Joe's comeback training log
09-05-2013 12:28 PM
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.
09-05-2013 01:59 PM
Not a very exciting first post but 30 minutes on the stepper today at lunch.
09-05-2013 04:00 PM
Welcome back in the game.... some impressive numbers you had in the past.
Good luck, will be following
09-06-2013 06:48 PM
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.
09-09-2013 02:55 PM
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.
09-10-2013 01:41 PM
30 minutes on stepper. Muscle in back is still feeling funny.
09-10-2013 02:02 PM
welcome back to the game, any plans or meets you have your eye set on?
09-10-2013 02:39 PM
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.
09-10-2013 02:42 PM
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.
09-10-2013 04:13 PM
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.
09-10-2013 08:08 PM
Great numbers you're throwing around, man.
09-12-2013 01:58 PM
Got a little time to train today, yesterday was stuck in meetings all day.
parallel box squat, no belt or briefs. 235 2x2
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.
09-13-2013 08:24 PM
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
09-14-2013 07:48 AM
09-17-2013 02:08 PM
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.
09-18-2013 07:19 AM
Just ordered a competition bench from Edge Fitness Systems. The gym is really coming along.
09-19-2013 02:34 PM
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.
09-19-2013 03:39 PM
Damn, some heavy aass reverse hypers. Is the range of motion really short on those stiff leg GMs?
Originally Posted by Joe_P
09-20-2013 07:35 AM
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.
09-20-2013 11:03 AM
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.
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