Joe's comeback training log - AnabolicMinds.com

Joe's comeback training log

Page 1 of 4 123 ... Last
  1. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Joe's comeback training log


    A little about myself, I am just getting back into lifting the last few months after basically a two year layoff and a year of jerking around before that. I had posted on the message boards for more than a decade prior to that. I figured a new name would give me a fresh start. I used to compete a little in powerlifting in the past, and was lucky to get to lift with great guys like Joel Toranzo, John Bernor and Chris Taylor. I am more of a push pull guy as I have some issues with one of my legs due to some issues that are long winded although I have started box squatting lightly again after many years. I am not sure about gear again, but my bench goals don't involve it right now. I was a around a 550 bencher in a single ply, and around a 450 bencher raw, and my best dead I believe was 650. I am slowly working my weight down to 245-250 and am 6'3. I am a longtime drug free lifter and I have read this board and posted here and there for years. I figured it was a good place to keep a log. As of now I train at work at lunch. I was able to build a gym here with some goodies such as a reverse hyper, rack, deadlift bar, squat bar, close to grand in plates, landmine with the attachments, bands and some other things. I will take a pic one day and post it up. It definitely gets the job done.

  2. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Not a very exciting first post but 30 minutes on the stepper today at lunch.
  3. Elite Member
    edje007's Avatar
    Stats
    5'6"  180 lbs.
    Join Date
    Jul 2012
    Age
    34
    Posts
    5,110
    Rep Power
    2005326

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Welcome back in the game.... some impressive numbers you had in the past.

    Good luck, will be following
    Olympus labs Rep
    Olympus Labs, a line of products that will turn men into demigods.
    visit us at: olympus-labs.com
    •   
       

  4. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    flat bench 325x3 all comp paused

    CAT bench 295 4x3 (as explosive as possible, last set was real good)

    Dead Bench 300 5 singles 90 second rest each (bottom up pin presses from about the chest)

    Tried to do 185 for 12 with where you press every five seconds and keep it on your chest the rest of the time. I got to 8 and was spent.

    mini band flys 3x12

    light band try pushdowns 3x15


    Building my training off Josh Bryants principles. I like it so far. Can only get better from here.
  5. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Moderate stance Goodmornings worked up to 325x5

    Reverse Hypers multiple sets, multiple weights up to 6 plates for 10

    Close stance stiff leg Gm's 3x8 105 worked them down tight until my hamstring were really stretched.

    Have a strange sore muscle in my lower back on the side where my hip meets. Took it easy as I don't need a pulled muscle.
  6. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    30 minutes on stepper. Muscle in back is still feeling funny.
  7. New Member
    James Fuller's Avatar
    Stats
    5'2"  165 lbs.
    Join Date
    Apr 2013
    Posts
    264
    Rep Power
    17038

    Reputation

    welcome back to the game, any plans or meets you have your eye set on?
  8. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Honestly I don't have any idea. I have some goals I want to hit like a 500 raw bench and a 700 geared pull, but I don't know at what point I will get back on the platform. As long as I keep going I will at some point. Also the guys I used to train with are out of the sport.
  9. New Member
    James Fuller's Avatar
    Stats
    5'2"  165 lbs.
    Join Date
    Apr 2013
    Posts
    264
    Rep Power
    17038

    Reputation

    hit up some of the federations pages on fb and see if theres a team or something in your area. or even on plw say your from whatever area and looking for a gym or team. stay with it man. those are pretty impressive numbers you had and will have again.
  10. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    I still know some people in the tri state area (NY NJ CT) and I have no problem competing when I am ready. I just had a kid 10 weeks ago, so I am a little short on time. If I can get something in 2014 I will be happy.
  11. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,287
    Rep Power
    2311425

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Great numbers you're throwing around, man.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  12. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Got a little time to train today, yesterday was stuck in meetings all day.

    parallel box squat, no belt or briefs. 235 2x2
    285 6x2

    Sumo deadlift 225x8, 315x5, 365x3. Figured I would call it.


    I think I am going to play around sumo, I have not pulled sumo in about 7 years. Worst case scenario is when I go back to conventional my hips are stronger. I think I am going to squat/dead on Mondays, and do all lower accessory on Wed. Keep bench on Friday and do some accessory work on Sundays.
  13. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Comp paused bench 315, 335, 355, 375 all easy, but strained my pec on the last rep. Going to stop using erase I feel it dries me out too much. Maybe it is in my mind. This cut the workout short, but I have done this half a dozen times or so. When you are tall with long arms this can happen and it usually is a two week recovery. This was the first time working up singles in at least 3 years.

    light band pushdowns 3x15

    band pullaparts 3x12

    band face pulls into Y presses. 3x10

    suitcase shrugs 3x8
  14. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    May 2012
    Posts
    5,587
    Rep Power
    562534

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Subbed. Heal fast, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  15. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Box squat, parallel, raw no belt. 195, 215, 235, 255, 285x2, 305 2x2

    Sumo deads. 315x3, 365, 385, 405x1

    baby steps every week add up to quite a bit over time. I will hammer the assistance on Thursday.

    Have been lazy on stretching at night, noticed it today in a big way.
  16. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Just ordered a competition bench from Edge Fitness Systems. The gym is really coming along.
  17. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    SLDL 275, 315x8

    Stiff leg GMs. Very strict, very tight arch. 105, 125, 145x8. These burn the hammies and are hard for me to find the groove. But they stretch is real nice.

    Reverse hypers 6 plates 3x10

    Band pullaparts 4x10

    Double mini facepull, rotate, Y press 3x10

    Trying to figure out the plan, my magic carpet sled came yesterday. This is probably going to allow me to workout on Sundays as well pulling the sled and doing band work, chins, and some light dumbbell work outside.
  18. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    May 2012
    Posts
    5,587
    Rep Power
    562534

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by Joe_P View Post
    SLDL 275, 315x8

    Stiff leg GMs. Very strict, very tight arch. 105, 125, 145x8. These burn the hammies and are hard for me to find the groove. But they stretch is real nice.

    Reverse hypers 6 plates 3x10

    Band pullaparts 4x10

    Double mini facepull, rotate, Y press 3x10

    Trying to figure out the plan, my magic carpet sled came yesterday. This is probably going to allow me to workout on Sundays as well pulling the sled and doing band work, chins, and some light dumbbell work outside.
    Damn, some heavy aass reverse hypers. Is the range of motion really short on those stiff leg GMs?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  19. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Herder, the GM's have a shorter ROM in the beginning of the set than they do at the end of the set. Because I reverse the weight before my legs unlock or my arch breaks the further into the set I get the more I am able to stretch I think my back is getting stronger, and the Reverse Hyper weight is moderate for the swinging (not uncontrollably) variety but as of right now I have to work on my head and just getting mentally used to pulling heavier weights. My last set currently is still what I used to warmup with.

    Check out the deadlift videos by Matt Wenning, that is why I started doing them. I am also of the belief that if you can get stronger without lifting heavy all the time, that is a good thing.
  20. Elite Member
    herderdude's Avatar
    Stats
    5'8"  230 lbs.
    Join Date
    May 2012
    Posts
    5,587
    Rep Power
    562534

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    That's a good point about the stretching. I didn't think of that. I definitely agree that heavy weights aren't necessary to build strength. As long as it's above 65% and moving explosively, it's going to get results.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  21. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Playing around with bench, pec still not right. So did a bunch of reps at 135 and 185

    band flys 4x15

    band pushdowns 4x15

    Rolling tricep extension 3x10

    suitcase shrugs 3x10

    band pullaparts 3x15

    hammer curls 2x10
  22. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    parallel box squat, no briefs or belt. 235x2, 255x2, 275x2x2, 295x2x2, 315x2x2

    sumo deadlift 315, 365, 405, 405, 405x1
    dropped down and 315x8 these were kind of all over the place. I don't have that fluid motion I did with conventional. But it will come.

    All done during lunch. Edge Fitness said my bench is shipping this week. May have it put together and ready to bench Friday. Hopefully the pec is feeling better.
  23. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    Yesterdays workout

    SLDL 225, 285, 335x8

    Wide stance two are kettlebell swings 40lb bells, 3x10

    Reverse Hypers 3x15 4plates

    Band pullaparts 5x15

    Chugging along. Feeling OK, back is still feeling funny in places. Probably going to start pulling a sled and increasing my volume a little over time.
  24. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    bench 225x10, 275x2x8 nice and slow like a bodybuilder. Pec is feeling good, should be able to open it up next week.
    band flys 3x15 done in between sets of bench

    rolling skull crushers with a mini band 3x10

    band pushdowns 3x15

    band face pull into Y press 3x8

    hammer curls 2x12
  25. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    front delt raises 3x15

    side delt raises 3x15

    landmine rear delts 3x10

    suitcase shrugs 3x10

    meadows rows 3x10

    face pulls 3x10

    this is the workout I need to make sure I start getting in every week.
  26. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  27. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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
  28. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115625

    Reputation Reputation Reputation

    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...!
  29. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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
  30. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  31. Professional Member
    Torobestia's Avatar
    Stats
    6'3"  250 lbs.
    Join Date
    Dec 2010
    Posts
    3,199
    Rep Power
    141050

    Reputation Reputation Reputation

    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
  32. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  33. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    30 min elliptical.
  34. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  35. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115625

    Reputation Reputation Reputation

    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 ;-)
  36. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  37. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  38. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  39. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  40. New Member
    Joe_P's Avatar
    Join Date
    Sep 2013
    Posts
    178
    Rep Power
    48271

    Reputation

    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.
  •   

      
     

Similar Forum Threads

  1. Beelze training log
    By Beelzebub in forum Workout Logs
    Replies: 2315
    Last Post: 06-15-2009, 08:45 PM
  2. KELSEYs training log-strength hypertrophy split
    By kelsey in forum Powerlifting/Strongman
    Replies: 0
    Last Post: 03-03-2006, 11:35 PM
  3. Dunimous Training Log
    By dunimous in forum Exercise Science
    Replies: 10
    Last Post: 02-28-2006, 08:18 AM
  4. Multiple training logs
    By bulkmuscle in forum General Chat
    Replies: 1
    Last Post: 08-15-2005, 02:12 PM
  5. Where to get diet/training log?
    By pcn in forum Weight Loss
    Replies: 3
    Last Post: 01-14-2005, 01:16 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in