Returning from injury

brianthebard

Today;
Shoulder press; warm up with bar, 40x5, 50x0 push press 50x4x2.

Squat; 50x6, 60x6, 90x20(!)

Machine row; 3 sets of 8, didn't check the weight*

Face pulls, 26, 3x10

pull down abs, 36x3 sets, various reps (16 was the most, in the last set)

Training partner is mad on going for 1rm's atm, wants to see how much progress we've made. Pressing has always been a weird one for me though, I could rep away with 45, but for some reason I struggle hugely with 50? Same with the bench, 70 feels grand, 75 is a fail. Its odd that I can deal with a weight so close to fail level relatively easy, so maybe its something I'm doing wrong? Lately I'm starting to think I just need to concentrate on the gunz for a while, see if that would help. Believe it or not direct bi and tri work is something I'm often neglectful of, unlike 99% of the rest of the gym. Maybe they're on to something....

Sooooo glad I didn't go for 92.5, was still a little drained after the max attempt the other day. Hard, very hard, but doable. Still need to work on using the belt, make it count, I'm not pressing my belly out on all reps as much as I could.

*Not entirely sure what weight was on the row machine, 70 or 80, was so bollixed after the squats it took a while to recover. Also, man I wish I had some wrist wraps. When I get the set up right its fine, but most of the time there's a bit too much pressure on them.
Got to start adding in shoulder dislocates and glute ham bridges beforehand also, think that could help the squatting a bit.

Not sure how the next week or so will go, have an exam tuesday and other deadlines to look after. Then home for a few days, possibly test deadlift max, and then go try 5/3/1 for the summer. I know I'm jumping on the bandwagon here, but looking at the percentages you train with, it makes sense for my back that I use this system.

Malteaser!

brianthebard wrote: »

Pressing has always been a weird one for me though, I could rep away with 45, but for some reason I struggle hugely with 50? Same with the bench, 70 feels grand, 75 is a fail. Its odd that I can deal with a weight so close to fail level relatively easy, so maybe its something I'm doing wrong? Lately I'm starting to think I just need to concentrate on the gunz for a while, see if that would help. Believe it or not direct bi and tri work is something I'm often neglectful of, unlike 99% of the rest of the gym. Maybe they're on to something....

I'm the EXACT same! For months I was benching 35kg for numerous reps but I'd fail with 37.5kg! I just pushed the bench hard and often (Smolov Jnr) and it came up really quickly!! I still have the same problem with military pressing, seriously quick drop off rate with them!!

brianthebard

Actually I did something like that before, using weight I knew I could handle for lots of reps, and did about 60-70 reps each time I benched for about 3-4 weeks. It helped a bit but not a huge amount. Was thinking of using 3x3 for the next few weeks and then machine presses afterwards for hypertrophy, might be worthwhile?

Malteaser!

brianthebard wrote: »

Actually I did something like that before, using weight I knew I could handle for lots of reps, and did about 60-70 reps each time I benched for about 3-4 weeks. It helped a bit but not a huge amount. Was thinking of using 3x3 for the next few weeks and then machine presses afterwards for hypertrophy, might be worthwhile?

Woah, well I wasn't using that many reps but I was benching four times a week. Very briefly, this is how it was structured:

weight x sets x reps

Day 1: 70kg x 6 x 6
Day 2: 75kg x 7 x 5
Day 3: 80kg x 8 x 4
Day 4: 85kg x 10 x 2

You add between 2.5kg - 5kg per day per week for three weeks, though I found I was actually able to extend it to a fourth week and by the end I managed 40kg x 10 x 2. (I had failed with 37.5kg before I started the program).

brianthebard

Excellent stuff, I might try that before going with the 5/3/1. I think the 20 squats have done a hella lot for my conditioning, any day I go into the gym and don't do them I feel like I can do ****loads, whereas before I'd be wrecked after a push pull squat/deadlift session. I really really really want to see my press numbers start moving up, squat and deadlift have always taken care of themselves, its about time I gave the upper body some love! :P thanks for the suggestion.

jayoo

Buddy how do you find facepulls?

Malteaser!

brianthebard wrote: »

Excellent stuff, I might try that before going with the 5/3/1. I think the 20 squats have done a hella lot for my conditioning, any day I go into the gym and don't do them I feel like I can do ****loads, whereas before I'd be wrecked after a push pull squat/deadlift session. I really really really want to see my press numbers start moving up, squat and deadlift have always taken care of themselves, its about time I gave the upper body some love! :P thanks for the suggestion.

Good plan batman!!

As for assistance work with it, it's deffo gonna be to too much to go hell for leather every day, in fact the program itself suggests it be kept to a minimum. So the days that I wasn't going mad, I'd do ab pulldowns and other core work, then on the other days I'd do dumbbell presses and incline pressing or close grip benching and paused benches.

brianthebard

jayoo wrote: »

Buddy how do you find facepulls?

They're great!

Malteaser! wrote: »

Good plan batman!!

As for assistance work with it, it's deffo gonna be to too much to go hell for leather every day, in fact the program itself suggests it be kept to a minimum. So the days that I wasn't going mad, I'd do ab pulldowns and other core work, then on the other days I'd do dumbbell presses and incline pressing or close grip benching and paused benches.

Very good, I'll have a look through your log again to get an idea it all looks and maybe start doing a lot more benching for a while. :P

Hanley

Dunno if you've ever heard it or not, but if you want to bench more (weight) then bench more (often)!!

Specialisation programs tend to work so well because you focus all your energy and recovery on one lift!

itsallaboutheL

Malteaser! wrote: »

Woah, well I wasn't using that many reps but I was benching four times a week. Very briefly, this is how it was structured:

weight x sets x reps

Day 1: 70kg x 6 x 6
Day 2: 75kg x 7 x 5
Day 3: 80kg x 8 x 4
Day 4: 85kg x 10 x 2

You add between 2.5kg - 5kg per day per week for three weeks, though I found I was actually able to extend it to a fourth week and by the end I managed 40kg x 10 x 2. (I had failed with 37.5kg before I started the program).

Loving it, im sooo doing this!!

brianthebard

Today;

Bench; warm up with bar, 60x6, 65x6,6,6,6,6,4(fail)

Deadlift; 80x6, 100x6, 120x4, *belt* 140x2, 160x1, 170x0

pull down abs, 33kgx3 sets (aimed for about 20 reps)

triceps pulldowns for the lol

Probably start with bench a bit heavier than I should have, will perhaps use 65 next time around or even drop it to 62.5. Deadlifts were pretty ok, lost my bottle with 170, it came off the floor but felt too slow and wasn't sure my back would be ok. Its pretty stiff now but not that much sorer than the last day I deadlifted or last weeks 1rm squats. Little disappointed I only added 10kg to last years pb, considering I was using chalk and a belt this time round. I figured the squatting would've worked it up higher, I guess my lower back is still quite weak. Just had a contrast shower to see if I could get some blood flowing, but my erectors still feel angry with me. I took some pics of my back before and after the shower, might post one or two if they are clear.

I've been thinking about deadlift form a lot lately. I noticed that most people in their videos have their knees over the bar, but its possible for me to keep my shins almost completely perpendicular to the bar and still reach down and grap it. I'm not sure if that's odd, or a bad idea, but it seems to keep my lower back from hyperextending at the bottom of the lift, which I can't stop if my knees are over the bar. Makes my upper back round a bit more though I think, at least it felt that way today. I'm thinking about whether I should make the switch to sumo dl's, it would be the same stance or a little wide than my squats so I'd be fairly used to it even if I don't deadlift too often, and it would shorten my rom significantly. Also think I might be able to keep my lower back in a better position.

DM-BM

brianthebard wrote: »

Little disappointed I only added 10kg to last years pb, considering I was using chalk and a belt this time round.

You've not lifted for 10 months and are disappointed with a 10kg pb after a few weeks back lifting?:eek:

Don't get too greedy like.

I know that if I stoped for 10 months, I doubt I'd be back to where I left off after a few weeks, nevermind venturing into new territory.

brianthebard

I know, but with the belt and chalk that alone should've been worth the extra 10kg, plus I guess since I found I hadn't lost much strength when I went back that I would've liked to have seen some big gains, especially with the amount of squatting I've been doing. I guess my diet hasn't been up to scratch either though so you're right, I should be happy with what I got. And I am, it was a pretty easy lift, I guess I just always want more!

BossArky

brianthebard wrote: »

I'm currently 94-5kg in tee and jeans, six foot, and 23.

Are you looking to bulk up or or decrease bodyweight? Or, is that something you are not concerned with if the lifts are increasing?

brianthebard

Well I expect to see some muscle gain over the coming months. Not hugely concerned about weight loss, but it would help if my lifting belt fitted better!

BossArky

Lol, was just wondering if you are gonna do a Hanley or a Drifter :pac:

brianthebard

Yesterday (from memory so bear with me)

Bench 65x6rx3s

Incline bench machine 40x8, 50x6x2.

Assisted chin ups, bw-19x4, bw-26x4x2.

Row machine 70x8x3.

Forward lunge/reverse lunge combo thing 24kg bells, 4,4,3 (grip really gone at this stage on right hand)

face pulls 26x10x2, then face pulls with scap retraction, 16x10x2.

Pulldown abs, 36x3 sets, high reps (didn't count them)

Think that was it, nothing else of consequence anyways. We were waiting for the squat rack for ages but it wasn't going to happen. Lunges were a good idea anyways, just need to bring straps from now on so grip isn't the first thing to go. I like the forward/reverse mix, could be a couple of things done with it. scap retraction face pulls are cool, might be a good idea to hold it at the top position as well. Incline machine was way harder than I expected it to be, the chair position is almost like a seated shoulder press though, its not something I've worked on much before. Was out last night for a class party, so while I ate some good food I don't think it could've been called an ideal recovery night, unless red wine is the new post workout supp of choice.

A note on how I felt after the deadlifts; sore. Back was very tight but just muscular so acceptable. Even had really sore lats which I never get from deadlifting, don't think we did anything else for the back that day so it must have been them. Interesting.

Hanley

BossArky wrote: »

Lol, was just wondering if you are gonna do a Hanley or a Drifter :pac:

Hahahahahahaha sneaky!!

Although a Hanley could now also be considered a Drifter as I'm in the process of dropping some weight....

brianthebard

Today;

row machine 40x10, 60x10, 70x8x2.

bench; 65x3,3,3,3.

box squat; 60x2x5, 65x2x5, 100x5.

ez curls; bar+20, 3x8

seated powercleans; 8kg dbs 3x8

500m row for time, 1.50

I had initially wanted to do as malteaser suggested with the bench but then realised that because of everything going on this week and then going home at the weekend I was all over the shop. Decided instead to just bench every day this week, without following her plan :rolleyes: . Had meant to do a few more sets but the squat rack freed up and we were over there before anyone else could. Gym was crazy busy today. Box squats were just to give training partner a way of getting the right depth every time, nothing exciting there. I used the same weight on the bar for most of the sets as him and tried to come up as fast as possible, seemed to do the trick. tried some glute ham raises (well drops) off the lat pulldown machine, damn near tore my hamstrings off they seized up so hard trying to hold me in place. Interesting feeling. Rows were just something different, going to start with 1 500m at the end of every workout for the next week or two, then add in 2, then 3, etc and try to build it up like that. Not much else to it, purposely easy day.

brianthebard

Today went something like this;

shoulder press warm up, 40x6.
jerk(sort of) 40x6.
push press 40x6.

lying bench row; 52.5x6x3.

trap bar deadlift; (assuming bar is 20kg?)
60x5x2, 100x5.
snatch grip deadlift;
60x6x2.
Sumos;
60x6.

shoulder death/delts triad/whatever you're calling them yourself;
2.5kgx15, 2.5x10.

Calf raise machine;
50x10x3.

roman chair leg raises/reverse crunches;
3 sets of 8.

Went home for a few days after all the stress of exam, essays and proposals for the last month or so. Completely vegged out. Training this week will be erratic, have to go home again at the weekend. Just messed around with shoulder press, was knackered after the "jerks" from holding the bar in the air so long. Must switch to dumbbell or seated or some other variation for shoulders for the next while, or even just drop them and do bench and shoulder/bench assistance work.

Tried out a few different ways of deadlifting, trap bar will be great whenever I have it, snatch grip is a useful substitute, a means of using less weight and making the lift harder. Although 60kg was pretty light for these, will try 80kg next time. Sumos were just to try them out again, see what position they put my back in. Seemed fine, just need to start stretching groin muscles more often, could be holding back the pull around midway.

shoulder thing ****ing killed, think I needed to start doing something like this. Rows felt really hard, think I only used 40kg last time (will check now), again more variations needed. Not sure when I'll start 5/3/1 or if I should wait another month, will talk to my training partner about this next week.

brianthebard

Had to go home again at the weekend. Back in the gym today, felt terrible. Went like this;
Bench;
barx2 sets, 60x3, 65x3, 70x1, 65x3, 60x3.
Trap deadlift;
60x4, 80x4,100x4, 120x1,1.
Lat pulldown machine, shoulder blades pinched;
20x8, 40x8, 60x8.
shoulder death;
2.5x15, 2.5x10.
calf raises;
50x3x8.
curls;
5ft bar(?)+10kgx2x8.
one legged deadlift with rotation*;
2kg medicine ball, 3 sets of 3 on each leg.

Today was pretty sucky, its pretty hot as you may have noticed, and 100 times hotter and closer inside. Went into elite gym so we were the only ones there, but its even worse cause there's no air moving around. Anyways.
Bench-sucked, too low couldn't get set up. Would like to jsut get rid of benching for the next month. blah.
Deadlift-ok, but no chalk made 120 much harder than it needed to be.
Pulldown-felt better than normal, will keep this.
*this was a rehab exercise that the physio gave me, and its excellent. Really really good, hit me in all the right ways, stabilisation, rotation/obliques, great stuff.

Also trying to clean up diet, had 200g of carbs yesterday which sounds like a lot but was only 26% of total intake, and so far today I've had 116. Yesterday was sucky though, felt hungry less than an hour after eating each time. Todays been better so far.

brianthebard

today;
Bench; 30kg warm up, then 60x6,6,6.

Box squat, parallel or just under;
40kg warm up, 60x6, 100x4, 120x3, 60x10.

lying row;
50x8,8,8.

calf raise;
50x12, 70x12x2.

ab pulldowns,
33x8,x10.

tricep pulldownsx3 sets.

Bit of everything and anything today. Sort of stuck in between places atm, want to start 5/3/1 but waiting another week, tempted to do 20 squats for another session or two but it would be so brutal, not sure I could. 100kg felt ok today, but also felt like I was a long way from handling that for 20. Just keep going I guess for another week, do some things I've neglected like ab training and calves and other stuff usually left in the box marked "ghey" and then move on.

itsallaboutheL

Is it just me or are you lifting half the weight you normally do??

brianthebard

Lol yes and no. 120kg was a decent working set, probably could've gone for more sets but just didn't feel bothered today. Feel wrecked all week and don't know why. Benchwise I wanted to do higher reps today (which I did, sort of) and do some rolling db extensions, but someone else was taking up the benches (there's only two in the elite weights room). I think I really felt the benefit of the belt when squatting in its absence today. But like I said, sort of drifting along waiting to start 5/3/1. Was waiting for my training partner to read the manual but maybe I'll just start it next week and drop it on him.

itsallaboutheL

i'm going blind i completely missed the 120,

by anychance do u know a red head called Dee?

brianthebard

Nope.

brianthebard

Today;
Incline Bench;
60x4,2, 55x6, 50x6x2.

Box squats (below parallel)
40x8, 60x6, 80x6, 100x4, 125x2.

lat pulldown, with shoulderblades pinched;
55x8, 50x8x2.

facepulls 26x10x3.

ab pulldowns;
38x3 sets (must start bringing a notebook and writing this down properly)


Think that was everything, seems a little less than I thought at the time. Happy enough with the squats, could perhaps have gone for a third 125 but my knees were going in rather than tracking out, which is unusual for me, so I decided not to chance it. Perhaps my ass was asleep or something from sitting down for 6 hours or so beforehard, working in the library for the next while and sitting even more than usual, less opportunity to get up and walk around. All squats done beltless, and felt pretty strong but don't think I'll go heavier without the belt. Won't need to now that we're starting 5/3/1 next week, will probably use the belt for the work sets in that. Back seems to be improving though, hardly any stiffness after the squats today.
Pulldowns felt really good. Tried suitcase deadlifts today but couldn't get it to work out, too awkward. With a db (which we tried before) its too easy cause you don't need to stabilise much, with the barbell it keeps falling behind me for some reason. If I get a chance to try it with the 5ft bar I will, might work better.
Was happy enough with the bench too, partner loaded the bar up and I was sure it would be too heavy to do anything with. Incline bench seems easier to set up and stay tight than regular for me, think its the way the benches are built or something. Anyways its in for the next month.
Ordered some wrist wraps from irish-lifting today, looking forward to squatting with them. Going to US in september to visit my girlfriend, reckon I'll make some orders on liftinglarge.com between now and then and collect them at her house rather than pay delivery.

brianthebard

Today;(the above post was actually wednesdays lifting :rolleyes: )

Seated db shoulder press;
12.5x8, 17.5x8,7,6.

Snatch grip deadlift (hands outside rings);
60x6, 80x6, 90x3,3, 100x3.

Lat pulldown machine;
60x8,8,10.

calf raises;
70x12x3.

shoulder death;
2.5kg bells x15,15.

some curls.

Not bad days work considering I was somewhat hungover beforehand. Was the best cure for a hangover I've ever tried though, glad I went. Was very happy with the deads, could have gone for more. Belt would make things even better. Also the shoulder press, form might have been a little loose, so will work on that, but was decent weight all things considered. Probably should've done rows instead of pulldowns, blame that on the hangover. Back felt good afterwards, no real soreness. Happy days.

brianthebard

Military press;
25x5, 30x5, 35x10(wrist wraps for this one).

Seated db press;
12kg bells, five sets of 10 reps.

Face pulls;
23.75, 4 sets of 10.
21.25x 1 set.

Assisted chin ups.
-33kg, 2 sets of 10.
-40kg, 5 reps.

One legged deadlift with rotation;
2kg ball, 2 sets of 12 reps( or six reps depending on how you count them?)


So started 5/3/1 today, not sure I've got it 100% right wrt assistance but we'll iron that out over the week. Also got to try out my wrist wraps and was very happy with them. Tried some side bends but couldn't get them right, also tried medicine ball rollouts, they were great, but pretty hard to keep hips straight so I'll either have to wait a while to do them or work on form. work on form makes sense!
Was intending to do lat pulldowns but machine was taken so did the face pulls instead while waiting, then went for chins. This was a mistake cause my arms were completely fried by the time we got to the chins. Otherwise I think it was a decent first day. Looking forward to deadlifts tomorrow now.

Hanley

Everything looks about right there.... The way I'm structuring mine at the moment is basically to have one or two warm up exercises (rotator stuff and 2x5 pull ups), then main exercise, 3-4 assistance lifts and maybe another couple of rehab/prehab exercises.

It might sound like a lot, but I generally get the first couple of warm up exercises done in <10 mins and I'm ready to rock then. I always seem to perform better if I do something before my main lift for the day!!

Dunno how you managed med ball roll outs?? you can do em with an empty barbell, should be easier to control.