Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

A Nobody

AnfoAjax

AnfoAjax

Member
Had a log on here before. Deleted it. Went through a rough patch. Came back and tried to make another but I fell off that one too. Went through another rough patch.

Lost access to my main log (long story), ended up losing almost 5 years worth of information... Got my identity stolen. Had to get rid of/scrub alot of things. Big headache.

So now we're here. Third time's a charm.
 
October 7th

Conventional Deadlift - Raw
135x5
235x4
335x3
425x2
515x1
565x1
595x1
635x1
655x1
685x1
725x1 @ RPE 9

Close Grip Bench - Raw
145x5
235x4
275x3
315x2
345x2
365x2
375x2
395x1 @ 7.5

Seated GM
295x7
295x7

Plate Loaded Hamstring Curl
160x8
160x8

Reverse Curl 205 2x8
dB preacher curl 60s 2x10
One Arm Cable Row 240 2x8
Rear Delts Machine 206 2x15


From Wednesday
 
Hey glad to see you back! Was wondering how you had been and if everything was alright. Will be following along.
 
Oct 9th

Duffalo Squat Raw
145x5
235x4
285x3
345x2
405x1
455x1
505x1
550x1 @ 6

After work

Comp Bench raw
135x5
225x4
275x3
315x2
355x2
375x2
405x1 @ 9

Incline Smith Machine
315 2x5

Belt Squat Sumo RDL
495 2x5

Pullups
BW + 40lb Chains 2x8

Tricep Pushdowns One Arm
160 2x15


Squat deload
 
Glad you came back bro. One foot in front of the other, one day at a time. You can’t change the past and the future is uncertain, but we all get to decide what we do with right now!
 
Close Grip + Spoto Press Raw
135x5
225x4
275x3
315x2
345x2
370x1
380x1
390x1 @ 8.5

Seated OHP
135x5
225x4
255x5
265x5
285x1 @ 8

GHR
BW 2x25

Ez Bar Reverse Curl
205 2x8

DB Preacher Curl
65s 2x8

Seated Cable Row
460 2x8

Rear Delt Machine Flye
260 2x20

Hit the j hooks on 390 halfway up... Different gym and hate these effing racks. They're horrible
 
Hyde said:
Hey how’s your hip been since that injury? Seems like you’re lifting well with it these days!
Click to expand...
Hyde said:
Hey how’s your hip been since that injury? Seems like you’re lifting well with it these days!
Click to expand...
Its "healed", is the best way to describe it lol. I have alot of lasting imbalances I'm working through.

I have to have my right foot forward by an inch while squatting and deadlifting otherwise it all dumps into my left and has been that way for at least half a year now. Haven't had any issues so far but I've been slowly working my way to get even again.

Alot of activation drills for my right side basically head to toe, I have trouble engaging my right lat & expanding into my right side while bracing, if I'm not aware of it, I have a uneven brace. Probably the most annoying thing so far... Flats on squats disproportionately mess me up now, which wasn't an issue before the injury. Heels are the only way I can do it comfortably. Sumo also messes me up pretty bad. I'm still not sure what specifically is the mechanism causing it but since it was a psoas injury, I am not surprised that the issues show up in my groin or SI area (basically where all my chronic flare ups are concentrated)

Biggest thing I learned was actually a training one. Singles and doubles are much better for me. Yes its great for my strength, obviously. But the low rep count has allowed me to stay completely aware of technique and setup. This has been keeping me injury free since then. Prehab and better body awareness obviously help as well.

All of it was a major learning experience for me
 
AnfoAjax said:
I have to have my right foot forward by an inch while squatting and deadlifting otherwise it all dumps into my left and has been that way for at least half a year now. Haven't had any issues so far but I've been slowly working my way to get even again.
Click to expand...
I have been about a 1/2" forward on right side for as long as I can remember, and coincidentally all my injuries have been the left side.
 
AnfoAjax said:
Its "healed", is the best way to describe it lol. I have alot of lasting imbalances I'm working through.

I have to have my right foot forward by an inch while squatting and deadlifting otherwise it all dumps into my left and has been that way for at least half a year now. Haven't had any issues so far but I've been slowly working my way to get even again.

Alot of activation drills for my right side basically head to toe, I have trouble engaging my right lat & expanding into my right side while bracing, if I'm not aware of it, I have a uneven brace. Probably the most annoying thing so far... Flats on squats disproportionately mess me up now, which wasn't an issue before the injury. Heels are the only way I can do it comfortably. Sumo also messes me up pretty bad. I'm still not sure what specifically is the mechanism causing it but since it was a psoas injury, I am not surprised that the issues show up in my groin or SI area (basically where all my chronic flare ups are concentrated)

Biggest thing I learned was actually a training one. Singles and doubles are much better for me. Yes its great for my strength, obviously. But the low rep count has allowed me to stay completely aware of technique and setup. This has been keeping me injury free since then. Prehab and better body awareness obviously help as well.

All of it was a major learning experience for me
Click to expand...

Yeah there’s a reason for strength they have found 8x3 is superior to 3x8 - same total muscle volume, but the level of control you can exhibit to maintain optimal technique is far superior. As a powerlifter, you want to do your comp lifts to the standard you’ll need when maxing at the meet.

Better to use entirely different lifts for extra hypertrophy from higher ranges. Stuff you don’t need to be as careful with that also uses lesser load.

Sounds like your body does not want to actually use that hip much, and is recruiting more of other things to compensate still. I think you are going about it a good way overall.
 
Hyde said:
Sounds like your body does not want to actually use that hip much, and is recruiting more of other things to compensate still. I think you are going about it a good way overall.p
Click to expand...
Seems that way. Would make sense since squatting is the one lift that is giving me a mountain of issues now.
Hyde said:
Yeah there’s a reason for strength they have found 8x3 is superior to 3x8 - same total muscle volume, but the level of control you can exhibit to maintain optimal technique is far superior.
Click to expand...
Yep. Im a bit of an extreme example of that logic, over the year I have found that doing only singles and doubles on my SBD works for me. Sometimes I split sets of 3 into sets of 1 with slightly heavier weight. So 6-8 working singles in one session isn't out of place for me sometimes. A little less for squat and deadlift but all added up it can be like 10+ "heavy" singles, which is why the training takes like 5 hours for me. I go off the rep count instead of tonnage or volume most of the time- ie 6x3 -> 8-10 singles etc. Or whatever amount of doubles

I really got the idea after looking at alot of the Olympic Weightlifting guys then applying that to my training partners routine he gave. Its not really any one system but there's definitely a lot of Bulgarian Systems inspiration.

Whether or not "it's optimal" I'm not sure. But it let me get to a 445 bench & 750 pull while staying injury free post psoas tear. So obviously something works well enough for my body to respond to that training methodology. You probably have a better way to explain it then I can since I approach training like a caveman still 🤣
 
Last edited:
Heavy singles have been a thing for decades. Brooks Kubik wrote about them in Dinosaur Training in the 90s, and that wasn’t a book of his methods - that was a book of all the old school methods he was aware of in classic strength training that went back for decades before then.

IMG_2186.webp
IMG_2187.webp
IMG_2188.webp
IMG_2189.webp
 
AnfoAjax said:
Yeah that makes sense. That's the one thing I've been a bit concerned about with the odd stance. Trying to get ahead of it
Click to expand...
I didn't realize it until years later so its a chicken and the egg thing for me. a few years back after a pretty severe injury we realized I had a MASSIVE strength deficit in my left side. even when I was pulling PR deadlifts I realized my right leg was doing like 80% of the work or more and my left leg was just acting like a stabilizer. so I tried to do more isolation work like pistol squats, one legged deadlifts etc to get my left leg caught up. I still have to really THINK about making my left leg push through squats and pulls or it will go lazy on me. Generally I'm ok with being a little retarded, but if I can add 10lbs to my numbers here and there by improving that leg I'll take it!
 
You must log in or register to reply here.
Back
Top