Box Squat + Black Minis
175@4×3
DL +Red/Orange Minis
205@9×1
Weakness
Frog Jumps
3x5
Assistants Work
Laying leg Curls
45° Back Extensions
Penguin Walks
Side Abs
3 Likes
Grindage!
2 Likes
Bench + Grey mini - 35 second rest
120@9×3
Weakness
Iso Lat Pulls 55@4×15
Assistant Work
Cable Cross Pulls
Pant Pulls
Side Raises
Banded Press Downs
Banded Curls
V - Sits
Additional Training
Squat Set Ups
barx 10 singles
1 Like
Reverse Banded DL(From knee) + Heavy Black/Red Mini
495x1
585x1
675x1
695x1
Low Box Squat (3" below)
315@3×2
Weakness
Seated GM
225@3×12
Note
My shorts ripped on the Low Box Squat so wanted to get out of there ASAP.
The 695x1 felt like a dump truck in my hands
1 Like
March 19th
Box Squat + Black Mini Bands
200@3×3
DL + Double red chocked Mini
235@9×1
Weakness
Reverse Hypers
Assistants Work
Laying Leg Curls
Frog jumps
Penguin Walks
Today
Sled Walks
High seated Box Jumps
Power Cleans
Reverse Hypers
Anti rotation
1 Like
Bench + Grey Minis
140@9×3
Weakness
Iso Lat Pull
Cable Cross
Pant Pull
Assistants Work
Side Raises
Banded Press Downs
Banded Curls
2 Likes
Will be getting to everyones logs today!!
Thursday
Pin Squat - No bands
495x1
545x1 - New All Time PR
Weaknesses
Seated GM 185@2×10
Note
Have not been sleeping great as the hotels for work on the last two days were hot at about 20c and only got 3-4 hours solid straight.
Today
2Brd + Orange/Red mini bands
275x1
295x1
315x1 - Set Record
Pin Press
275@3×3
Weakness
Lat Pulls Downs 120@3×10
Assistants Work
Face Pulls
Incline DB Raise
H.Curl
Press Downs
BB twist
2 Likes
Back after a little hiatus due to work stuff.
Switched to a new position at work to where I am currently on straight days. I have a meet July 18th but now dealing with a lvl 1 strain in the pec minor.
So this meet is gonna help me get my drive back and i use the forums as a way to motivate me and keep me accountable.
Currently sitting at 290ish lbs so gonna cut wait as much as i can in the mean time.
2 Likes
Comp Squat
405x1
425x1
445x1
465x1
Assistants Work
Leg Extensions - 190
Leg Curls - 140
GHR - 80
Calf Raises - 110
Ab Pull Downs - 90
1 Like
Hey So after rereading your question and thinking about it.
So my sprains were not just normal ones as I continued to put a tear in two ligaments to where they are now gone.
For Lower body work, I did a lot of Assistants Work and single leg work. So you will loose explosive speed from the lower body but will be easy to recover.
Upper was not to bad as i tend to use less leg drive than i do.
First Day with new scale
So currently 8.5 kgs to big for my meet, so starting to cut a bunch out and cut my meals down to try and sneak in.
1 Like
Pin Press
315×1
335×1
Assistants Work
Pull Ups
Side raises
Incline DB fly
Curls
Rolling extensions
Cross Press Down
Forearm
Side Bend
3 Likes
Trying to get back into routine which is hard.
Rack Pull
405x1
495x1
Weakness
Seated GMs
135@3×10
Assistants Work
Leg Extensions
Leg Curls
Abs are still sore from the game as I was in with the Hooligans jumping around and singing for 90 mins lol
4 Likes
Yesterday
Sled Walks
95@2×74’
Assistants Work
Box Jumps 24"@5×5
Cleans 65@2×2
Snatches 65@2×2
2 Likes
So life update, found a gf who is pushing me to get back to the platform as she is a former world competitor in the IPF. So we decided to pursue it together after both of our injuries.
Sunday
Bench 275x1
Pull Ups
Shoulder Crux
Curls
Rolling extensions
Face Pulls
Side bends
Monday
Box Squat 405x1 325@3×3
Seated GMs
Reverse Hyper
Leg Extensions
Ab Pull Downs
Wednesday
Bench 165@9×3 - 30 sec rest
Pull ups
Shoulder Crux
Curls
Rolling Extensions
Face Pulls
Side Bends
5 Likes
Box Squat - 30 sec rest
200@12×2
DL - 30 sec rest
300@15×1
Weakness
Reverse Hypers
BW@4×20
Assistants Work
Leg Extensions 190@3×10
Ab Pull downs 100@3×10
3 Likes
2brd
335x1 - was super light and moved well
Bench
270@3×3
Weaknesses
Pull Ups - 115@5×5
Assistants Work
Shoulder Crux
Curls
Rolling Extensions
Face Pulls
Side Bends
1 Like
2 Likes
