Esseff's recovery program

[Esseff]

As I mentioned in my introductory thread I suffered a slipped disc about 5 years ago when I fell over while squatting. Now I'm back and struggling to regain my strength. This log is really just a means for me to track my progress. I have been back in the gym 2 1/2 months now, just finding my footing and getting back into a good training groove.

Currently my split is as follows:
Monday - Bench
Tuesday - Squat
Thursday - Bench
Friday - Deadlift

My gym is not very well-equipped but most gyms in SA aren't and this is still the best one in my immediate area. But I make do with what I have (this really falls in line with the whole philosophy of 100% raw, in my opinion). So the story begins here...

[Esseff]

Today, Thursday, is bench day. It went as follows...

Bench Press
Warm-ups: 40kg 2x5reps, 60kg 2x5reps, 80kg 2x5reps, 90kg 1x5reps
Work sets: 100kg 3x3reps, 105kg 2x2reps, 110kg 2x2reps

Assistance:
Incline Bench Press: 70kg 3x8reps
Standing Military Press: 50kg 3x8reps
Lateral Raises: 15kg 3x8reps
Machine Dips: 120kg 3x8reps

[Ryan]

What's your weight class?

[Esseff]

Currently I weigh 119kg.

[Esseff]

Friday - Deadlift Day

Deadlifts:
Warm-ups: 60kg 2x5reps, 100kg 2x5reps, 120kg 1x5reps, 140kg 1x3reps
Work Sets: 160kg 1x1rep, 170kg 4x1rep

Assistance:
Hip Thrusts: 80kg 3x8reps
Seated Good Mornings (for upper back): 70kg 3x8reps

**Note: Coming down on my last deadlift I tweaked something in my back (halfway up, on the side.; lat maybe?). After that I wasn't able to lift anything off the floor without feeling pain so I cut the work out short. If this hadn't happened then I would've added 3 more worksets, sumo dl's as assistance and gone heavier on the good mornings. Couldn't do abs either. Don't think its serious though. A few anti-inflammatories should fix it nicely. And rest over the weekend.

[Ryan]

Aug 1, 2014 5:13:25 GMT -5 Esseff said:

Friday - Deadlift Day

Deadlifts:
Warm-ups: 60kg 2x5reps, 100kg 2x5reps, 120kg 1x5reps, 140kg 1x3reps
Work Sets: 160kg 1x1rep, 170kg 4x1rep

Assistance:
Hip Thrusts: 80kg 3x8reps
Seated Good Mornings (for upper back): 70kg 3x8reps

**Note: Coming down on my last deadlift I tweaked something in my back (halfway up, on the side.; lat maybe?). After that I wasn't able to lift anything off the floor without feeling pain so I cut the work out short. If this hadn't happened then I would've added 3 more worksets, sumo dl's as assistance and gone heavier on the good mornings. Couldn't do abs either. Don't think its serious though. A few anti-inflammatories should fix it nicely. And rest over the weekend.

Yep, just anti-inflammatories and rest and ice all to do the trick definitely sounds like a pulled lat.

[Esseff]

Monday: Bench day

Bench Press:
Warm-ups: 40kg 2x5reps, 60kg 2x5reps, 80kg 2x5reps, 90kg 1x5reps
Work sets: 100kg 2x3reps, 105kg 2x1reps

Assistance:
Incline Bench Press: 80kg 3x8reps
Standing Military Press: 50kg 3x8reps
Bent Lateral Raises: 17kg 3x8reps
Close-grip Press: 80kg 3x8reps
Dumbbell Row: 40kg 2x8reps (per arm)
Farmer's Walk: 40kg DB's 1x52m, 2x39m

Not my best workout. Just wasn't feeling it. Shoulder paining a bit too.

[Esseff]

Tuesday: Squat Day

Squats:
Warm-ups: Bar 1x8reps, 60kg 2x5reps, 80kg 2x5reps, 100kg 2x5reps
Work Sets: 120kg 2x3reps, 130kg 2x2reps, 135kg 1x2 reps

Assistance:
Speed Squats: 80kg 3x3reps
Good Mornings: 70kg 3x8reps
Weighted Hypers: (+20kg) 3x8reps
Hanging Leg Raises: 3x15reps
Standing Cable Crunches: (+35kg) 3x15reps
Farmer's Walk: 42kg DB's 3x40seconds

[Esseff]

Thursday: Bench day

Bench Press:
Warm-ups: Bar 1x10reps, 40kg 2x5reps, 60kg 2x5reps, 80kg 2x5reps, 90kg 1x5reps
Work sets: 100kg 2x3reps, 100kg 1x2reps

Assistance:
Arnold Press: 23kg DB's 4x8reps
Face Pulls: 35kg 4x8reps
Machine Dips: 120kg 4x8reps
Wide Grip Pulldowns: 70kg 4x8reps

Another poor workout. Shoulder paining; always the same shoulder in the same place. Its an old issue going back ten or so years so once again it time for some anti-inflammatories. The rest of the workout was ok though.

[Ryan]

Aug 7, 2014 4:35:21 GMT -5 Esseff said:

Thursday: Bench day

Bench Press:
Warm-ups: Bar 1x10reps, 40kg 2x5reps, 60kg 2x5reps, 80kg 2x5reps, 90kg 1x5reps
Work sets: 100kg 2x3reps, 100kg 1x2reps

Assistance:
Arnold Press: 23kg DB's 4x8reps
Face Pulls: 35kg 4x8reps
Machine Dips: 120kg 4x8reps
Wide Grip Pulldowns: 70kg 4x8reps

Another poor workout. Shoulder paining; always the same shoulder in the same place. Its an old issue going back ten or so years so once again it time for some anti-inflammatories. The rest of the workout was ok though.

Do you do any dynamic shoulder girdle rotation exercises, or maybe even dynamic resistance band stretching prior to training? If not, that's my suggestion along with rest and ice after training.

[Esseff]

Aug 7, 2014 7:10:18 GMT -5 Ryan said:

Aug 7, 2014 4:35:21 GMT -5 Esseff said:

Thursday: Bench day

Bench Press:
Warm-ups: Bar 1x10reps, 40kg 2x5reps, 60kg 2x5reps, 80kg 2x5reps, 90kg 1x5reps
Work sets: 100kg 2x3reps, 100kg 1x2reps

Assistance:
Arnold Press: 23kg DB's 4x8reps
Face Pulls: 35kg 4x8reps
Machine Dips: 120kg 4x8reps
Wide Grip Pulldowns: 70kg 4x8reps

Another poor workout. Shoulder paining; always the same shoulder in the same place. Its an old issue going back ten or so years so once again it time for some anti-inflammatories. The rest of the workout was ok though.

Do you do any dynamic shoulder girdle rotation exercises, or maybe even dynamic resistance band stretching prior to training? If not, that's my suggestion along with rest and ice after training.

I do some very basic warmups using very light (3kg) dumbells. Don't know what they're called, see the personal trainers have their clients do them...

Information on powerlifting and powerlifting coaching is nearly unheard of here in SA. Most of my knowledge comes from what I get off the internet and my own experience...

[osu122975]

Do you have a way of putting up a video for us to watch your bench press technique?

[Esseff]

Aug 7, 2014 8:48:58 GMT -5 osu122975 said:

Do you have a way of putting up a video for us to watch your bench press technique?

I can try. Give me some time though, maybe Monday.

[osu122975]

I had knee pain when squatting - narrowed my stance and now the knee pain is gone. Could be some technique things that we could help you with on the bench.

[Esseff]

Aug 7, 2014 12:17:53 GMT -5 osu122975 said:

I had knee pain when squatting - narrowed my stance and now the knee pain is gone. Could be some technique things that we could help you with on the bench.

Muchly appreciated. But just give me til Monday to let the pain subside properly.

[osu122975]

Take all the time you need

[Esseff]

Fridayvwas supposed to be deadlift day. Didn't deadlift though. Instead I met with a competitive powerlifter and exchanged some ideas. Turns out I have been making some key errors in my training. As of next week I need to rethink my entire split...

[bighawgfsu]

Don't get frustrated esseff...this is a marathon and not a sprint...powerlifting that is...

[Esseff]

UPDATE: In all my years of training my method has always been the same. I would max out every week with squats, bench and deadlifts. Once I could do a weight for 4-5 reps I would increase the weight and start again with 1 rep. From all I have read and heard this is not the best way to train as it just becomes too much week in and week out.

So, for the first time ever, I have adopted a pyramid type routine. What I have in mind is an eight week cycle starting at 60% and increasing by 5% every week. Week 7 would be 90% and week 8 is test/meet week.

Rep-wise I think 5 reps should do til I reach about 85% when I will reduce it 3 reps. The exception here is the deadlift where I intend to stick to 1-rep sets (regardless of percentage) as outlined in this article.

My chest and shoulders are definitely weak body parts at the moment so I am toying with the idea of having only one bench day per week and replacing the other bench day with a shoulders-only day. Haven't decided on that yet and it pretty depends on how I feel after tomorrow's bench day.

All comments and input welcome!

So with out any further ado...

[Esseff]

Monday: Squat Day (60%)

Warmups: 3 sets of light leg extensions to warm up knees

Box Squats:
Warmups: bar 2x10reps, 50kg 2x5reps, 70kg 1x5reps
Work Sets: 85kg 10x5reps

Assistance:
Good Mornings: 70kg 3x8reps
Standing Leg Curls: 25kg 3x8reps
Farmers Walk: 45kg DB's 3x30sec


** Tried box squats for the first time today and can already see the benefit of doing them.
** Currently my weakness in squats is explosiveness so if anyone knows how to work on that specifically please share.

[Ryan]

Aug 11, 2014 6:16:10 GMT -5 Esseff said:

Monday: Squat Day (60%)

Warmups: 3 sets of light leg extensions to warm up knees

Box Squats:
Warmups: bar 2x10reps, 50kg 2x5reps, 70kg 1x5reps
Work Sets: 85kg 10x5reps

Assistance:
Good Mornings: 70kg 3x8reps
Standing Leg Curls: 25kg 3x8reps
Farmers Walk: 45kg DB's 3x30sec


** Tried box squats for the first time today and can already see the benefit of doing them.
** Currently my weakness in squats is explosiveness so if anyone knows how to work on that specifically please share.

Explosiveness: pause squats.

[osu122975]

Aug 11, 2014 6:07:10 GMT -5 Esseff said:

My chest and shoulders are definitely weak body parts at the moment so I am toying with the idea of having only one bench day per week and replacing the other bench day with a shoulders-only day. Haven't decided on that yet and it pretty depends on how I feel after tomorrow's bench day.

Just bench. Nothing will help your bench press more than the bench press itself.

[Esseff]

Thanks guys.

[Esseff]

Tuesday: Bench Day (60%)

Bench Press:
Warm-ups: bar 1x20reps, 40kg 1x10reps
Work Sets: 65kg 10x5reps

Assistance:
Standing Military Press: 55kg 3x8reps
Lateral Raises: 16kg DB's 3x8reps
Dips: bodyweight (119kg) 3x8reps
Close-grip Cable Rows: 105kg 3x8reps


** Bench presses were done with a slight pause at the bottom, then exploding up.
** Still had shoulder pain despite the low weight. Not as bad as last week but still there nonetheless. (Yes, I forgot to take a video...)
** Whole workout took 50 minutes.

[3speed]

Aug 11, 2014 6:07:10 GMT -5 Esseff said:

UPDATE: In all my years of training my method has always been the same. I would max out every week with squats, bench and deadlifts. Once I could do a weight for 4-5 reps I would increase the weight and start again with 1 rep. From all I have read and heard this is not the best way to train as it just becomes too much week in and week out.

So, for the first time ever, I have adopted a pyramid type routine. What I have in mind is an eight week cycle starting at 60% and increasing by 5% every week. Week 7 would be 90% and week 8 is test/meet week.

Rep-wise I think 5 reps should do til I reach about 85% when I will reduce it 3 reps. The exception here is the deadlift where I intend to stick to 1-rep sets (regardless of percentage) as outlined in this article.

My chest and shoulders are definitely weak body parts at the moment so I am toying with the idea of having only one bench day per week and replacing the other bench day with a shoulders-only day. Haven't decided on that yet and it pretty depends on how I feel after tomorrow's bench day.

All comments and input welcome!

So with out any further ado...

First of all, very few people can make any kind of continued progress by maxing out week after week.  There are a few freaks (I mean that in a good way) who can do it, but most of us mere mortals aren't built that way.

The routine you have laid out here is a simple linear progression peaking style routine.  Unless you have a meet in mind, don't worry about peaking routines.  You need a routine designed to add strength over the long haul. 

From looking through your log, my best guess is that you are just entering the intermediate stage of training.  At your level , I would suggest you look into Bill Star's Linear Version for Intermediate Lifters.  You can take a look at it here: stronglifts.com/madcow/5x5_Program/Linear_5x5.htm  After you have gotten EVERYTHING you can out of that system, consider his Periodized Version for Advanced Lifters.  You can check it out here: stronglifts.com/madcow/5x5_Program/Periodized_5x5.htm  If you decide to go this route, don't mess around with the routines adding or subtracting exercises to fit your likes.  The routines are simple and balanced and they are based on science and have built many powerful lifters.

You could look into 5/3/1 as well if you wanted to but, you will make faster progress and build a better foundation with the above systems.  5/3/1 and it's variations work better for advanced lifters who understand their bodies, understand programming and know how to tweak/personalize systems to meet their own needs.