oh man reading your log makes me cringe. youre a brave man.
what were you doing in AC??
4/10/12
Had no idea what to target for front squats. Haven’t done them in forever, plus the strength loss since the injury… decided to follow the same weights as my bench workout since they couldn’t be much weaker than my bench.
Belted up for all my work sets because of the back. Also tried a bunch of singles at 135 on backsquats after words, and surprisingly I felt really solid. I am going to work them back in next week at LIGHT weights to test it out.
A) Front Squat
95 x 5
120 x 5
140 x 3
-work sets-
155 x 5
175 x 5
200(5+ ) x 6… finally took a vid again, upload tonight
B) Leg Presses stretched out my back too much, did Lying Leg Curls (constant tension, no full extension)
100 x 10-13 x 3
C) Ab Wheel
3 x 8-10
Still keeping volume low as I work back. Don’t want to be out of leg work for a week again…
[quote]fr0IVIan wrote:
oh man reading your log makes me cringe. youre a brave man.
what were you doing in AC??[/quote]
Makes you cringe? Ha why?
Annual beer festival… good shit.
because of all the spinal stuff and getting back into things after a layoff. just take it easy for a bit k
beer festival eh, looks like I missed out
4/12/12. 5/3/1 Week 1 Day 3 (OHP)
Snapped a few post-injury pics in the locker room. Also unveiling my secret to gaining my strength back. I can no longer claim to be a raw/natural powerlifter, as I have begun growing a beard!
Good workout today. I had good energy and actually felt some amount of explosiveness on my lifts. My bench and OHP sucked this week, but they sucked less than last week, so I am coming back slowly but surely.
Also, taking some time off and coming back has been good to me, I’m approaching exercises as if they’re new and “feeling” my way through them instead of performing them the same way every week. For example, on curls, if I only take the weight about 2/3 of the way down, I never lose tension in my bicep and I actually get a good bicep workout. Before I was “form policing” and would drop all the way down to where my arms were… but body motion and my tendons did all the work for the first third of the movement. If I only drop it until right before I lose bicep tension, I feel the burn waaay more in the peak.
Similar things happening in pullups/pulldowns/face pulls etc.
A) Standing OHP
70 x 5
85 x 5
100 x 3
-work sets-
110 x 5
130 x 5
145(5+ ) x 8… mighta had 1 more
B1) Lat Pulldowns (over/under/over/under/over hand)
60 x 10 <— don’t laugh at weights, they changed machines, this is about equivalent to 140/150 on the old one
60 x 10
60 x 10
60 x 10
60 x 10
B2) Bodyweight Dips
5 x 10
C1) DB Hammer Curlzz
35 x 9
35 x 8
35 x 8
C2) Lateral Raises
25 x 8
25 x 8
25 x 9
… that was all I wanted to do, but felt good so did some more work
D) Straight Arm Lat Pulldowns (rope attachment)
42.5 x 8
50 x 10
57.5 x 9
Was gonna do one burnout set on chins but realized my “burnout” set would be like 3 reps at this point. Went and ate.
[quote]fr0IVIan wrote:
because of all the spinal stuff and getting back into things after a layoff. just take it easy for a bit k
beer festival eh, looks like I missed out[/quote]
I’ve figured out that supporting weight horizontally (deads, back extensions, etc.) hurts me but anything vertical where I can remain up and down is fine (squats, OHP, etc.). Also I’ve been wearing a belt for a lot more of my work just to be safe.
Here’s front squats from teh other day: If it’s longer than 1:00, edit hasn’t gone through, skip to 0:40 for action
[quote]scj119 wrote:
Here’s front squats from teh other day: If it’s longer than 1:00, edit hasn’t gone through, skip to 0:40 for action
lookin good there Hump
^ I’m ignoring the Kris Humphries reference.
Friday, worked up to 335x3 on sumos, 2nd time ever doing them so it was a 60lb PR. Still feels really weird, I’ll get used to it though.
4/16/12
First time squatting since the injury. My plan was to work up to a light 225 and rep out as long as I could stand it (don’t want to go too heavy quite yet, would give me some idea of how much strength I’ve lost). However, for like the 5th time, my boxers ripped at the bottom of the movement and it completely threw me off so I had to rack after 7 reps. I am resigned, I’m going home tonight and spending like $100 on boxer briefs online, I can’t do this shit anymore. For being smart, I am really fucking stupid.
Workout
Foam rolling, jumprope x 100
A) Squat
95 x 5
135 x 5
165 x 5
195 x 5
225 x 7 ←
B1) Trap Bar Deads
225 x 5
255 x 5
285 x 5
B2) Lying Hammy Curls
100 x 13
115 x 9
115 x 9
C) Ab Wheel
3 x 8
Slowly getting some volume back.
[quote]scj119 wrote:
However, for like the 5th time, my boxers ripped at the bottom of the movement and it completely threw me off so I had to rack after 7 reps. I am resigned, I’m going home tonight and spending like $100 on boxer briefs online, I can’t do this shit anymore. For being smart, I am really fucking stupid.
[/quote]
LOL you finally learned. I don’t even wear underwear anymore (never been so comfortable).
[quote]spar4tee wrote:
[quote]scj119 wrote:
However, for like the 5th time, my boxers ripped at the bottom of the movement and it completely threw me off so I had to rack after 7 reps. I am resigned, I’m going home tonight and spending like $100 on boxer briefs online, I can’t do this shit anymore. For being smart, I am really fucking stupid.
[/quote]
LOL you finally learned. I don’t even wear underwear anymore (never been so comfortable).[/quote]
4/17/12. 5/3/1 Week 2 Day 2 (Bench)
Did some benchin’ with VT today. Bench and OHP are returning to form at a respectable rate. Good workout all around today.
Workout
Band pull-aparts, dislocates, overhead pull-aparts
A) Bench
95 x 5
120 x 5
140 x 3
-work sets-
160 x 3
190 x 3
210(3+ ) x 7 easy
B) Incline Bench
135 x 5
155 x 5
175 x 5
190 x 5
200 x 3 - I think the last 2 were PRs, haven’t done in forever
Chins - about 6 sets done between bench and incline
C1) Seated Cable Rows
60 x 10
60 x 8
50 x 10
C2) Face Pulls
20 x 15
15 x 15-20ish x 2
[quote]spar4tee wrote:
[quote]scj119 wrote:
However, for like the 5th time, my boxers ripped at the bottom of the movement and it completely threw me off so I had to rack after 7 reps. I am resigned, I’m going home tonight and spending like $100 on boxer briefs online, I can’t do this shit anymore. For being smart, I am really fucking stupid.
[/quote]
LOL you finally learned. I don’t even wear underwear anymore (never been so comfortable).[/quote]
Thanks for the imagery bro. Probably could have kept that little training secret to yourself.
[quote]scj119 wrote:
[quote]spar4tee wrote:
[quote]scj119 wrote:
However, for like the 5th time, my boxers ripped at the bottom of the movement and it completely threw me off so I had to rack after 7 reps. I am resigned, I’m going home tonight and spending like $100 on boxer briefs online, I can’t do this shit anymore. For being smart, I am really fucking stupid.
[/quote]
LOL you finally learned. I don’t even wear underwear anymore (never been so comfortable).[/quote]
Thanks for the imagery bro. Probably could have kept that little training secret to yourself.[/quote]
^haha nice.
Goal update. Unfortunately, the third month of my 3month conditioning/cutting weight plan was lost due to injury. This raises the question as to whether I should finish that third month, or just cut my losses and transition back into gaining.
I have a smaller waist now at ~206lb than I had at 180lbs 18months ago. I’ve cut down about 20-25lbs from my heaviest. I thought I would have RIPPED ABZ if I lost 20lbs but still a ways to go. However, a) I really have no desire to be under 200lbs ever, b) my belt is on its last hole, I can’t ratchet it down any further. I am absolutely not spending $100 on another new belt, and I need a belt while lifting more than ever because of my back injury.
I think my plan is to trim another couple pounds until right when my belt feels a tad too loose, and transition back into gaining. Hopefully I’ll do it smarter this time so I don’t have to lose 25lbs after gaining 50 again.
Also, I really miss the strength gains I had while gaining weight. I suspect in about 2-3 weeks I will be back to gaining mode. Hopefully after this training cycle I will be able to get back into conventional deads, get those babies back up to par and compete again before the end of the year.
You can make new holes in your belt
saw a guy walking his dog in his boxers today. thought of you.
Yeah man wait a couple weeks so that way we can start getting fat together…we can have fat-offs…they’re like flex-offs, but obviously different.
Seriously though, if oyu are at the end of your belt hole you don’t have much of a choice! I think lever belts are kinda hard to punch good new holes in. Not sure though.
Well, for what it’s worth, I am having a helluva fun time eating massive piles of food and having my lifts go up pretty much every workout 
GAINING+STRENGTH GAINING=MORE FUN THAN DIETING
HA.
[quote]spar4tee wrote:
You can make new holes in your belt[/quote]
I don’t trust myself to do that right, it’s a thick belt. Also, I have no desire to be under 200lbs ever again, and I’ve already used like a third of the year not gaining, which is more than enough. I want to get back to steady, big PRs which only seem to come when I’m gaining weight.
[quote]cholulalula wrote:
saw a guy walking his dog in his boxers today. thought of you.[/quote]
Thanks?
[quote]VTBalla34 wrote:
Yeah man wait a couple weeks so that way we can start getting fat together…we can have fat-offs…they’re like flex-offs, but obviously different.
Seriously though, if oyu are at the end of your belt hole you don’t have much of a choice! I think lever belts are kinda hard to punch good new holes in. Not sure though.[/quote]
Yeah I would think so. I need my “squat muscle” back anyway.
[quote]Spock81 wrote:
Well, for what it’s worth, I am having a helluva fun time eating massive piles of food and having my lifts go up pretty much every workout
GAINING+STRENGTH GAINING=MORE FUN THAN DIETING
HA.
[/quote]
I know. The only problem is when you gain for so long that your calorie needs increase to a point where eating more is uncomfortable. That’s 75% of the reason I dieted when I did. I hit 230 and there was no way I could eat enough to gain 5 more pounds, let alone the 20 I wanted.