TCam's Log - The Road to Elite

Training Training Logs
1041

The Last Week of Traveling

I went to Virginia and Pennsylvania to visit family, I got in 3 workouts during that time. I didn’t record them, but here are some of the highlights:

Squat w/ Belt:
2x5x405
8x405 + 8x315 + 8x225 - Drop set

DB RDL:
2x12x140s

Larsen Press:
4x6x275

DB Bench:
2x10x130s
2x10x110s

Dips:
3x20 - Hadn’t do these in a while, need to get back into them

I still have almost another week on this break, which I honestly don’t even want. I need to get back to Augusta for some control over my schedule, food, and general well-being. But I have things to do first, so normal training will resume this weekend.

1042

Day 1 - Upper

DB Bench:
10x100s
10x115s
2x12x130s
14x130s

A1 | Dips:
2x20xBW
30xBW

A2 | Prone Barbell Row:
12x185
3x12x225

Band Pec Fly:
3x15x2 Lights

Seated KB Lateral Raise:
4x15x25s

Barbell Curl:
15x65
3x12x95

B1 | Reverse Grip KB Curl:
3x15x25s

B2 | Band Triceps Pushdown:
40xLight
2x25xLight

DB benched with my feet on the floor for the first time since starting this movement. I figured I would stay safe with some stability and also try to get more reps out of this weight. At some point, I will likely need to keep my feet down, because it will just be too heavy to control in that way. But maybe not, maybe I’ll adapt. Still working with that 3x10+, 3x12+, and 3x15+ wave, but I’m not sure how long I can do that linearly. These DBs are harder to handle, like I’ve said, but we’ll see if I can get 3x15+ next week when I’m back in my home gym. If not, the wave may be switched to 8s, 10s, and 12s as I move up in weight.

1043

Wednesday - Day 2 - Lower

Sumo Deadlift w/ Belt/Straps - Stiff Bar:
3x5x495

Conventional Deadlift w/ Belt/Straps - Stiff Bar:
3x8x405 - Some TnG just depending on the rep’s feel

Hatfield Squat w/ Belt:
2x8x335
15x335

A1 | Squat Press w/ Bands:
3x20x270+2 Dbl Lights

A2 | Standing Single Leg Curl:
3x15/15x70

B1 | Standing Cable Ab Pulldown:
3x15x110

B2 | Single Leg Calf Raise:
3x15/15xBW

I want to keep including sumo in my training for maintaining my form and hip strength. 3 decently heavy sets followed by conventional volume was a good way to do it and still maintain some semblance of bodybuilding and powerlifting in one. I’ll just keep playing around with structuring everything, but my glutes got very sore from this workout.

1044

Hey man its good to read through your log.

I’m curious to know your thoughts on the time you ran the rts style programming (around mid 2014)?

Im thinking about starting something similar now.

1045

Glad you’re enjoying it! I liked the RTS style and I think that the methods are useful. I made some good gains on it. I’m not sure I properly programmed for long term gains, as I basically made it 12 or 16 weeks and it peaked me, if I remember correctly. I tried running it again right after, but I should have had more of an off-season. So, I would suggest trying it out, but make sure you have long term progress in mind when writing it.

1 Like
1046

Friday - Day 3 - Upper

Bench:
5x225
5x275
7x315
2x6x315
12x225
2x10x225

Incline DB Bench:
3x15x75s

“Juarez Valley 10” Push-Ups:
10, 1, 9, 2, 8, 3, 7, 4, 6, 5, 5, 6, 4, 7, 3, 8, 2, 9, 1, 10 - These have about 15 sec between sets, up to 30 seconds on the last 9 and 10 sets

A1 | Triceps Pushdown:
3x25x55

A2 | Single Arm Cable Reverse Fly:
3x20/20x15

Chest-Supported DB Curl:
15x35s
12x40s
10x45s
12x40s
12x35s + 12x20s - Drop set

This was right after my 4.5 hour drive home to Augusta and no food. I didn’t eat nearly enough during the day prior to this workout and it showed in my performance. I didn’t purposefully press that weird scheme, it just happened because I felt weak and fatigued quickly. So I focused after the bench to higher rep stuff. The Juarez Valley push-ups are from Josh Bryant, which can start at 15 or 20 as well, but I’m not that good at push-ups. I do like doing it though because of the added volume, so I’ll probably try to get to 15 as a goal.

Saturday - Day 4 - Lower

Cambered SSB Squat w/ Belt:
3x385
3x3x425 - Benchmark PR for this

Hatfield Squat w/ Cambered SSB - Belt:
2x8x425
12x425 - Felt similar enough to normal SSB to call this a PR for either bar

Deficit Stiff-Leg RDL:
5x10x225 - Focused on a slow eccentric and stretch in the hamstrings

BW Squat w/ Band TKE:
3x20xBW+Dbl Light

Band Lying Leg Curl:
3x15xDbl Mini

Seated Calf Raise:
20x55
12x100
12x100 + 20x55 - Drop set

Felt stronger for this workout than last night’s. I wanted to work with something heavy today, so 425 on an SSB fits that bill for me. The 3x3 was pretty difficult. It’s crazy how many more reps I can do with Hatfields at the same weight. I don’t think I’m getting the same upper back benefit as a free SSB squat, but just having more weight on my back for longer is helpful for that and core strength.

Here’s an IG link to my quads and lifting.

1047

Sunday - Day 5 - Back

Seal Row w/ Football Bar:
12x175
8x215
5+3x265 - 5 full reps and 3 partials
5x265 - Eh, lost strength quickly here
3x8x215

Meadow’s Rows:
15x50
15x75
15x100
15x125
3x10x150

Partial Pulldown - Wide Grip:
8x195
2x8x215

Dual Handle Underhand Pulldown:
3x12x135

Biceps and rear delts

This wasn’t that great of a workout, but I got some decent work done. Nothing to complain about at least.

1048

Tuesday - Day 1 - Upper

Feet Up DB Bench:
10x115s
15x130s
14x130s
13.5x130s - These 3 sets were a volume PR at least
10x100s + 8x60s - Drop set

A1 | Overhead Press - Wide Grip:
4x8x135

A2 | Dips:
4x15xBW

Cable Fly:
12x32.5s
12x37.5s
12x42.5s
12x37.5s

Cable Lateral Raise:
15/15x20
15/15x25
15/15x32.5
12/12x40
12/12x40 + 12/12x20 - Drop set

Band Overhead Triceps Extension:
15x2 Lights
12x2 Lights
10x2 Lights + 6x1 Light - Drop set

Cable Ab Pulldown:
2x15x85
15x100

I wanted to hit 3x15+ with the 130s, but I’m not sure I can get there right now. I think I’m going to bump my next wave down to the 8s and start with 140s. At some point, it seems my forearms are the biggest weakness. They get wrecked from DB bench and I can feel it especially on drop sets.

Thursday - Day 2 - Lower

Squat w/ Belt:
5x315
5x365
5x405
3x405 - Left hip bothering me a lot on these

Pin Squats w/ 3 Ct Pause:
3x5x315

Conventional Deadlift w/ Belt/Straps:
7x495
7x495
6x495
5x495 - These 4 sets were a match volume PR over the 4x5+ I did with the 10 rep AMRAP recently, which was without squats first

Belt Squat:
15x90
12x180
2x15x90

Single-Leg Hyperextension:
3x15/15xBW

Split Squat Isometric Hold:
3x15 secs - Feeling out hip

I don’t know what the deal is with my hips recently, but squats have been feeling so shitty as I get into the hole and come out. Going to dedicate more time to figuring it out and rehabbing it. Only did squats first today because all of the deadlift areas were taken when I got there. So I’m not too mad at not PR’ing for volume there.

1049

Catch up from last week. There is an IG link on each of these days for lifting and posing updates, if you’re interested.

Friday - Day 3 - Upper

Bench:
3x5x335
2x10x275

Incline DB Bench:
3x12x100s

Chain Fly + Chain Press:
15x60s + 5x60s
12x60s + 5x60s
10x60s + 5x60s

I don’t remember the rest of this workout, but this were the main things. Haven’t pressed anything over 315 in a while, but it moved decently well.

IG link to lifting and posing.

Saturday - Day 4 - Lower

2" Sumo Block Pulls w/ Belt/Straps:
3x495
3x585
3x635 - PR
2x5x585 - IG link to one of these sets
2x10x495

BFR Goblet Squats:
30 + 15 + 15 + 15 + 15 x 65 w/ 30 seconds rest

Seated Band Leg Curl:
3x15xDbl Mini

Single Leg BW Calf Raise:
A bunch. My calves are still sore 4 days later

I tried to squat after deadlift, but my hip just felt like shit, so I moved to the goblet squats. These deadlifts were the lowest reps I’ve pulled since I started bodybuilding. I just wanted to feel some heavy weight and I got it.

Sunday - Day 5 - Back Day

Lat Pulldown - Semi-Supinated MAG Grip:
12x150
12x180
3x8x210

Prone DB Row:
10x100s
4x10x120s

Cable Low Row - Wide Grip Pronated:
15x135
15x180
2x15x210
15x180

DB + Band Pullover:
3x12x50+2 Mini

BFR Curl - Football Bar:
30 + 15 + 15 + 15 + 15 x 45 w/ 30 sec rest

Rear Delt Fly:
3x20x25s

This was a good back day. IG link to posing.

1050

Tuesday - Day 1 - Upper

DB Bench (Feet Down):
10x100s
10x120s
2x8x140s - PR
11x140s - PR
20x100s
15x100s

Incline Bench w/ American Cambered Bar:
10x145
10x195
2x6x235
10x195

Cable Fly:
15x25s
3x12x40s

Cable Lateral Raise (D2 PNF Pattern):
3x12/12x20

A1 | BW Triceps Extension:
3x20

A2 | Hanging Leg Raise:
3x15

Decided to move my feet back down to the ground to assist with stability as I move up in DB weight. Like I’ve said, I’m attempting to change the wave to 8s, 10s, and 12s, so this was the first week with the 140s. The issue is that one of the 140s has a bent handle, so my 2nd set was harder than it should have been. Hopefully I can actually press a 3x10+ with these fuckers, let alone a 3x12+. Regardless, this was a very good workout.

1051

Thursday - Day 2 - Lower

Conventional Deadlift w/ Belt/Straps:
3x6x495
8x495 - Hard, but 26 total reps over 4 sets is a sort of PR from the 3x5+ with the 10x495 on the end recently

4 Ct Eccentric Squat w/ Belt:
5x5x315 - Hip still feels like shit

BFR Goblet Squat:
30 + 15 + 15 + 15 x 65 - 30 sec rest

Lying Leg Curl:
15x80
12x80
12x65

Deadlift felt okay on some reps and too rounded on others. I’m not really following a specific protocol for waves and such, but I did 4x5+ with 495 for a while til I hit 10 on the AMRAP, and I just did a 4x6+ with 495, so maybe I’ll just do the same thing til I hit 10 again.
I’m trying to figure out what will be best for fixing this hip pain and I’m not sure including squats other than things like the goblet squats are a good idea. The BFR would at least maintain my muscle for a few weeks, if I need to stop squatting.

1052

Friday - Day 3 - Upper

Paused Bench:
5x275
5x315
2x5x335
7x335

Feet Up Bench:
12x225
10x225
15x225 - More rest than previous sets

Tried to do DB incline bench but shoulders were feeling like trash and I was weak

Machine Incline Press:
3x15x230 - 10 reps full, 5 reps bottom half ROM

Chest Supported T-Bar Row:
3x20x50

Triceps Pushdown - Slow Eccentric:
3x15x55

Cable Curl:
Some amount, light weight

I did some other things, but I don’t remember specifics now. The benching was the main thing to note. My 7RM PR is 340 and I have RPE 9.5 marked down. This was an RPE 10 today. Going back on my log, the 340 set was done after a 4x3, so the RPE wasn’t as high leading up to it. Regardless, I’m nearing PR levels in reps and that’s nice.

Saturday - Day 4 - Lower

Belt Squat:
3x10x90

SSB Squat w/ Belt:
5x5x335 - Felt like shit lol

Sumo Deadlift w/ Belt/Straps:
5x315
5x405
3x495 - Felt like shit lol

Staggered Stance DB Deadlift:
3x15/15x55s

I can’t remember if I did anything else or just called it there. But my back was wrecked form the conventional deadlifts on Thursday, so this was just not going to go well. Squats are just a struggle currently, but the sumo was a sign to chill out for the day. My 10RM is 545 and 90% of it for 7 less reps was trash. No big deal, didn’t do anything stupid and I’ll live to pull another day.

No back day this week. Went out of town for the day.

1053

Day 1 - Upper

DB Bench:
10x90s
10x115s
9x140s - Eccentrics too slow led to fatigue
2x10x140s - Barely got the 10th reps, but this 29 reps is a volume PR over last week
2x15x100s - Feet up

Single Arm KB Incline Bench:
15/15x53
2x12/12x70
15/15x53

Chaos Push-Ups:
3x15xBW - Failed on 15th on last set actually. Purposefully trying to pull the bands in with the pecs on the concentric makes these hard as shit

Cable Lateral Raise:
15/15x25
12/12x37.5
12/12x37.5 + 10/10x25 - Drop set

A1 | DB Curl:
10x35s
10x40s
10x45s
10x50s

A2 | Band Overhead Triceps Extension:
4x15x2 Light

Hanging Leg Raise:
3x15

Prone Reverse Curl + Curl w/ Fat Bar:
3x15+10x55

Oof those 140s though. I’m glad I got some more volume, but I don’t think I’ll be able to push these too hard like I could with the lighter weights. I did get a great pec contraction with them and this was a good workout, I just gotta be careful.

Forearms and hands got destroyed during this workout. My thenar muscles started cramping a bit after the workout.

1054

Tuesday - Day 2 - Lower

2" Sumo Block Pull w/ Belt/Straps:
3x2x585

Paused Sumo Deadlift w/ Belt/Straps:
2x10x405

Plus a shitty attempt at squatting, then BFR leg extension and high rep leg curls.

This was just not a good feeling workout at all. I was expecting more reps with the block pulls at 585. I was also going out of town Wednesday-Saturday, so I just kept the volume low and let the week be a deload.

1055

Monday - Day 1 - Upper

DB Bench:
10x100s
10x120s
11x140s
10x140s
8x140s - All of these 140 sets were RPE 10
2x15x100s - Feet up

A1 | Standing Single Arm KB OHP:
3x12/12x53
17/17x53 - Last few reps were partials

A2 | Chain Fly + Chain Press:
15x60s
12x60s + 3x60s
10x60s + 5x60s - All sets were RPE 10 on the fly portion, then just got to 15 total reps with the presses

Lying Cable Lateral Raise:
25x40
15x50
10x60
20x40

Band Skullcrusher:
2x15x2 Lights
12x2 Lights - All sets were to failure

B1 | Standing Ab Pulldown:
3x15x75

B2 | Band Curl:
2x20xDbl Mini

This was a good workout, my pecs got completely destroyed and I went to failure a lot. Definitely need to be careful with that, but I’m pushing pretty hard to get some growth. I need to figure out another wave form for DB pressing, because I’m just not getting to 3x12+ with the 140s this go around.

Tuesday - Day 2 - Lower

2" Conventional Block Pulls w/ Belt/Straps:
3x5x495
11x495 - PR, comparable PR is 12x495 on 6" block pulls, so this is decently big

Rackable Cambered Bar Squat:
5x330 - Normal squat w/ belt
5x330 - Paused w/ belt
3x5+5x240 - Beltless bottom half squat w/ pause on concentric + full squat

BFR Superset from Hell:
A1 | Leg extension - 3x15x105
A2 | Goblet squat - 3x15x65

Lying Leg Curl:
2x20x60 - Cue cramping

Seated Calf Raise:
12x45
3x12x100
12x45

This workout nearly killed me. That BFR superset had me wanting to puke and pass out for the last 20 minutes of the workout. Had to tell myself, “Goblet squats with 65 lbs surely won’t tear your quads, right?” but I made it through. The block pulls just felt good today, I was able to use my hips more so than my back and I held good positioning throughout until the end of the AMRAP set. This is historically a shitty position for me, so I’m really happy to have beat my 10RM PR from the floor. Shorter distance, but more back and hamstring gains possibly.

Oh and squats continue to suck, but it is what it is. The bottom half squats and full squats were this: Squat to depth and rise halfway, pause for 2 seconds, then return to depth and stand up fully. The pause in the middle was very difficult on the quads, hips, and back. I was very shaky. So this may be a very good exercise for me, since it forces me to reduce the weight significantly and puts a ton of tension on the muscles still. Other than these and maybe Hatfields, I will likely stop squatting for a bit and focus on unilateral, Goblet squats, and specific rehab work.

1056

Thursday - Day 3 - Upper

Paused Bench:
8, 8, 7, 6 x 315 - All about RPE 9
9, 8 x 275

Single Arm DB Incline Bench:
12/12x65
10/10x80
3x12/12x90

Cable Delts - D2 PNF Pattern:
12/12x15
2x12/12x20

Cable Lateral Raise:
2x12/12x25
15/15x20

Chest Supported DB Curl:
15x25s
12x35s
3x10x45s

Band Curl:
2x12xMini - Unilateral
2x12xDbl Mini - Bilateral

Band Pushdown:
3x30xLight

Med Ball Plank Knee-to-Chest:
3x20

First set of bench felt strong, but I lost steam pretty quickly. Still got in a bunch of good volume and enjoyed the workout.

Saturday - Day 4 - Lower

Sumo w/ Belt/Straps:
4x5x495 - Didn’t feel great today, didn’t push it

A1 | Backwards Sled Drag:
25 yds x Prowler+270
3 x 25 yds x Prowler+360

A2 | Static Reverse Lunge:
4x15/15xBW+70

Seated Cable Single Leg Curl:
3x15/15x40

Alternating Single Leg Calf Raise:
15, 10, 10, 10, 10 - Both sides, no rest between sides

Since I’m not really squatting, I have to find a good way to balance deadlifts. Conventional killed sumo today, so I need to be careful with it. Good learning opportunity though. As I was warming up, I was thinking 5x5+ with 495, but my 3rd and 4th sets were both outside of my comfort zone for form breakdown, so I decided to shut it down. There’s no reason, especially for bodybuilding, for me to push it here. And even for powerlifting maintenance, there’s no reason to practice shitty reps.

Sunday - Day 5 - Back

A1 | Lat Pulldown - Wide Neutral:
2x15x105
15x150
15x180
12x195
2x12x180

A2 | DB Rear Delt Fly:
20x25s
20x30s
15x35s
12x40s - Plus a few partials
2x15x30s

B1 | Cable Low Row - Wide Fat Grip:
15x135
15x180
3x12x210

B2 | Single Arm Band High Row:
3x12/12xLight

C1 | DB Prone Row:
3x15x75s

C2 | EZ Bar Curls:
3x12x65

D1 | Cable Pullover:
15x37.5
2x15x55

D2 | DB Hammer Curl:
15, 12, 10 x 50s

Didn’t realize how late it was when I was on campus practicing for a skills check-off and I only had about an hour to workout before I needed to get to a Super Bowl party. So I superset everything. Got a really good workout in though. Very thickening.

1057

Oof I’ve Been Lazy

I’ve written down several of my workouts since the last entry, but I also had an unplanned 7 days off from the gym this past week. Here are some of the main things that have happened, in no particular order:

Upper Body Things

  • Feet Up DB Bench:
    19, 15, 13, 10 x 120s

  • San Juarez 10 Push-Ups

  • Single Arm DB Incline Press:
    2x10/10x100

  • Incline DB Bench:
    30x60s
    20x80s
    13, 15 x 100s

  • Bench:
    20x135
    15x225
    8x275 - Wow incline DB prior makes bench hard as shit
    13x225

  • Dips:
    20, 18, 15, 15 x BW - Focus on pecs

Lower Body Things

  • RDL w/ Belt/Straps:
    4x5x495
    8x495 - PR

And then today, Back Day:

Conventional Deadlift w/ Belt/Straps:
2x10x405
18x405 - PR, I think

Lat Pulldown - Narrow Neutral:
15x105
15x150
2x10x195

DB Row:
15/15x65
12/12x100
12/12x120
12/12x180

Cable Low Row - Dual Handles:
15x105
15x150
15x195
15x225

Pull-Ups w/ Mini Band Assistance:
2x8 - Lol I suck at pull-ups, let alone after all the other back things

Chest Supported Curls:
15x20s
15x30s
15x40s
15x50s

Alright I’m caught up. The week off was because of school things and then hanging out with my girlfriend. Yes, I have a new girlfriend and I’m not going crazy about it. It’s like seeking professional help for mental health is useful or something. But I’m okay with missing the week and I’m ready to get back into it and get B I G.

1058

Tuesday - Day 1 - Upper

DB Bench:
10x90s
10x105s
10x130s
8x150s - PR, first time with 150s
16x130s - PR, I think
15x130s

Seated KB OHP:
14, 13, 12 x 70s - Didn’t mean to do these sets at these reps, just failed there

San Juarez 10 Push-Ups:
Done in 7:30

DB Lateral Raise:
3x15x30s

Band OH Triceps Extension:
20, 13, 12 x 2 Lights

Concentration Curls - DB/Band:
15/15x25
15/15x30
2x15/15xMini

Didn’t go in with a specific plan for the DB press, started off with feet up until the 130s and they felt easy, so I went for the PR. It was a good set and it looked like I had more in me, but my pecs were getting hit very hard, so I wanted to be safe. Really happy with 8x300 total in DBs though, considering my comp bench PR is 11x315.

1059

Wednesday - Day 2 - Lower

Beltless Squat:
3x15x225 - Barefoot to start from ground up

Paused Sumo w/ Belt/Straps:
3x5x495

SSB Seated Thoracic Extension:
4x8x65 + 2 Dbl Minis

Single Leg Seated Cable Leg Curl:
3x15/15x40

This was closer to a powerlifting style workout than a bodybuilding one, but it just fell into place that way since I didn’t have a specific plan. The squats were okay but not great, even for just 225. I want to start with making sure my feet aren’t collapsing, causing my hips to seem like the issue, hence the lack of shoes. I’m not going to rush getting back into squats though, I don’t necessarily need them right now.

The SSB thoracic extension is very hard. There’s a video on my IG, if you want to see.

Friday - Day 3 - Upper

Paused Bench:
6x275
6x315
6x335
6x345 - Match PR
2x8x315 - Forced rep on last set/rep

Single Arm Incline Bench:
12/12x45
12/12x75
12/12x90
10/10x105
15/15x90

Cable Lateral Raise:
12/12x20
12/12x25
8/8x32.5 + 8/8x20 - Dropset

A1 | Triceps Pushdown:
20x55
15x70
15x85
15x70

A2 | Cable Curls:
3x15x55

Hanging Leg Raise:
3x15

This was a very solid workout. Hitting a match PR on bench is always nice for me, especially as I inch closer to working with 90%. Knock on wood, but there’s been no actual pec issues at all, even with heavy weight and grinding some reps. Here’s the bench video and some posing.

Saturday - Day 4 - Lower

KB RDL w/ Slow Eccentric:
3x15x70s

A1 | RDL w/ Belt/Straps:
3x10x405

A2 | Belt Squat w/ Band:
12x90
12x140
3x12x140+Dbl Light

Various Core Exercises with Mini Band

Copenhagen Adduction Plank:
2x10/10

BFR Lying Leg Curl:
30 + 15 + 15 + 15 x 50 - Die

Nothing amazing here exercise-wise, but I did feel a little pain on a warm-up set with 225 on RDLs. I guess I wasn’t bracing at all, because my lumbar got a little jolt of pain at the bottom of a rep. I finished the set with no issues, but it still shouldn’t have happened. Been feeling pretty stiff in the ol’ spine recently, so I’m going to make sure that’s all good. The 405 sets were fine, but I didn’t push them because of all that, so I took this somewhat easy.

The Copenhagen adductor planks are something I found from Chris Duffin. They are hard as shit and my adductors are awful. I want to see if I can get them stronger and pain free and hopefully that will do something for my squat and deadlift.

Sunday - Day 5 - Back

Single-Arm DB Row:
12/12x100
12/12x140
12/12x180
12/12x200

Lat Pulldown - V Grip:
3x15x150 - Felt weak today here

Cable Low Row - Wide Neutral on Multi-Grip Bar:
15x105
15x150
15x195
15x215 + 6x215 + 3x215 - Dropset moving from wide to middle to narrow handles

Band High Row:
2x15/15xAvg

DB Concentration Curl w/ Band:
3x12/12x30+Mini

Didn’t push this back day super hard because of the pain I felt yesterday and I will be lifting for the 4th day in a row tomorrow instead of waiting until Tuesday to start my next week.

1060

Said the man whose pec strained right after this. lol

Monday - Day 1 - Upper

DB Bench - Feet Up:
12x100s
4x120s - Left pec strain

Incline Bench w/ American Bar:
12x85
2x12x125

Isometric Cable Fly:
4x0:30x10

A1 | Triceps Pushdown - Slow Eccentric:
2x12x40

A2 | Triceps OH Extension:
2x20x40

Reverse Grip Cable Curl:
15x40
15x47.5
15x55

Cable Curl - Wide EZ Grip:
2x15x55

Lying Cable Delts:
12x40
12x50
12x60
2x12x40 - Slow ecc

Cable Crossover Reverse Fly:
3x15x30

I guess the previous week was just a bit too taxing for the pec. Obviously my mentioning it had nothing to do with the injury happening, but it is kinda funny. This is a pretty low grade strain and I was still trying to feel/work out the tight band of tissue as I was warming up, but it wasn’t enough today. If I could have waited until Tuesday for this workout, it may have not happened, but that’s life. It’ll be fine, it’s helping me get better at spotting when it might happen.

Thursday - Day 2 - Lower

Conventional Deadlift w/ Belt/Straps:
2x5x495 - Very trash
5x405 - Meh fuck this

Squat:
2x10x135
8x225
3x275 - Knees just aren’t okay yet

BFR Leg Extension and Wall Sits:
30+15+15+15 x 95 - 30 sec wall sits instead of rest

Couple other things just messing around

This workout was not good mentally. Just being there was depressing me after the deadlifts and my knees were hurting with any squatting, from the bar to 275. At this point I’m a little concerned I may need imaging done on the knees, because as a physical therapy student, I don’t believe in “bad knees”. It’s either fixable with exercise or surgery, but I kinda need to know what’s going on at this point considering it has been so recurrent. Hopefully it’s not a structural issue that I can’t fix through conservative treatment. First I think I will dedicate more time to a few things from the ground up: Foot strength, ankle mobility, tibial rotation control, and hip strength/control in end ranges.

Friday - Day 3 - Arms

A1 | Barbell Curls:
20x45
15x85
15x105
12x125
8x145 + 15x85 - Drop set

A2 | Incline KB Skullcrusher w/ Band:
20x27s
3x15x27s + Dbl Mini
15x27s+Dbl Mini + 15x27s - Drop set

B1 | Seated Incline DB Curl:
15x25s
15x30s
3x12x35s

B2 | Triceps Pushdown:
20x55
15x70
15x85
2x12x100

C1 | EZ Bar Preacher Spider Curl:
15x25
2x15x45

C2 | Band Tate Press:
3x15/15xLight

DB Bench (Pec Rehab):
2x25x30

Cable Fly (Pec Rehab):
2x25x10

Cable Lateral Raise (D2 PNF Pattern):
2x15/15x15

This was a nice refresher workout after a couple bad days in the gym. Got a nice pump and a bunch of volume in. The pec isn’t hurting too much so far, so that’s good. I’m either doing Theraband flies or DB bench for the rehab depending on the day. Lots of reps every day though.

Reverse Lower - Day 4 - Saturday

Calf Raise:
3x20xBW - Pause at top

A1 | Seated Calf Raise:
3x12x100 - Pause at bottom

A2 | Dorsiflexion:
3x30 - Just normal dorsiflexion to work the tibialis anterior mostly

B1 | Band Single Leg Lying Leg Curl:
3x15/15xDbl Mini - Pause at top

B2 | Goblet Squat - Heels Raised:
15x80
2x15x100

C1 | Leg Press w/ Bands:
15x200
15x200 + 2 Lights
2x15x290 + 2 Lights

C2 | KB SLDL - Hips Blocked:
3x15x97 - Used the Smith machine bar to block at upper thighs and reached KB forward. Lots of hamstring stretch here

D1 | Backwards Prowler Push:
3 x 25 yds x P+290

D2 | Beltless RDL:
15x225
2x15x315

Wanted 4 sets of the last superset but I was about to puke from this. I did a reverse order workout in order to avoid feeling like shit about squats and deadlifts. It worked well because I ended up doing a lot of hard work and nearly dying at the end. I think this may be a good alternative to traditional powerlifting style deloads. The intensity is reduced by force because of the fatigue that happens prior to the main compound lift and I still get good tension stimulus everywhere.