Rockslide’s Settling In and Making Progress Log

[Rockslide]

9/15

Still drained despite decent sleep.

Rear delt lateral raise

20 x 15 , 15 , 15

Barbell bench

135 x 16
185 x 10
225 x 6
225 x4

The good- first time since my wrist surgery in 2023 that I’ve gone over 185. Wrapped pretty tight and wrist wraps. Wrist felt good. Feels heavier than it used to holding it at the top, but felt pretty good through the pressing duration. Actually have wrist soreness than I did after squats yesterday when I had to have a little extra reflection in my wrist to get the bar in the right spot.

The bad- aggravated the CB more. Actually was bothering me relatively minimal until the last set. I asked myself if I should’ve done another set and try my luck. Like an idiot I did it and aggravated it. Really not any worse than it was last week but definitely bothered me enough for me to not do any other chest work the rest of today. Should’ve quit while I was ahead. Feels clearly like the chest and not the subscapularis.

Lever arm lat pulldowns

125 x 10, 8, 8

Close grip landmine rows

90 x 8, 8, 6

Tricep push down- plate loaded lever arm and chain

55 x 15, 15, 15

Preacher Curls - plate loaded

30 x 10, 8, 8


I need to work around this chest thing. Thinking I may need to either drop quite a bit of weight and/or do some dumbbell work. Sucks because I’m seeing progress but I bet with a few weeks of me still working chest just backing off of heavy presses I won’t go that far backwards . If I tear it I’m screwed so I probably need to be smarter.

 

[Hyde]

You’re not an idiot; if it had gone perfectly you’d be singing praises for how great this was. Don’t beat yourself up! Be proud you got under 2 wheels and repped it for sets. And honestly, that heavy novel stimulus was more impacting than any possible backoff chest work. Nothing you could have done otherwise could have bore so much loading.

But yes, you should play it smart from here and live to train another day - back off it now, let it get uninflamed, do some tissue work on it in a few days. 2-3 weeks is a no-brainer investment in your years of training ahead.

 

[Dustin07]

Feels clearly like the chest and not the subscapularis.

I had a monster deadlift day that left with me with a very sore chest, everything can be so connected and sometimes the aggravated tendon/lig/muscle isn't really the one that hurts but something its connected to, like lower/upper cross syndrome etc. I am curious what kettlebell armbars feel like to you, even if you have nothing in your hand just moving your arm through the kb armbar motion. I'm with Hyde on the tissue work. It sounds like you have an issue that isn't a fullblown injury yet so really focusing on pre-hab type work could help you prevent a serious injury.

 

[Rockslide]

Im pretty confident it was chest press . I basically was using the Swiss bar to do football type vertical grip presses when I felt it pull the first time. Again pretty sure it’s the CB, maybe the pec minor.

 

[Rockslide]

9/16

Feeling back to myself today. Pressed on time today. Busy work day and had some charity stuff I’m involved with after work. Got a quick workout in at lunch


Rear Delt Fly (band)

Blue band x 15, 15, 15

Band Pull Aparts

Blue band x 12

Lever arm shoulder press (arms linked)

70 x 15
70 x 15
85 x 8
85 x 8

Landmine Press

25 + bar x 12, 12

Dumbbell Lateral raise

20 x 12, 12

Dumbbell Skulls

20 x 15, 15

Cross Body Hammer Curls

20 x 15, 15


Felt pretty good about this shoulder work. Nothing earth shattering but felt better today and got solid work in

 

[Dustin07]

pain free lifting session is

 

[Rockslide]

9/18

Hex Bar Deads

135 x 15
225 x 8
315 x 5

Belted + wrist wraps

365 x 7 !!!!
385 x 2

RDLs- double overhand

135 x 8
135 x 8

Conventional- double overhand

225 x 6
225 x 6

Definitely grip limited on conventional. The 365 x 7 took a ton out of tank as far as grip and fatigue. I know most people are significantly stronger with hex bar and I have been training hex bar specific. Felt I would be stronger than I was conventional but I guess it makes sense because I haven’t been doing them and I’m sure they will progress once I start training them some.

Didn’t have a ton of time today. Crazy amount of work and life commitments this week. I’m happy with this work though.

 

[Hyde]

The Trapbar IS a good tool for total body development & strength, as it hits a lot and is fairly sparing to the back. It has its uses.

But there’s a reason people like Louie Simmons and Mark Rippetoe have told stories about literally throwing them in the trash - they do not have good transfer to the barbell deadlift or squat at all. And those guys were hyper focused on those results.

 

[Rockslide]

I agree. I was surprised how much of a difference it is. I’m going to start working on both. I do love the trap bar though. Got my form pretty dialed in with it and can do them with 100% comfort without me worrying that I’m going to injure my lower back with bad form.

When my kids get older, I think the trap bar will be a very useful tool to have around. I feel like it translates very good for explosive athletic abilities. I can feel today the significant difference in posterior chain activation (I’m pretty sore) . I’m going to start slowly incorporating conventional deadlifts. In high school I always did sumo and it was more comfortable, I don’t feel that they (sumo) anre anywhere as good for overall muscular development though. I would’ve benefited from a good coach back then.

 

[Hyde]

I agree. I was surprised how much of a difference it is. I’m going to start working on both. I do love the trap bar though. Got my form pretty dialed in with it and can do them with 100% comfort without me worrying that I’m going to injure my lower back bad form.

When my kids get older, I think the trap bar will be a very useful tool to have around. I feel like it translates very good for explosive athletic abilities. I can feel it today the significant difference in posterior chain activation (I’m pretty sore) . I’m going to start slowly incorporating conventional deadlifts. In high school I always did sumo and it was more comfortable, I don’t feel that they anre anywhere as good for overall muscular development though. I would’ve benefited from a good coach back then.

Yeah I’d say just progress deads modestly as you can for now as an accessory moreso (so to speak), then as you gain greater technical proficiency & condition to them eventually you could rotate them to the front as a primary focus while using the Trapbar more as an accessory.

 

[Rockslide]

9/20

Band Assisted Chins- wide/v grip

Blue band x 8, 8

Iso lateral lever arm one arm row

70 x 15, 12, 12

Lever Arm Lat Pulldown

120 x 10, 10

Rear Delt Lateral Raise

20 x 15, 15, 15

Barbell Bench

Olympic Bar

135 x 12
135 x 20

Rogue Swiss Cambered Bar (shoulder width handles)

143 x 12
143 x 12

Lever arm flat bench press

140 x 15
140 x 15

Tricep Pushdown (chain on lever arms)

65 x 15, 15

Swiss Bar Hammer Curls

53 x 20, 20

Dumbbell lateral raise

20 x 12 , 12

 

[Rockslide]

9/22

Got all my gear in this week. Knee sleeves , new wrist wraps , new straps, and a smaller lever belt since I’ve lost some waist size and can now squeeze into a medium. Was nice and carbed up for a big squat seasion

Squats

45 x 15
135 x 12
225 x 8
275 x 6

Was going to do a double with 295 then finish out with a single with 305 but I said eff it, I feel a little springy with these knee sleeves on.

315 x 3
315 x 2
315 x 2

Hamstring curls, plate loaded prone

45 x 20
45 x 20

That’s it for today. Did the rest of my Monday stuff yesterday along with a little Saturday stuff I didn’t get to . Mentally helped to know all I had to focus on today was squats. I know the sleeves helped give me some confidence. Happy though as my previous best since I started this log was 305 x 1 , 3 weeks ago. I had another day where I did 275 x 6 and could have probably gotten 7-8. Today I could have hit probably 9-10.

 

[Hyde]

9/22

Got all my gear in this week. Knee sleeves , new wrist wraps , new straps, and a smaller lever belt since I’ve lost some waist size and can now squeeze into a medium. Was nice and carbed up for a big squat seasion

Squats

45 x 15
135 x 12
225 x 8
275 x 6

Was going to do a double with 295 then finish out with a single with 305 but I said eff it, I feel a little springy with these knee sleeves on.

315 x 3
315 x 2
315 x 2

Hamstring curls, plate loaded prone

45 x 20
45 x 20

That’s it for today. Did the rest of my Monday stuff yesterday along with a little Saturday stuff I didn’t get to . Mentally helped to know all I had to focus on today was squats. I know the sleeves helped give me some confidence. Happy though as my previous best since I started this log was 305 x 1 , 3 weeks ago. I had another day where I did 275 x 6 and could have probably gotten 7-8. Today I could have hit probably 9-10.

Told you coming off LGD wouldn’t kill your strength.

You just needed to “change gear”

Awesome to hear you had some killer squats! Love it

 

[Rockslide]

9/23

Rear delt lateral raises

20 x 15, 15, 15

Isolateral lever arm shoulder press

70 x 15
80 x 12
80 x 12
80 x 8


Landmine press

25 x 10, 10

Landmine row

95 x 10, 10, 10

Dumbbell lateral raise

20 x 12, 12

Tricep Pushdown

70 x 10, 10, 10

 

[Segansational]

9/22

Got all my gear in this week. Knee sleeves , new wrist wraps , new straps, and a smaller lever belt since I’ve lost some waist size and can now squeeze into a medium. Was nice and carbed up for a big squat seasion

Squats

45 x 15
135 x 12
225 x 8
275 x 6

Was going to do a double with 295 then finish out with a single with 305 but I said eff it, I feel a little springy with these knee sleeves on.

315 x 3
315 x 2
315 x 2

Hamstring curls, plate loaded prone

45 x 20
45 x 20

That’s it for today. Did the rest of my Monday stuff yesterday along with a little Saturday stuff I didn’t get to . Mentally helped to know all I had to focus on today was squats. I know the sleeves helped give me some confidence. Happy though as my previous best since I started this log was 305 x 1 , 3 weeks ago. I had another day where I did 275 x 6 and could have probably gotten 7-8. Today I could have hit probably 9-10.

Nice work! And always helps when you have new workout gear. Added motivation when you look fresh or have new toys to play around with!

 

[Rockslide]

9/25

Hex Bar Deads

135 x 15
225 x 8

Belted here but never used straps today

315 x 10 !!! (Had 11-12)
405 x 2 !!!
405 x 1

RDLs

135 x 15
135 x 15

Conventional , hook grip

275 x 3
275 x 3

Barbell Hammer Curls- rogue cambered Swiss bar

53 x 15, 20, 15, 15, 15

Incredibly happy with the above work. Would have added some other stuff but we had friends coming over for dinner.

my chalk ball came in and it helped significantly . None of the above was with straps. Looking back on the beginning of the log I was basically doing 315 x 3-5 , 295 x8 , 385 x 1 etc with the hex bar. Happy to know I’m getting stronger.

 

[Rockslide]

9/26

Drank way too much last night. Probably had a bottle of wine and 2 beers but I drink so rarely these days . Honestly maybe 1-2 beers a month normally then 4-5 times a year indulge more. Good times with some new close friends though. My wife is a big introvert. So when she gets excited and plans a dinner party with friends it’s a big deal. Ate way way too much smoked picanha and chimichurri sauce too.

Rear Delt lateral raises

20 x 15, 15, 15

Wide grip/ V grip chins

5- aggregated my CB. Need to avoid these for a while I think. Lat pulldowns don’t bother it but chins do

Bench - rogue mg4 camber Swiss bar- wide grill 16 degree handles

143 x 12
193 x 8
193 x 8

CB bothered me some so didn’t push it heavier or push the reps . Working around it for now

Lever arm Incline Press

140 x 15, 15, 15

Isolateral single arm lever arm row

70 x 15 , 12, 10

Lever arm pulldowns

95 x 20, 15

Wide Grip Declined press- rogue camber Swiss bar

143 x 15 , 20

Dumbbell Lateral raise

20 x 12, 12

Dumbbell Skulls

20 x 20, 20


Still working around the strained CB but solid work I feel

 

[Dustin07]

Drank way too much last night. Probably had a bottle of wine and 2 beers but I drink so rarely these days . Honestly maybe 1-2 beers a month normally then 4-5 times a year indulge more.

I'm the same way with beer, I really don't like it but for some reason it seems to be that thing that make sense like once a year at a Mariners game or something. I'm more likely to have a whiskey our bourbon but high proof stuff calories add up really fast too.

 

[Rockslide]

9/28

Snuck home at lunch for squats. Was fasted for these. Pinned my cjc since I was fasting

Squats

135 x 10
225 x 8
275 x 6 (belted here on)
275 x 9
275 x 6

Probably had 10 and 7-8 in me the final 2 sets. Since I was in a hurry I actually did these on about half the rest time between sets than I normally would do.

Patella tendon or bursa (probably bursa) still hurting during warm up , bending down, etc but seem to do ok by 3rd/4th set when warmed up. Sleeves have helped

Prone hamstrings curl - plate loaded

45 x 15, 15



Got some calories in, back to work. Got home and finished up

Lever arm lat pulldown

120 x 15, 15, 15

Landmine row- t bar wide grip


95 x8, 8, 8

Plate loaded preacher curl machine

30 x 15,12, 12


Gave myself an extra rest day on chest part of this part of split . Still nursing this CB strain. Reduced the weight on squat but upped cumulative load some. Last week was a heavy heavy week in terms of squats and deads. Advanced quite a bit in terms of 3 months. Have been pretty pleased with how I have advanced but not pushed so hard I strained my back or anything else really in regards to squats/deads. Might be missing the mark some by always running the same rep range but I do enjoy somewhat alternating heavy lower rep, lower volume days with higher volume, higher rep pain days .

 

[akboom87]

9/28

Snuck home at lunch for squats. Was fasted for these. Pinned my cjc since I was fasting

Squats

135 x 10
225 x 8
275 x 6 (belted here on)
275 x 9
275 x 6

Probably had 10 and 7-8 in me the final 2 sets. Since I was in a hurry I actually did these on about half the rest time between sets than I normally would do.

Patella tendon or bursa (probably bursa) still hurting during warm up , bending down, etc but seem to do ok by 3rd/4th set when warmed up. Sleeves have helped

Prone hamstrings curl - plate loaded

45 x 15, 15



Got some calories in, back to work. Got home and finished up

Lever arm lat pulldown

120 x 15, 15, 15

Landmine row- t bar wide grip


95 x8, 8, 8

Plate loaded preacher curl machine

30 x 15,12, 12


Gave myself an extra rest day on chest part of this part of splint . Still nursing this CB strain. Reduced the weight on squat but upped cumulative load some. Last week was a heavy heavy week in terms of squats and deads. Advanced quite a bit in terms of 3 months. Have been pretty pleased with how I have advanced but not pushed so hard I strained my back or anything else really in regards to squats/deads. Might be missed the mark some rather than always running the same rep range but I do enjoy somewhat alternating heavy lower rep, lower volume days with higher volume, higher rep pain days .

Great looking session, squats are looking good. It can be hard sometimes to not want to slam more plates on and go. Definitely the way to go and yeah not injuring anything and play the long game!

 

[Rockslide]

9/30

Good positive day today. Following up on the heavy dead’s Friday, high output on squats Monday. Still fighting the chest strain so I skipped the Monday/Tuesday chest and added some back into the Wednesday day which is more shoulder focused. Got a Thai massage yesterday and got the chest and shoulder worked on.

Rear Delt Lateral raises

20 x 15, 15, 15

Bench - cambered multigrip bar , wide grip 16 degree handles

143 x 15
143 x 12
143 x 12

Still being gentle with these. Definitely not healed yet. I could feet the strain a bit but pretty minimal on discomfort at this weight

Lever arm shoulder press - iso lateral

70 x 15
80 x 10
80 x 10

Close grip bench- multigrip bar (inside camber, 0 degree/vertical handles)

103 x 12, 12, 12

Dumbbell Lateral Raises

20 x 12, 12, 12

Close grip landmine rows

90 x 8, 8, 8

Standing dumbbell curls, strict form

20 x 15, 15, 15


Ate lunch and went back to work


Rest was after I got home.


Pendulum squats

135 of added plates to machine x 15
180 added x 15

Quad extension , plate loaded

90 x 20

Have been conservative with the midweek leg work given the higher intensity Monday squats and Friday deads I’ve been doing. Still dealing with this patellar tendinitis/bursitis but thinking I might be starting to turn the corner a little on thjs

Treadmill walking - 30 mins at 3.3 mph . Just wanted to get some extra cals in. Forgot to add to my log I jogged 2 miles on Sunday followed by a mile walk which makes me even more proud of the squat work on Monday


6 weeks out from hopping off the LGD and still happy with progress. Probably going to kick the TRT up to 150 mg in about 2 weeks (currently 100+ some 4 andro I need to use up) and then do bloods another 2 after that . When those look good will probably run 10 weeks of 250-300 of test + 11 kt and maybe use some Reta to get down in a nice deficit and make a run to sub 190 body weight

 

[akboom87]

9/30

Good positive day today. Following up on the heavy dead’s Friday, high output on squats Monday. Still fighting the chest strain so I skipped the Monday/Tuesday chest and added some back into the Wednesday day which is more shoulder focused. Got a Thai massage yesterday and got the chest and shoulder worked on.

Rear Delt Lateral raises

20 x 15, 15, 15

Bench - cambered multigrip bar , wide grip 16 degree handles

143 x 15
143 x 12
143 x 12

Still being gentle with these. Definitely not healed yet. I could feet the strain a bit but pretty minimal on discomfort at this weight

Lever arm shoulder press - iso lateral

70 x 15
80 x 10
80 x 10

Close grip bench- multigrip bar (inside camber, 0 degree/vertical handles)

103 x 12, 12, 12

Dumbbell Lateral Raises

20 x 12, 12, 12

Close grip landmine rows

90 x 8, 8, 8

Standing dumbbell curls, strict form

20 x 15, 15, 15


Ate lunch and went back to work


Rest was after I got home.


Pendulum squats

135 of added plates to machine x 15
180 added x 15

Quad extension , plate loaded

90 x 20

Have been conservative with the midweek leg work given the higher intensity Monday squats and Friday deads I’ve been doing. Still dealing with this patellar tendinitis/bursitis but thinking I might be starting to turn the corner a little on thjs

Treadmill walking - 30 mins at 3.3 mph . Just wanted to get some extra cals in. Forgot to add to my log I jogged 2 miles on Sunday followed by a mile walk which makes me even more proud of the squat work on Monday


6 weeks out from hopping off the LGD and still happy with progress. Probably going to kick the TRT up to 150 mg in about 2 weeks (currently 100+ some 4 andro I need to use up) and then do bloods another 2 after that . When those look good will probably run 10 weeks of 250-300 of test + 11 kt and maybe use some Reta to get down in a nice deficit and make a run to sub 190 body weight

How do you like the chambered multi grip bar? Always want to try one of those out.

Good looking session. What weight are you sitting at now?

 

[Rockslide]

How do you like the chambered multi grip bar? Always want to try one of those out.

Good looking session. What weight are you sitting at now?

I love the thing. Can work deeper on bench due to the camber. Helps my wrist significantly with the more neutral grips. Not sure if it contributed a bit to this chest/coracobrachialis strain though working deeper. Less stable than a regular bar, can’t move as much weight with it but can work deeper with less load on the joints.

Love it for barbell hammer curls as well which I had never done before . Supposedly good for seal rows but I haven’t done them. Didn’t love it for skulls . Balance was weird because of the camber I think.

Was going to get the non cambered but rogue discontinued this version of the non cambered. This model of rogue is unique in that the handles are modular so you can move the handles around, change the grip angles etc.

I’m weighing like 197-203 depending on the day. Weight is up on average about 3 lbs. First half of that LGD cycle in mid summer I was on Tirz. Started getting a little too depleted and fatigued from it, stopped it and it took a while to get out of my system so I had probably the perfect amount of appetite suppression the last 4-5 weeks of the LGD. I could be more disciplined at trying to maintain a deficit right now but I do struggle to train hard in a deficit . Sucks the life out of you and enjoyment out of the training to a degree.

 

[Rockslide]

10/2- friday deadlift day LFG.

Hex Bar Deads
135 x 20
225 x 10
315 x 12 !!!! (Belt for rest of workout, chalk)
315 x 10
365 x 5

RDLs
185 x 8
185 x 10

Conventional
295 x 2
295 x 1
295 x 1

A little bummed about the conventional. I wanted 2 good sets of 295 x 3. I was pretty fatigued from the high volume hex bar before though. I also increased my RDLs from 135 to 185 this week.

Feel that this is pretty damn good progress considering that I’ve only really added squats and deads back in my routine in the last 4 months. When I started this log 2 months ago I was doing 295 x 5, 295 x 8, 315 x 3 , 365 x 1 etc .

Currently cranking out 315 x 12 , maybe could even crank out more if it dug deep . Did 405 x 2 last week.

Low back feels strong. Feel very safe moving these compared to how 295-315 felt 2-3 months ago

 

[akboom87]

10/2- friday deadlift day LFG.

Hex Bar Deads
135 x 20
225 x 10
315 x 12 !!!! (Belt for rest of workout, chalk)
315 x 10
365 x 5

RDLs
185 x 8
185 x 10

Conventional
295 x 2
295 x 1
295 x 1

A little bummed about the conventional. I wanted 2 good sets of 295 x 3. I was pretty fatigued from the high volume hex bar before though. I also increased my RDLs from 135 to 185 this week.

Feel that this is pretty damn good progress considering that I’ve only really added squats and deads back in my routine in the last 4 months. When I started this log 2 months ago I was doing 295 x 5, 295 x 8, 315 x 3 , 365 x 1 etc .

Currently cranking out 315 x 12 , maybe could even crank out more if it dug deep . Did 405 x 2 last week.

Low back feels strong. Feel very safe moving these compared to how 295-315 felt 2-3 months ago

Yeah man that’s some good work! Maybe should have thrown the conventional in first then topped it off with the hex. Either way awesome work!