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Strength/Powerlifting Log

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Monday March 29

Day 1
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 50x10 reps
-KB Romanians 50x10 reps
-Shoulderok 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

Box jump (20 inch) 5x3 sets
Single leg calf raises 15x3sets

High bar Squat (knee sleeves) 55x10, 165x5, 225x5, 275x3, 315x3, 365x3, 405x3, 440x5, 455x5, 395x7
-Split squat with DB (rear foot elevated) 35x8, 45x8, 55x8
-Standing banded abs 15, 15
-Ghd sit up 15, 15

High bar seems to make me light headed, I think the bar placement somehow restricts blood flow to my brain maybe????? Anyways, I am able to get through it but the 395 for 7 reps I had to stop because I was going to either pass out or puke. The 455 lbs for 5 reps was decent and good for high bar.
 
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Tuesday March 30

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x3, 315x8x3sets paused last rep each set
-Close grip bench press 285x12 paused last rep
-Standing DB press 70x8, 80x8, 80x8
-Light banded flies 15, 15, 15
-Side DB lateral 50x12, 55x12
-Front DB raises 40x12, 45x12
-Light banded tricep pushdowns 20, 20, 20, 20


A decent day today. Bench is moving along well since surgery. The 315 lbs for 3 sets of 8 reps felt easy and I paused the last rep each set. Left elbow still feels a bit unstable and weak but I am hoping it continues to improve.
 
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Thursday April 1

Day 3
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 70x10 reps
-KB Romanians 70x10 reps
-KB halo 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

-deadlift (control eccentric) 155x5, 265x3, 315x3, 365x3, 405x1, 445x1, 475x5x2sets
-Trap bar deadlift (no belt) 295x10x3sets
-Superset: One leg back extension 15, 15, 15
-Standing banded Abs 15, 15, 15

A good deadlift day today. I think controlling the eccentric is helping. The 475 for 2 sets of 5 reps weren’t very hard and felt strong so that’s good.
 

Goldenrod

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Tuesday March 30

Day 2
Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x3, 315x8x3sets paused last rep each set
-Close grip bench press 285x12 paused last rep
-Standing DB press 70x8, 80x8, 80x8
-Light banded flies 15, 15, 15
-Side DB lateral 50x12, 55x12
-Front DB raises 40x12, 45x12
-Light banded tricep pushdowns 20, 20, 20, 20


A decent day today. Bench is moving along well since surgery. The 315 lbs for 3 sets of 8 reps felt easy and I paused the last rep each set. Left elbow still feels a bit unstable and weak but I am hoping it continues to improve.
Reads like the elbow is coming along. Are you still taking BPC157? Are you taking TB500 too? Hope it continues to improve and your weights keep going up!
 
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Reads like the elbow is coming along. Are you still taking BPC157? Are you taking TB500 too? Hope it continues to improve and your weights keep going up!
Elbow is doing alright, just feels a bit unstable still. It hurts at the tip when doing tricep pushdowns for some reason. Not taking bpc or tb anymore, just going to see how things progress.
 

Daway

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post so this log comes back in my alerts (it stopped for some reason even though im watching)
 
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Friday April 2


Day 4
Warm-up
Band pull aparts 19x2sets
Scapula pulls 5x2
Bent over Row 135-185 5x2

-Pull up (chest to the bar, dead stop at bottom) BWx8, BWx8, BWx12
-One arm DB row on bench 120x10, 130x10, 130x10, 130x10
-Giant set: Barbell curl 105x8, 115x8, 115x8
Ring push up 10, 10, 10
Hammer curl 55x10, 55x10, 55x10
Ring push up 10, 10, 10

A good session. I like this 4th day because it is different from what I am use to. Ring push ups are harder than you would think, so much stabilization involved.
 
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Monday April 5

Day 1
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 50x10 reps
-KB Romanians 50x10 reps
-Shoulderok 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

Box jump (20 inch) 5x3 sets
Single leg calf raises 15x3sets

-Squat (knee sleeves, mid bar placement) 55x8, 165x5, 275x3, 315x3, 365x3, 405x3, 455x3, 455x3, back off 405x5
-Split squat with DB (long stride, knee over toes deep stretch) BWx8, 20x8, 30x8
-Goblet squat 60x12, 80x12, 80x12
-Standing banded abs 15, 15, 15
-Ghd sit up 15, 15, 15

Trying to find a new better bar placement for squats. It is a mid bar and it felt good today so I will stick with it and see how it goes, lots of time considering competitions are probably going to be off for a while.
 

Rucker

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Nice. How'd that 455 squat treat you? What kind of RPE (or whatever) was that feeling like?

My comp at the end of the month got postponed. I'm fucking upset about it, mostly because of how much focus I've been giving this prep since it's my first real one. I scheduled life shit around it and I was planning on qualifying for nationals. So I think I'm going to finish my peak and test maxes, because I have shit going on in the summer which means I can't stay heavy and push for another 5 months. I'll have to just figure it out.
 
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Nice. How'd that 455 squat treat you? What kind of RPE (or whatever) was that feeling like?

My comp at the end of the month got postponed. I'm fucking upset about it, mostly because of how much focus I've been giving this prep since it's my first real one. I scheduled life shit around it and I was planning on qualifying for nationals. So I think I'm going to finish my peak and test maxes, because I have shit going on in the summer which means I can't stay heavy and push for another 5 months. I'll have to just figure it out.

That’l sucks about your competition but it seems they are all getting cancelled. 455 was easy, could have done probably 8 if I grinded them out.
 
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Tuesday April 6

Day 2

Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x3, 335x6x3sets paused last rep each set
-3 board bench press 355x6
-Close grip bench press 295x10 paused last rep
-Seated Military press 155x8, 185x8, 205x7
-Light banded flies 20, 20, 20
-Side DB lateral 50x12, 55x12
-Front DB raises 40x12, 45x12
-Light tricep banded pushdowns 20, 20, 20, 20, 20

Left elbow still feeling weak and unstable as the weight gets heavier. Tried 3 board to be able to go heavier and see how it felt. Didn’t feel terrible just weak and not back to full stability. The 335 lbs on flat bench didn’t feel hard and I paused last rep each set, probably could have done 8-9 reps.
 

Goldenrod

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Tuesday April 6

Day 2

Warm up 2 rounds
-Rotator cuff external rotation 18 reps
-Rotator cuff internal rotation 18 reps
-Straight arm band pulldowns 18 reps
-Band pull aparts 18 reps
-Pec stretch
-Shoulder stretch

-bench press (pinky on rings) 45x20, 155x10, 185x5, 225x5, 275x3, 335x6x3sets paused last rep each set
-3 board bench press 355x6
-Close grip bench press 295x10 paused last rep
-Seated Military press 155x8, 185x8, 205x7
-Light banded flies 20, 20, 20
-Side DB lateral 50x12, 55x12
-Front DB raises 40x12, 45x12
-Light tricep banded pushdowns 20, 20, 20, 20, 20

Left elbow still feeling weak and unstable as the weight gets heavier. Tried 3 board to be able to go heavier and see how it felt. Didn’t feel terrible just weak and not back to full stability. The 335 lbs on flat bench didn’t feel hard and I paused last rep each set, probably could have done 8-9 reps.
sounds like your making progress. Are you working with a rehab specialist? I suspect you have forgot more than most know in that area but some are excellent. I only go to one guy in town who lifts and understands injuries and the desire to get back to lifting and has helped me.
 
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sounds like your making progress. Are you working with a rehab specialist? I suspect you have forgot more than most know in that area but some are excellent. I only go to one guy in town who lifts and understands injuries and the desire to get back to lifting and has helped me.
I am just seeing my regular massage therapist and Chiro so far. Still a lot of scar tissue built up in the lower tricep where they had to make an incision.
 

Rucker

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sounds like your making progress. Are you working with a rehab specialist? I suspect you have forgot more than most know in that area but some are excellent. I only go to one guy in town who lifts and understands injuries and the desire to get back to lifting and has helped me.
In general over the years I've found that South African practitioners (be they doctors, physios, or whatever), generally are very willing to keep you running as long as you want to keep running. In general their sport, physical culture, and mindset are hard as fuck.

I'll never forget being 25 years old, and going to the hospital to get something checked, I can't even remember what. And that young Canadian doctor told me to stop playing my sport. I couldn't believe it. I'm over 40 now, and my support will be there to help me keep going as long as I want to keep going.
 
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In general over the years I've found that South African practitioners (be they doctors, physios, or whatever), generally are very willing to keep you running as long as you want to keep running. In general their sport, physical culture, and mindset are hard as fuck.

I'll never forget being 25 years old, and going to the hospital to get something checked, I can't even remember what. And that young Canadian doctor told me to stop playing my sport. I couldn't believe it. I'm over 40 now, and my support will be there to help me keep going as long as I want to keep going.

Yep, most of our doctors tell you to stop working out and just take it easy. They don't understand the desire and willingness to want to keep doing our sports. You need to find a doctor that is competitive and plays a sport so they understand.
 

Goldenrod

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Yep, most of our doctors tell you to stop working out and just take it easy. They don't understand the desire and willingness to want to keep doing our sports. You need to find a doctor that is competitive and plays a sport so they understand.
agreed @rhynoplanet most do, I'm lucky my ortho holds the Commonwealth record for deadlifting for his age (he is over 60). He gets the desire and wants to help keep people moving and lifting as much as possible. He trains with a world champion in his garage from this Province. No fancy gym for those guys - just a shit load of weight and safety equipment.
 
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Thursday April 8

Day 3
3 rounds
-Glute bridge 10 reps
-Hamstring stretches
-Piriformis stretch
-Hip rotation
2 rounds
-Bodyweight squat 10 reps
-KB hip swings 70x10 reps
-KB Romanians 70x10 reps
-KB halo 5x10reps each direction
-Stretch quads
-Stretch Pecs/shoulders

-deadlift (slow controlled eccentric) 155x5, 265x3, 315x3, 365x2, 405x2, 445x1, 495x3, 495x5
-Trap bar deadlift (no belt) 335x8x3sets
-Superset: One leg back extension 15, 15
Ab wheel 8, 8

A good deadlift day. THe 495 lbs was good and the second set I pushed a bit harder and got 5 reps and I may have been able to grind out a 6th so that is good for me.
 
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Friday April 9

Day 4
Warm-up
Band pull aparts 19x2sets
Straight arm band pulldowns 19x2sets
Scapula pulls 5x2sets
Row 135x5, 185x5

-Pull up (strict and chest to the bar) BWx10, 10, 10
-One arm DB row on bench 130x10x4sets
-Giant set: Barbell curl 115x8, 115x8, 115x8
Ring push up 10, 10, 10
Hammer curl 55x10, 55x10, 55x10
Ring push up 10, 10, 10

Still working on my strict pull ups. Big difference from using momentum, I can get 30 that way. These feel good but I don’t know if I get anything more out of doing them strict versus using some momentum. The giant set is killer
 
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