It means it’s time to focus on some secondary goals and keep chugging forward. You got this brother
I’ll continue to bench and deadlift, but as for squatting it looks like a no go until something gets sorted, and thats the part thats bumming me oit because it was the part of training I enjoyed the most
That’s really unlucky mate. Hopefully the scans will show something positive and you recovery quickly. Time to get your bench and DL way, way up.
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Thats the positive I’m trying to focus on mate, rather than feeling sorry for myself! I’m having a sulk today, I’ll wake up in a better frame of mind tomorrow 
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Exactly what happened to me couldn’t squat at all. I hit my other lifts and What was comfortable for legs, leg extensions and curls , leg press and after about 2 months was able to squat again. went up roughly a plate a week. It comes back fast. In a month I got back to 45lbs under my best with some left.
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Cheers man, thats what im hoping for! Cutting out all squatting and going to become a leg extension master for a couple weeks, then work leg press back in. Squats can stay out until im comfortable with BW squats, even those hurt at moment.
Thank god deadlift doesnt hurt or id be majorly sulking
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Scratched the itch today!
30-12-16
Upper
Band pullaparts between warmups
Bench
Warmup: 5x bar / bar / 50 / 70 / 90kg, 3x 100kg
Work: 5, 5, 5, 4 @ 100kg + doubled chains
Slingshot: 135kg x5
Backoff: 100kg x10
CG cable rows 4x10 @ 9 plates
Seated BB OHP 70kg x5, 75kg x5, 80kg x5
High inc flys 2x10 @ 17.5kg
Skullcrushers 2x10 @ 35kg
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It’s a good itch to scratch. Although, today for me was more of a reminder why taking more than a couple of days completely off is something to be done only occasionally.
How’s your hip holding up?
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Yea I know what you mean, takes a while to get back into the groove of things doesnt it!
Its no better mate, same as always. I got my appointment with the hospital through the mail today though, 19th Jan, so thankfully its not too far off.
It actually hurt yesterday from Benching with my legs tucked under, so feet out for a while I think.
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31-12-16
Lower
Deadlift
Warmup: 5x 70 / 70 / 110 / 110kg, 3x 150 / 190kg
Work: 1x 220kg, 1x 230kg, 0x 240kg
Paused deadlifts 3x5 @ 170kg
Bench (form work) 5x10 @ 60kg
So, I failed 240kg mid shin, it came around 3inch off the floor then wouldnt go any further.
From Monday I’ll be getting my programming done for me by one of the powerlifters who trains at the same gym as me! Hes worked with one of the guys I sometimes train with for the last 6 months or so and hes gained around 100kg on his total. We’ve trained together a few times, and hes doin me the programming fairly cheap, so we’ll see how it goes
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240kg deadlift fail:
I thought it looked pretty decent positioning wise for the setup, but as the weight breaks off the floor it drags my shoulders over the bar and that was that!
Still obviously need to work on pulling backwards aswell, instead of just up.
Any other criticisms you guys have, feel free to share them, it’ll only help me get better!
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Was it a pr attempt? if so I would suggest a larger jump to it. I usually make 70-110 ish lb jumps when I have a number in mind for a lift I do often. Youll see in my videos I just started hitting triples and doubles with 405 and 495. Now that my max is getting up there. Maybe a single with 385, one at 455 then hit it. Since its not a comp no point to go so close to max before it. Also for what its worth even though you didn’t do it always make equal or smaller jumps in weight. With that jump for a max being the exception
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240kg is about my max, but I see what your saying, I probably should have gone straight from 220 to 240 and skipped the single at 230.
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Another vote for bigger jumps. I usually take 45-55 lbs. The smallest I’ll take is about 30 lbs, but that’s pretty rare.
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Yea if not even slightly more of a jump.
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2-1-17
Upper
Band pullaparts between warmups
Bench
Warmup: 60kg x10, 80kg x8, 100kg x6, 120kg x4, 130kg x2
Work: 140kg x2 off 2inch board, 125kg 3x5
Flat Flys 2x12 @ 17.5kg
Inc Flys 2x12 @ 17.5kg
Seated Smith OHP 6x5 @ 65, 70, 75, 80, 90, 100kg
Side Laterals 4x7 @ 17.5kg, 15 sec rest
Dip Machine 15, 15, 15, 12 @ 20kg
Face Pulls 4x10 @ 10 plates
V Pushdowns 4x12 @ 13 plates
First session of my new programming, felt really good! Got a few pointers on my Bench technique, 125kg 3x5 flew up after altering my form a little (120kg x4 warmups felt heavy by comparison).
After my session I did some BW lunges to see how they felt on my hip, apart from it feeing a little tight they didn’t cause me any pain so thats something that may get added to lower days to help with my hip.
I’ve looked through this weeks programming and I’m looking forward to getting into it!
On a side note, theres a push / pull event happening mid March that the guy doing my program has told me about, hes competing in it and thinks it would be good experience for me, so I think thats on the cards if I can get my name down for it
2 Likes
Push/pull meets are fun. Somehow without squats there’s a bunch less stress.
3 Likes
3-1-17
Lower
Band dislocations
Foam roll glutes, hams, quads
Squat 3x10 with bar, 2x5 paused with bar + chains
Deadlift 60kg x5, 100kg x5, 140kg x3, 160kg + chains 4x2
2 inch Block Pulls 180kg x1, 200kg x1, 220kg x1, 225kg + 1 chain x3
Close stance leg press 200kg 2x10
Wide stance leg press 200kg 2x10
Leg ext 7 plates 3x15
WG pulldowns 6 plates 4x12
CG pulldowns 5 plates 4x12
Calf raises 20kg 3x20
No pain in hip at all, just keeping myself in the groove with no weight on the bar.
Triple on block pulls is a PR so Im happy with that, was hard work though, the third rep was a bit of a battle!
Didnt get much sleep last night, and starting back at work today left me tired for training, but it turned out to be a good session.
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5-1-17
Upper
Band pullaparts between warmups
CG Bench to 2 inch board - 50kg x10, 80kg x10, 100kg x5, 110kg 3x3, 110kg x12 (amrap)
Inc DB Press 45kg x10, 10, 8, 5
BB Floor Press 100kg 4x5
Flat Flys 17.5kg 3x15
BB Curls 20kg 4x10 15sec rest
DB Curls 15kg 4x10
Hammer Curls 17.5kg 3x10
Crunch 60kg 4x25
CG Bench felt really good today, quite impressed by the amrap set to say I haven’t hit close grip for months.
Having massive apetite issues at the moment, no matter how much I eat I just can’t fill myself, decided to give up on the recomping after Christmas, I’m just going to eat around maintenance and maybe go up to 100kg slowly, haven’t decided yet
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Stick it out! This happened to me when I started and when I dropped to 2500 cal/day. I think it’s just a symptom of your body eating at your fat. You’ll probably see your weight drop and physique get leaner over the next week or two.