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
09-05-2013, 04:00 PM
Welcome back in the game.... some impressive numbers you had in the past.
Good luck, will be following
OLYMPUS UK REP
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
09-10-2013, 02:02 PM
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.
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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
Subbed. Heal fast, man.
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
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
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.
09-20-2013, 02:49 PM
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
09-23-2013, 01:40 PM
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.
09-27-2013, 06:36 AM
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.
09-27-2013, 08:28 PM
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
09-29-2013, 05:14 PM
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.
10-02-2013, 02:55 PM
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.
10-05-2013, 02:52 PM
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
10-05-2013, 04:21 PM
10-06-2013, 05:09 PM
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
10-08-2013, 07:09 AM
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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