Joe's comeback training log

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    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.

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    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
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    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.
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    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.
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    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.
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    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.
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    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
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    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.
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    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.
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    bench 315x5 all paused
    Cat bench 275 4x3
    chins 4x5
    band crossovers 4x15
    band pushdowns 4x14
    bandpullaparts 4x15
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    Spent the day in the office and then cleaned up the gym. It was later than I had hoped so made it quick.

    standing strict overhead presses 135 5x8
    Landmine T bar row 2plates and a quarter 5x10 with little rest between sets.

    Called it a day, sholder pressing the day after you bench is definitely not ideal. Sometimes life gets in the way of training.
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    Reverse Hypers 2 plates and a quarter a side. 2x12

    Deadlifts worked up to a nice and easy 455x3

    Still legged GMS close stance, 145, 165, 185 x 8 Very strict trying to get the hamstrings to stretch.

    Reverse Hypers 3 plates a side 4x10

    band pullaparts 4x15

    So I scrapped the sumo deadlift. And I need to get a SS bar to do strict GMs. I will add it to my Christmas list with 3 pairs of 5/8 chain. All in all I am pretty happy with my training. Still along way to go, but I will take progress.
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    Quote Originally Posted by Joe_P View Post

    Deadlifts worked up to a nice and easy 455x3
    Sweet...!
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    raw box squats 285x8

    Gm's worked up to 325x5

    Dimmel Deadlifts 225 2x12 and then 1x9 and my glutes were on fire.

    Feeling good, ordered a SS bar today from Black Widow. They are having a 12 hour pre black Friday sale.
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    Still having pec issues. This is getting real old.

    Did some bench to 315x5, did a lot of lighter higher rep sets, not sure exacty what though.

    Chins 5x5

    Band pushdowns 4x15

    Band pullaparts 4x15

    Moving my bench to Wednesday. Lets see if it helps not benching after having a bar on my back for squats/GM's.
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    strict standing shoulder press 185x8, 135 2x8

    chins 5x5

    facepulls 3x12

    front/side laterals 3x12

    30 minutes on the elyptical
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    Reverse Hypers 2plates a quarter a side 2x12

    Deads worked up to 475x3

    GM's 235, 285, 335x5

    Reverse Hypers 2plates and quarter a side 2x20


    Weights are ramping up nice. Now I need to start eating more. I have been a vegetarian for the last two years, I ate my first piece of chicken in that time for lunch today. Going to stay away from red meat but I need more protein sources. Fish and eggs were not cutting it. Safety Squat bar from Black Widow came in today. Nice piece of equipment. I am going to play around with it on Thursday.
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    Quote Originally Posted by Joe_P View Post
    Reverse Hypers 2plates a quarter a side 2x12

    Deads worked up to 475x3

    GM's 235, 285, 335x5

    Reverse Hypers 2plates and quarter a side 2x20


    Weights are ramping up nice. Now I need to start eating more. I have been a vegetarian for the last two years, I ate my first piece of chicken in that time for lunch today. Going to stay away from red meat but I need more protein sources. Fish and eggs were not cutting it. Safety Squat bar from Black Widow came in today. Nice piece of equipment. I am going to play around with it on Thursday.
    Joe, did you find being a vegan limited your strength?
    I know when I did it years back, I slowly did see some falling in strength, and I did not want to just rely on diary.
    Oh, nice little self pre xmas gift there with SSB.
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    Solid work, Joe. I'm jealous of the new equipment too.
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    Paul, I was not Vegan, I ate fish and eggs. I can't say it limited my strength because I was not training. I have only been back at it since the first of the year and that was limited in the beginning. It started to ramp up in April/May and then my son was born on June 29th which set me back a little. I am feeling now as I progress something is missing. I just can't eat enough food to get the protein, and I don't want to rely completely on powders. Eggs are boring, I don't want to eat too much fish as it does contain heavy metals. I don't like factory farming and try to buy organic chicken. I will see as I go on. I eat a lot of lentils. It gets expesive to eat good, but as I get older these things become more of a concern.
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    If you think eggs are boring I think you're doing it wrong.
    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
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    They get boring. And that is a lot of eggs to get your protein requirements.
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    Quote Originally Posted by Joe_P View Post
    They get boring. And that is a lot of eggs to get your protein requirements.
    Yeah, it is a lot of eggs to meet the protein requirements. Definitely give you that. I just like the variety of foods one can make with eggs - scrambled with a variety of veggies (my least favorite preparation of eggs, but great once in a while), omlettes (always great), fried eggs (what I do every day), poached eggs, deviled eggs (like scrambled, only good once in a while), and the trusty hardboiled egg.
    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
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    Quote Originally Posted by Sean1332 View Post
    Solid work, Joe. I'm jealous of the new equipment too.
    I am about done with my gym at work. I will post some pic in here of it.
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    Quote Originally Posted by Joe_P View Post
    Paul, I was not Vegan, I ate fish and eggs. I can't say it limited my strength because I was not training. I have only been back at it since the first of the year and that was limited in the beginning. It started to ramp up in April/May and then my son was born on June 29th which set me back a little. I am feeling now as I progress something is missing. I just can't eat enough food to get the protein, and I don't want to rely completely on powders. Eggs are boring, I don't want to eat too much fish as it does contain heavy metals. I don't like factory farming and try to buy organic chicken. I will see as I go on. I eat a lot of lentils. It gets expesive to eat good, but as I get older these things become more of a concern.
    Gotcha, I was a lacto veg. for a bit. Had to get some protein via animal sources, ie: eggs whey diary etc.
    It does get expensive to eat good, especially organic and you are right, fish and eggs only go so far. I also do not think, I could ever give up my hot wings either.
    I get some stuff from Grassland Wellness Beef. They have no hormones, no nitrate, no antibiotic meats. It is not super cheap, but they ship in a few days and have some pretty good products.
    And congrats on your addition to family, DAD....!
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    Quote Originally Posted by PaulBlack View Post
    And congrats on your addition to family, DAD....!
    Thanks Paul.
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    So it looks like I have a date with the lacrosse ball as I can't even bench my pec delt ties ins are so tight. I am afraid i am going to pull something. I have to get this worked out.

    Started warming up on the bench and scrapped it.

    landmine tbar rows 4x10 3plates
    band pushdowns 4x14
    band pullaparts 4x15
    chins 4x5
    face pulls into Y press 3x8
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    So i figured i would start free squatting again. It has been 6.5 years since i did any free squatting, basically when i hurt my leg loading stones. I have terrible mobility in the hips. So i figure that will have to change so i can widen my stance (which will still not be wide by any stretch) and squat to depth. So i did some mobility work and then did many sets of 5 paused squats with 145. This was not pleasant at all, lol. finished off the workout with 4x12 wide stance kb two handed swings. So i guess we will see the reconstruction of a squat on here. Curious what everyone uses to film there lifting.
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    Quote Originally Posted by Joe_P View Post
    So i figured i would start free squatting again. It has been 6.5 years since i did any free squatting, basically when i hurt my leg loading stones. I have terrible mobility in the hips. So i figure that will have to change so i can widen my stance (which will still not be wide by any stretch) and squat to depth. So i did some mobility work and then did many sets of 5 paused squats with 145. This was not pleasant at all, lol. finished off the workout with 4x12 wide stance kb two handed swings. So i guess we will see the reconstruction of a squat on here. Curious what everyone uses to film there lifting.
    6.5 years? Hot damn. Good luck easing into it again.

    And I just prop my phone up against something to take video and edit it with the iMovie app
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    I use my tablet which has a stand, but when my friend films his own lifts he props his phone up against a kettlebell.
    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
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    Standing strict shoulder press 205x5 145 2x8

    chins 5x5

    side/front laterals 3 sets until it burned

    face fulls 3x12

    45 minutes of walking on the treadmill.
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    Deadlifts 495x3

    Reverse Hypers 3 plates and 10's a side. 3x10

    landmine Tbar rows 3 plates and 10's 3x10


    Felt good today. Deads are progressing nicely. Grip needs to catch up though.
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    A little beat from Monday. Normally i would bench today but since i am off the rest of the week, my home gym does not have squat bar. They do however have a comp bench.

    Worked my way up to 285x3 on squats. Depth was OK, not spectacular. I have some video of it but it is taking a while to email from my phone. I took some photos of where i train at lunch. Not bad for the office.

    I think did SS bar strict GM's with 95 lbs. I did 2x12 and hams were screaming so i stopped. I don't want to be cramping up tomorrow when i am stuffing my face. Bench on Friday and off to see Megadeth/Fear Factory. Name:  IMG_20131127_125200_436.jpg
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    That's an awesome setup, Joe.

    Fear Factory will be awesome!
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    That's your home gym? Looks pretty solid, dude.
    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
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    Thanks guys. That is in my office. The basement. Reverse Hyper, power rack, comp bench, 40, 50, 60lb pairs of kbells, squat bar, texas deadlift bar, 1500lb rated bench bar. Olympic dumbbell handles, SS bar, deadlift jack an platform, bands, dip bar, landmine and all the handles. Eliptical, treadmill, bike, and some bodybuiding stuff. The gym I belong to at home is a regular gym that has some powerlifting stuff, but it is USAPL since Dennis Cieri owns it.
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    I read Lillys cube book so I figured I would try the paused benches an inch off the chest. They definitely felt different. I was not at work today so went to the gym, it was **** show. I didn't have anyone trustworthy to spot me and I didn't really want to be there.

    pause bench one inch off chest 135, 185, 225, 275x8

    front/side lateral raises 3x10

    cambered bar curls 3x10

    40 minutes on the treadmill.

    At least I got something done. Off to see Megadeth/Fear Factory.
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    Yesterday

    Standing strict overhead 155 3x8
    Hip adductor, lots of reps, lots of sets.
    Klokov presses lots of sets and reps trying to get a feel.
    40 minutes walk on treadmill

    Today
    Took it easy as was a little beat up from pulling heavy (for me) last week.

    Wide stance two handed kbell swings 3x12
    band pullaparts 5x15
    Reverse hypers 3x10

    Feeling good, doing a lot of reading about the cube. Going to start it in Jan.
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    Quote Originally Posted by Joe_P View Post
    At least I got something done. Off to see Megadeth/Fear Factory.
    You must have gone to the same concert one of my friends went to. He told me about how good the Megadeth show was. Out of curiosity I went to look up the Megadeth setlist and even I was impressed.
    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
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    It was awesome. Opened with Hangar 18 and ended with Holy Wars. They were fast and furious. He can still play, and his singing is not as bad as people say it is. Fear Factory was good, I listen to them a lot when I train. They don't translate as well live in my opinion though.
  

  
 

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