Sustain Alpha-LV and TCF-1 Log (unsponsored)
- 10-06-2011, 09:53 AM
Sustain Alpha-LV and TCF-1 Log (unsponsored)
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.
Floor Press: 245x5
Deadlifts: 455x5 (this is still not back to where it was)
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...
- 10-06-2011, 11:06 AM
Subbed. What lifts are you doing for your ME (or are you just sticking to what you have listed)?M.Ed. Ex Phys
- 10-06-2011, 11:47 AM
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.
10-06-2011, 12:11 PM
10-06-2011, 08:06 PM
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.
10-06-2011, 09:47 PM
10-07-2011, 10:17 PM
10-08-2011, 06:28 PM
10-10-2011, 08:30 PM
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
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).
10-10-2011, 08:35 PM
10-10-2011, 08:50 PM
10-11-2011, 01:41 PM
10-11-2011, 09:48 PM
Today was some light cardio. Nothing really to report (good or bad). I'm pretty sore from yesterday, but nothing out of the ordinary.
10-11-2011, 10:01 PM
10-11-2011, 10:52 PM
10-11-2011, 10:54 PM
10-11-2011, 11:00 PM
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.
M.Ed. Ex Phys
10-12-2011, 03:03 PM
10-12-2011, 10:34 PM
10/12: ME Lower
Oly Squats: worked up to 405x4
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.
10-12-2011, 10:39 PM
10-13-2011, 12:15 AM
10-14-2011, 10:32 PM
10-15-2011, 08:39 PM
10/14: DE Upper
Flat Bench (monster minis): 165x2x9 (3 regular, 3 moderate, 3 CG
DB Rows: 130x15x5
Facepulls/DB Shrugs: 160x15x5/110x15x5
JM Press: 185x12, 185x12, 205x8
First time using the monster minis for a DE session. I usually use either the minis or lights, but I didn't get enough out of the minis and getting the lights outs of the hooks was a bitch. Felt very smooth with great speed on the bar on all sets (took about 2 minutes between).
10-16-2011, 10:43 PM
10-17-2011, 11:32 PM
10-18-2011, 12:01 AM
10-18-2011, 12:21 AM
10-18-2011, 09:15 PM
Yeah, it's the EFS bands.
10/16: DE Lower
Box Squats (lights): 275x1x10
Decline Situps: BW+45x12x5
Quick session to work on power. I'm a bit behind on logging, but I'll get it up to date tomorrow. I did an ME Upper today with my ME movement being weighted chins to give my anterior bicep tendons a break.
So far, I've noticed extra oil on my forehead and back with a bit of extra aggression throughout the day. Nothing uncontrollable, but I can feel a difference.
10-18-2011, 09:18 PM
10-18-2011, 10:22 PM
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