Hoping I should be ok by next week man, then I’ve gotta work on getting used to squatting sith my hands out wide! Hoping that’ll solve it
Good luck, mate. Hope it does you some good.
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Thanks man, if it helps keep my wrists straighter then I think it’ll help, my wrists fold right back when I squat with my arms quite close in, I think thats the issue
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That’ll fuck you up. Let us all know if it helps you out, man!
Hoping for a 100% recovery and some new pr’s from you.
2 Likes
Well I’ve not had any issues the last cpuple of days with my elbow, so that all seems good!!
One thing that is bothering me… I’ve been out of training since last Wednesday, and my motivation has completely nosedived! I’ve not even thought about, or missed training, and I have no real urge to go back at this point.
I mean, I probably will be back Monday, but I dont feel like I used to. If I used to hve a week out I was itching to get back, this time… I’m just not 
Edit
To add to the above, it’s not that I don’t want to train again, I just feel indifferent about it, like I could quite easily take it or leave it.
2 Likes
That’s only cause of the problems with your elbow and other stuff. Once you get in there a week and lifts start to move you’ll be glad you came back.
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I’m Back!!!
4-9-17
Deadlift - Volume
Lazy lifter, band pullaparts, hip stretch
Deadlift 60kg x5, 100kg x5, 130kg x5, 152.5kg 3x8
RDL 140kg 3x8
45 Back Raise BW +25kg 3x8
GHR BW 3x8
Chins BW 3x8
Shrugs 120kg 3x8
In and out of the gym pretty quick, had around 90 secs rest between sets. Even though the weights were light, I was quite tired from the session! It’s been so long since I’ve done any real volume, I’m not used to it at all!
I’ve laid out a 3 week Volume block to try get a little Hypertrophy going. I watched a video by CWS and Mike Israetel where they plan out a Volume Block for Chad. I’m going to follow their programming for it, where the overload comes from an extra set being added from week to week.
So this week everything will be 3x8, next week is 4x8, then I’ll be finishing off with a week of 5x8 then going into a deload. The weights will be the same all the way through.
2 Likes
Also to add, I saw my physio friend last friday who worked through my lower back as it’s been aching quite a lot doing day to day things.
He made a comment that it was extremely tight, and looking closer at things it seems I’ve developed a slight Anterior Pelvic Tilt, of all things he recommended that I try a little Yoga! I stumbled upon a nice little article, and I’ve been doing this along with my normal stretching and foam rolling when I wake up, and before bed.
1 Like
5-9-17
Bench - Volume
Lazy lifter + shoulders, band pullaparts between warmups, stretch hip flexors
Bench 20kg 2x8, 60kg 2x5, 80kg x5, 92.5kg 3x8
CG Bench 85kg 3x8
Military Press 50kg 3x8
Side Laterals 12.5kg 3x8
Cable Flys 4 plates 3x8
Dips BW 3x8
Face Pulls 11 plates 3x8
After my week off I’m feeling as weak as a puppy, hopefully that will go as the week goes on!
1 Like
6-9-17
Squat - volume
Lazy lifter + shoulders, stretch pecs, stretch hip flexors, band pullaparts between warmups.
High Bar Squat 20kg 2x8, 60kg 2x8, 100kg x5, 132.5kg 3x8, 122.5kg 3x8
Deadlift 100kg x3, 140kg 3x8
Belt Squat 60kg 3x8
GHR BW 3x8
BB Row 100kg 3x8
Squatted today with my hands a thumbs length from the rings, felt pretty good for high bar!! Got into low bar position a couple of times and it felt ok, have to see how it feels with some weight on my back.
Elbows are holding up so thats a positive, and I’m feeling pretty good from all the volume, its not wrecking me too much yet!
3 Likes
Little update:
Weighing in at 96.2kg on waking.
I underestimated the power of Squat volume, my legs are just slabs of dead meat today, wow! Quads and Hamstrings hurt like hell!
3 Likes
8-9-17
Bench - Volume
Lazy lifter + shoulders, band pullaparts between warmups, stretch hip flexors and quads
Bench 20kg 2x8, 60kg 2x8, 80kg x5, 92.5kg 3x8
Seated BB OHP 60kg 3x8
Inc DB Press 35kg 3x8
DB OHP 27.5kg 3x8
Cable Flys 4 plates 3x8
Dips BW 3x8
Face Pulls 11 plates 3x8
Spent 10 mins after my session stretching out my shoulders and chest.
Massive pump today, my shoulders were blitzed after the DB OHP, but hopefully thats what they need to grow!
Quads are still pretty achey from Squats on wednesday, but I’ll be hitting them again tomorrow!
Quite enjoying this Volume training, its a nice change of pace not having to rest too much between sets.
1 Like
9-9-17
Squat - volume
Lazy lifter + shoulders, stretch quads and hip flexors, dislocations with a brush handle, leg swings, banded side steps
Front Squat 20kg 2x8, 60kg 2x8, 80kg x5, 95kg 3x8
Squat 95kg x5, 110kg x5, 130kg 3x8
RDLs 140kg 3x8
SSB Pin Good Mornings 130kg 3x8
Pendlay Rows 100kg 3x8
NG Pullups BW x8, 6
Couldnt manage last set of Pullups, I was totally burnt out at that point. Needed to get home and get some food in me.
RDLs were supposed to be Belt Squats but I looked through my overall program for the week, and I had the same working sets for Quads as I did for the Posterior Chain, now I know theres some carry over but I feel my Posterior Chain is a weak point so I decided to throw in a little extra work at the cost of Quad work.
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So I’m currently planning out my next Volume block that I’ll start when i come back off of holiday, and I’m after some opinions on the week to week progression.
From a volume overload point, what would be harder, 3x10 or 4x8? I understand its 30 reps vs 32 reps so the volume lifted is almost the same, but what would be more taxing? Im thinking it would be the 3x10?
I’m looking at doing a 4 week block and torn between 2 possibilities:
Wk 1: 3x8
Wk 2: 4x8
Wk 3: 3x10
Wk 4: 4x10
Or:
Wk 1: 3x8
Wk 2: 3x10
Wk 3: 4x8
Wk 4: 4x10
What about
Week 1 3x8
Week 2 4x8
Week 3 5x8
Week 4 5x10
2 Likes
Could certainly give it a go, hopefully I wont die from that many sets!
1 Like
11-9-17
Deadlift - volume
Lazy lifter, stretch hip flexors and quads
Deadlift 60kg 2x5, 100kg x5, 152.5kg 4x8
RDL 140kg 4x8
45 Back Raise BW + 25kg 4x8
GHR BW 4x8
Chins BW 4x8
BB Shrugs 160kg 4x8
Quite happy with today, everything done beltless, deadlifts were also done double overhand without straps… didnt realise I had that much in my grip!
Had a huge lower back pump today after Deads and RDLs, had to have a few mins of stretching and foam rolling to ease it a little.
3 Likes
12-9-17
Bench - volume
Lazy lifter + shoulders, 3x8 YTWs, stretch pecs, hips, quads and glutes, foam rolled upper back
Bench 20kg 2x8, 60kg 2x8, 80kg x5, 92.5kg 4x8
CG Bench 85kg 4x8
Military Press 50kg 4x8
Side Laterals 12.5kg 4x8
Cable Flys 4 plates 4x8
Dips BW 4x8
Face Pulls 12 plates 4x8
Todays session felt pretty easy, I’m starting to find my groove again after the week+ off. Elbow is holding up well.
My lower back feels a little tight after benching, and no doubt yesterday is playing a part too. Going to have a good stretch and roll when I get chance later.
2 Likes
13-9-17
Squat - volume
Lazy lifter + shoulders, 2x8 YTWs, stretch hips and quads, shoulder dislocations
High Bar Squat 20kg 2x8, 60kg 2x8, 100kg x5, 132.5kg 4x8, 122.5kg 3x8
Deadlift 140kg 4x8
Belt Squat 70kg 4x8
GHR BW 4x8
Pendlay Row 100kg 3x8
All I can really say about todays session is Ouch!! My legs were on fire by the end!
3 Likes
18-9-17
Deadlift
Lazy lifter, stretch hips and quads, stretch upper and lower back.
Deadlift 60kg x5, 100kg 2x5, 140kg x5, 180kg x3, 200kg x1 (beltless, double overhand), 220kg x1 (beltless), 240kg x1 (beltless), 152.5kg 3x8
SSB Good Mornings 130kg 3x10
Belt Squat 70kg 3x10
GHR BW 3x10
BB Rows 100kg 4x10 (2x overhand, 2x underhand)
My head is not into training at all at the minute, maybe because I’m going on holiday next week, maybe because I’ve been working 50+ hour weeks and I’m really tired, not sure.
I went in today with the plan of doing some volume, which I achieved… But warming up on the Deadlifts everything felt easy and comfortable, so I figured why not have a bit of fun! My aim was to pull a new beltless, double overhand PB which I achieved, 200kg felt like crap in my hands though! Then I figured I’d see how far I could push without my belt, ended up with a pretty easy 240kg pull, which is another PB for a beltless pull (and on the stiff bar too!!)
Hit my volume work after that, it’s nice to see the strength is still there, if not more so, even though I’ve not really touched anything over 80-85% for a while. I also feel the volume work is doing its job, but I can’t wait to get back to lifting heavy again.:
2 Likes