Hey guys,
Haven't logged in a LONG time. The injury put me in a slump and my baby girl eats a lot of my time as well. But, seeing as how my PT cleared me to start squatting again, I figured for accountability I'll start a log.
Injuries:
*L2-3 minor disc bulge (no herniation)
*L4-5 major disc bulge (no herniation) with disc abutted against nerve root
*stenosis
*degenerative discs
Rehab:
Core stabilization
Pelvic floor strengthening (more-so glute medius)
Lumbar strengthening
PT is twice a week with my own rehab at night at home.
So, with the injury I couldn't squat or deadlift and had to reduce the weight I was putting over head. With the restrictions I figured," what the heck, might as well get my 6-pack back". Used keto principals for, four months (give or take a few weeks) with refeeds every week/two weeks and got with striking distance of a show.
Fast forward, I'm reversing out of keto and have gotten back to IIFYM. Right now current macros are:
Cho-100
Pro- 150
Fat-90g
Goal is to obviously put weights back on slowly, and get back any lost muscle and in the long run get back to competing in powerlifting.
Training is simple.
1 rest pause set
2 accumulation sets
3 sets of 15-20
That doesn't include my warm ups. I'm in and out of the gym within an hr.
Supplements
Triump
Bcaas
Multi
Psyllium husk
Cissus
Adaptogens
Pre workout
Thanks in advance to following!
*squatting will be rotated between smith (hate the fixed plane) and barbell. For reference my last squat session I did
65x20x2
85x15
105x15
Don't expect my squat to be something great lol and as of today (10/10) I still have not deadlifted
Haven't logged in a LONG time. The injury put me in a slump and my baby girl eats a lot of my time as well. But, seeing as how my PT cleared me to start squatting again, I figured for accountability I'll start a log.
Injuries:
*L2-3 minor disc bulge (no herniation)
*L4-5 major disc bulge (no herniation) with disc abutted against nerve root
*stenosis
*degenerative discs
Rehab:
Core stabilization
Pelvic floor strengthening (more-so glute medius)
Lumbar strengthening
PT is twice a week with my own rehab at night at home.
So, with the injury I couldn't squat or deadlift and had to reduce the weight I was putting over head. With the restrictions I figured," what the heck, might as well get my 6-pack back". Used keto principals for, four months (give or take a few weeks) with refeeds every week/two weeks and got with striking distance of a show.
Fast forward, I'm reversing out of keto and have gotten back to IIFYM. Right now current macros are:
Cho-100
Pro- 150
Fat-90g
Goal is to obviously put weights back on slowly, and get back any lost muscle and in the long run get back to competing in powerlifting.
Training is simple.
1 rest pause set
2 accumulation sets
3 sets of 15-20
That doesn't include my warm ups. I'm in and out of the gym within an hr.
Supplements
Triump
Bcaas
Multi
Psyllium husk
Cissus
Adaptogens
Pre workout
Thanks in advance to following!
*squatting will be rotated between smith (hate the fixed plane) and barbell. For reference my last squat session I did
65x20x2
85x15
105x15
Don't expect my squat to be something great lol and as of today (10/10) I still have not deadlifted