Scott's Training Log

[scott675]

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.

[scott675]

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.

[scott675]

February 15th, 2016

squats - worked up to 225 lbs 10x5

hamstring curls - 90 lbs 10x3

Body weight 182 lbs

[scott675]

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.

[scott675]

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.

[scott675]

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.

[scott675]

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.

[scott675]

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

[Ryan]

Mar 6, 2016 13:51:19 GMT -5 scott675 said:

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.

[scott675]

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.

[scott675]

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.

[scott675]

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.

[Ryan]

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.

[scott675]

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.

[scott675]

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.

[scott675]

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.

[scott675]

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

[scott675]

March 30th

Squat
145x1x10
235x1x10
325x2x5

The work out was time constrained and was more of an active rest day than anything else

[scott675]

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.

[scott675]

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

[scott675]

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.

[scott675]

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.

[scott675]

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.

[scott675]

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.

[scott675]

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