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Post by scott675 on Feb 19, 2016 21:15:05 GMT -5
Hello,
Soon after joining this forum I had suffered an injury which forced me to discontinue powerlifting for quite a while. I decided to start a new training log which outlines my updated goals and plans.
455/315/585 is my current PRs.
Body weight as of today is 182 lbs.
Goals:
Short term 500 squat Ability to bench again regularly without pain (6 months) 600 deadlift
Long term 550/350/675
I will be challenging all aspect's of my powerlifting to make me a stronger and healthier lifter.
Changes which I'm going to make to my lifting:
Hook grip - I've used a mixed grip in the past for heavy set's and feel as this has contributed to imbalances and injury. I will be easing my way into incorporating hook grip and when not possible will use straps.
Lats - Although my form would look great on video the one area that's been neglected in all lift's has been utilization of the lats. This will become a priority to focus on.
Hips - I don't load my hip's well on the squat. Also I don't do nearly enough accessory work strengthening them.
Squats - Begin to utilizing the lower back
Belt - I get nothing out of the belt on squats. I need to work towards fixing this but am not sure how yet.
Programming:
I will NOT be strictly following any program. In the past this has only resulted in injury and takes away my ability to auto-regulate.
I will be mostly squatting for the short term. I will eventually ease back into deadlifting. Down the road begin to bench press as well.
I will be focusing on increasing one lift at a time while maintaining others. In the past pushing to hard on all three lifts has done more harm than good. This is the only plus side of only being able to squat at the moment.
I will not go past 90% of a 1 rep max on any single lift more than once every 4-6 weeks.
There will be a focus on increasing mobility in my shoulders and strengthening my lats.
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Post by scott675 on Feb 19, 2016 21:20:08 GMT -5
February 12th, 2016
Squats - Worked up to 315 lbs 5x5
leg extensions - 90 lbs 3x15
I was happy with how much strength I had maintained but this was a very difficult workout after all that time off.
Body weight 182 lbs
*All workout's can be assumed to be beltless and without knee wraps unless otherwise stated.
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Post by scott675 on Feb 19, 2016 21:21:40 GMT -5
February 15th, 2016
squats - worked up to 225 lbs 10x5
hamstring curls - 90 lbs 10x3
Body weight 182 lbs
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Post by scott675 on Feb 19, 2016 21:27:19 GMT -5
February 19th, 2016
squats - 225 lbs 5x1 315 3x1 375 2x (wraps) 405 1x (wraps + beltless) 275 5x3
hamstring curls - 90 12x3
body weight 182 lbs
I had no idea where my squat was so I decided to work to a heavy single to get a better idea. I had more in the tank and am fairly happy with 405 all things considered.
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Post by scott675 on Feb 29, 2016 22:30:54 GMT -5
Feb 25, 2016
deadlift - 135 for 20+ singles 225 for 15+ singles
cable bicep curls - 30 lbs 4x12 cable tricep extensions - 30 lbs 4x12
body weight 182 lbs
First time deadlifting in months. I was more so planning on getting used to the movement again and hook grip at lower weights rather than getting in any real volume. However I was too complacent and tweaked my back even on these very low weights. Decided to do my first arm workout also for 5+ months which felt good with no pain.
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Post by scott675 on Feb 29, 2016 22:34:36 GMT -5
February 29, 2016
cable tricep extensions - 35 lbs 4x10 cable tricep extensions with reverse grip - 30 lbs 3x10 cable bicep curls - 35 lbs 5x10 machine bicep curls - 30 lbs 3x12 25 lbs 2x10 torso rotation - 70 lbs 3x20 chin ups - 10x1 5x2 lat pull down - 70 lbs 15x3
body weight 183 lbs
Decided to do another 'arms' day as I have lost considerable muscle mass and wanted to ensure my back was 100% recovered from the small tweak in last workout. My back felt fine.
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Post by scott675 on Mar 6, 2016 13:51:19 GMT -5
March 02, 2016
Squat - 225 1x10 275 3x10
body weight 184 lbs
I decided to focus on the 'knees out' cue for the first time and it made a massive difference. I felt much more powerful and more hip involvement in the movement as well as hamstring and calves which I never feel during squats. I became fatigued much faster and had a leg pump even during my second set. I did however feel a very minor knee pain later that day.
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Post by scott675 on Mar 6, 2016 13:59:01 GMT -5
Match 04, 2016
I did not pay much attention to my sets/reps/weights today as it was more rehab than anything else
face pulls - 27.5 lbs 4x12 wide grip rows - 40 lbs 4x20+ chin ups - 25 total with breaks as needed biceps curl machine - 30 lbs 3x10 triceps pull down with rope - 30 lbs 3x10 dumbbell hammer curls - 30 lbs 2x10
body weight ?
My left lat is extremely weak. The next day the area was also sore/painful
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Post by Ryan on Mar 6, 2016 17:25:03 GMT -5
March 02, 2016 Squat - 225 1x10 275 3x10 body weight 184 lbs I decided to focus on the 'knees out' cue for the first time and it made a massive difference. I felt much more powerful and more hip involvement in the movement as well as hamstring and calves which I never feel during squats. I became fatigued much faster and had a leg pump even during my second set. I did however feel a very minor knee pain later that day. Hey Scott. One observation: typically when a lifter first makes a conscious effort to keep their knees in line with their toe angle (or tracking outward as you indicate), they will notice a slight decrease in strength initially coupled with a tight/sore lower back. Reason for this is that you are forcing your lower back and posterior chain to initiate drive out of the hole, so I'm wondering if a) knee discomfort you notice is from something unrelated?? Or b) if you noticed whether you were keeping the bar path and weight itself centered over your mid foot. Getting forward a bit tends to elicit symptoms like ones you mention above (knee discomfort, unusual level of calf muscle engagement, etc). I think some lateral video might give us insight.
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Post by scott675 on Mar 6, 2016 18:00:48 GMT -5
Ryan Hi Ryan, I appreciate the insight as I really don't have enough knowledge about this particular topic to have even began guessing. Ill keep it in mind next time im squatting and might be able to post a video as well. However, as this is new to me there is likely variance from set to set. As for the tight/sore lower back that was not an issue.
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Post by scott675 on Mar 9, 2016 9:50:22 GMT -5
March 06, 2016
Good mornings - 45x20x2 95x15x3
Straight leg deadlifts - 135x12x4
OHP with just the bar
Body weight 184 lbs
I took too long to log this workout and forget half of what I did that day. During the good mornings it was uncomfortable on my shoulder just from getting into position. OHP with just the bar caused soreness in my left lat and shoulder area immediately and will be a long work in progress which won't be pushed. It was my first OHP in approx. 6 months.
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Post by scott675 on Mar 9, 2016 18:38:41 GMT -5
Match 09, 2016
squats - 275x8x2 275x5x1
leg extensions - 90x10x1 90x15x2
body weight 183.5 lbs
I recorded my third set of squats on my phone but was unable to upload it from my phone onto this site. I was having some left knee pain that worsened as the workout progressed so I cut it short. Every workout has been a struggle since returning to lifting but there is progress.
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Post by Ryan on Mar 10, 2016 8:26:13 GMT -5
Keep with it, but be smart. Some aches and pains are probably attributable to knocking off the rust, but be wary of things that either seem to be nagging injuries or worsen over time.
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Post by scott675 on Mar 10, 2016 20:46:10 GMT -5
Thanks Ryan, its difficult taking forced time off due to injury and after returning doing what was once warm up weights.
March 10, 2016
Chin ups with 55 lbs assistance - 3x10
cable rows - 70x1x15 70x3x20
face pulls - 20x15x3
hammer curls - 30x15x3
curls - 30x20x3
tri push rope pushdown - 35x20x3
reverse grip 1 arm tri push down - 15x15x2 10x10x2
woodchoppers - 20x15x3 baseball swing - 20x15x2
hanging leg raises ab work - 25x2
stationary bike - 10 mins
body weight 187 lbs - I make a point to use the same scale when I'm at the gym and they had replaced it today
Today as with most days that don't involve squats, was mostly rehab and trying to regain lost muscle mass while improving work capacity. I never normally do direct ab or oblique work but I am trying to strengthen myself in all aspects. Today was the first day which I was able to do a decent amount of upper body work without issue in my shoulder/lat which is always a good sign.
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Post by scott675 on Mar 20, 2016 17:16:52 GMT -5
March 20, 2016
Deadlifts - 225x6x2 315x5x4
stationary bike - 30 mins
body weight: 185 lbs I had planned on squatting but my knee was acting up during warm ups and I decided not to push it. I did however deadlift the most I have in a long time and it felt good. There was no issues with my shoulder/lat. Used a double overhand for today.
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Post by scott675 on Mar 25, 2016 21:48:11 GMT -5
March 25th, 2016
Squat 135x10 225x6 put on belt at this point 275x5 315x5
Deadlift (conventional) 135x10 225x10 315x2x5 405x2x3
Snatchgrip deadlift 225x6 225x8
pull up 2x5
biceps curl 35x3x10
hammer curls 35x2x10
machine biceps curl 50x1x25 65x2x12
Body weight: 183
Felt my left knee was slightly 'off' but was not painful like the last few attempts at squatting. When i loaded my hips properly the feeling would dissipate. There was some left shoulder pain when squatting but I am fairly happy with how things have been going. I also decided to push the deadlift a little bit more by going up to 405 and there was zero pain. I used a double overhand grip for all sets except 1 or 2 reps in which I was forced to use a hook grip which is the heaviest weight I've been able to do with hook so far. My grip strength is coming back fairly quickly but is not where it was in the past.
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Post by scott675 on Mar 29, 2016 19:45:30 GMT -5
March 29
Deadlift 135x10 225x10 315x5 dead stop - belt and straps for the remaining sets 405x5 dead stop 405x2x1 dead stop 315x3x10 touch and go 315x10 deadstop no belt
Free motion calf raises - unilateral 120x2x25+ per side
Cardio 10 mins stationary bike
Body weight 183lbs
Todays focus was volume. Had a small tweak in my left knee for a couple of the early sets but it went away. All deadlifts were comventional and for whatever reason I felt more comfortable with my legs 1-2 inches wider apart than normal
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Post by scott675 on Mar 31, 2016 15:16:31 GMT -5
March 30th
Squat 145x1x10 235x1x10 325x2x5
The work out was time constrained and was more of an active rest day than anything else
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Post by scott675 on Mar 31, 2016 19:54:51 GMT -5
March 31
Triceps extensions 20x1x20 30x1x20 35x1x20 30x1x20
bench press
45x2x25+ 95x2x20+
unilateral reverse grip triceps extensions
15x1x15
biceps curl with ez bar and reverse grip
70x3x20
biceps curl machine
20x1x15
body weight: 185 lbs
This was my second attempt at bench pressing anything at all in 7-9 months. My first attempt was 20 lb dumbbells and there was quite a bit of pain. Today however felt very good which I am very happy with. That is one of my short term goals accomplished and I will very slowly ramp up intensity on the movement.
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Post by scott675 on Apr 5, 2016 10:14:00 GMT -5
April 04, 2016
Deadlift 135x10 225x7 Belt and straps used from this point onward 365x1x7 deadstop 365x3x7 touch and go 365x4 (tweak right chest and cut the set short)
dumbbell shrugs 65x3x20
hamstring curls 45x1x10 85x2x10
body weight: 184 lbs
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Post by scott675 on Apr 5, 2016 16:52:54 GMT -5
April 5, 2016
Squats Low bar 135X10 225X7 Belt 275X7 315X2x7 High bar 315X3 Beltless 225x4 225X2x7
Body weight 184.5lbs
First time doing low bar in a while.. First couple sets felt great but then the inevitable wrist/elbow pain quickly came back which is why I switched back to high bar during the workout. I need to figure out why this pain is occuring before I switch back to high bar for the bulk of my work. I do think after I do a couple reps of low bar and then switch to high bar that my high bar technique seems to be dialed in. Ill consider my warm up sets with low bar and then high bar for my working sets. The last few workouts were very difficult and I was very tired today and got a nose bleed after my final set of squats so I ended the workout there.
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Post by scott675 on Apr 13, 2016 12:27:51 GMT -5
April 08, 2016
Dumbbell bench press
50x4x20
Pec deck 80X2x15
Dumbbell shrugs 55X3x10
Tricep pull downs 30X1x10 35X1x10 42.5x1x10
Reverse grip tricep pull downs 20X2x10
Cardio
Bodyweight 185lbs I waited to long to do my log so this is roughly what i remember doing that day. Bench press felt very good the day of but turned out to be a little ambitious. The following day my lats and shoulder were the worst they have been in a few weeks.
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Post by scott675 on Apr 13, 2016 12:33:38 GMT -5
April 10
Squat 135X7 225X7 315X7 315X2x2 225X5x3
Leg extensions 80X3x10
Chin ups with 40 lbs assistance 2X10
Body weight 184lbs
My knee was hurting on the right side. It had been the left recently. It also had resolved. My sets during squats are mostly trying to find positions that hurt less which is why they appear so random (because they are). Much of it was also paused and my left elbow was flaring out dramatically backwards compared to my right. My left shoulder is my main concern but its been my right side thats been off since bench pressing last.
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Post by scott675 on Apr 13, 2016 14:19:10 GMT -5
April 13
Seated wide grip row 40X2x20 50X2x20 75X2x20
Seated close grip rows 50X2x15 75X2x15
High row 135x3x10
Dumbbell row 40X2x10 per side
Dumbbell shoulder press 20X5x20
Dumbbell military press 20X1x15
Seated lateral raises 20X3x10
Seated front raises 20X2x10
Sumo deadlift technique work
Cardio
Body weight 184lbs
Chest and lats were very tight before warming up but felt very good during the workout. First or second time doing any direct shoulder work in 7+ months but felt very good although the weight was very low.
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Post by scott675 on Apr 17, 2016 17:00:34 GMT -5
April 16, 2016
Deadlift conventional - 135x2x10 225x10 315x8 365x5 405x3 455x2 455x1 sumo 500x1 sumo 315x6 conventional
straight leg deadlifts 225x2x10 225x4
oblique twists 40x3x10
biceps curl 65x15 65x10 65x20
reverse grip biceps curl with the ez bar 90x2x15
bodyweight 184 lbs
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