February 17th
Larsen Spoto Press
135 x 5
185 x 4
235 x 3
245 x 2
265 x 7
Incline DB Flye
3 x 50 x 10
DB Skullcrusher
3 x 50 x 12
Standing Military Press
3 x 135 x 8
Increases on everything. Coming back quickly.
Feels like I’m relearning how to ride a bike. Still very wobbly and uncoordinated. CNS getting activated again
February 18th
Paused Squat
135 x 5
225 x 5
315 x 5
2 x 405 x 2 (wtf?) RIR 0
RDL
135 x 10
225 x 8
325 x 8
405 x 8 RIR 6-7
Lat Pulldown Neutral Grip (KG)
120 x 12
160 x 10
180 x 8 RIR 3
Lying Leg Curl (KG)
85 x 12
115 x 10
130 x 8 RIR 5+
Hyperextension
135 x 12
185 x 10 RIR 5
Very frustrating. I’ve retained A LOT of my strength on all my accessory work but my S/B/D is lagging behind.
I was originally aiming for 7 but could only get 2 Reps on my squat, confused the hell out of me.
I have no idea if it’s because of my ab tear, the fact I’ve been out for awhile or what. Obviously I still have some residual strength.
Although, this is my 5th day back of SERIOUS training. It’s too early to tell. Hasn’t even been a week, so maybe I’m being impatient. My body is probably trying to wake up.
Side Notes:
Played it safe with Hyperextensions. I obviously could have gone up today but this is exactly how I injured myself last time. Stayed at 185. I’ll go up to 225 next week.
All the guys I trained with years ago are still here at the gym. I’ve been spending a lot of time catching up with them and their families. Glad to see the community is still strong and even more glad they all remember me haha.
They said they liked the physique compared to a few years ago. I may be weaker but they pointed out I look so much leaner and more proportioned.
Guess there’s a pro and con to either side of the coin.
All of this, and keep in mind your bodyweight is down too, and, with that, your body circumference. A wider waist makes for bigger squats.
I have noticed my waist size slimmed down a few inches, I didn’t think it’d make such a drastic difference for real. A big part of this weight loss thing was just to prove to myself I didn’t get complacent…
But I’ve also found something else out which is that I definitely value strength over aesthetics. It’s something I would’ve never known unless I made that sacrifice initially. I’m glad you brought that up because I think that’s the straw that broke the camel’s back for me
I’ve started bulking back up again, forgot how uncomfortable it was 
February 19th
Paused Larsen Spoto Bench
135 x 5
185 x 3
225 x 2
250 x 1
265 x 8
Standing Military Press
45 x 20
135 x 15
115 x 17
Incline DB Flye
50 x 12
60 x 10
70 x 8
Overhead Tricep Extension (KG)
50 x 15
67.5 x 12
75 x 10
Seated Face Pull
67.5 x 15
75 x 12
95 x 10
Met more of the crew tonight, surprised so many people remember me, spent about 3 hours here with 90% of the time talking
Strength coming back slowly but surely
Training Writeup for the next 8 Weeks:
Alright. Now that I’ve got some time to myself, I can sit down and write this out. Been super busy getting everything set up here in Colorado, feels like the last 5 days have passed by so fast. Anyways.
Nutrition Plan:
We’re going back to bulking. Fuck the skinny shit. I did it. I proved to myself what I wanted to. Don’t want to spend any more time here. Needed to get that out of my system lol.
300-400 Calorie Surplus. Honestly, I’m not really focused on what I’m eating just the quantity. I want to avoid putting on as much fat as possible so I’m going to be a little cautious with the surplus. That’s basically an extra McChicken lol.
What the experiment with the “Bear Diet” showed me was that I responded pretty well to that type of structure. The biggest thing I did during that was cutting out all Dairy and Useless Fats (Cheese, Mayo etc). It seemed like this alone helped with my digestion and physique the most. So I’ll continue with this format on my bulk.
Training
Currently I’ve been training everyday. This is NOT something I’m going to be doing for long. Just for the next 2-3 weeks (for a total of 3-4 weeks).
Alot of this is just basebuilding. It looks very hectic right now with the exercise selections but this is the point. I’ll just be focused on building up EVERYTHING as quickly as possible as I keep throwing and swapping things out. I still don’t expect to be peaked but this should help with Greasing the Groove.
It’s a bit too far out to tell just yet what numbers I can work towards or what variations to work with after this point. But this is the plan right now. Honestly, I don’t think i’m in a position to pick and choose my numbers.
Short Term Goals (6-8 Weeks)
Larsen Spoto Bench - 275x10
Paused or Box Squat - 405x12-15
Paused Deficit Deadlift - 455x7
Barbell Row - 405x8-10
RDL - 405x15-20
Hyperextensions - 265x10-12
Pullups - 20-25
Standing Military Press - 185x10
Ambitious. That’s for sure. But I do believe these are doable. These are all under my previous baseline numbers, and alot of this would be strength I’m regaining.
Yes, alot of this is banking on Muscle Memory, but with an Oblique Tear in the mix… makes it iffy…
But I never got anywhere low balling myself, so i’ll shoot for the stars. I already know what to do. So let’s do it.
February 20th
Paused Squat
135 x 5
225 x 5
315 x 5
375 x 8 RIR 2-3
Leg Press - DL Stance
2pps x 8
3pps x 8
4pps x 8
2 x 5pps x 8 RIR 6-7
Barbell Hyperextension
135 x 12
185 x 12 RIR 6-7
Squats still extremely difficult for me. I can’t get a good brace and I’m misgrooving because of the tear.
I’m realizing this is probably a work capacity and endurance thing. It feels like my core is fatiguing faster than any other muscle because of the injury.
The Hyperextensions and Leg Press revealed this much to me. These felt so stupid easy and effortless compared to my squat. At the level I’m at now, I should be well above this mark.
Supplement store near me sells all type of shit like this. Crazy selection. I’m surprised they haven’t shut down in the last 2 years I’ve been gone.
Obviously I’m not taking this yet. It’s been on my bucket list for awhile though. Maybe it’ll help push past 1800 in the near future.
As a side note, up about 5lbs the last 6 days. First morning I’ve felt like a million bucks again warming up in the gym
February 21st
Paused Larsen Spoto Bench
135 x 12
185 x 10
225 x 8
265 x 7 RIR 4
275 x 4 RIR 3
Standing Military Press
45 x 20
115 x 10
155 x 8 RIR 2
135 x 18 RIR 4
Incline DB Flye
55 x 12
65 x 10
75 x 8 RIR 4-5
Seated Face Pull (KG)
3 x 95 x 15
Tricep Straight Bar Pushdown (KG)
3 x 50 x 15
Dips
BW 3 x 10 (My triceps were fucking smoked and pumped, this hurt) RIR 5+
Everything felt easy today and moved well, getting less wobbly and more coordinated. Increases in everything.
It’s the best feeling when everything gets easier and easier as the weeks continue. I’ve experienced the feeling many times but it’s not a good thing because it just means strength that’s coming back after time off. I know it’ll get harder but I’m savouring this for now lol.
This was also the first time I tried out intra workout carbs since I got a sample pack.
These made a HUGE difference and I am going out to buy a tub right after I finish writing this. It felt like I could keep going and going.
February 22nd
Paused Conventional Deadlift - Beltless
135 x 5
225 x 4
315 x 2
405 x 1
440 x 4 RIR 4
Paused Squat - Beltless
135 x 5
3 x 225 x 5 RIR 5+
Barbell Row
315 x 5
355 x 12 RIR 2
Reverse Grip Lat Pulldown - Medium Grip (KG)
60 x 8
120 x 8
160 x 8
200 x 8 RIR 0
Plate Loaded Iso Lateral Row - Reverse Grip, One Arm
1pps x 20
2pps x 10
3 x 3pps x 10 RIR 5+
One of my old Coaches was here today. Taught me something new with the Lat Pulldown. I’ve always gone wide and he was like “WTF are you doing”, I was confused and told him I was trying to build thickness and width and he was stop that lol.
Basically just told me to go narrow from now on because I’m wide enough and didn’t need that for powerlifting, felt my entire lat for the first time.
Guess even after 5 years I’ve learnt something new lol.
Deads looked kinda ugly. The gym bars here SUCK ASS. I’m planning on buying a day pass at a gym with specialized deadlift bars for my deadlift days moving forward. There’s almost no whip and the knurling is terrible, it feels terrible.
I’ll be moving to Deficit Paused Deads next week.
Alright this is the current physique I’m starting off with, 207 again with a goal of being 215-220 with the same bodyfat in the next 15-20 weeks. That’s almost 5 months.
I’m actually slightly happy with how I look, I’d love to be lean and shredded though but can’t have everything. What the tear taught me was that powerlifting and cutting weight does not go hand in hand…
I’m thinking bout starting up a food log basically I’m terribly inconsistent with it compared to training.
It’s like $10 bucks a month, but I’ve been loving the macrofactor app for tracking nutrition
Febuary 23rd
Paused Larsen Spoto Bench
135 x 5
185 x 5
225 x 5
265 x 7 RIR 5
225 x 20 Burnout
Standing Military Press
45 x 20
135 x 12
155 x 10 RIR 2
135 x 20
Incline DB Flye
60 x 10
70 x 10
80 x 10 RIR 3-4
Seated Face Pull (KG)
3 x 95 x 20
Upright Row (KG)
5 x 95 x 15
Plate Loaded Shoulder Press
135 x 5
225 x 5
5 x 275 x 15
Single Arm Rear Delt Flye Machine
5 x 100 x 15
Felt like gravity turned off in the gym today. Everything felt effortless, 265 felt stupid easy. Staying one more session here before bumping.
Military Press had a 2 rep increase with 2 reps left for sure. Staying here for a session or two before going to 165. I should be at 185 in the next 2 weeks.
Using the Lilliebridg Method when it comes to reps and set schemes for accessories. I’ve also been (somewhat) using it on my compound days.
Also, I met a 20 year old today, weighs 220. Watched him bang out 585 on the squat for 6 easy. He benches 405x4 pretty easy too. Stupid. This guy is in the same weight class and age category as me. His deadlift isn’t great at 565. I still think I can out total him once I peak but it’d be within a pubic hair and it’s down to the deadlift to make up the deficit. Need to pull 675 minimum.
Using it as motivation to get back up to that level. I like seeing people stronger than me.
February 24th
Paused Deadlift - Beltless
135 x 5
8 x 225 x 2
Paused Squat - Beltless
3 x 225 x 5
Leg Press - Deadlift Stance
300 x 5
390 x 4
480 x 3
570 x 2
3 x 620 x 8 RIR 4
Plate Loaded Standing Shrug
225 x 8
315 x 8
405 x 8
4 x 495 x 8 (I couldn’t fit any more plates)
Lying Leg Curl (Slow Tempo)
5 x 100 x 15 RIR 5+
Single Leg Leg Extension (Slow Tempo)
5 x 80 x 15
Threw shrugs in because I never do them and will start doing them with hellish intent. Fuck proportionality, I want the cobra neck and I can see why the Lilliebridge’s program the way they do. The pump was monstrous for legs.
I’m getting close to having to switch to a 5x/Week schedule which I’ve copied from John Haack (probably starting tmrw). It worked great for me in the past. The idea for the recovery day was also from him. He swears by it before taking a day off, helps me heal up fast.
On another note, I always see something that amazes me everyday at this gym. Saw a chick bench 225 x 6. She was freaking solid too. Bigger than most of the dudes. Crazy shit. Even more impressive was that she wasn’t using a stupid mega arch, just legit strong. I asked what her max was and her best was 275.
Day off , knowledge dump
Fun Fact: George Leeman used to post here
Hey thanks for this man, never knew that. I knew Chris Hickson posted on here for a bit, I forgot what his account name was, baby hulk or something.
George’s tonnage he’s handling in his log at that age is still crazy.
That entire 2010s era of powerlifting was incredible. There’s some real ones now of course but nothing matches the intensity from the OGs imo. Hickson, Rubish, Leeman, all the Lilliebridge’s… Derek Kendall and Vince Urbank were freaks. Eric Spoto… List goes on and on lol.
No one talks about Jeremy Hamilton anymore , loved his mentality when it comes to high intensity high frequency training
