Joe's comeback training log

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  1. Week has been a little screwed up

    Sumo deads, worked singles up to 455. Not sure how many, just working on form. I have done these raw a total of 3 times in my life.
    365x5 I am still not good at pulling reps sumo

    SLDL 225, 275, 345x8

    Reverse Hyper 6 plates x3x10

    All in all felt good. Sumo singles are starting to feel good.


  2. Bench worked up to 315x3 with long pauses. This was like a warmup but need to start over.

    CAT bench 275 4x3

    dropped it down and did a set of 225x15 Pec is feeling about 90%. Still notice something, but no pain or discomfort.

    Band cable cross overs 4x15

    skullcrushers with a mini band under the bench 3x10

    band pushdowns 3x12
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  3. Quote Originally Posted by Joe_P View Post
    Sumo deads, worked singles up to 455. Not sure how many, just working on form. I have done these raw a total of 3 times in my life.
    365x5 I am still not good at pulling reps sumo

    SLDL 225, 275, 345x8
    Some nice strong pullin' there Joe...!

  4. Thanks Paul. Just seeing where it takes me.

    Front raises 3x15

    side raises 3x15

    face pulls 3x10

    meadows rows 3x8

    suitcase shrugs 3x8

    half hour walking on treadmill

  5. box squats no belt or briefs 145, 185, 235, 285x5

    30 minutes on elyptical

    Body weight is in the high 260's to 270. That needs to come down considerably. That is goal 1 right now. shooting for 252 as a goal.
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  6. Damn man, very strong bench. I'd love to see you pull like you were pulling before, and even beat your old PRs. 700's a sweet number.

    Also happy to see another 6'3 guy rocking the weights. My squat sucks, too, but that's mostly because it sucks.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  7. Quote Originally Posted by Torobestia View Post
    Damn man, very strong bench. I'd love to see you pull like you were pulling before, and even beat your old PRs. 700's a sweet number.

    Also happy to see another 6'3 guy rocking the weights. My squat sucks, too, but that's mostly because it sucks.
    I would love to see that myself lol. I am actually progressing nicely now, I think in the long run sumo will benefit me more. As far as squatting, I think I am going to continue to box squat raw for some time and see where it gets me. Sometimes when you don't think about things they sneak up on you in a good way.

  8. 30 min elliptical.

  9. I have not been feeling well all week and called out of work on Wed which means I did not train. My comp bench from edge fitness is now assembled and in the gym and kicks ass. Workout not so much. My pec started giving me trouble again, it may have something to do with not being properly hydrated. I also need to go back to my tried and true upper body work which included standing strict overheads and chins sprinkled in all over the place. Just did some reps yesterday.

    bench 225x8 long pauses
    275x5 long pauses
    225x10 long pauses
    275x7 long pauses at this point I was loosening up but not going to push it.
    245x10 called it day did a little work but left uninjured.

    band flys 4x15
    band pushdowns 4x15
    band pullaparts 4x15


    As I said I have been under the weather a bit, so I am staying conservative. I am also wondering if I need a conditioning phase for a month on the bench. Maybe some higher reps because I am not getting ahead at this point. My bench was in the 400 range a few weeks ago before I strained the pec.

  10. Quote Originally Posted by Torobestia View Post
    My squat sucks, too, but that's mostly because it sucks.
    It doesn't really suck, for someone 6' 3". That is a looooong lever you guys ;-)

  11. Standing strict shoulder presses 135x5, 155x5, 155x8. I was going to go heavier but their are these arms that extend off the top of the hammer strength power rack I was training on that I kept hitting. I had to walk so far back I was not thinking it was good idea to go up in weight.

    chins 4x5

    suitcase shrugs 3x8

    meadows rows 2x8, dropped down as my grip was about done, 1x10

    front and side raises 2x10 of each

    hammer curls 2x10

    This is what my other upper body workout should look like.

  12. Decided to shut it down for a week plus due to some bad allergies, a swollen knee, and the pec strain that seems to be bothered by everything. Came back feeling OK

    Reverse Hypers 2x15 4 plates
    SLDL worked up to 365x8
    sumo deads worked up to 365x5
    Reverse Hypers 2x10 6 plates
    band kneeling crunches 3x?

    Benching tomorrow, we will see how it goes.

  13. Benched today felt OK. Did lots of warmups and different sets and reps to get loose. Then did

    275x12 These were not pumped out, I made sure each rep was a full single with a good lockout to test my pecs out. Felt really good.
    225x12 same type of reps ,waited about 2 minutes between sets.

    Band pushdowns 5x12
    band pullaparts 5x12
    face pulls into Y presses 3x8

    That's all she wrote.

  14. Standing strict shoulder press worked up to 185x5 and then 135x8

    suitcase shrugs 3x10

    chins 5x5

    landmine rear delts 3x10

    side raises 3x12

    hammer curls 3x12

    this really bores the **** out of me.

  15. Yesterdays workout, took it easy as was sore for some reason still from Thursday. I guess after taking a week and half off that happens

    worked up to 285x5 on moderate stance GM's

    narrow stance straight leg GM's 3x8 145

    Reverse Hypers 3x15 4 plates

    band pullaparts 4x15

    Today was 30minutes on the elliptical.

  16. box squats worked up to 285x5

    Dimmel deadlifts 135x12, 185 2x12

    Reverse Hypers 6 plates 3x10

    face pull into Y press with 2 mini bands 3x8

    So, after 9 month my glutes are firing properly. Workout was pretty easy.

  17. Good to hear that the upper body is feeling back together somewhat. When are you planning on dialing up the workouts?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  18. I will slowly start adding in some volume back to my bench day and probably my deadlift day. I have not squatted in so many years I am just going to start slowly going up and see what happens. Box squatting raw is really tough but I am starting to get the feel for it. I have some abnormal bone growth under the teardrop part of my quad and I crushed all the tissue in it, and god knows what else, pretty bad loading stones about 5 years ago. It has not been the same since and any leg work I do has to be posterior dominant or it really swells up. I really don't want to have surgery to be honest, so this is my way of working around it.

  19. Did 35 mintutes on the elliptical yesterday.


    Today

    Bench 225, 275, 315x8 all felt nice and easy. Chest feels good, albeit a little weaker on the side I strained.

    band crossovers 4x15

    band pushdowns 4x12

    band pullaparts 4x15

    band rotators 4x15

    All in all probably ready to start ramping up my bench training.

  20. Standing strict Overhead worked up to 195x5 and then did 135 2x8

    chins 5x5

    landmine rear delts 3x10

    wide grip cable rows with a second hold at the chest 3x10

    side/front laterals 2x? no clue how many I did.


    Started walking on the treadmill and almost **** my pants at 25 minutes. Called it a day just after I blew up the bathroom.

  21. revers hypers 2 plates and a quarter a side 2x12

    SLDL's worked up to 385x8

    Reverse hypers 3 plates a side 3x10

    face pulls 4x12


    Feeling good finally.

  22. Some pretty solid SLDLs man.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. Thanks, things are coming together nicely. Squats are going to take longer, but that known when I started back up. My mobility is **** and I have limited time. Between work and a 4 month old at home it is tough to find extra time.

  24. box squats worked up to 305x5

    Good mornings conv deadlift stance worked up to 285x8

    Dimmel Deadlifts 225 2x12

    So I have my rack savers and chains for suspending the bar for GM's. Twice now I have bought hooks that don't fit for one reason or another. I am getting annoyed. Work Gym is getting pretty set, just need 120lbs of chain an SS bar and some 10 lb plates I can make heavier dumbells and I should be set.

  25. bench 315x5 all paused
    Cat bench 275 4x3
    chins 4x5
    band crossovers 4x15
    band pushdowns 4x14
    bandpullaparts 4x15
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