Glad it worked for you!!
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Freaking strong rows man.
All you can eat wings for 20 bucks?!? I’d make them broke! 
Sucks about the lat but it doesn’t seem to be holding your strength back.
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Thanks 
yeah I ate like 5 trays worth. I felt nauseous and sick
Honestly I have no clue where that chunk of mass went. It doesn’t look like it’s “underdeveloped”, its just an inch or two divot where there should be muscle, near my serratus, so would be an attachment. I can’t recall any period of down time though… Have no idea what it is.
The mind muscle thing has been an issue for a 2-3 years, I was a bit chubby back then so I could never see it but when I did/do lat isolation work I’ve noticed I don’t feel the entire lat contracting, hard to describe but it’s like 70% compared to the left.
I’ve kinda just ignored it over the years but wouldn’t be surprised if that contributed to the Psoas Tear
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April 25th
Floor Press Paused
135 x 10
135 x 10
185 x 5
3 x 235 x 12 RIR 6
2 x 245 x 8
Got off 12 hour shift. Too tired to think.
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April 26th
Paused Larsen Spoto Bench
5 x 135 x 5
185 x 4
225 x 3
255 x 2
285 x 1
2 x 315 x 3 RIR 4
Tricep V Bar Pushdown (KG)
4 x 65 x 15
DB Seated Lateral Raise
2 x 50 x 15
Tricep Dip Machine
3 x 200 x 15
Single Arm Rear Delt Flye
3 x 145 x 20
Bench Notes
Worked up to triples with 315 no amping up, calm. The maxing out was fun but it’s time to dig in again and grind with the boring work. Its what got me there.
Nutrition
I can’t do it anymore. I just can’t get the food I need to get in with a 40/40/20 split. The last 3 days I’ve been going from 4000 cals down to 3800 and I went down to 3500 last night because the thought of eating more rice almost made me puke. I’m going all in reverse.
I’ll just go back to my regular eating habits. Seems like I was the strongest eating like that anyways. Which is worth it to me than being a little leaner.
Work
Work schedule is basically three 12 hour shifts each week and one 4 hour thrown in randomly. Beating my ass but trying my best to maintain a high frequency routine.
I don’t think I’ve ever smoked as heavily as I did in my life until now.
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Have you ever considered getting a skillful job…that doesn’t take too much of your time….in an industry that pays well enough so your finances are better?…. And you don’t have to worry about money?
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If I’m being honest bro, no. Haven’t thought about it until now. There’s really no other way to explain it lol
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Given your work schedule, perhaps a highvolume/high frequency training approach isn’t the best idea?
you’re workouts seem pretty insane for the amount of non gym stress you deal with.
You can still make significant progress with lower volumes and might actually make better progress with less to recover from
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You are right.
Actually tomorrow I was going to start lowering the amount of sets and reps down to start, down to 2. Or even what I used to do, work up to one all out set in a certain rep range based off my goals for the day, if its size, then 15-20 or if it’s strength and building up a weak point, 7-9 reps. Then call it a day for everything.
I think the compound exercise structuring can stay the same because with a RIR of 4-5 on everything that makes my working sets average out to like… An RPE 6.5. They generally aren’t very taxing. Its also still following a step loading scheme where I jump up 10-15lbs after 3-4 weeks.
The reason I was doing 5 sets of 15 was mainly because of lilliebridge programming, I was actually getting pretty huge off this but I obviously the issue is that I’m getting to the point my working weight (in conjunction with nutrition and work) is exceeding what I can recover from. Much more suited to size, and also, the variables all need to be locked in for this to work I realize.
So I’m hoping changing from the low fats to more calories dense options will significantly help recovery alongside the lowering in volume. If I wasn’t working stupid long hours I probably could get away with what I’m doing right now..
But yes, your right, it’s time for a change. I tried amd gave it my best for a good while but it’s getting redundant. I’m a bit hard headed but eventually I know when to put it down haha. Need to hit it with a hammer a few times to make sure it works though. Process of elimination
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April 27th
Hip Adduction
Sitting Leg Raises
Lying Pelvic Tilts
Trunk Twists
Boxer Situps
Banded Good Mornings
Squat w/ Wraps - Buffalo Bar
5 x 115 x 5
4 x 155 x 3
3 x 245 x 2
2 x 335 x 1
385 x 1
445 x 1
465 x 2 RIR 6-7 / RPE 5
Leg Press
225 x 1
315 x 1
405 x 1
495 x 20 RIR 5+
Lying Leg Curl
220 x 12 (Rest Pause) RIR 5+
Seated Leg Curl
125 x 12 (Rest Pause) RIR 5+
Low Back Extension
300 x 8 (Rest Pause) RIR 5+
- Definently a throwback to my old style of training. Felt refreshing.
Squat
-
I wouldnt call these pauses. I was psyched out because of last sunday’s deadlift session, trying to prevent injury. I’ll know if I fucked up based off how I wake up tomorrow, lol.
-
I’ll be working with this weight before bumping up to 485 in 2-3 weeks. Reset down to a single, and then rinse and repeat.
Nutrition
Yesterday was the first day I pigged out. McDonald’s all day with one meal of ground beef and rice washed down with a protein shake. Well over 150g of fat, Jesus.
I woke up feeling amazing and recovered though.
Ate a McDonalds Big Breakfast before the gym, had the best workout in awhile. Don’t know how that fuckin works but okay
That’s the catch though. When everything feels good, that’s when I know I’m going to snap my shit up if I go hard. So I made sure to take everything slow with rest pauses.
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Day 7 BPC
750mcg Subq
Today would mark a week since taking BPC. I didn’t notice much the first few days. Started getting disheartened.
Yesterday I saw a noticable improvement in morning stiffness and the speed at which I could get blood moving. I am in pain every morning so this is a major shift down. I was still slow to warmup and build up ROM in the gym though.
Psoas still kept getting tight and took a long time to loosen up, and overall felt a little creaky.
Today, I noticed a significant shift down. I woke up pain free, my ability to get out of bed was instant.
ROM wise, I noticed I was warming up much faster. Didn’t feel as tight and stiff, Psoas was co operating with me this time. Joints felt lubricated immediately.
The pain in my torn Rotator Cuff (Teres Minor) which usually gets aggravated from heavy shoulder work, is gone. Its like it wasn’t even there to begin with, neck wasn’t stiff, knees and adductors didn’t hurt. Nothing.
God I sound old, lol.
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April 28th
Comp Bench
5 x 135 x 4
4 x 185 x 3
2 x 225 x 2
275 x 1
315 x 1
355 x 1
390 x 1 RPE ?
360 x 1
Hit the J Hooks on the way up started freaking out.
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April 29th
Paused Squat Buffalo Bar
155 x 5
155 x 5
245 x 3
245 x 2
335 x 2
335 x 1
385 x 1
425 x 1
Barbell Row off Pins
3 x 135 x 5
225 x 5
275 x 4
290 x 2
315 x 2
345 x 8 RIR 5-6
Lat Pulldown - Close Grip
200 x 8
220 x 8
Bent Over Low Cable Row (KG)
2 x 80 x 15
Pullups (Suicide Grip)
3 x BW x 15 (some asshole stole the damn dip belt)
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@KonsuTheTraveller (some asshole stole the damn dip belt)
What an asshole!
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April 30th
BB Skullcrusher
160 x 10 RIR 2
Tricep Pushdown w/ Lat Pulldown Attachment
2 x 57.5 x 10
Seated Face Pull w/ Lat Pulldown Attachment
2 x 95 x 15
Floor Press Paused
135 x 5
185 x 4
235 x 14 RIR 5-6
Popped my pec when I hit the J Hook with my 390 attempt on Monday. Was hoping it’d go away which is why I stayed quiet.
Working around the injury at the moment. Seems like I didn’t lose too much strength. I don’t really care, rehab it and let’s move on, lol.
Training partner showed up after he dipped for a month. Told me he didn’t like the other gym. At least he’s at this gym now.
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Sucks about the injury. That’s some damn strong floor pressing though.
Candy looks legit.
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Yup, that particular style is my weakness, love it. @KonsuTheTraveller is just following powerlifting royalty and using is a pre/peri/post WO.
Sorry to hear about the latest injury!
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@KonsuTheTraveller I hope your pectoral heals quickly.
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The last 2 days have been nothing but candy, cheese and pizza
I’m getting burnt out with this whole lifting thing. I had the thought cross my head last night thinking… “why?”… this was one of those 3AM Existential Crises moments and it was really introspective.
Lately I’ve been spending a lot more time with the wife, going out, exploring our old hobbies and I’m enjoying it.
Maybe it’s a sign to just chill the fuck out, dedicate my energy somewhere else, maintain the size and actually heal. I’m battling with 3 different tears and a strain at this point.
Most of the strength (all of it honestly) that I still do have and I’m maintaining, is MORE than adequate enough to grow, and is still stronger than like… 99% of individuals. I’m not even healthy enough to push it hard.
I can still squat 550, pull 405 and bench 405. I think my issue is a matter of priorities at this point.
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