Week 5
Pin Press - Comp Grip , Mid Point
135 x 10
185 x 10
225 x 10
245 x 10
275 x 15
315 x 12
Cable Y Raises 140 2x8
Dumbell Preacher Curl 80s 1x5 (fuck that was heavy)
Bicep Curl Using Lat Pulldown 80 2x12
Dumbell Hammer Curl 100s 2x8
Reverse Delt Flye Dumbbell 95s 2x8
Neutral Grip Row 300 2x12
Life has been pretty shit lately but at least I’ve got the gym. Sunday will be my second hardest day and I’m already nervous lol.
I’ve been gaining a few haters at work as of recently. Lots of projecting and coping going on. I won’t lie and say it hasn’t been mentally exhausting and irritating.
Tnation has always been a safe haven when I’ve been dealing with bullshit.
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I have been doing what I do for 30 something years. Suddenly I have realized there are a group of 30 somethings muddying the water. It is partially a popularity contest and partially a dick swinging contest. One fellow is trying to over compensate for his 400 lbs. stature. He cannot out physically fit me, so he tries to be my intellectual superior. One day I just said fuck you I am going fishing. I have never tried to sabotage a co teacher, to be honest I do not know how to play the game. I told my daughter about it. She let me know she wanted to meet him. I am pretty sure she would make him cry.
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This is one of my issues I run into. Powerlifting is good for coping but I cannot do it every day. And I am someone who goes psychotically hard, even more so when I’m dealing with shit. Obviously that’s not sustainable daily so maybe picking up on a physically low stress hobby would do me good. Still have yet to find that unicorn.
I think in my situation it’s a dick measuring contest for a couple guys. I’m too nice, caring, and compassionate to say much so I laugh it off, maybe that’s my flaw or maybe those are just my values I’ve been ingrained with. Im already a walking zombie from all the training I do, so its hard for me to even have the energy or anger to respond in those instances.
With another coworker it’s a woman. I’m not sure if she is jealous or also coping (or both). Maybe she sees the physique and the wedding ring and hates that.
Maybe that’s just my sign I’ve finally made it to the point that I can be attacked for my physique or physical appearances.
There is a lot of ignorance from all of them. I find it really funny.
told my daughter about it. She let me know she wanted to meet him. I am pretty sure she would make him cry.
You should do it
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Thanks.
I was really hoping the rogue power bar would be stiff. From first hand experience it was NOT stiff. The whip was insane at the top and bottom, and felt like a bouncy castle.
I can’t even imagine working up higher in wraps. I always get 50-60 pounds extra. I may get folded on the walkout alone lol.
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Little douches hate in when you come into the organization and don’t even perceive their little douche pecking order.
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week 5
Pause Bench - Comp Grip
135 x 10
185 x 8
225 x 6
255 x 3
275 x 2
295 x 1
315 x 1
2 x 335 x 7 RPE 7
Barbell Rows
225 x 8
315 x 5
365 x 3
405 x 5
440 x 5
425 x 5
Cable Y Raises 170 3x8
One Arm Incline Dumbbell Bench 85s 2x12
One Arm Pushdowns 220 4x8
Face Pulls 250 2x20
Pin Presses definently fatigued me. Bench felt terrible. Squats caught up to me. Not a big deal though. Still bouncing back.
The slow, almost tempo reps definitely fucked me up. I just felt way too much pain in the elbows and forearms.
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I had a parent let me know I was obviously a narcissist because I lifted weights. This if course was when I was younger. I looked different. I do not recall having a response.
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I figure if I ignore people the issue goes away. I can vigorously defend myself if need be. And I can spot a lie before it even comes out of someone’s mouth. But, like I typed, I have never tried to submarine a person’s job. Hence, I do not understand the behavior.
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This is what I’ve been doing. Hasn’t resolved everything but it’s better than before.
Honestly though, the negativity can be exhausting but I’ve been using it as motivational ammo towards my pursuits in powerlifting. Maybe its just what I needed.
I understand that feeling. For me it’s almost a shock factor. I forget how to think lol.
end week 5
Sumo Deadlift
45 x 15
135 x 8
225 x 5
325 x 3
405 x 1
495 x 1
545 x 1
585 x 3 RPE 7
Neutral Grip Lat Pulldown 220 2x20
Chest Supported Row 4plates 2x10
Dumbbell Preacher Curl 60s 3x12
Dumbbell Hammer Curl 90s 3x12
Honestly. Not sure how I survived week 5. This is 6.5 months post psoas rupture. This type of tonnage within the same week was a stretch.and I wasn’t sure if my body was ready yet.
I’ll probably do a write up when I’m not dead tired.
Deadlift form has changed a lot since the old days. A lot more upright. A lot less back rounding.
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Really glad I made it through this block. A lot of this was foundational building. I was pretty meticulous with logging and tried to be as accurate as possible on RPE, I was essentially using these 5 weeks as a way to establish my “true” working weights again for S/B/D after so much time off.
Next block will consist of 5s for the Paused Squat, 5s for the deadlifts and bench training will be varied because that’s the nature of the bench. I will be trying to add a lighter paused deadlift day friday and will keep Sunday as a heavy deadlift day. The Friday will also consist of the SSB Squat. I tried Highbar and realized it was fatiguing my quads way too much for Sunday’s Pull.I’m already a quad dominant squatter too, so there’s no need for this. It was worth a shot though. Rows will be kept in.
The Bench will revert back to pure submax work, working with 7s, 4s and 5s alot. I enjoyed doing heavy singles and I’m a big believer in doing heavy singles especially on bench to work on a way different groove but I didn’t get up where I did doing solely singles. Pin Presses and Close Grip Bench will be kept in rotation.
Outside of that, there’s really not gonna be much changes, one or two additions of accessories for injury prevention purposes will be added, the incline dumbbell bench and some direct hamstring work, some accessory swaps..
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week 1 Deload
Pause Squat - Beltless
135 x 15
185 x 10
4 x 225 x 5 RPE 0
Pause Bench - Comp Grip
135 x 15
185 x 8
235 x 5
255 x 5
275 x 2
295 x 2
4 x 315 x 5 RPE 3
Pause Bench - Red Bands
135 x 4
185 x 4
2 x 225 x 5 RPE 1
DB Shoulder Press 60s 2x15
BTN Lat Pulldown 160 2x15
One Arm Pushdowns 50 2x15
RDL 225 3x5
Bench is moving like butter. Squats will most likely be on the back burner as I focus more on my Push/Pull this block… I’m still figuring out my progression.
First time I’ve had Tuesday off so I hit the gym with my training partner again.
RDLs will be my replacement for split squats. Yes 225 for sets of 5 felt hard.
That is a huge issue and I’ll be working on bringing this up. I might shift accessories around on certain days, week 1 is honestly my “fun” week. I like adjusting things
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week 1 Deload
Paused Close Grip Bench
135 x 12
185 x 6
225 x 5
275 x 3
315 x 2 RPE 2
3 x 285 x 3 RPE 1
Seated OHP
135 x 12
185 x 4 (probably the worst hand off I’ve ever had in my life)
2 x 205 x 5 RPE 3
Cable Y Raise 165 2x12
One Arm Incline Bench 50s 2x20
Bicep Curl Machine 70 2x15
DB Hammer Curl 70s 2x15
One Arm Cable Row 170 2x8
Holy fuck my spotter almost blew my shoulders out with 185. He yanked it out and THREW me like 4 inches forward. Basically had to reverse Curl it back into position… I was pissed but didn’t harp on the guy. I’m grateful it wasn’t with something like 260.
Blasted through this pretty fast. Aches and pains are slowly clearing up.
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last night
SSB
180 4x3
Paused 2ct Bench
110 1x3
Yep this is all I did. Got out of work at midnight. Haven’t been eating enough (honestly I’ve been in a deficit). Feel exhausted and was in pain the entire time.
Adductor pain came back tenfold. Sure the deficit didn’t help. I feel alright right now. I obviously have some sort of tendonitis.
I’m taking another deload week after this week. I’m staying off compounds completely outside of bench. Whatever is going on in my adductor is seriously hampering my plans. At least I can always be a bench only guy for a bit lol.
I was ORIGINALLY supposed to be trying this gym out for my deload week. But I couldn’t get heavy enough on my bench and I didn’t even deadlift so… Gotta try it out again when I’m healthy. They have a Kabuki Bar, Kilo Plates, Eleiko competition benches and IPF bars
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Thank you, I don’t feel very strong at the moment, just crippled 
This last year or so I’ve noticed that I put the lean tissue on pretty quickly. Wish it was like that for my strength lol. Maybe bodybuilding movements are on the menu for a bit while my tweaks clear up. Dunno yet. I seem to be able to constantly progress near linear on all the smaller accessory movements.. so there’s a lot of growth to be had there.
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There’s probably not much you can do about it, but lack of sleep is probably contributing to your injuries
Holy shite!
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Sumo Deadlift - Beltless
45 x 15
3 x 125 x 5
215 x 5
315 x 4
395 x 3
485 5x3 RPE 4
2CT Paused Bench
135 x 4
185 x 4
185 x 4
185 x 4
225 x 2
275 x 5
295 x 5 RPE 4
315 x 2 RPE 4
Lying Hamstring Curl 130x10, 170 2x10
Wide Grip Lat Pulldown 250x8, 290x8, 220x20
one Arm Cable Row 180 2x8
One Arm Pushdown 190 2x8
Bicep Curl Machine 100 2x8
One Arm Hammer Curl 120 2x8
Okay well. I had no pain doing pulls. Guess I’m push/pull for a bit lol. I think I figured out what it is though because I did a different set of prep work.
I did end up just getting a membership to 24hr fitness. There was some drama that happened at that other gym. Long story short the owners don’t like me. I expected that though because they also kicked out my training partner. The Powerlifting Gym is in Denver, a 40-50 minute drive there every other day is expensive. I don’t know if I’ll go for that one, seems situational.
One thing I’ve never liked about commercial gyms is that it’s got a bunch of assholes.
Edit: Big technical changes on my pull. Much wider, almost toes to bar. I got so much more speed and power this way now it’s just a matter of mobility and enough volume to get some practice in for more efficiency.
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Definitely a factor. I do get my full 8 hours every night but I also know how unhealthy it is to be going to bed around 5 or 6am regardless of sleep, just isn’t natural. At this point I might as well work overnights.
I do think it’s a stiffness and overuse issue from work, I’m hoisting and throwing things a lot. My legs are obliterated by the end of the night.
I’m just going to have to work around it and not bitch and moan though so it’s okay.
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