Sustain Alpha-LV and TCF-1 Log (unsponsored)

[Grmlock]

My log last year was interrupted by a knee injury, which ended up being much worse than I originally thought. What I thought was just a tweaked knee ended up being a grade II tear of my medial meniscus. I was fortunate that the MCL wasn't damaged, but this damn thing took well over 3 months before it felt right. I lost a lot of strength in my lower body and wasn't able to train a lot of my upper body lifts (e.g. BB rows, standing military) either since I didn't have a stable base. It's been about 6 months since then and my lifts are close to where they once were.

Starting Stats:
6'
210 lbs
~10%

Lifts:
Floor Press: 245x5
Squats: 405x5
Deadlifts: 455x5 (this is still not back to where it was)
BP: 315x8
Standing Military: 185x5
Good Morning: 225x3

I'm using DeFranco's WS4SB, which I pretty much year-round, for my training and am having to play around with my actual training days, but am still hitting the gym 4x/week.

TCF-1 will be the full dose daily and the SA-LV will be the full dose on the 5/2 schedule.

Let the fun begin...

[Rodja]

Subbed. What lifts are you doing for your ME (or are you just sticking to what you have listed)?

[Grmlock]

For upper, I'm using floor press, flat bench, and foam presses (half foam roller since I don't have boards; it's roughly a 2 board). For lower, I stick with squats, deads, box squats, and good mornings.

[Rodja]

For upper, I'm using floor press, flat bench, and foam presses (half foam roller since I don't have boards; it's roughly a 2 board). For lower, I stick with squats, deads, box squats, and good mornings.

Nice selection.

[Grmlock]

I'm still getting used to the technique of floor presses (haven't done them in years), so I fully expect that to increase next time I hit them.

[Rodja]

What grip do you take? Pinkies on the rings, index finger, etc.

[Grmlock]

What grip do you take? Pinkies on the rings, index finger, etc.

Pinkies on the rings. I use that same grip for bench as well. I can put the weight on my lats and spread the bar better with a slightly more narrow grip compared to the legally wide grip.

[ryansm]

In to follow bud

[Grmlock]

Today begins the ride. Took my first dose of TCF-1 (which is muy yummy) and SA-LV this morning with breakfast. Waited about an hour an hit the gym.

Max Effort Upper
Floor press-worked up to 255x3
BB Rows-275x12x4
Flat DB press-80x12x4
DB shrugs/facepulls: 120x15x4/160x15x4

I felt pretty good today. I was off due to Columbus Day and slept in more than usual. All the weights felt smooth and didn't have any nagging aches or tightness today. So far, so good on this run. Tomorrow is some light cardio and Wednesday is ME Lower (Oly squat).

[Rodja]

Looking good. What's your PR on Floor Presses?

[Grmlock]

I've done 275x3, but that was well over a year ago when I was at my strongest.

[Rodja]

I've done 275x3, but that was well over a year ago when I was at my strongest.

I did 245x4 last week, but I've never consistently done them.

[Grmlock]

Today was some light cardio. Nothing really to report (good or bad). I'm pretty sore from yesterday, but nothing out of the ordinary.

[Rodja]

Any idea what you're going for on the squats?

[HereToStudy]

Subscribed

[Grmlock]

Any idea what you're going for on the squats?

I plan on working up to 425, but may have to stop at 405. Squats are a fickle lift for me and I can never predict how I perform on any given day.

Subscribed

Glad to have you here.

[Rodja]

I know what you mean on squats. I can never predict when I will have a great day or an awful day. My lower back/core are what hold me back a lot of times.

[ryansm]

Today begins the ride. Took my first dose of TCF-1 (which is muy yummy) and SA-LV this morning with breakfast. Waited about an hour an hit the gym.

Max Effort Upper
Floor press-worked up to 255x3
BB Rows-275x12x4
Flat DB press-80x12x4
DB shrugs/facepulls: 120x15x4/160x15x4

I felt pretty good today. I was off due to Columbus Day and slept in more than usual. All the weights felt smooth and didn't have any nagging aches or tightness today. So far, so good on this run. Tomorrow is some light cardio and Wednesday is ME Lower (Oly squat).

nice looking split bud, and TCF-1 is like candy

[Grmlock]

10/12: ME Lower

Oly Squats: worked up to 405x4
SLDL: 275x10x4
Hanging Leg Raises: BWx12x5

I felt great today. My original plan was to work up to a single or double of 425, but I stayed with 405 and nearly hit a PR. I had a nice surge of aggression prior to training and it held throughout this workout. I haven't done SLDL in awhile, so I focused on tight technique and a big stretch in the hamstrings. So far, so good.

[Rodja]

Damn good numbers.