Thursday 2/21/13
Cycle 2 Week 3
Bench Day
32 Days out
Bench Press (245)
Barx8
95x5
115x5
145x3
185x5
210x3
230x6 (276 1RM)
Incline Bench Press (220)
barx8
145x5
165x5
190x5
Pullups (done between presses
8x8 (total 64)
Seated Row
5 sets of 15
DB Curls/Rope Extension Superset
2 sets with fat grips 30x10 + 5 partials
3 sets of 30x10 + 5 partials
and
5 sets of 15
Friday 2/22/13
Cycle 2 Week 3
Deadlift Day
31 days out
Deadlift (465)
135x5
225x5
275x3
315x1
350x5
405x3 (belt)
445x4 (Oly shoe PR)
Front Squat (185)
120x5
145x5
165x5
Good Mornings
135x8
165x6x3
135x15
After a 6 month hiatus from this log I am back to tracking my lifting here. On 8/7/2013 I underwent a partial meniscectomy of my lateral meniscus in my left knee. I’ll be logging my rehab and progress here and hopefully recover quickly. Goal is to get strong again, and of course, big.
Monday 8/12/13 (5 days post-op)
Leg Extensions
2 sets of 20 with left leg with very light weight
2 sets of 12 with right leg with challenging weight
Leg Curls
2 sets of 20 with left leg light weight
2 sets of 12 with right leg challenging weight
Stretching : Trying to regain full ROM in my knee, doing various stretches to achieve that.
Bench Press/Pull Ups
Worked up to 185x6x6 sets
Did sets of 6 pullups/chins between each pressing set (10 or 11 sets total)
Machine Preacher Curls
3 sets of 20 reps
Stationary Bike
7 minutes on low resistance
Notes: Knee is feeling really good considering it’s only 5 days after surgery. I’m able to walk fine, and I’ve nearly regained all ROM. Pain is also minimal.
Wednesday 8/14/13 (7 days post-op)
Leg Extension
3 sets of 20 with left leg using heavier weight than last time
3 sets of 12 with right leg heavy
Leg Curl
3 sets of 20 with left leg using heavier weight than last time
3 sets of 12 with right leg heavy
Stationary Bike
5 minutes, 1.25 miles, higher resistance than last time
Bench Press/Pull Ups
Worked up to 195x5x7 sets
Did 5 pull ups in between each set totaling about 10 sets
DB Alternating Curl
25’s x 10 x 3 sets using 3 second negatives
Stationary Bike
5 minutes, 1.25 miles
My left calf flared up and is all kinds of bruised and swollen. Not sure why?
Friday 8/16/13 (9 days post-op)
Did some light stretching, nearly reaching full flexion and improving my ROM
Didn’t do any leg work, due to my calf hurting more than my knee lol.
Bench Press/Pull Ups
Worked up to 210x4x8 sets
and
225x5x3 sets using the Slingshot (Just got it in the mail and wanted to play with it)
Also did 10 sets of 4 pull ups between each set
Machine Preacher Curls
3 sets of 20
1 drop set of 10, 10, 10 heavy to light
Monday 8/19/13 (12 days post-op)
Light stretching
Leg Extension/Leg Curl
Few sets of low weight and high reps for both legs
Barbell Squat
Hit below parallel with wide stance, close stance still hurts the knee
Barx5x few sets
Felt awesome being able to squat again
Bench Press/Pull Ups
Worked up to 195x6x6 sets and did 10 sets of 6 pull ups in between each pressing set
DB Curls
25’s x 10 x 3 sets
25’s x 15
3 second negatives
Knee is getting better and better day to day. Still not at full ROM though
Wednesday 8/21/13 (14 days post-op)
Upper and Lower stretching
Bench Press/Pull Ups
Worked up to 205x5x7 sets and did 10 sets of 5 pull ups between each pressing set
225x5 w/ slingshot
245x5 w/ slingshot
255x3 w/ slingshot
225x10 w/ slingshot
Barbell Squat
Barxsomexsome
95x10x3 sets to parallel w/ box
95x10 below parallel free squat
Machine Preacher Curls
95x20x3 sets
Notes: Knee feeling good, doctor gave me the go ahead on light compound movements such as squats. Going to try and squat daily with light weights to get back to health.
Thursday 8/22/13 (15 days post-op)
Stretches
Barbell Squats
45xsomexsome
95x10x2 sets
115x10
135x10
Oly Squats
95x5x3 sets with pauses in the hole
Friday 8/23/13 (16 days post-op)
Stretching
Bench Press/DB Rows
Worked up to 220x4x8 sets
65lb x 8 db rows between each set (total of 12 sets)
Barbell Squats
45xsomexsome
95x10
135x10 (box squat)
185x10 (box squat)
155x10
Oly Squats
95x5
115x5x2 sets
Done with a pause in the hole
DB Curls
25x12
30x12
35x12
Saturday 8/24/13 (17 days post-op)
Bench Press
Worked up to 230x3x5 sets and 225x3x5 sets
Shoulders are starting to take a beating from all this benching, need to do some more prehab stuff
Monday 8/26/13 (19 days post-op)
Stretching and foam rolling
Barbell Squats
45xsomexsome
95x10
135x10 (Box squat)
135x5
185x10 (Box squat)
185x5
225x10 (Box squat)
225x5
Oly Squats
95x5
135x5,5
Done with a pause in the hole. These are much deeper and take a toll on the knees more than my wide stance squats.
Bench Press/Pull Ups
Worked up to 205x6x6 sets and did 7 sets of 6 pull ups in between pressing
Just completed my first meet at the USA PL American Open in King of Prussia on 12/8/13. It was an awesome time and I ended up hitting 402.5 squat, 265 bench, 529 deadlift. Now I am going to be following Mountain Dog principles for about 12 weeks and build some size.
Monday went like this
12/9/13 - Arms
DB Curl (3 second neg) - 20x10, 25x10, 27.5x10
BB Curl (3 second neg) - 65x6x6 sets (30-45s rest)
Machine Preacher Curl - 65x20, 16, 15
Weighted Dips (3 second neg) - 25x8 , 5+3 , 5+3 (did 5, dropped weight, did 3 more)
Rope Extentions - 30x15x3 sets (squeeze hard at the bottom, control the weight)
Decline Skullcrushers - 55x12 + 45x12 drop set for 3 sets
Seated Calf Raise (3 second neg) - 85x15x3 sets
Jog 0.5 mile at 6mph
Tuesday 12/11/13 - Legs
Phase 1 Week 1
Hamstring Curls - 25x15, 30x12, 35x8, 30x10 + 25xfail
Oly Squats - Barx10, 135x8, 185x6, 225x6, 250x6, 275x6 (belt on last set)
Leg Press (3 sec negs) - 200x10, 400x10, 490x10,10
DB SLD - 60x12, 65x12
SL Calf Raise Machine (3 sec negs) - 70x15x3 sets
Wednesday 12/11/13 - Chest
Phase 1 Week 1
DB Twist Press - 30x10 50x10 70x10,10, 60x10 (Controlled and paused every rep, squeezed at lockout)
Incline Bench Press - Barx8, 95x8, 135x8, 155x8, 175x7, 135x8 + 95x8 (Dropset, too easy though)
Machine Chest Flies - 130x10x3 sets (Controlled the negative and squeezed)
Band Shoulder Dislocations - Did 10 for 3 sets between each set of flies
Seated Calf Raises - 100x10x3 sets (3 sec negs)
Jogged 1 mile on the track
Monday 12/16/13 - Arms
DB Curl (3 second neg) - 20x10, 25x10, 30x10
BB Curl (3 second neg) - 65x6x6 sets (30-45s rest)
Machine Preacher Curl - 65x20x3 sets
Weighted Dips (3 second neg) - 25x8x3 sets
Rope Extentions - 30x15x3 sets (squeeze hard at the bottom, control the weight)
Decline Skullcrushers - 85x12,12, 65x12 + 40x12 (Dropset)
Jog 0.6 mile at 7-8mph
Tuesday 12/17/13 - Legs
Phase 1 Week 2
Hamstring Curls - 25x15, 35x12, 40x10, 35x10 + 20x10 + 15 partials
Oly Squats - Barx10, 95x6, 135x6, 185x6, 225x6, 260x6, 285x6 (belt on last set)
1.5 Smith Machine Squats - 135x10x2 sets (near death experience)
DB SLD - 65x10x2
Leg Press Calf Raises (3 sec negs) - 180x15x3 sets
Wednesday 12/18/13 - Chest
Phase 1 Week 2
DB Twist Press - 30x10 50x10 70x10,10,10 (Controlled and squeezed at lockout)
Incline Bench Press - Barx8, 95x8, 135x8, 155x8, 175x8 + 135x8 + 95x8 (dropset)
Machine Chest Flies - 130x10x3 sets (Controlled the negative and squeezed)
Band Shoulder Dislocations - Did 10 for 3 sets between each set of flies
Jogged 1 mile on the track
Thursday 12/19/13 - Back
Phase 1 Week 2
Smith Bent Over Row - 95x15,15, 135x12, 185x8, 225x8,8, 185x8+8 partials
JM Rows - 50x12, 75x8, 100x8, 8
Standing Supinated Pulley Row - 2 sets of 15
Wide Lat Pulldowns - 120x15 140x12 160x10 120x15 140x12
Rope Straight Arm Pulldowns - 3 sets of 12-15
Machine Calf Raise - 90x12,12, 90x10,20,30,40 (1 set, 10,20,30 sec rest between each)
Friday 12/20/13 - Shoulders
Phase 1 Week 2
DB Arnold Press - 25x15, 30x15, 35x15,15
Superset with Spider Crawls (40-60 sec) for the rest of the workout:
DB Bent Over Rear Flies - 15x12x3 sets
Upright Row - 70x15x3 sets
DB Partial Lateral Raises - 30x30,30, 25x30
Occluded Smith Calf Raises - 135x15,15,15 (Warmup without occlusion) 135x10,10,10,10 (1 giant set with occlusion and 15 sec rest between)
Took a week off during the holidays. Back at it!
Saturday 12/28/13 - Arms and Conditioning
Phase 1 Week 3
Modified Agile 8 Warmup + Foam rolling
DB Incline Curl (3 second neg) - 15x10, 20x10, 25x10
BB Curl (3 second neg) - 65x6x2 sets, 60x6x4 sets (30-45s rest) (Bar might have been 55lb because it was super thick and felt heavier)
Machine Preacher Curl - 3 sets of 20 with partials at failure
Rope Extentions - 3 sets of 15 reps (squeeze hard at the bottom, control the weight)
Seated Triceps Pushdown Machine - 3 sets of 8 (3 sec negs)
Decline Skullcrushers - 70x12, 3 sets of 70x12 + 50x12 (drop set)
Prowler Sprints - 90lb x ~40 yards x 10 sets with 60 second rest periods