Joe's comeback training log

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    Yesterday worked my close grip up to 275x8
    paused bench 1" off the chest 185 22x8
    band crossovers 3x12
    band pushdowns 3x15
    T bar rows 3x10
    band pullaparts 3x15

    Still reading up on the cube. Looking to start after new years.

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    You'll def enjoy the cube if /when ya give it a go
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    Sean, I like the way it is layed out. I also like the fact that I can lay out 9 weeks of training and stick to it. What template did you base your training after. I see a few different ones on line.
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    Quote Originally Posted by Joe_P View Post
    Sean, I like the way it is layed out. I also like the fact that I can lay out 9 weeks of training and stick to it. What template did you base your training after. I see a few different ones on line.
    Do you have his new book? I follow the template off of that for the main movements, and the assistance I do however I want.

    And Herderdude mentioned another way to run it. repeat the first 3 weeks, but only adding maybe 5 or so lbs to each lift to still progress, in order for it to be more of a hypertrophy phase.
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    I am not sure if I have the new one. Is there a way to tell.
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    Quote Originally Posted by Joe_P View Post
    I am not sure if I have the new one. Is there a way to tell.
    The cover is 365STRONG
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    Nope, looks like I will be buying it. I assume it is the one on the website.
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    My third squat training session

    worked up to 325x3

    235x5 paused squats. Was going to do another set but my inner thigh was screaming there was no reason too. I was able to really sit.

    Nice slow progression. Hopefully my squat will be in the low 400's in the next month. Then I can start really working it.
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    Missed the weekend workout. Very busy with work and the house.

    Deadlift off 4" blocks 495x3 first time ever doing these.

    GM's 235 2x8 285x8

    Reverse Hypers 3x10 6plates
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    Bench 275 2x8

    close grip 245 2x5

    pause bench 1 inch off chest 225 2x6 I have no stamina at the moment.

    Chins 8, 6, 5

    band cross overs 3x15

    band pushdowns 3x25

    Gotta start working on some more volume.
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    Looks a lot like the Cube Good stuff man.
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    I was just playing around with the exercises. I have a few weeks to get my stamina up. Also moved my grip in from max to middle on the rings. Feels much more comfortable. I am most looking forward to going into the gym knowing what I have to do and what weights. I have gone by feel way too much over the years. It is good at times, but in the long run I probably lift too heavy for it to be beneficial.
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    squatted, worked up to 345x3

    On the last one my groin popped in the hole. I thought I was going down only to realize I was fine. I waited for 10 minutes for the pain to start but it never did. Not sure if it was old scar tissue or what. It is a little sore when I spread my legs a bit. But overall not bad. Played around with my spud hamstrnger to find what bands work best and what distances.
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    Groin is still a little sore but I am definitely not hurt. Not sure if I will be squatting this week, still have a few days to gauge though.

    Standing strict overhead 165x8, 8, 7

    chins 8, 7, 5

    cambered bar curls 3x10

    side/front laterals 3x10

    wide grip front lat pulldowns 3x12

    hip adductor

    40 minutes walking on treadmill.
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    Starting to increase volume.

    Deads 2" deficit 365 2x5
    Deads 4" blocks 356 2x5

    Reverse Hypers 6 plates 3x10

    T bar rows landmine 3 plates 3x10

    light band seated hamstring curls with spud hamstringer. I thought this was going to be useless but hams were screaming. 2x15 each leg.
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    Hm is that spud hammy thing worth it I assume? Looked interesting
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    Honestly Sean, I have to use it for a little while and see. Anthing in the 15 rep range would probably make my hams scream. I will let you know in a few weeks. I don't have a whole lof of ways to hit my hams without a bar on my back or in my hands so I figured it was worth it to give it a shot.
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    Bench 285 2x8

    Close grips 255 2x5

    Bench 1" off chest paused 225 2x8

    lat pulldowns 3x15

    band pushdowns 3x15

    band cable cross overs 3x15

    Stamina is up tremendously from last week. This was much easier.
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    Work capacity always seems to be one of the things that can pick right back up
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    You still liftin??
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    I have a terrible cold this week. I was in bed all day yesterday. Sinus are making my head feel like it is going to pop. Last week was sporadic with the holiday. Starting cube Monday regardless if I have to start real light and possibly make small bumps every 3 weeks. Thanks for noticing I was gone, lol.
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    Quote Originally Posted by Joe_P View Post
    I have a terrible cold this week. I was in bed all day yesterday. Sinus are making my head feel like it is going to pop. Last week was sporadic with the holiday. Starting cube Monday regardless if I have to start real light and possibly make small bumps every 3 weeks. Thanks for noticing I was gone, lol.
    That sucks, bud. I'll be starting my second Cube version 2 cycle on Monday as well. You can always just hit the minimum prescribed reps and cut back the assistance until you're feeling better.

    Feel better! You've got things to pick up and put down.
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    Sucks to hear about the cold, man. Hope you kick its ass soon and get back to lifting.
    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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    Went in today to get the blood flowing

    Standing Strict Overhead 135 3x8
    lat pulldowns 3x15
    side/front laterals 3x10
    hammer curls 3x10
    hip adductor 3x15

    45 minutes walking on treadmill.
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    First day of the cube, started light as I have been sick. Used 480 as a max dead even though I pulled 495x3 a few weeks ago. It was challenging, did it with no belt and ran through rather quickly.

    Deads 385 5x2
    4" block pulls 410 2x2
    deads of a 2" platform 355 2x4

    Reverse Hypers/lat pulldowns 3x12

    Kept accessory work low as I was having trouble breathing from my sinus still draining. My platform is actually 2.5" which I notice is more challenging than the 100's I have pulled off my entire lifting career. The higher platform really makes me use my leg drive and stay in form, where the 100's did not force me to do that. I still remember my last workout before it unraveled about 4.5 years ago, it was 545x4 standing on the 100's. Hopefully I can get back to form in 2014.
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    Good first Cube sesh. I'm looking forward to seein your results from it.
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    Bench reps, estimated a little high as the the last few weeks have not been good to me, lol. Used 360

    Bench 260 2x8
    CGBP 275 2x5 I was supposed to do 6 but this seems kind of heavy after benching.
    Bench 1" paused off chest 240x10 and then 5. I just kind of died.

    Lat pulldowns 3x15
    tri pushdowns 3x20

    Benching was rough. I did more a few weeks ago before the holdidays.
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    Those pauses are a bitch
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    Fridays workout Speed Squat. Well it probably was not a good idea to think I would be conditioned for anything as I squatted 3x before I strained my groin and then took 3 weeks off. So I got through the 215 8x3 but my groin was screaming and on fire. So I stopped. Nothing pulled and nothing was hurting other than just being unconditioned. I am most likely going to do the pause squats on Tuesday. It is bizzare when I try and squat because my body is strong from doing all the accessory work for my dead, but my groin is an extreme weak point at this time.
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    Sunday

    Standing Strict Overhead 155 2x8 135x7 with holds at lockout

    hip adductor 4x15

    lat pulldowns 3x15

    side laterals 3x15

    hammer curls 3x10

    I have what I think is bicep tendonitis that starts in my forearm and runs all the way into my shoulder. The only good thing is it does not affect any of the major lifts. I cannot even attempt to do pullups though.
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    Sucks about the groin and tendonitis,
    man. At least you got in there, right?

    Ah, don't be discouraged by your bar speed in later 'speed' days. Lilly says it differs from Westside's kinda speed day. I would relate it more to compensatory acceleration training.
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    Quote Originally Posted by Sean1332 View Post
    Sucks about the groin and tendonitis,
    man. At least you got in there, right?

    Ah, don't be discouraged by your bar speed in later 'speed' days. Lilly says it differs from Westside's kinda speed day. I would relate it more to compensatory acceleration training.
    The tendonitis is no big deal, I think I had tendonitis in one way shape or form for the better part of 10 years at one point. The groin is something I have to watch, you can't really squat around it, lol.
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    Quote Originally Posted by Joe_P View Post
    The tendonitis is no big deal, I think I had tendonitis in one way shape or form for the better part of 10 years at one point. The groin is something I have to watch, you can't really squat around it, lol.
    Eh, just rub capsaicin all over to hide the pain!
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    Speed Deads.

    315 8x3
    deads off 4" block 335 2x5
    2" defecit deads 290 2x8

    Didn't do any accessory work, i have never done this much deadlifting volume in my life. No belt and finished in about 30 mninutes with getting started and warmups. Did not time in between sets.
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    Heavy Bench

    Bench 290 5x2
    CGBP 305 2x3
    Bench paused 1" off chest 275 2x5

    2 sets lat pulldowns/band pushdowns/Tbar rows/band pullaparts 15/20/10/15

    The benching was pretty easy.
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    Squat Reps

    225 3x10

    Reverse Hypers 3x15

    Lat pulldowns 3x15

    Groin is feeling much much better. About 90%. 2 weeks complete on the cube. The workout seems pretty good so far.
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    Yeah, squats! Good job so far. I have that coming up as well
    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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    Glad to hear the groin is getting better!
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    Quote Originally Posted by Sean1332 View Post
    Glad to hear the groin is getting better!
    I am just resigned to the fact that I have take it easy before jumping in with squatting. I am going to just squat this go around, and add I pause squats next cycle. That should give me a better chance of staying injury free. I figure just squatting should make my squat go up after a multi year layoff.
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    Deads

    comp deads 335 2x8 ( I think this may have been the first time I did a set of 8 on any deadlift other than stiffs in my life)

    Deads off 4" block 2x6 365

    I am omitting the 2" block pulls. I am think I am going to rotate those with 4" block pulls every 9 week cycle. It is way way way too much volume for me, especially now, and especially beltless. I was a 1 heavy set guy for as long as I can remember.

    lat pulldows 3x 15

    band pullaparts 3x15

    I was going to do reverse hypers but my back was so pumped I decided i was probably not going to be able to walk to the shower if i did.

    Overall i was in bad shape today, my groin, hips, hams and glutes were sore as hell from squatting. Just trying to get these workouts done and get back into better shape.
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