TCam's Log - Get Strong(er)

Training Training Logs
841

Accumulation Phase: Week 2, ME Lower, Today

Right before: Over an hour of rolling around on the ground with a foam roller and a tennis ball.

Conventional Deadlift:
Bar
5 @ 135
5 @ 225
5 @ 315 (Add Spud Belt)
3 @ 365
3 @ 405
3 @ 455
3 @ 495 (40 lb. PR)

5-Second Pause Squat:
5 @ 135
5x5 @ 225 (Spud Belt)

Cable Ab Pulldown:
20 @ “185”
3x20 @ “200”

2 Average Bands High Row (with V-Handle):
5x10

2 Light Band Seated Hamstring Curl:
20
15 (Cramping activated)

Finally got that damn 3x495. I’ve almost gotten it a few times, but was never able to lock it out. This wasn’t all that hard today though. I’m learning how to get really tight at the bottom and pull myself into the bar. My lower back stays flat as far as I know. I’m pretty sure my pull looks like KK’s now.

5-second paused squats…sweet fuck. The count probably went up and down depending on how fast my face felt like exploding. I liked them though. Definitely did something for my glutes and back.

I really needed that foam rolling/tennis balling. Need to continue doing that frequently. It made me feel so much better.

Motivation: 4/4
Nutrition: 4/4
Explosiveness: 4/4
Discipline: 4/4

842

Intensification Phase: Week 1, DE Upper

Speed Bench (1 Short Monster Mini Per Side):
Bar
Bar+Bands
2x3 @ 135+Bands
10x3 @ 185+Bands (Alt. 3 grip widths)
30 @ 135

Pull-Up (Neutral):
8, 10, 8, 8

Decline Push-Up (i.e. Incline Work):
3x20

Cable Facepull:
2x20 @ “65”

2 Mini Band Pull-Apart:
2x20

I was happy with how I did on speed bench, but I felt pretty weak on everything else. Pull-ups were utter shit.

I may be getting sick. Hopefully I can prevent it from getting worse.

Motivation: 2/4
Nutrition: 4/4
Explosiveness: 4/4 Bench, 1/4 Everything else
Discipline: 3/4

843

Intensification Phase: Week 1, DE Lower, 37 Days Out

My gym was closed early because we got about an inch of snow that didn’t stick to the roads. Fucking Alabama, man. So, I went to my girlfriend’s 24 hour gym. The rack there is shit and I spent 15-20 minutes trying to set up bands before I gave up. Straight weight it is.

Speed Box Squat:
Bar
3 @ 135
3 @ 225
12x2 @ 275

Speed Deadlift (2 short mini and 2 short monster mini):
3 @ 135+Bands
8x2 @ 225+Bands

Kettlebell Swing Tababta (20:10 for first half, then 15:15):
80 lbs. for 4 minutes

Average Band Ab Pulldown:
3x20

This wasn’t the most productive workout, but speed squats were fast and pretty much effortless considering it was nothing compared to the 20 sets of cardio with the same weight that I did last week. The bar was jumping off my back at the top of each rep.

Deadlift went decently well. I’ll probably see how fast I can move with 275+bands next week.

Kettlebell swing tabatas are not fun. I could barely get the bell to swing around the 3 minute mark. My midback was pumped to hell and so were my glutes. Good stuff.

I’ll hit the weekend sessions hard and see if I can get some PRs.

Motivation: 3/4
Nutrition: 4/4 (Chinese buffet for lunch = 4/4 every time)
Explosiveness: 4/4
Discipline: 2/4 (Should have done more)

844

Well, I will never do tabata kettlebell swings again. They killed my back and glutes, and caused these workouts.

Intensification Phase: Week 1, ME Upper, Yesterday

Bench - 1 Board:
Bar
10 @ 135
5 @ 225
5 @ 275 (Add board)
3 @ 315 (Add wraps)
1 @ 345
1 @ 365 (Very shitty. I’ll try something else)

Floor Press:
5 @ 225
3 @ 275
1 @ 315
1 @ 365

Cable Low Row (2 Handles):
10 @ “150”
8 @ “185”
3x8 @ “210”
8 @ "185
10 @ “150”

Floor JM Press:
5x10 @ 135

Batwing Hold:
3x3 10 seconds @ 65s

Bent Over Rev Fly (Superset with Holds):
3x10 @ 35s

I felt horrible during the bench part of this workout. I couldn’t get tight at all because of my back. My right shoulder was also having problems. I can probably blame that on the back too though (ie couldn’t depress scapulae).

Intensification Phase: Week 1, ME Lower, Today

Reverse Band Squat (1 Avg/Side = EDIT: 50-55 lbs. off bottom. 0 off top):
Bar
5 @ 135 (Low back starts hurting at the bottom of each rep)
5 @ 225 (Add bands)
5 @ 275
3 @ 315 (Add Single Prong Belt)
3 @ 365
3 @ 405
1 @ 455
1 @ 495
1 @ 525 (Wasn’t too hard. But this finished off my back)
1 @ 315 (Was going to do high rep set. Decided against it after first rep)

2 Average Bands High Row (w/ Neutral Grip):
5x10

Attempted some light band ab sit-ups. Back wasn’t allowing movement.

I’m injured right now. Not horribly. But my lower back on the left side isn’t okay. It’s not superficial muscle either, it’s deep, so it’s hard to hit it with a tennis ball. It was set up with the kettlebell swings, and done in by these squats.

I actually am happy with what I got to today, since it hurt like fuck just to get to that point. On a good day, I would have gotten 545 no problem I bet, which is the most I’ve ever walked out (then box squatted).

I probably should have stopped and all that, but this shit happens and I’m taking care of it with mobility, ART, and stretching. The goal is to be fine this Thursday for DE lower.

Motivation: 4/4
Nutrition: 2/4
Explosiveness: 3/4
Discipline: 4/4 (I’m not knocking this down if my back barely allowed me to move)

845

DE Upper - May need to take a week off

Speed Bench (1 doubled mini per side):
Bar
Bar+Bands
3 @ 135+Bands
6x3 @ 225+Bands
6x3 @ 135+Bands (Feet on bench)

Cable Triceps Pushdown:
3x10 @ 95

Mini Band Curls (1 per hand):
3x25

Mini Band Triceps Extension (1 per hand):
25, 20, 15

Welp my back is fucked for awhile. I wrote about it here: Lower Back (Multifidus?) - Injuries and Rehab - Forums - T Nation

If anyone that reads this (and I can do math, clearly some people do), and you have any ideas about what this is or how to fix it, please comment or message me. I put the symptoms on that post.

I tried to arch into my bench setup, but I couldn’t get anywhere close. It was pretty excruciating.

I may take this week off and just do mobility and ART. I just want this to get better as fast as possible. I can’t work through this one.

846

Maintenance and Recovery: Day 1

Last Night: About an hour of stretching and mobility.

Today:

HS Iso-Lateral Incline Bench:
10 @ 1pps
10 @ 2pps
8 @ 2.5pps
3x5 @ 2.5pps
5 @ 2pps
5 @ 1pps

Mini Band Triceps Extension (1 band per hand):
30, 20, 20

Bulgarian Split Squats (This one surprised me. Felt fine):
5x10 @ BW L/R

Light Band Seated Hamstring Curl (1 band per leg):
20, 20, 15

My back hasn’t gotten better yet, but I’m working on it. Maybe it’ll go away in a week or so. I’m not getting my hopes up. I probably won’t be competing in February no matter what. I don’t want to go there and completely ruin my back or something stupid like that.

In the gym today, I actually felt pretty good. Nothing I did hurt my back at all. As I said, I’m very surprised about the split squats considering how much other unilateral movements have been hurting. Those will probably be a staple of the recovery.

Obviously I’m going to try to at least maintain my strength. I’ll have to use machines for a week or two, I’m sure. But it’ll be fine, I think.

847

Maintenance and Recovery: Day 2

StormTheBeach is right, sitting is the downfall of humanity. I worked at my PT tech job today and I only sat down for about 30 minutes total. My knees hurt a bit because of walking on the hard floor, but my back made significant progress for the first time. I felt good waking up today too, but standing definitely helped.

Gym:

Bike for a few minutes (1.5 miles)

Hyperextension:
10, 15, 20 @ BW (Went slow. No pain)

Leg Press (Sled kind):
10 @ 1, 2, 3, 4, 5pps
2x10 @ 6pps (No more room)
20 @ 6pps

Good Morning:
4x25 @ Bar (Felt good. Was able to get some quick reps too)

Squat:
Bar x A few reps. Still felt it pulling at the bottom

Bench:
Bar
10 @ 135
3 @ 135
2x3 @ 225
3x3 @ 275

Decline Band Curls:
3x20

Cable Pulldown Abs:
20 @ “95”
2x20 @ “110” (Felt great)

I’m really happy about this workout. The only pain I had was when I tried to get into an arch on the bench. I got further than last time though.

Leg press felt great. I haven’t done that in a long time. I made sure to keep a neutral back at the bottom, so I had no pain. The 20 rep set felt good too.

I’m not going to cancel my spot at the meet yet. If I keep recovering like this, I may be able to do it. I’m not expecting it, I just think it’s a bad strain at this point.

848

Maintenance and Recovery: Day 3

Stretching and tennis ball for about 30 minutes

Good Morning:
2x25 @ Bar

Incline Bench:
Bar
5 @ 135
3 @ 225
3x3 @ 275 (Wraps. PR for sets)

Bulgarian Split Squat:
3x10 @ BW L/R
2x10 @ BW+45 L/R (1 set weight overhead)

Plank (Superset with BSS):
3x1:00
2x0:30 L/R (Side Plank)

2 Average Bands High Row:
3x10 Narrow Neutral
2x10 Wide Neutral
2x10 Narrow Supinated

Bicycle Leg Raise:
2x40 (20 per leg)

Light Band Rotational Abs:
2x10 L/R

This all felt good today. My abs being used a lot made my back feel good just walking around.

It’s a little sore at the moment, lying in bed, but it’s not bad. Tomorrow is an off day, so I’ll just stretch and roll around on the floor.

I’m happy with incline bench. I didn’t really mean to PR. It’s not like there was a lofty goal to meet though. 275x3 isn’t special, so 3x3 wasn’t that difficult. No spot needed at least.

The band high rows felt good. My lats were actually doing the work.

849

Maintenance and Recovery: Day 4

Bar Work:
2x20 RDL
25 Good Morning

RDL:
10 @ 135
4x25 @ 135 (Felt good)

Squat:
5x10 @ Bar

Cable Pulldown Abs:
20 @ “95”
3x20 @ “110”

Inverted Row (Feel Elevated):
3x10
2x10 (Using 1 foot as support instead of both. Left was much harder)

Reverse Hyper (Figured out how to emulate. See below):
5x10 @ BW

Reverse Hyper: There is a set of dip handles that I use. I fold some towels over one and jump on top of it on my lower abs, like where you’d hang off a rev. hyper. I hang on to the other handle. It’s tough to lay on such a small surface area, and it jams right up into my gut, but it still works. I can only stand 10 reps at a time. I’ll work up to more as I get more used to the pain.

Either way, they felt good on my lower back. It’s sore now and I’m sure it will be tomorrow, but I think it’s worth it. I got plenty of volume on it today.

I’m happy that I didn’t have any pain during the deadlift. I tried squatting 135 a few times, and it was okay. I’ll try it again on Thursday or Saturday.

850

Maintenance and Recovery: Day 5

Decline Bench:
Bar
10 @ 135
5 @ 225
5 @ 275
3x5 @ 315 (Tweaked right pec on the last rep)
1 @ 275 (Yep, hurts)

HS Iso-Row:
15 @ 1pps
12 @ 2pps
8 @ 3pps
8 @ 3.5pps
Drop Set: 12 @ 4pps, 7 @ 3.5pps, 5 @ 3pps, 8 @ 2pps, and 12 @ 1pps.

Squat:
Few sets with bar. Feels fine.
2x5 @ 135 (Good)
3x5 @ 225 (No pain)

Reverse Hyper:
5x10

Cable Pulldown Abs:
20 @ “95”
2x20 @ “110”

I feel old. I keep hurting shit. I’m sure my pec is fine. I’ll just have to get some blood flow in there. It’s just annoying now.

I’m very happy I didn’t have any back pain today. I’m still going to take it slow and work my way back up over the next few weeks leading into the meet. I’m not going to be breaking any PRs, but at least I should stay healthy that way.

851

I’m going to keep these short. Want to sleep.

Saturday

Squat (Spud belt):
8x3 @ 275 (Felt like speed work. No back pain)

Deadlift (Spud belt):
8x3 @ 275 (Same thing)

Cable Pulldown Abs:
20 @ 110, 125, 110

Reverse Hypers:
5x10 @ BW

Sunday

Floor Press:
1 @ 345 (I didn’t want to risk my pec by going higher. It was already hurting a good bit)

Cable Low Row (2 Handles):
8 @ 150
4x8 @ 150 + 1 Doubled Mini Per Hand
8 @ 150

Hypers:
3x20

Cable Curl (Straight Bar):
10 @ 110
2x10 @ 125
10 @ 110

Cable Triceps Pushdown (V-Handle):
10 @ 110
10 @ 140
10 @ 170
10 @ 200
10 @ 170
10 @ 140
10 @ 110

2 Average Band High Row:
2x12 Wide Neutral
2x12 Narrow Supinated

I’m just tired of injuries.

852

Yesterday

Speed Box Squat + 1 Avg. Band Per Side:
Bar
Bar+Bands
2x3 @ 135+Bands
8x3 @ 225+Bands

Box Squat:
2 @ 225
2 @ 275 (Add Spud Belt)
2 @ 315
2 @ 365
4x2 @ 405

Good Morning:
4x25 @ Bar

Pulldown Abs w/ 2 Avg. Bands:
4x20

I’m happy with getting back up to 405 pretty easily. I would have done a 5th set at 405, but on the 4th my back was feeling weak and I felt wobbly. But I had just done speed squats, so that was probably a big part of it. I usually don’t work up to anything after speed work.

My back is sore today. Both in a fatigued way and the way it’s been hurting since the injury. Hopefully the latter goes away without any problems.

Also, my knees are hurting a lot more recently. I think I’m having a hard time sitting back because I’m scared it’ll hurt my back, so my knees are taking on too much of the weight.

853

Yesterday (Thursday)

Speed Bench:
Bar
2x5 @ 135
8x3 @ 225 (Pause every rep)
2x10 @ 225 (Close grip)

Mini Band Curls (1 per hand):
5x20

JM Press:
3x10 @ 135

2 Avg. Band Row (Neutral - Moderate Width):
1x10
2x10 (Heavier)
3x10 (Heavier)

Cable Pullover:
5x10 @ “60” (I’m so weak at this movement)

Machine Pec Fly:
10 @ “10” (Out of 18, I think)
2x10 @ “12”

Pec feels fine now. Hopefully it’s good to go for heavier weights. My back was hurting a good bit the past couple of days. That 405 probably wasn’t the best for it. It’s not nearly as bad as it was a couple of weeks ago though. Still having a hard time getting into my bench arch.

854

Lower - 14 Days Out

Squat:
Bar
2x5 @ 135
2x5 @ 225 (Add Spud)
2x3 @ 275
2x3 @ 315 (Add Single Prong)
3 @ 365

2 Avg. Band Ab Pulldown (Superset with Squats):
2x20
3x15

Deadlift (Conv.):
5 @ 135
5 @ 225
3 @ 275
3 @ 315
3 @ 365

DB Side Bend:
3x20 @ 55 L/R

Decline Sit-Up:
3x15

X-Band Walk (2 Minis):
3x10 L/R

Not much to say. I think I’ll be lucky to total 1000 at the meet. I think I can, I just can’t be fucking stupid and overdo it for no reason. I want to get 405/365/455 right now. I think that’s reasonable and safe. But I’ll have to play it by feel.

855

Upper - 13 Days Out

Bench:
Bar
10 @ 135
3 @ 135
2x5 @ 225
3 @ 275
3 @ 315
1 @ 335 (Paused)
1 @ 345 (Paused)
1 @ 365
1 @ 385
5 @ 225 (Small pec tweak here. WTF)

“Bamboo” Bar Bench (Just a regular barbell with weights hanging):
10 @ 95
10 @ 145
10 @ 185 (Fuuck)
10 @ 145
10 @ 95

Meadows Row:
10 @ 1 plate L/R
5x10 @ 2 plates L/R

1 Arm Barbell Shrug:
3x12 @ 95 L/R

Standing Band Triceps Extension (1/2 band per hand):
30, 20, 20, 15, 15 = 100

Lying Rev Fly:
3x15 @ 25s

This was the best workout I’ve had since I hurt my back. I’m very surprised I benched 385. I was able to get into my arch and everything. I thought my back was too sore, but it may have just been my obliques from the side bends.

I forgot about bamboo bar benching. Wish I actually had the bar, but it was still wobbly as fuck, nonetheless.

I liked Meadows rows and 1 arm BB shrugs a lot. Couple exercises to keep in my next program.

856

Lower - 11 Days Out

Speed Box Squat (1 Avg. Per Side):
Bar
Bar+Bands
2x5 @ 135+Bands
3 @ 225+Bands (Add Spud belt)
5x2 @ 275+Bands
3x3 @ 225+Bands

Speed Deadlift:
3 @ 135
8x3 @ 225 (Spud Belt)

DB Side Bend:
3x20 @ 60 L/R

Leg Raise (Roman Chair):
40 Bicycles
2x20 Straight Leg Raise

Hyperextension:
3x20

Felt good today. All of my squats were fast and stable. My back was getting sore with the 275 speed squats though, so I decided to finish out my sets with 225.

Speed pulls were fine. 225 felt very light.

857

Upper - 10 Days Out

Speed Bench:
Bar
2x5 @ 135
10x3 @ 225 (Paused all reps)

One-Arm Barbell Row (i.e. one end in the corner, gripping the sleeve of the barbell):
(Weight in plates only)
10 @ 50 L/R
5x10 @ 75 L/R

DB Fly (Pause at the bottom):
10 @ 15s
10 @ 25s
5x10 @ 30s

2 Avg Band High Row (Pronated - Super Wide Grip):
4x12 @ Moderate Tension

3" Deficit Push-Up (Superset with Band Row):
3x20

I’m happy with this workout. My pec wasn’t bothering me, but I could feel it getting ready to hurt. That made me pretty cautious during speed bench. I was able to move pretty quickly, without having to worry about it, toward the 6th set though.

I’m basically stealing all of John Meadows back exercises. I liked the barbell rows today. Gripping the sleeve of the barbell makes it hard as hell on the grip.

It’s coming down to the wire for this meet. I’m excited for the opportunity, I just wish I was closer to 100%. I’m still thinking something like 425/375/455. I’d be very happy with something like 455/385/495 though. I’m not putting too much pressure on myself, it has to be for the experience this time around.

858

Lower - Openers - 7 Days Out

Squat:
Bar
2x5 @ 135
2x3 @ 225
3 @ 275 (Add Single Prong)
3 @ 315
1 @ 365
1 @ 405

Deadlift:
2x3 @ 135
2x3 @ 225 (Add Spud belt)
3 @ 275
1 @ 315
1 @ 365
1 @ 405

DB Side Bend:
3x20/20 @ 60 (Changing to writing “L/R” to that way instead)

Cable Pulldown Abs:
20 @ “110”
20 @ “125”
20 @ “110”

Barbell Roll-Out:
3x10 @ 115 (Not sure if weight matters with these. I just grabbed some plates)

Avg Band Hamstring Curl:
50, 25

Good Morning:
50 @ Bar

Squat:
50 @ Bar

I’m happy with what I did today. Squatting 405 easily makes me happy. Deadlift was actually harder than the squat. But I’m not worried about the deadlift.

Barbell roll-outs are hard as shit. Never tried those before today.

Based on today, I think I may actually be able to get my 455/385/495. Not sure about bench, I’m going to see what 365 as an opener would feel like tomorrow.

Also, I read the Cube Method by Brandon Lilly last night and I just finished an excel spreadsheet with a 9 week program. I’m thinking I’m going to do it after the meet. I may take a few weeks off before that though and focus on getting completely healthy.

859

Upper - Opener - 6 Days Out

Bench (Paused):
Bar
5 @ 135
5 @ 225
3 @ 275 (Add wraps)
1 @ 315
1 @ 345 (Easy. Loaded 365 after this but didn’t take it, my left pec was apparently tweaked)

DB Fly:
10 @ 30 (+10 Mini Band Flies)
10 @ 30 (+10 2 Mini Bands Flies)
10 @ 30

Klokov Press:
5x10 @ Bar

Meadows Row:
1x10/10 @ 1 plate
3x10/10 @ 2 plates

Incline:
50 @ Bar

Gettin real tired of your shit, body.

I’m not going to do much of anything this week but try to be healthy. Foam rolling and all that.

Based on my speed today, I easily have 365 and 375-385 for a grinder, given my pecs are okay with it. Very confused about why this is happening all of the sudden. Maybe the desk job.

860

4 Days Out

Speed Squat:
Bar
2x5 @ 135
6x3 @ 225
3x1 @ 315 (Spud Belt)

Box Jumps (32" or something):
3x5

Reverse Hypers:
3x12

Avg Band Pulldown Abs:
15,20,25

This served it’s purpose. Speed squats were very fast.

I also foam rolled tonight. I’ll be doing that up to the meet each night.