Currently working with 2 injuries.
-
Partially ruptured patellar tendon - doctor said i didnt need surgery, and gave me physical therapy instead. Unsurprisingly, they did absolutely nothing to fix the issue. I kinda have the issue under control right now, and doing a lot of 1 leg press seems to be helping. Right now, its a hit/miss situation. Some squat days, it will be fine, and other days it will destroy my workout and the pain will be like when i just injured it.
-
Something is going on with my shoulder. I cannot do any incline presses. and db shoulder presses are outta the question. I can flat bench though. Unracking a close grip press hurts too.
Routine: 5/3/1
This allows me to get bigger and stronger without making current injuries kill me. Today was the ending of the 1’s week, so ill post the weeks workouts.
Deadlift:
185x5
225x3
255x11
Deficit Deadlift:
175x12
175x12
Single Leg Press:
35psx15
35psx15
35psx15
Hanging Leg Raises:
x10
x10
x10
Donkey Calf Raises:
160x15
160x15
160x15
Bench:
135x5
150x3
165x7
150x3
150x3
working on “bending the bar” to keep upper back tight. Shoulder was ok on this. Not great, but it was good enough to move the weight…
Smith Decline:
145x12
145x12
145x12
Dat chest pump
NG DB Bench:
45x12
45x12
45x12
French Press:
#50x12
#50x12
Yates Row:
170x12
170x12
170x12
170x12
170x12
Face Pull:
100 reps
Squat:
155x5
165x3
175x7
155x3
155x3
knee wasnt feeling great… hence the lower reps on 175, and not as heavy back off sets
sleep has been terrible, havent been keeping up with 1g ibuprofen/day
RDL:
135x12
155x12
185x12
205x8
Single Leg Press:
35psx15
35psx15
35psx15
Hanging Leg Raises:
x11
x11
x11
Press:
95x5
105x3
115x6
105x3
105x3
115x6 was a rep PR at around 20 lbs less than when i first did 115x5
Chinups:
+27.5x9
+27.5x8
+27.5x8
x12
really happy with adding 3 reps on these this week.
CGBP:
150x6
150x6
150x5
150x6
hit the uprights on the 3rd set and didn’t have a spotter, so racked
Skullcrushers:
#50x15
#50x15
Reverse Pec Deck:
7x15 w 60 lbs
Here’s how physique progression went so far.
150 lbs:
205 lbs:
at that point i figured out how to actually eat and train right, and dropped down to 178 lbs, much leaner and more or less the same strength
178 lbs:
have a lot of things i need to work on, but first i just gotta keep getting bigger overall, and then hit the weakpoints later.
Tis was Sunday
Squat:
155x5
165x3
175x7
155x3
155x3
knee wasn’t feeling great but w/e
RDL:
135x12
155x12
185x12
205x8
One Leg Press:
35psx15
35psx15
35psx15
Hanging Leg Raises:
x10
x10
x10
Donkey Calf Raises:
180x15
180x15
180x15
180x15
Deloads are dumb because I’m not strong enough to actually need to be lifting lighter after 3 weeks. Going to scrap em, and keep running the cycles after this week until i feel like i need one, take one, then keep running the program as is.
Tuesday:
Bench:
135x5
155x1
185x1
210x1
185x1
shoulder was feeling lil weird on 210
but, that was a PR at 20+ lbs less than when i first did it.
Smith Decline Bench:
135x12
155x12
175x12
Curls, Extensions, Skullcrushers, etc… i don’t remember the weights/reps for em
May 2nd, 2013:
Deadlift:
135x5
185x5
215x5
Deficit Deadlift:
185x12
185x12
fuckkkkk lower back pumps
DB RFESS:
15sx12
15sx12
15sx12
leg press was in use so did these. Really helped work the muscles near the knee that might actually be the root of my knee issues.
Hanging Leg Raises:
x10
x10
x10
Press:
65x5
85x5
95x5
85x5
85x5
Chinups:
+30x8
+30x8
+30x7
x12
x8
x7
CGBP:
95x12
95x12
95x12
changed my form up on this so hands are literally an inch apart really smokes tris
Skullcrusher:
#60x12
#60x12
#60x12
Incline Rear Delt Fly:
5x20
5x20
5x20
5x20
5x20
used the pink dbs on this. felt alpha.
Finally lifting moderately heavy again.
Bench:
130x5
140x5
150x11
Dips:
+25x13
+25x12
+25x11
Yates Row:
135x12
155x12
185x12
205x9
Decline Skullcrushers:
#70x12
#70x12
DB Curl:
30x12
30x12
Went through this quick because I gotta study for finals.
Deadlift:
185x5
215x5
245x10
the bar was really slippery didn’t bring chalk and hook grip even started failing around rep 6
Deficit Deadlift:
195x12
195x12
these are getting brutal
Lunges:
#20x12
#20x12
#20x12
no RFESS since knee was feeling a little weird. Knee felt good w these but my ass is already sore.
Rope Crunches:
???x20
???x20
???x20
???x20
???x20
Donkey Calf Raises:
220x15
220x15
220x15
220x15
slow and controlled. machine goes up to 500, so lots of room for progression here.
Press:
65x5
85x5
100x9
85x5
85x5
lack of sleep + high stress from finals = not good
Chinups:
+30x9
+30x8
+30x8
liking the increases I’m seeing with these on a weekly basis
Incline CGBP:
115x8
115x8
115x6+3
next time i think I’m just gonna rest pause this movement with a 11-15RP
Incline Skullcrushers:
#50x15
#50x16
#50x15
Hammer Curls:
30x10
30x10
30x10
Incline Rear Delt Fly:
10x12
10x12
10x12
10x12
10x12
Squat:
135x5
145x5
160x10
145x5
145x5
lower back was a little tight today, and these were a lot slower than usual. Considering putting a 2.5 lb plate under my heels to make em hit quads more, and to prevent squat mornings i end up doing when trying to do low bar. first time squatting in 2 weeks, and legs are already torched.
SLDL:
135x12
135x12
135x12
Leg Press:
2px50
Cable Crunches:
10/16x15
10/16x15
10/16x15
10/16x15
Bench:
135x3
145x3
160x8
145x3
145x3
shoulder wasn’t feeling great but 5 reps over required goal isn’t bad… 2 more would have been ideal
Dips:
+35x12
+35x12
+35x14
Yates Row:
135x15
185x12
210x10
135x20
last couple reps on 210 were sloppy
Incline Skullcrusher:
#60x15
#60x15
#60x16
DB Curl:
30x12
30x12
Preacher Curl:
??x12
Deadlift:
185x3
225x3
255x11
Deficit Deadlift:
205x5
205x5
cutting reps down on these so i don’t feel like I’m in my death bed after.
Lunges:
30x12
30x10
30x10
going back to 1 leg press
DB Lying Leg Curl:
20x15
20x15
gym don’t have a lying leg curl, saw some guy doing these so tried em took me 10 min to figure out how to get the thing in place without losing it every 2 reps.
Hanging Leg Raises:
x10
x10
x10
Rope Crunches:
10/16x20
10/16x20
Donkey Calf Raises:
240x15
240x15
240x15
240x15
Press:
90x3
100x3
110x6
100x3
100x3
w0w last time i did this weight i got 110x8, guess this is what happens when you sleep for 4 hours, and have literally no food before lifting. i think I’m gonna stop going to failure on deads too… that might be why my lower back was so tight today.
Chinups:
+32.5x8
+32.5x8
+32.5x8
BWx14
atleast these went well.
Smith Incline CGBP:
125x8
125x8
115x12
Incline Skullcrusher:
#60x18
#60x15
Hammer Curl:
35x12
35x12
Squat:
150x3
160x3
170x10
160x3
160x3
SLDL:
155x12
155x12
155x12
155x12
Abs:
4x15
does anyone read this? because the only reason i log online is because of getting feedback on what i can do better, and if thats not working, id rather not waste my time posting when my notebook works much better.
