TCam's Log - The Road to Elite

Training Training Logs
1101

Tuesday - Day 1 - Upper

Incline Bench:
8+8+8+7+5 x 185 - 45 sec rests
5x8x135 - 45 sec rests

DB Bench:
15x75s
2x15x90s
25x90s

Chain Skullcrusher:
3x20x72

Seated DB Lateral Raise:
15x20s
12x30s
2x12x40s

Band Lateral Raise:
3x15x2 Micro Minis

Wasn’t feeling strong warming up for incline, so I just did some weird shit with density work.

Wednesday - Day 2 - Lower

CAT Squat w/ Belt:
6x5x315 - 60 sec rests

Paused Sumo w/ Belt/Straps:
5x5x405 - 75 sec rests

A1 | Seated Band Leg Curl:
4x15x2 Lights

A2 | Slow Eccentric Step Down:
4x5/5

BW Squat w/ Band TKE:
3x15x2 Lights

Friday - Day 3 - Upper

American Cambered Bar Bench:
3x10x285
8x285 - No issues, just didn’t have enough in me here

DB Floor Press:
15x95s
13x115s
12x115s

Seated Arnold Press:
15x45s
2x15x55s

A1 | Kneeling Triceps Pushdown:
12x55
2x12x70

A2 | Paused Low Row - MAG Grip Semi-Supinated:
12x120
2x12x165

B1 | Chaos Push-Ups:
3x15

B2 | Hanging Leg Raise:
3x12

Plus 3-4 sets of light delts and biceps, some SCSE, some not.

Surprised by the way bench moved today, because my pecs were very sore coming into this from that incline volume on Tuesday. The first set of 10 was probably RPE 5, if that. I decided to play it safe regardless and just get some solid 10s in and that clearly fatigued me enough to fail to get the reps on the last set.

Saturday - Day 4 - Lower

Duffalo Bar Squat w/ Belt - Barefoot:
2x375
2x445
2x465 - Slow but controlled

SSB Squat w/ Belt:
3x6x335

RDL w/ Belt/Straps:
4x8x405 - Sort of superset with the Prowler

Prowler Drags - Backwards/Forwards:
3 x 20 yds / 20 yds x Prowler+340

Lying Leg Curl - Slow Eccentric:
3x15x40

Mountain Climbers + Anti-Rotation:
3x8/8 - Basically my hands were situated as if you laid a barbell across a foam roller and had to keep the barbell from rotating and touching the floor. Very hard

Squats didn’t feel as good as they did last week, but I still got some relatively heavy weight back on my back for the first time in way too long. I think my mid/upper back is getting stronger, because I was able to control the SSB better than usual and I haven’t used that bar in a while.

1102

Sunday - Day 5 - Back

Half-Kneeling Cable High Row:
15/15x25
15/15x47.5
2x15/15x62.5

Landmine Row:
10x25
10x50
10x75
2x10x100

DB Seal Row:
3x10x105s

Cable Thoracic Extension:
3x12x62.5 - Hands clasped behind neck, long triceps strap looped on forearms, thoracic flexes forward and ya gotta extend back. Oof

A1 | Alternating DB Curl:
10/10x30s
2x10/10x40s

A2 | Barbell Wrist Roller:
3/3x55

Single-Arm Band Preacher Curl:
12/12xLight
12/12xLight + 25/25xMini - Drop set

Simple back day without much intensity, just got in and stimulated the muscles a bit.

1103

Tuesday - Day 1 - Upper

Incline Bench:
3x225
3x255
3x275
3x295 - PR, very RPE 10
3x8x225

Feet Up DB Bench:
19x105s
16x105s
15x105s

Lying Triceps Extension:
15x55
2x15x70

A1 | DB Lateral Raise:
15x25s
2x15x35s

A2 | Chain Curl w/ Grenade Balls:
4x12x36s

I didn’t have a ton of motivation to do a lot in the gym today, but I got a few things done and hit a 20 lb PR on incline. It was kind of a benchmark PR from 275x3 since I had hit 265x6 two weeks ago.

1104

Wednesday - Day 2 - Lower

Squat w/ Belt:
1x405
1x455
2x475
2x5x425

Sumo w/ Belt:
2x8x495
15x495 - PR! Very nearly 16 reps, but hips weren’t going to be able to get it done safely so I dropped it at about 2 inches from the top

Belt Squat w/ Bands Resisting Knee Extension:
3x12x90+2 Lights - Bands were anchored in front and to the sides and looped behind my knees

KB Single Leg Deadlift:
3x10/10x26 - Left side is getting better

Last lower body workout at this gym before I move away from Augusta and start doing my clinical rotations. So I wanted to hit some cooler numbers. Beating last week’s 465x2 for a cleaner set was nice, but the deadlift was just ridiculous. Based on the video, I certainly had more than 16 reps of strength and endurance available, but I didn’t want to risk anything dumb. 20x495 sounds cool for a goal. I’ll post the videos of those two lifts later this week.

1105

Friday - Day 3 - Upper

American Cambered Bar Bench:
3x325
3x345
3x355
10x285
12x285

DB Incline Bench:
10x60s
10x80s
10x100s
9x100s

A1 | Triceps Kickback:
12/12x30
2x12/12x40

A2 | Cable Low Row:
12x120
12x165
12x195

Last workout at I3 in Augusta. It’s been great to be spoiled with equipment, but time to move on to my clinical rotations.

My left shoulder was bothering me from something outside of the gym and it was effecting mostly my elbow at the bottom of the first exercise, but I still hit more than I ever have with that bar. Then DB incline felt very shitty on the shoulder, so I didn’t push that.

Here is the IG post of these last 3 days in review.

Sunday - Day 4 - Lower

Squat w/ Belt:
3x365
3x405
3x455
3x6x405

Conventional Deadlift w/ Belt:
5x405
2x5x455
2x10x405

Squat Press:
3x20x450

A1 | Machine SLDL + Hips Banded:
3x12x180+Light Band

A2 | Cable Single Leg Curl:
15/15x30
12/12x50
2x12/12x42.5

Chest Supported High Row:
12x95
4x12x105

Another good squat workout done. Had to use a stiff bar for the deadlifts, so they didn’t feel great, but the 405 sets were alright.

1106

Tuesday - Day 1 - Upper

Paused Bench:
8x315
2x6x315
2x6x275

Dips:
3x20xBW

Seated BTN Press:
3x10x95

A1 | Cable D2 PNF Pattern:
3x15/15x15

A2 | Prone Spider EZ Curl:
3x15x80

Butterfly Fly + Y Raise:
3x10+10x5s

B1 | Cable Fly:
20x25
15x30

B2 | 4" Deficit Push-Ups:
15
10 - Pecs dead

First set at 315 felt strong, but the subsequent ones were harder. Pecs the next day are very sore, probably too much so, especially being more towards the armpit than the muscle belly.

Wednesday - Day 2 - Lower

SSB Squat w/ Belt:
5x3x365 - 60 sec rest
5x3x315 - 60 sec rest

Landmine Pivot Split Squat:
10x50
10x75
10x100

A1 | Squat Press - High/Wide Stance:
2x12x450

A2 | Lat Pulldown:
10x120
10x160
2x10x200

Single-Arm Lat Pulldown:
2x12/12x55

Lying Leg Curl+Band:
15x65+Mini
2x15x80+Mini

KB Farmer’s Walk:
2 x 200 ft x 90s
2 x 150 ft x 90s

The SSB was some knock-off brand and I assume it’s 45 lbs. Good workout today, I just didn’t try to kill myself with volume because I’ll be traveling tomorrow.

1107

Los Angeles

I lifted 5 times over the last 2 weeks of vacationing in LA. Here’s what I did.

Day 1 - Full Body

Paused Bench:
3x5x315

Squat w/ Belt:
3x10x315

A1 | Incline DB Bench:
3x10x100s

A2 | Pit Shark Squat:
20x180
15x360
2x12x450
12x450 + 12x360 + 12x270 - Drop set

B1 | Triceps Pushdown:
3x15x55

B2 | DB Curl:
15x25s
2x15x32.5s

Day 2 - Back

Conventional Deadlift w/ Belt/Straps:
8x375 - Kilo plates used
5x485
2x10x424

HS Low Row:
10/10x45
10/10x90
3x10/10x135

A1 | Lat Pulldown:
15x120
3x15x155

A2 | Cable Pullover:
3x12x55

+Curls, SCSE lateral raise

Day 3 - Upper

Feet Up DB Bench:
3x12x115s

HS Incline Bench:
15/15x45
3x15/15x70

Overhead Band Triceps Extension:
3x20xAvg

+Shoulder SCSE stuff and biceps

Day 4 - Lower

Squat w/ Belt:
5x405
5x3x405 - Paused

GHR:
5x10xBW - Rogue GHR is my favorite one I’ve found. I can actually do GHRs on it

Pit Shark Squat:
3x15x450 - Also the Pit Shark is 10x better than a normal belt squat machine

+Light SL RDL stuff

Day 5 - Upper

Bench:
3x6x315
10x315 - Not bad, 1 off my PR and this was around RPE 8.5

Single-Arm DB Incline Bench:
10/10x95
15/15x95

A1 | HS Iso Row:
2x12x270

A2 | Lying Cable Lateral Raise:
3x15x35 - First 5 reps were 3 second isometrics at the top

B1 | Triceps Pushdown:
20x55
2x20x75

B2 | Wide Grip Lat Pulldown:
Sets of 20

Spent a ton of time walking around, eating, and enjoying my vacation. Got these workouts in and they weren’t bad surprisingly. Paused squats were the biggest surprise, since I came down with a cold a few days before that. Good positioning and all that.

1108

Nice job, bet that feels pretty good.

1 Like
1109

Last Week

Day 1 - Tuesday - Upper

Incline Bench:
4x6x245

A1 | DB Floor Press:
15x75s
15x90s
2x15x105s

A2 | Inverted Row:
4x15xBW

B1 | Laterals
B2 | BW Skullcrusher
C1 | EZ Bar Spider Curl
C2 | Reverse Fly

Day 2 - Wednesday - Lower

Squat w/ Belt:
3x405
3x3x405 - Paused
8x405 - No pause

Deficit RDL w/ Belt/Straps:
2x8x405

Lying Leg Curl:
2x20x70

BFR Squat Press:
30+15+15+15 x 270

Day 3 - Saturday - Upper

Paused Bench:
2x10x275
13x275

HS Low Row:
3x12x160

A1 | Single-Arm DB OHP
10/10x45
10/10x55
10/10x65

A2 | Lat Pulldown:
15x150
15x180
12x210
8x230

Machine Lateral Raise:
15x40
15x60
2x15x80

B1 | Incline Curl
B2 | Standing Single-Arm Band Y
Preacher Curl

Day 1 - Monday - Lower

Squat w/ Belt:
3x1x455
3x8x365

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

A1 | SCSE Goblet Squat:
4x5x70

A2 | Lying Leg Curl w/ Band:
4x12x45+Dbl Mini

Deadbug w/ Banded UEs:
2x20xDbl Mini

Squats felt good the first day and then pretty shitty on Monday. Hitting 405x8 and then feeling kinda crushed by 455 sucks. But it is what it is. Left knee was feeling shitty, so I’ll keep an eye on that and do some work. Sumo on a stiff bar feeling okay came outta nowhere. Feeling okay meaning it moved well, but it definitely made me feel like passing out lol

Got myself a gym membership where it made sense, but it’s basically a normal gym with shitty bars that get fucky with 405, so that didn’t help the squats. We’ll see what I can do numbers-wise, but it’ll be a decent gym for bodybuilding style work.

1 Like
1110

Day 2 - Wednesday - Upper

Feet Up DB Bench:
2x12x120
14x120 - Half rep on 15th

Close Grip Incline Bench:
2x10x185

Machine Dip:
3x30x140 - 15 facing forward, 15 facing backward

Jettison Curl:
15+10+15 x 60+Mini
13+10+12 x 60+Mini

Prone Triceps Kickback:
20x25s
20x30s

Cable Crossover Triceps Extension:
17x50
15x50

Single Arm DB Preacher Curl:
15/15x25
2x12/12x30

Micro mini shoulder ER

Day 3 - Friday - Lower

Conventional Deadlift w/ Belt/Straps - Stiff Bar:
8x455
2x6x455

SSB Squat:
Felt real bad

Split Squat:
2x20/20xBW+80

Lying Leg Curl:
2x12x75
2x12x100

Hip Flexion CAR

Day 4 - Sunday - Upper

Paused Bench:
3x5x315
15x225 - Feet up
10x225 - Feet up

A1 | Seated OHP:
3x12x135

A2 | HS Vertical Row:
15x180
15x230
2x12x230

B1 | Triceps Pushdown:
15x100
15x120
15x140

B2 | Chicken Dance Lateral Raise:
4 x 30 sec hold + 10 x 30s

Cable Overhead Triceps Extension:
15x80
15x90
15x100

Facepull:
3x20x40

Lower body stuff felt prreeetty bad this week. Left knee still feeling it, but I probably have needed to vary my stance more often than I have and I’ve let my tibial IR work and hip CAR work fall to the side. Gotta get back on all of that.

1111

Catching up

9/3 - Lower

Squat w/ Belt:
5x2x405
3x10x315 - Wide stance

Squat Press:
2x15x540

Hypers:
2x12+12x80+BW

Deadbug w/ Band UE Isometric:
2x10/10

9/5 - Upper

Feet Up DB Bench:
2x12x120s
16x120s - Couple reps off my PR

Reverse Band Smith Machine Incline:
3x10x180-Dbl Mini
2x6x230

Cable Lat Row:
12x75
12x100
12x125
12x150

9/6 - Lower

Sumo w/ Belt/Straps - Stiff Bar:
3x545
3x6x515

Goblet Squat w/ Isometric:
3 x 0:15 + 15 x 100

Standing Leg Curl:
15x40
15x60
12x80

Deficit KB RDL w/ Hips Banded:
3x15x80+Dbl Light

SCSE Reverse Curl Up:
3x5

9/8 - Upper

Wide Grip Bench:
3x315
3x335
3x355
3x3x315 - 3 ct eccentric / 3 ct pause

DB OHP:
3x12x65

Band OH Triceps Extension:
13x2 Lights
18x2 Lights

Band Chicken Dance Lateral Raise:
2x15x2 Lights

Kneeling Machine Lat Row:
15/15x60
15/15x70
15/15x80

Band Curls and SCSE Laterals

9/9 - Lower

Cardio - Bike:
11 mins | 3.65 miles | 153 cal | 77 RPM avg

Squat w/ Belt:
3x3x425
3x6x335 - 3 ct paused

Snatch Grip Deficit RDL w/ Belt/Straps:
3x10x315 - Ooof

Lying Leg Curl:
12x50
12x75
12x100
15x75 + 15x50 - Drop set

Calf Raise:
10x90
10x180
2x10x270

SCSE Single Leg Hip Thrust:
3x6/6

9/11 - Upper/Back

A1 | DB Row + Band:
10/10x100+Mini
2x15/15x120+Mini

A2 | Single Arm Incline DB Bench:
3x15/15x75

DB Pullover + Band:
4x15x45+Mini

HS Iso Row:
3x12x360

Machine Preacher Curl:
2x15x50+Mini
15x50+Mini + 15x25+Mini - Drop set

B1 | Chaos Push-Ups:
2x15

B2 | Push-Ups:
2x20

Band Rear Delt Row:
2x25xDbl Mini

9/13 - Garbage Time

Conventional Deadlift w/ Belt/Straps:
3x405
2x495 - Very trash

Smith Machine SLDL:
2x10x180
10x270 - All back, couldn’t get hammies to work for me

Some prehab stuff

Cardio - Recumbent Bike:
15 mins | 3.96 miles | 163 cal | 12-18 lvl | 80-90 RPM

I’m not going to recount everything I did on here, but the big things were benching 3x355, pulling 545x3 (and 3x6x515), and squatting 3x3x425. The top set of bench got wobbly, but otherwise was alright, speed-wise. Sumo is super hard for me on a stiff bar still, unsurprisingly, but that was a good day, especially for the volume sets. Squats are still basically crushing me it seems, but I’ve moved my stance back out a bit and I was stronger. Knees are still bothering me, but I think I’ll get that sorted out, especially if I stop being stupid and actually alternate the 2 (or more) stances often.

The last workout was just a zero motivation and zero strength day. I felt pretty terrible from the first time I picked up a 45 to put it on the bar. Should have spent time trying to get more warmed up in this case and get my nervous system actually ready to do something. Next time.

1112

Friday - Barbell Cardio

Warm-Up - 15 Reps Each / Workout - 50 Reps Each:
Squat
Deadlift
Step Up (25/Leg)
Bent Row
BTN Press
Curls

All of this took about 20 minutes and got me huffing and sweating a good bit. It was also done in 98 degrees with Alabama humidity, so that helped.

1113

9/22 - Upper

Bench - Eccentric 2" Pause + Chest Pause:
8x225
2x8x255

DB Incline:
2x15x85

Triceps Pushdown + Shoulder Extension:
15x80
15x100
15x120
15x140
15x150

Lateral Raise Giant Set - Seated / Elbows Bent / Chicken Dance / Chest Supported:
2 x 7 / 7 / 7 / 15 x 20s

Barbell Wrist Roller:
2 Extension / 2 Flexion w/ Controlled eccentrics x 55

Plate Curl - Reverse Grip + Neutral Grip:
20+10x45
15+10x45

Day 1 - Tuesday - Lower

Paused Sumo w/ Stiff Bar - Belt/Straps:
3x405
3x515
3x545
5x515
6x515 - No pause

Squat w/ Belt - Wide Stance:
2x15x315

Squat Press w/ Bands:
15x360+2 Dbl Lights
15x450+2 Dbl Lights
15x360+2 Dbl Lights + 15x360 - Drop set

Calf Raise:
10x90
10x180
2x10x270

Hip 90/90 Work

Pretty happy with being able to pull sumo with a stiff bar decently heavy. It definitely changes the lift a lot when I’m not used to it.

Day 2 - Thursday - Upper

Feet Up DB Bench:
2x10x120s
15x120s

Reverse Band Smith Machine Incline:
2x10x180-Dbl Mini

Decline Push-Ups:
2x20

DB Curls:
15x40s
2 x 10x40s Supinated + 10x40s Neutral

Chest-Supported Rear Delt Row:
2x15x165

Cable Cross-Over Lateral Raise + Mechanical Drop Sets:
15+10x25
15+8x25
15+5x25

Wrist Extension/Flexion w/ KB:
10s to failure a few times

I knocked a couple of reps off of the DB sets and a couple of sets off incline today to save my joints and pecs for a Saturday upper workout. It being 36 hours or so later makes me wary of doing anything heavy anyway though.

The lateral raise mechanical drop set is really good. I can actually feel my delts without having to manipulate the speed of the reps in some way. Got it from this Paul Carter IG post.

Day 3 - Friday - Lower

Squat w/ Belt + Bands:
10x3x315+2 Lights - 60-90 sec rests

A1 | SLDL - Beltless:
3x10x315

A2 | Lying Leg Curl:
2x15x45

Hip Circle Standing Fire Hydrants:
2x15/15

Seated Calf Raise:
2x12x90

Left Hip IR RAILS

Day 4 - Saturday - Upper

Bench - Eccentric 2" Pause + Chest Pause:
8x255
2x8x275

Incline DB Bench:
15x75s
2x15x90s

Machine Dips - Plate Loaded:
15x90
15x115
15x115 + 15x90 + 15x45 - Drop set

Cable Rear Delt Fly:
3x20/20x15

Cable Shoulder External Rotation:
2x20/20x10

Plate Curl - Reverse Grip + Neutral Grip:
2x20+10x45

I was able to do more on both of these last 2 days than I thought I’d be able to, based on soreness from the previous 2 workouts. Squat went well, just need to keep working on the hips and making sure I’m able to control the bottom position better. The bench variation I’m doing with the eccentric pauses are really hard for me since I’m definitely more of a plopper on those last few inches. It’s basically a Spoto press but with the added drop to the chest for the extra pause. But 275 this week was better than 255 last week, so that’s good.

1114

Day 1 - Monday - Lower

Paused Sumo w/ Stiff Bar - Belt/Straps:
3x515
3x545 - Better than last week
2x5x515

Squat w/ Belt:
5x315
5x365
2x5x405
3x5x315 - 5 ct eccentric

Hip Work:
Single leg contralateral leg reaching drill
Single leg RDL
Box pistol squat
Hip IR RAILs

No traditional accessory work today, just to focus on actually working my hip(s) enough at once rather than some one off effort at the end of a workout. Sumo felt pretty good, relative to a stiff bar at least, and I was able to clean up the reps. My PR with pauses is 545x5 with the deadlift bar, so I don’t think I’m too far off of hitting that with the stiff bar. We’ll eventually see if this all translates to a deadlift bar, I suppose.

1115

Day 2 - Wednesday - Upper

Incline Bench:
2x8x225
12x225 - Match PR

DB Floor Press:
2x12x110s

Cable Fly:
15x30
15x45
15x60

Cable Cross-Over Lateral Raise + Mechanical Drop Sets:
15+10x35
15+8x35
15+5x35

Triceps Pushdown:
4x12x120

Cable Facepull to Y + Slow Eccentric:
3x10x40

A1 | Wrist Extension/Flexion w/ KB:
Few sets to failure with 10/15 lbs respectively

A2 | Band Rear Delt Row:
2x20/20xLight

Replaced my feet up DB bench slot because that was feeling like a limited movement for the moment. Incline felt better than expected and DB floor press felt okay, just need to stay on top of maintaining pec health.

1116

Day 3 - Friday - Lower

Squat w/ Belt:
5x3x405 - Left hip just hating this

A1 | SSB Good Morning + Hips Banded:
3x10x135+Light

A2 | Single Leg Hip Thrust:
3x10/10

Dead-Bug Variation

Left hip has been bothering me a lot while squatting, but also outside of the gym. I think I’m going to take a few weeks off squatting and focus on mostly single leg work, hip strength, and mobility (control) stuff. I’ll likely include goblet squats as a movement correcter, but that’s about it for bilateral squatting. And that’s fine, I’m not lacking quad size.

Day 4 - Saturday - Upper

Bench - Eccentric 2" Pause + Chest Pause:
8x255
8x295
7x295 - Failed on 8th
8x275

A1 | Incline DB Bench:
3x12x100s

A2 | Chest-Supported Incline Row:
3x12x225

Machine Lat Row + Bands:
10/10x60
2x10/10x60+Dbl Mini

A1 | Lat Pulldown - V Grip:
3x15x140

A2 | Concentration Curl:
20/20x25
2x15/15x35

Machine Preacher Curl:
15x45
15x45+Dbl Mini + 6x45 - Drop set

Plate Curl - Reverse Grip + Neutral Grip + Supinated Isometric:
2x15+15+0:15x45

Didn’t quite get another 20 lb increase on the 8s for the bench variation, but I’m happy with the quick progress on that difficult of a variation.

1117

Day 1 - Monday - Lower

Paused Sumo w/ Stiff Bar - Belt/Straps:
3x515
5x545 - PR with stiff bar. Match PR with DL bar
2x8x455

Goblet Split Squat:
3x15/15x50

A1 | Goblet Squat w/ Isometric:
3x0:15+15x70

A2 | Hyper:
3x10x120 - Done slowly, focused on hamstrings

B1 | Hip Fire Hydrant + KB:
3x10/10x40 - Held in quarter single-leg RDL with KB in contralateral hand to stance leg

B2 | Seated Calf Raise:
15x50
2x15x100

B3 | Standing Calf Raise:
3x10xBW

Knew that paused sumo PR was within reach, so I’m happy to have gotten that. When I hit that with the deadlift bar, I pulled 675 about 3 weeks later. Not that I’m going to attempt a 1RM PR, but it’s nice being in that range of similar lifts.

As I said, no squats for a few weeks to see if I can get these hips and knees sorted out. Everything felt good here so far.

1118

Day 2 - Tuesday - Upper

Incline Bench:
3x10x225 - No AMRAP, but more total reps than last week

DB Floor Press:
12x100s
2x12x120s - This is apparently a PR and the most I’ve handled on this lift at all

Band Overhead Triceps Extension:
3x15x2 Lights

Chest Supported T-Bar Row w/ Band:
2x20x45
15x90
15x90+Dbl mini
15x90+Dbl mini + 10x70+Dbl mini + 10x45+Dbl mini + 15x45 - Drop set

Cable Cross-Over Lateral Raise + Mechanical Drop Sets:
20+8x35
12+5x40
20+5x35

Band Rear Delt Fly:
3x20xMini

A few forearm sets

Pretty good session here. I’m not overdoing it on volume and it seems to be helping with not having excessive pec tightness or irritability. A 2x12 on floor press is still a decent amount of work if the weight is heavy enough. No need to do 4x10-12 and accumulate so much fatigue that I get another strain. Gotta remember that I can always do more on a given day, it’s just more important to be careful with overall fatigue than killin’ it all the time.

1119

Day 3 - Thursday - Lower

Conventional 3" Block Pull - Belt/Straps:
3x8x455

Lying Leg Curl w/ Band:
12x50+Dbl mini
12x75+Dbl mini
12x75+Dbl mini + 8x50+Dbl mini + 12x25+Dbl mini + Die - Drop set

Box Goblet Pistol Squat w/ Band TKE:
4x10/10x45 - Some goblet position, some contralateral shoulder. Lefty is very shitty at these

Goblet Squat w/ Isometric:
3x0:15+15x80

Cable Low Row - Neutral Grip:
12x140
12x180
12x210
10x250

Calf Raise on Leg Press - Bent Knees + Straight Knees:
15+10x180
15+10x360 - Some partial at the end of both of these sets

90/90 Hip Work

Didn’t super push the block pulls today. The first set of 8 was really tough, but I found my groove for the subsequent sets. They were hard, but I had a couple more reps in me.

Left hip is weak and also possibly restricted by non-contractile tissue. I’ve never been able to sit that hip back well with single-leg exercises and I’ve thought it’s solely weakness of the glute med and such just not allowing it to happen. But doing some figuring in the 90/90 position today, I’m thinking that the head of the femur actually can’t translate posteriorly, limiting that internal rotation. This is causing compensations up and down the chain, specifically I use my left QL to get the pelvis out of the way in that 90/90 position. While squatting the pelvis is getting hit by the femur sooner on the left and that’s probably why I shift to the right, to avoid that. Gonna need to do more figuring to determine how to fix this capsular sort of issue.

Edit: Didn’t finish my thought before leaving work while writing this. If I’m right, the likely suspect is the ischiofemoral ligament, which restricts internal rotation by nature. The recent onset of hip pain seems more like hip bursitis, which is the reason for the reduction in squats for a couple of weeks.

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Nice lifting! I’m interested to see how you get after this hip capsule.