Week 3
Squat - 455 x 10 , Paused Squat 515 x 2
Paused Bench - 375 x 3
Larsen Spoto Bench - 305 x 7
Floor Press - 250 x 20
Barbell Row - 395 x 8
Hyperextensions - 240 x 10
Sumo Deadlift - 480 x 5
Week 4
Squat - 455 x 12 , Paused Squat 530 x 2
Paused Bench - 385 x 3
Barbell Row - 405 x 8 or 425 x 5
Hyperextensions - 240 x 12
Larsen Spoto Bench - 315 x 7
Floor Press - 255 x 20
Sumo Deadlift - 500 x 5
Like the last block- foundational building subject to change. I still don’t feel like I am ready yet to go all out. I’m close though… I think this block and another block for a total of 6 more weeks is going to be enough.
The squat is the primary focus right now. I say this because in October of 2023 I did this -
10/25
Raw Back Squat
225x3
315x3
405x3
425x3
440x12
500x5 on my deads shouldn’t be a struggle. Which is exactly what I want and need. Things can change rapidly though. Its why I’ve been a bit reluctant with wanting to write a progression out. But someone like me operates the best with numbers to aim for.
I originally thought of doing a 475x8 → 490x8 progression on the squat but my training partner thought that was way too aggressive for me right now, which I agreed with. He thinks pushing the reps with 455 would be better.
Foam Rolling (Lower & Upper Body)
Hip Airplanes
Other Hip Mobility Shit idk what to call it
Trunk Twists
Laterals Banded
Good Mornings
Single Leg Hatfield Squats
Kettlebell Leg Raises
Single Leg Jumps off 12" box
Kettlebell Swings One Arm
Kettlebell Cossack Squats
Squats
Deadlifts
Bird Dogs with Kettlebell
Internal and External Rotations
McLeod Flies
Chest Flies
Band Pull Aparts
Overhead Band Pull Aparts
Pushups
External Rotations Isometric Holds (Lying Flat)
Behind the Back IR/ERs with Orange Stick Thingy
LISS Cardio 15 mins
Got quite a bit of a pump from this surprisingly. Good thing though. I feel alright. I felt a little bit of something weird while moving around. A bit of a sharp sensation that was there for a split second when I was moving and went away once I stopped immediately and dropped it.
I seem fine right now though. I’m not sure what that was but it was a jolt that made me stop for a bit… Maybe my hip flexor tensing and twitching suddenly?
Lateral Side Jumps off 12" Box
Single Leg Jumps off 12" Box
Hip Airplanes with 25lb Kettlebell
Bird Dogs into Twists with 25lb Kettlebell
Cossack Squats with 25lb Kettlebell
Slalom Hops
Lateral Switch
Plyo Pushups
15 mins Liss Cardio
I also did a lot more banded and isometric work with the shoulders and just in general. Its just too much to log.
A few observations I’ve picked up over the weeks. Most of my DOMS I’ve had in the lower body is almost completely gone, especially in the hips, glutes and low back which I assume was because they were compensating for my Psoas.
I don’t think it’s a coincidence that the addition of more demanding stability exercises have a part to play in this. I’ve been spending the last few weeks trying to “lock in” my rehab routine. I think I’m starting to find the formula that works for me as chaotic as it is.
Also. This is the first time I’ve added in focused lateral work. The drills and plyometrics showed some glaring coordination issues that quickly got resolved as I repeatedly worked through it. I know this will get better as the weeks go on.
I’m happy to say that I can twist, bend, crouch and cut some sharp angles pain free. I actually found myself not even thinking about my rupture or worrying about a tweak. I just… Kinda started moving… Dare I say almost like I wasn’t even hurt.
Paused Comp Bench
375 x 3
385 x 3 lifetime raw PR RPE 8.5
Barbell Row
2 x 315 x 12
Sitting Face Pull (KG)
2 x 95 + Two 50lb dumbbells (320) x 15
Crossbody Lat Pulldown (KG)
2 x 85 x 10
Single Arm Lying DB Skullcrusher
2 x 80 x 8
90 x 5
I stayed light on the rows because my Psoas was getting way too tight for my liking. I had a gut feeling. I’m more excited about that bench PR tho.
my training partner thinks I could hit around 425 if I was amped to the max, 385 didn’t really move fast but it wasnt grindy slow either. It gives me a goal to aim for.
The 90s on Skullcrushers were insanely heavy but I got some reps in to prep me for next week. I’m capping these at the 100s though. At a certain point it feels like I’m about to tear my tricep off the bone on the last few reps.
Thanks brother super unexpected but bench has been progressing nicely. my original plan was 385 for a triple week 4 but I’m definently an “opportunistic” lifter when the moment arises.
The biggest issue right now is the tendonitis I’m getting in my elbows and shoulders after squats. that’s going to be a killer. I did a lot of different things on that Friday and it seemed to open up my shoulders just enough to save them for my press though
Paused Larsen Spoto Press
235 x 3
265 x 2
2 x 295 x 5
Floor Press - Close Grip
250 x 20 RPE 8
Single Arm Lateral Raise Machine
170 + 40lb dumbell (200) x 10, 12 (Miscount)
Seated DB Concentration Curl
2 x 70 x 9
Single Arm Hammer Curl (KG)
2 x 57.5 x 8
One Arm Row Cable
220 x 8 (Did not feel good. Drop this.)
Swap
Crossbody Lat Pulldown (KG)
95 x 10
Single Arm Rear Delt Flye Machine
2 x 260 x 20
Chest Flye Machine
2 x 135 x 20
Two set, lower rep training seems to be working pretty well. I’ve switched my focus from powerbuilding to pure powerlifting & strength and not worrying about what weight class I fall in. I’m much happier.
Bench Competition Grip
345 x 1
375 x 1
405 x 4 RPE 10 Lifetime PR
Barbell Rows
355 x 5
400 x 8 RPE 6.5
Seated Face Pull (KG)
2 x 95 + Two 50lb Dumbbells (320) x 10
Single Arm Lying DB Skullcrusher
2 x 90 x 8
405 x 4 im counting as semi raw. I’m not using the elbow wraps over my elbow, they’re acting as tendonitis cuffs right above my forearm because of squats, no support being given. Pauses where inconsistent, but it was still a mix of touch and go and pauses.
Yes very narrow and my toes are flared out dramatically. It isolates the adductors. Yury Belkin recommends it for Stefhi Cohen as an accessory to bring up her adductors for the deadlift but it’ll also help your squat obviously.
