felt good. Still clicky but no pain. Hoping the clicks are the next thing to go with my Chiro, PT work and squat form upgrades. I’m optimistic. Every session that passes, more posterior is making its way into my squat. Very excited to watch this piece take my squat to the next level. Looking forward to the strength phase, as this high volume is a bitch.
5/3/2016 Ayersley
C1W8
Warmup
Agile 8
Banded Leg Swings
Squat
255x6, 6, 6, 6, 6
(Pull-ups 7x7)
Bench Press
200x6, 6, 6, 6, 6
(Pullaparts 3x10)
Standing DB Press
40x10, 10, 10, 10, 10
-superset with-
Hyper Ext
+45x10, 10, 10, 10, 10
BB Curl
80x10, 10, 10
-superset with-
Pressdowns
120x10, 10, 10
Tough workout. Left gym bag at home, so used a junk gym belt. Worked good enough. Squats were tough today. Knee felt pretty good. Arm wrestled 3 matches yesterday which clearly was a bad idea as it jacked my forearm/shoulder up some, def negatively affected bench press. Made it painful to press in my groove. Didn’t seem severe though so will hopefully heal up quickly.
Taking some time off to get my body healed up. I’ve screwed up my right forearm worse than I thought arm wrestling. Stupid. Tried to bench today and the pain was excruciating, had to stop on 3rd work set. Squatted 270x4, 4, 4, 4, 4, 6. Knee was so so.
Taking a few weeks off everything. Will work on mobility and some light conditioning. Goal is to come back fixed.
Have done some upper work while lower hopefully recovers.
5/8/16
DB Paused Incline
-superset with-
DB Row
50x10/50x10, 60x10/60x10, 70x10/70x10, 80x6/80x6 90x4(flat)/90x5, 70x10/70x10(flat, unpaused), 60x10/60x10(flat, unpaused)
5/10/16
Standing Military
-superset with-
Pull-ups/Rear Laterals/Back Ext/Pullaparts
115x5/BWx5 x 5
So that was 20 sets of OHP and 5 sets each of the 4 above movements. 5 reps on pull-ups, then 10 reps each on the other 3. All 115 OHP reps were 115 lbs, for 100 reps.
4 sets of DB curls superset with DB lying ext’s.
Have now taken 4 full days off of leg work. Knees are the same. As of now Chiro and I are planning for 2 weeks off then reintroduce light leg work.