TCam's Log - The Road to Elite

Training Training Logs
841

Anatomy - Week 2 - Day 3 - Saturday

Yoke Walk w/ Belt:
2x365x30 yds - 30 sec rest
4x465x30 yds - 30-60 sec rest
4x365x30 yds - 30-60 sec rest

Earthquake Bar Bench:
3x20xBar+32

Lying DB Triceps Extension:
3x15x20s

Tire Flip:
3x7x550

Prowler Push - High Handles:
3x165x30 yds - 30 sec rest
2x165x30 yds - 30 sec rest
1x165x30 yds - Dry heave

Facepull:
3x15x40

This was a tough one. I’m glad I have some things to do at this gym that aren’t squats and bench while I heal up. The 465 lb yoke walks were very difficult to control, so I look forward to getting better at that and seeing if it helps with my squat eventually.

I’ll be doing more earthquake benches as I try to get my triceps and pecs to cooperate. Again, hopefully it will eventually help.

The tire I used was the only size here, but it was good for about 60 sec of work at a time. Seems like a decent squat-ish movement for a while.

Prowler dry heave wasn’t a joke. Was real.

First anatomy exam is this upcoming Friday. Feeling okay about it, but I definitely need this week to cram everything in.

842

Anatomy - Week 3 - Day 1

Normal gym closed early for Memorial day, so I just went to my decent apartment gym for a pump sesh.

A1 | Seated Cable Low Row (To Belly):
3x12x120

A2 | Standing Cable Row (To Sternum):
3x12x120

Cable Chest Press:
3x15x70

B1 | OHP:
3x12x95

B2 | DB Curl w/ Arm Blaster:
3x12x40s

Incline Push-Ups - Close/Wide:
2x15/15xBW

C1 | Lateral Raise:
3x15x30s

C2 | Rear Delt Raise:
3x20x20s

Cable/Band Shoulder External Rotation:
2x15/15x20/Mini

No triceps pain on any of the pressing stuff, so that’s good. Other than that, nothing to report on this one.

843

Anatomy - Week 3 - Day 2 - Tuesday

Sumo w/ Belt/Straps:
1x495
1x585
1x650 - Got em! 15 lb PR with straps
4x4x495

Beltless Squat:
5x10x135

GHR:
3x10xBW

Single-Leg Leg Press:
3x8/8x90

Knew I’d get the 650 soon after missing it at the meet. Obviously straps were used, but grip wasn’t the reason I missed it at the meet. I was more patient with locking my knees, so my back didn’t have to do much as the bar passed my knees. Now to switch to more conventional to see if it helps my sumo and gives my knees some extra room to recover.

Squats didn’t feel good on the knees, unsurprisingly. I’m still trying to get into the habit daily massage and scraping, but I’ve been slacking due to studying. I’m not going to try to rush back into squatting though.

https://www.instagram.com/p/BUu_6UEggD5/

844

Anatomy - Week 3 - Days 3-6

Wednesday

A1 | Earthquake Bar Bench:
3x15xBar+50

A2 | Seal Row
3x20x135

Bench:
4x10x135

Supinated/Pronated Pushdowns:
3x10/10x55

Seated Cable Curl:
3x12x60
20x60

Single Arm Cross Body Triceps Extension:
3x15/15x20

Single Arm Cable Rear Delts:
3x15/15x20

Hollow Holds:
3x3x15sec + 70

Friday

Beltless Squat w/ Oly Shoes:
10x5x225

SLDL:
4x10x225

Machine Row:
3x10x90

Split Squat:
3x10/10xBW

Reverse Hyper:
3x12x90

Saturday

Bench
5x5x225 - Didn’t feel great with my middle fingers on the rings, so I moved back to pinkies on the rings and it felt good

Duffalo Bar Bench:
4x10x145 (55 lb bar)

Bent Over Rows w/ Belt/Straps:
5x8x225

Chest Supported Row:
10x45 - Slow ecc
2x10x90 - Controlled ecc
10x45 - Slow ecc

Conditioning:
[Keg carry x 25 yds] + [Rest/Walk x 25 yds] + [Prowler+50 x 25 yds]
6 rounds in 10 mins. 30 sec between rounds. Not sure how much the keg weighs. Felt like it might be 1/4 full of liquid, which would make it about 65 lbs.

DB Fly:
15x15s
2x15x25s

Sunday

Conventional Deadlift w/ Belt/Straps:
4x8x405 - Ded.

Beltless Squat w/ Oly Shoes:
5x5x225

A1 | GHR:
3x10xBW

A2 | DB Supinated Curls:
3x15x25s

Cable High Row - Wide Mag Grip:
2x10x100+1 mini
2x10x100+2 minis

Couple of things to note over the last 4 workouts:

  1. I didn’t even realize I went to the gym 6 times this week.
  2. I hate conventional deadlift now, but let’s hope it can build my sumo.
  3. I am learning to squat again finally. My knee pain isn’t terrible, but I am going to stick with 225 until it doesn’t hurt. I’m going to try my new technique out with both Oly and flat shoes. Basically I’m trying a slightly wider stance, focusing on using my glutes by sitting back and twisting the floor, and not letting my knees go way forward. So far I’m able to stop a lot higher without having knee pain.
  4. I’m also trying to bench again. I think the Duffalo bar could be a big help in getting my pecs back in working order. I’m going to keep it as a functional ROM builder for a while. If I can use my pecs efficiently in basically a deficit, then I should be able to keep them healthier.
  5. I don’t know how I did on my first anatomy exam and practical, but I took them on Friday.
845

Anatomy - Week 4 - Day 1

Bench:
3x5x225
5x275 - Some pec discomfort.
4x3x275 - Switched my grip to have less wrist extension, per a friend at the gym’s recommendation. Seemed to be a better situation for my shoulders and felt good on the pecs

A1 | Duffalo Bar Bench:
4x8x195

A2 | Seal Row w/ Straps:
4x8x225

B1 | Band Overhead Triceps Extension:
3x12xLight

B2 | Cable Pushdown:
2x12x55
6/6x55/47.5 - Triceps dead, couldn’t finish with 55

EZ Bar Curl:
5x12xBar+50

Band Rear Delts:
3x15xMini

This was the first non-deadlift main workout that I’ve had in a long time that I enjoyed. I’m optimistic about the new bench grip. I was hesitant because it feels too far forward in my hands, but I’m sure I’ll get used to it. 275 moved like nothing, as it should.

Also, I got about an 80 and 84 on my anatomy lab practical and lecture exam. Very happy with those. Class averages were 77 and 83, respectively. Now to survive the next 3 weeks til the next exams.

846

Anatomy - Week 4 - Day 2 - Wednesday

Squat w/ Belt/Oly Shoes:
5x3x315

2.25" Deficit Conventional Deadlift w/ Belt/Straps:
8x2x455

Beltless Sumo to Knees:
3x8x315 - 2 ct pause

GHR:
3x10xBW

Also a quick mile on the Assault bike and a couple of sets of ab roller. I’m not completely happy with how the squats felt, but it was alright. Not sure if the knees are ready for this weight honestly. Give it another week of massage and I think they’ll be okay.

The deficit deadlifts were higher than what I would generally use, but it was the lowest jerk box available. I could stand on a plate, but these actually felt pretty good. Very explosive on the first reps especially.

847

Anatomy - Week 4 - Day 3 - Saturday

Soft Pause Bench:
6x3x275 - Same straighter wrist position felt good again

Incline Bench w/ Shoulder Saver Bar (60 lbs):
5x8x150

A1 | Cable Low Row - Neutral Mag Grip:
4x12x180

A2 | Push-Ups:
15, 30, 20, 20

B1 | Cable Fly:
3x15x20s

B2 | “No Money” Band Pull-Apart:
3x20xMicro Mini

Feeling pretty good about bench so far. Just taking it slowly and trying new bars and such. The shoulder saver bar seems good for my general health if I keep it light, since the height from the chest is a spot that has been dangerous for my pecs.

848

Anatomy - Week 5 - Day 1 - Tuesday

Conventional Deadlift w/ Bands - Belt/Straps:
10x2x405+2 Light - 60 sec rest

3 Ct. Eccentric SSB Box Squat w/ Chains - Belt/Oly Shoes:
4x3x245+75 - Recent normal stance
4x3x245+75 - Wide stance

A1 | GHR:
4x12xBW

A2 | Stairs Rehab for Quad Tendons:
4 sets - Just slowly walked up the stairs backwards trying to hit the quad tendon and then slow eccentrics on the way back down

Assault Bike:
6 mins - 2 miles - 2 pockets of 30 seconds using just arms, otherwise all legs

Deadlift felt pretty good, but the 60 second rests did not. I don’t know how much weight the light bands add, but they seem pretty heavy. I want to get a luggage or fish scale to see.

Squats were squats. They hurt my knees a lot, unfortunately. Box squats are basically the position where my knees hurt the most, so these will either help a lot or hurt me. ¯ _(ツ)_/¯

I spent about 20 minutes doing cross friction massage and then scraping along the quad tendons right before bed. I’m going to try to actually do this daily and see if it helps. It’s very hard to make myself do it instead of just going to sleep, but gotta do what I gotta do.

Anatomy - Week 5 - Day 2 - Wednesday

Soft Pause Bench:
5x3x275 - Left pec wasn’t feeling as good as the last few times, so I just kept this low volume

Rackable Cambered Bar Bench:
4x10x150 - Bar is 60 lbs

A1 | Dips:
4x10xBW

A2 | Shrugs w/ Pause:
4x10x315

Seal Row:
6x6x225

Triceps Pushdown w/ Rogue Dog Bone Attachment:
3x15x55

Cable Curls w/ Rope:
3x15x55

Stairs Rehab for Quad Tendons:
4 sets - Same as yesterday

Meh, meh, meh. Bored with lifting light, but there’s nothing I can do about it other than be patient. I’m going to start doing more trap stuff like shrugs to see if my all of my anterior muscles get any benefit from the extra strength and size. The only trap stuff I’ve done consistently is deadlifts and rows, but never isolation.

849

Anatomy - Week 5 - Day 3 - Saturday

I played beach volleyball for 2 hours on Friday. #cardio #didnthurtmyself

SSB Squat w/ Chain (+75) - Belt/Oly Shoes:
5x3x335+75 - Not awful. Felt better than the box squats from a few days ago with 90 lbs less bar weight

Sumo w/ Belt/Straps:
5x5x495 - Back was feeling a little shitty coming into the gym, so I decided to pull sumo instead of conventional

Belt Squat:
10x45
3x10x45+Dbl Mini

Reverse Hyper:
3x20xBW - Paused at top

A1 | Lying Leg Curl:
3x12x70

A2 | Stair Descents for Quad Tendon Rehab:
3 sets

Prowler:
10 sprints at 15 yards with 30 sec rest with 90 lbs added

My work capacity is shot from the last few months of singles and not squatting. This was very difficult. But I’m really happy with how the SSB went. My knees were not terribly sore during the movement, but they were getting angry by the end of the workout. I’m really surprised I was able to put on 3 plates for the SSB already. My lower back was in a better position than last week with 315 on a normal bar. I’m probably going to stick with this bar for a while to try and get my erectors and upper back as strong as possible.

IG link to 4 of the 5 sets of squats.

850

Anatomy - Week 5 - Day 4

Floor Press w/ Chains (+60):
5x5x225+60 - Guessing on chain weight for this setup. 4 total chains

Duffalo Bar Bench:
10x145
2x10x195 - Made for a good pec pump, but my right triceps was getting tight, so I cut it here

One-Arm DB Row - Straps:
3x10/10x120

Paused One-Arm DB Shrug - Straps:
4x10/10x120

A1 | Triceps Pushdown:
4x15x55

A2 | Barbell Curl:
4x20x45

Standing Chest Press:
15x45
3x15x90

Cardio - 8 Rounds:
Row sprint for 30 sec
Assault bike moderate (60 rpm) for 45 sec
Rest was just moving from one to the other. 11 total minutes, which means I spent 1 of those minutes resting overall. 132 cal registered between the two machines.

Pretty good workout today. The floor press was what started my upper body injury cycle last time with the delt strain. But this time I’m doing actual floor press rather than pseudo-floor-pin press thing, which I’ll never do again. Anyway, I was somewhat nervous about doing floor press because of that, so I didn’t go very heavy or to a high RPE. These were probably an RPE 7.

851

Anatomy - Week 6 - Day 1 - Tuesday

2.25" Deficit Deadlift w/ Belt/Straps:
8x2x455 - Lower back was feeling iffy, so I focused a lot on not rounding. So these were slower than I would normally move it

SSB Box Squat w/ Bands - Belt:
8x2x295+Lights - No idea how much the bands add

KB Split Squat:
4x10/10x53

A1 | GHR:
3x12xBW

A2 | Stair Descents for Quad Tendon Rehab:
3 sets

Day 2 - Wednesday

Bench w/ Bands:
8x3x225+Dbl Minis

Shoulder Saver Bar Bench:
3x12x240

Lat Pulldown - Half Circle Bar:
3x12x150

Lat Pulldown - MagGrip:
3x8x150

Overhead Band Triceps Extension:
3x15x2 Minis

Supinated DB Curl:
20x20s
2x20x30s

Reverse Pec Deck:
3x20x90

Can’t write much about this at the moment. Just wanted to get it down before anatomy is the only thing in my head for the next 36 hours before my next exam.

852

Anatomy - Week 6 - Day 3 - Friday

SSB Squat w/ Chains (+75) - Belt/Oly Shoes:
2x3x315+75 - What I did for a 5x3 last week was ugly as hell today. Moved to a straight bar

Squat w/ Chains (+75) - Belt/Oly Shoes:
8x1x365+75 - These weren’t easy, but it’s the most I’ve had on my back since the meet

Paused Sumo - Belt/Straps:
5x5x405

Hypers:
3x20

Gym closed early for a meet they were having on Saturday, so I had to run through this pretty quickly.

Day 4 - Sunday

Bench:
2x3x225 - Was feeling shitty all over. More below

DB Bench:
2x10x75s - Flat
2x10x75s - Incline

Machine Row:
3x20x180

Cable Row - Wide MagGrip:
3x10x165

Lying Rear Delt Raise:
3x12x30s

Incline DB Fly:
2x15x15s - Slow ecc

Later: 1 hour of football with classmates. So lots of sprinting.

Really, really disappointed in this workout. I forgot to take any form of caffeine, but that shouldn’t account for how shitty I was feeling. The right triceps felt iffy and the bar felt like it was leaning to the left and that shoulder was looser (in a bad way). I wasn’t about to push myself on 225 for no reason, so I pulled back. Even the 75 lb DBs felt heavy too, so it was a good choice.

How to react to all of this shit is the question. I think I need to stop what I’m doing and focus on something else for a while. I like my weight being around 221-223, but I can’t do it and get stronger or even recover from injuries as far as I can tell. I’m going to try to reverse diet slowly to (hopefully) a pretty high caloric intake eventually. That should help with recovery and not getting injured all the time. My plan is also to try to expend more calories with cardio and sports stuff so that I don’t get fat.

Still contemplating my training though. I’ll probably essentially bodybuild for a couple of months, limiting my barbell work, at least on bench.

853

Anatomy - Week 7 - Days 1-2

Tuesday

RDL w/ Belt/Straps:
5x8x365 - Might as well call this a benchmark PR since I so rarely do these

Beltless SSB Squat - Flat Shoes:
5x8x245

A1 | Leg Press:
3x15x400

A2 | GHR:
3x12

Bulgarian Split Squat:
3x15/15xBW+50

Planks:
3x0:45

Bodybuilding has commenced and it looks like powerlifting accessories. Surprise. Really, though, I enjoyed this a lot more than anything I’ve done in the past couple of months other than deadlift. The RDLs felt relatively strong and I think I will stick with those to see what comes. I think this was my first time doing BSS since I re-strained my hip flexor badly in October. I will likely never again do those as more than as a pump exercise. lol

Wednesday

Paused Incline Bench w/ Shoulder Saver Bar:
5x6x200
10x200 @ RPE 8

Seal Row:
4x8x225

A1 | Feet Up DB Bench:
4x15x80s

A2 | Cable Low Row - Narrow Neutral:
15x180
2x15x210
15x180

Triceps Pushdown - Occluded:
30, 15, 15, 15 x 40 - 30 sec rests

B1 | EZ Bar Curl:
3x15x75

B2 | Banded Diagonal Shoulder Flexion:
2x20/20xMicro Mini

Later: 2 hours of beach volleyball with classmates

Another fun workout with different stuff than usual. The incline didn’t feel perfect, but I will probably make it a staple for a while since I’m so bad at it. I don’t have much else to say about this workout, it was just good work and I didn’t feel like shit.

I’m sore as all hell from the continued DOMS from football and then the workout from Tuesday. I may or may not lift tomorrow (Friday).

854

Catching Up - Anatomy - Week 7 (Days 3-4) & Week 8 (Days 1-2)

Friday

Buffalo Bar Squat w/ Belt:
2x5x325 - Flat shoes to here
5x5x375 - Oly shoes. Felt decent, but definitely need to hone my new technique before moving up

Conventional Deadlift - Belt/Straps:
5x5x455 - This was very hard for some reason

Lat Pulldown:
3x15x165

Cable Ab Pulldown:
2x12x105
2x12x135

Sunday

A1 | Incline Bench - TnG:
4x5x225
8x225 @ RPE 8 - All of this is near PR levels actually. I’ve done 5x6x230 as my best. Also, I always did close grip with these, but today I did pinkies on the rings, which is usually more irritating on the shoulders, but it felt good

A2 | Bent Over Row:
5x8x225 - Hook gripped these for practice

B1 | Feet Up DB Bench:
4x15x90s

B2 | Incline DB Row:
4x10x90s

C1 | Triceps Pushdown:
3x15x65

C2 | BB Curl:
3x20x45

C3 | Facepull:
3x15x65

Monday

RDL w/ Belt/Straps:
5x8x405 - PR. Only heavier RDLs I’ve done were 5x5x410 back in May 2016. This was very difficult

Paused Squat w/ Belt/Oly Shoes:
8x3x315

A1 | Leg Press:
4x10x360

A2 | Hollow Body Holds:
3x0:30xBW+25

Standing Single Leg Curl:
3x15/15x60

KB Paused Seated Shrug:
4x10x80s

Wednesday

Shoulder Saver Bench - Soft Pause:
4x5x290
13x290 - RPE 8 relative to when pec pain would probably have occurred. Otherwise really easy

Incline DB Bench:
4x10x80s

Seal Row:
4x10x185

A1 | T-Bar Row - Narrow Neutral:
3x20x90

A2 | Machine Shoulder Press:
3x20x50

Reverse Hyper:
3x15xBW - Just did these due to some back tightness I’ve been having

Band Triceps Pushdowns:
100xMini - Moved to different angles as I fatigued

Band Curls:
100xMini - Same as triceps

Spent my first weekend back at home for the 4th and relaxed a lot and enjoyed family time. Also ate a lot of good food.

Bodybuilding/higher volume seems to be working well for my mental well-being. We’ll see what comes of it in a couple of months, but I’m going to stick with it regardless of if I feel good enough to go heavy. The benching today was iffy enough on my left pec to make me not be stupid.

1 Like
855

Anatomy - Week 8 - Days 3-4

Friday

Squat w/ Belt/Oly Shoes:
6x3x365 - Felt bad and slow

Sumo w/ Belt/Straps:
6x3x405 - Felt bad and slow

KB Swing:
3x15x154

GHR:
2x12xBW - Didn’t feel safe on the hamstrings today

This was just a really bad workout all around. I had some left knee pain was wasn’t my quad tendonitis, so that kept me from feeling comfortable. Should have just used a lighter weight for more reps honestly. Deadlift cemented the “just a bad day” vibe with 405 (62%) feeling heavy, so it’s cool.

Saturday

A1 | Seated OHP:
10x95
4x10x135 - Varied grip width, but none felt great on the shoulders

A2 | Paused Cable Low Row - Dual Handles:
15x105
3x15x135

B1 | Cable Lateral Raise:
3x12/12x20

B2 | Lat Pulldown - Semi-Pronated MagGrip:
3x12x165

Meadow’s Rear Delt Swing/Raise:
3x65s/25sx12s

Chest-Supported Incline Curl - Axle Bar:
3x15xBar+20 - Idk how much the bar weighs. Maybe 65?

Farmer’s Walk:
8 x 40 yds x 230 x 30 sec rest - Total weight listed

Cable Curl:
3x15/15x20

My pecs have been feeling a little tight since the last bench session, so I decided to avoid them for this workout. Unfortunately the seated OHP bench here has the bar too far back to comfortably or safely unrack the bar by myself, so I don’t think that I’ll be using that movement often, unless I move a bench to a rack.

Other than that, the workout was enjoyable. The axle bar curls crushed my forearms, so I will likely include those more often. Ladies love a thicc forearm.

Beginning my last week of anatomy. Because of that and based on my Friday session, I’m going to sort of deload this week. Deload from what? I don’t know. But I need to wrap up this 9 week “program” and start with more structure after this week.

856

Anatomy - Week 9 - Deload - Day 1

A1 | Beltless Double-Paused Squat:
10x5x225 - Paused on the eccentric and the bottom

A2 | Abs:
4x15 - Hanging leg raise
4x10/10xLight - Band side bend

Vert Pull Box Deadlift w/ Belt/Straps:
3x8x315

Reverse Hyper:
3x20x90

Band Leg Curl:
3x12/12xLight

Nothing special here. Like I said, this is my last week of anatomy, so I’m deloading to try to reset for starting something with structure next week. My knees are hurting again, so I’m getting back on top of my rehab stuff. I’ll stay on it until it’s completely gone instead of just improving.

I’m learning how to actually hold my upper back position and arch some at the thoracic spine without arching the lumbar, so that’s good. The Vert Pull is a new piece of equipment in the gym and that fucker is brutal. Felt like I was going to tear off my hammies. Will definitely use more to see if they are a weak point.

857

Anatomy - Week 9 - Day 2 - Thursday

T-Bar Row:
4x10x135 - Moderate width, semi-pronated

One-Arm Landmine Row:
3x12/12x90 - Meadow’s row without stopping on the ground

Lat Pulldown:
3x10x165

Axle Bar Curl - Wearing Reverse Bowtie:
3x15xBar

Paused Supinated Seal Row:
3x15xBar+2 double minis

DB Curl:
3x12x35s

Overhead Barbell Walk:
3 x 40 yds x 135 - Turnaround at 20 yds without dropping bar

I’m writing this the next day in between my anatomy written exam and practical for a break for my poor brain. I would have probably forgotten this workout by tomorrow due to the amount of celebratory drinking I’ll do tonight for having gotten through anatomy.

This was just a back and biceps bro day. Overhead barbell walk is hard.

858

Anatomy - Week 9 - Day 3-4 - Deload

Saturday

Incline Bench:
10x135
10x155
3x10x175

A1 | Feet Up DB Bench:
3x15x75s

A2 | Cable Low Row - Neutral MagGrip:
3x12x180

Ladder Push Ups:
10, 10, 10 w/ mini band
10, 10 w/ light band

Band Standing Chest Press Machine:
15x1 Light
2x15x2 Lights

Felt pretty shitty during this whole workout. My left pec was giving me issues and I was definitely on the verge of a strain. I did precisely one and a half dips before I felt a tug and I let it go immediately. Did the push-ups and chest press after that and felt fine, but it’s frustrating feeling that shit. I’ve got to get these pecs healthy at some point.

Sunday

Belt Squats:
3x10x90

Squat w/ Belt:
5x5x315

Sumo w/ Chains (+100) - Belt/Straps:
8x2x405+100 - Hooked first two sets. About 60-90 sec rest

KB Swing:
2x10x176
2x15x97

I decided to do some belt squats prior to my main squats to see if that type of warm up would treat me well and also to pre-fatigue my legs enough that I may actually get something out of working with such low weights. But it definitely felt better than any recent squats. I used my flat shoes and brought my stance slightly closer than the wide stance I’ve been using and I was able to stop at parallel or right above, which is fine with me for now.

But anyway, I’ve set myself up to pass anatomy, so I just have a couple of weeks left in this semester! I am thinking about hitting the gym 6 times per week, with 2 of those days being strongman event days (mainly weighted carries) for GPP. Otherwise I will continue with the upper/lower split with a volume focus.

859

Rebuilding - Week 1 - Days 1-2

Tuesday

OHP:
10x5x135 - 60 sec rest

T-Bar Row:
2x12x135
2x10x150 - Straps

Buffalo Bar Bench:
4x10x145 - 5 reps Spoto, 5 reps normal

Seal Row:
3x20x135

Cable Fly/Press:
20/15x15s
2x20/15x20s

The pec feeling shitty the other day made push-ups uncomfortable during my warm-up, so I decided against any real pressing. The flies were pretty intense when it comes to feeling the burn and all that, so I don’t think I’m injured, but I’m going to make sure I’m good before pressing more.

Wednesday

Belt Squat:
3x10x90

Rackable Cambered Bar Squat w/ Belt:
4x5x330
10x330 - This was brutal

Beltless Sumo RDL w/ Straps:
3x10x315
20x315

Split Squat w/ Occlusion:
20, 10, 10 per side x BW

This was a very difficult workout. My body is thoroughly not used to trying hard while squatting currently. I literally never recovered before leaving gym from that last set of squats. I felt like puking between my RDL sets and felt awful after the split squats.

Belt squat warm-ups are a staple now. If it’s not available, I’ll do something similar, but that seems very helpful.

860

Rebuilding - Week 1 - Days 3-5

Thursday

Farmer’s Walk:
2 x 25 yds x 230
4 x 25 yds x 330
4 x 25 yds x 410 - Straps on last 2 just to save hands, grip was fine

Keg Carries:
2 x 40 yds x 3 Ascending Weight Kegs - Walked the 3 kegs 20 yds then took them back to the start. No idea on the weights

Friday

Kayaking mid-day for about 2.5 hours, then later went to the gym

Bench w/ Bands:
3x2x135+2 minis
9x2x185+2 minis - Alternated 3 grips

Can’t remember anything else now. I know I did heavy single arm machine rows, but that’s about it. The bench was fast and felt pretty good, but I still had some left pec stickiness on a few reps.

Saturday

Duffalo Bar Squat w/ Belt:
2x3x325
3x3x375

Duffalo Bar Paused Squat w/ Belt - Band around knees:
3x5x325 - Felt better than the normal squats

Conv Deadlift:
2x4x405 - Felt terrible, so I didn’t worry about this

GHR:
4x10xBW

I had a late night before this and my abs and hip flexors were absolutely wrecked from kayaking, so I’m not too worried about not feeling great during this workout. The paused squats felt good, so I’m happy about that.