Joe's comeback training log

Spent the day in the office and then cleaned up the gym. It was later than I had hoped so made it quick.

standing strict overhead presses 135 5x8
Landmine T bar row 2plates and a quarter 5x10 with little rest between sets.

Called it a day, sholder pressing the day after you bench is definitely not ideal. Sometimes life gets in the way of training.
 
Reverse Hypers 2 plates and a quarter a side. 2x12

Deadlifts worked up to a nice and easy 455x3

Still legged GMS close stance, 145, 165, 185 x 8 Very strict trying to get the hamstrings to stretch.

Reverse Hypers 3 plates a side 4x10

band pullaparts 4x15

So I scrapped the sumo deadlift. And I need to get a SS bar to do strict GMs. I will add it to my Christmas list with 3 pairs of 5/8 chain. All in all I am pretty happy with my training. Still along way to go, but I will take progress.
 
raw box squats 285x8

Gm's worked up to 325x5

Dimmel Deadlifts 225 2x12 and then 1x9 and my glutes were on fire.

Feeling good, ordered a SS bar today from Black Widow. They are having a 12 hour pre black Friday sale.
 
Still having pec issues. This is getting real old.

Did some bench to 315x5, did a lot of lighter higher rep sets, not sure exacty what though.

Chins 5x5

Band pushdowns 4x15

Band pullaparts 4x15

Moving my bench to Wednesday. Lets see if it helps not benching after having a bar on my back for squats/GM's.
 
strict standing shoulder press 185x8, 135 2x8

chins 5x5

facepulls 3x12

front/side laterals 3x12

30 minutes on the elyptical
 
Reverse Hypers 2plates a quarter a side 2x12

Deads worked up to 475x3

GM's 235, 285, 335x5

Reverse Hypers 2plates and quarter a side 2x20


Weights are ramping up nice. Now I need to start eating more. I have been a vegetarian for the last two years, I ate my first piece of chicken in that time for lunch today. Going to stay away from red meat but I need more protein sources. Fish and eggs were not cutting it. Safety Squat bar from Black Widow came in today. Nice piece of equipment. I am going to play around with it on Thursday.
 
Joe_P said:
Reverse Hypers 2plates a quarter a side 2x12

Deads worked up to 475x3

GM's 235, 285, 335x5

Reverse Hypers 2plates and quarter a side 2x20


Weights are ramping up nice. Now I need to start eating more. I have been a vegetarian for the last two years, I ate my first piece of chicken in that time for lunch today. Going to stay away from red meat but I need more protein sources. Fish and eggs were not cutting it. Safety Squat bar from Black Widow came in today. Nice piece of equipment. I am going to play around with it on Thursday.
Click to expand...

Joe, did you find being a vegan limited your strength?
I know when I did it years back, I slowly did see some falling in strength, and I did not want to just rely on diary.
Oh, nice little self pre xmas gift there with SSB.
 
Paul, I was not Vegan, I ate fish and eggs. I can't say it limited my strength because I was not training. I have only been back at it since the first of the year and that was limited in the beginning. It started to ramp up in April/May and then my son was born on June 29th which set me back a little. I am feeling now as I progress something is missing. I just can't eat enough food to get the protein, and I don't want to rely completely on powders. Eggs are boring, I don't want to eat too much fish as it does contain heavy metals. I don't like factory farming and try to buy organic chicken. I will see as I go on. I eat a lot of lentils. It gets expesive to eat good, but as I get older these things become more of a concern.
 
If you think eggs are boring I think you're doing it wrong.
 
Joe_P said:
They get boring. And that is a lot of eggs to get your protein requirements.
Click to expand...

Yeah, it is a lot of eggs to meet the protein requirements. Definitely give you that. I just like the variety of foods one can make with eggs - scrambled with a variety of veggies (my least favorite preparation of eggs, but great once in a while), omlettes (always great), fried eggs (what I do every day), poached eggs, deviled eggs (like scrambled, only good once in a while), and the trusty hardboiled egg.
 
Joe_P said:
Paul, I was not Vegan, I ate fish and eggs. I can't say it limited my strength because I was not training. I have only been back at it since the first of the year and that was limited in the beginning. It started to ramp up in April/May and then my son was born on June 29th which set me back a little. I am feeling now as I progress something is missing. I just can't eat enough food to get the protein, and I don't want to rely completely on powders. Eggs are boring, I don't want to eat too much fish as it does contain heavy metals. I don't like factory farming and try to buy organic chicken. I will see as I go on. I eat a lot of lentils. It gets expesive to eat good, but as I get older these things become more of a concern.
Click to expand...

Gotcha, I was a lacto veg. for a bit. Had to get some protein via animal sources, ie: eggs whey diary etc.
It does get expensive to eat good, especially organic and you are right, fish and eggs only go so far. I also do not think, I could ever give up my hot wings either.
I get some stuff from Grassland Wellness Beef. They have no hormones, no nitrate, no antibiotic meats. It is not super cheap, but they ship in a few days and have some pretty good products.
And congrats on your addition to family, DAD....!
 
So it looks like I have a date with the lacrosse ball as I can't even bench my pec delt ties ins are so tight. I am afraid i am going to pull something. I have to get this worked out.

Started warming up on the bench and scrapped it.

landmine tbar rows 4x10 3plates
band pushdowns 4x14
band pullaparts 4x15
chins 4x5
face pulls into Y press 3x8
 
So i figured i would start free squatting again. It has been 6.5 years since i did any free squatting, basically when i hurt my leg loading stones. I have terrible mobility in the hips. So i figure that will have to change so i can widen my stance (which will still not be wide by any stretch) and squat to depth. So i did some mobility work and then did many sets of 5 paused squats with 145. This was not pleasant at all, lol. finished off the workout with 4x12 wide stance kb two handed swings. So i guess we will see the reconstruction of a squat on here. Curious what everyone uses to film there lifting.
 
Joe_P said:
So i figured i would start free squatting again. It has been 6.5 years since i did any free squatting, basically when i hurt my leg loading stones. I have terrible mobility in the hips. So i figure that will have to change so i can widen my stance (which will still not be wide by any stretch) and squat to depth. So i did some mobility work and then did many sets of 5 paused squats with 145. This was not pleasant at all, lol. finished off the workout with 4x12 wide stance kb two handed swings. So i guess we will see the reconstruction of a squat on here. Curious what everyone uses to film there lifting.
Click to expand...

6.5 years? Hot damn. Good luck easing into it again.

And I just prop my phone up against something to take video and edit it with the iMovie app
 
I use my tablet which has a stand, but when my friend films his own lifts he props his phone up against a kettlebell.
 
Standing strict shoulder press 205x5 145 2x8

chins 5x5

side/front laterals 3 sets until it burned

face fulls 3x12

45 minutes of walking on the treadmill.
 
Deadlifts 495x3

Reverse Hypers 3 plates and 10's a side. 3x10

landmine Tbar rows 3 plates and 10's 3x10


Felt good today. Deads are progressing nicely. Grip needs to catch up though.
 
A little beat from Monday. Normally i would bench today but since i am off the rest of the week, my home gym does not have squat bar. They do however have a comp bench.

Worked my way up to 285x3 on squats. Depth was OK, not spectacular. I have some video of it but it is taking a while to email from my phone. I took some photos of where i train at lunch. Not bad for the office.

I think did SS bar strict GM's with 95 lbs. I did 2x12 and hams were screaming so i stopped. I don't want to be cramping up tomorrow when i am stuffing my face. Bench on Friday and off to see Megadeth/Fear Factory. Invalid Link RemovedInvalid Link Removed
 
That's your home gym? Looks pretty solid, dude.
 
Thanks guys. That is in my office. The basement. Reverse Hyper, power rack, comp bench, 40, 50, 60lb pairs of kbells, squat bar, texas deadlift bar, 1500lb rated bench bar. Olympic dumbbell handles, SS bar, deadlift jack an platform, bands, dip bar, landmine and all the handles. Eliptical, treadmill, bike, and some bodybuiding stuff. The gym I belong to at home is a regular gym that has some powerlifting stuff, but it is USAPL since Dennis Cieri owns it.
 
I read Lillys cube book so I figured I would try the paused benches an inch off the chest. They definitely felt different. I was not at work today so went to the gym, it was **** show. I didn't have anyone trustworthy to spot me and I didn't really want to be there.

pause bench one inch off chest 135, 185, 225, 275x8

front/side lateral raises 3x10

cambered bar curls 3x10

40 minutes on the treadmill.

At least I got something done. Off to see Megadeth/Fear Factory.
 
Yesterday

Standing strict overhead 155 3x8
Hip adductor, lots of reps, lots of sets.
Klokov presses lots of sets and reps trying to get a feel.
40 minutes walk on treadmill

Today
Took it easy as was a little beat up from pulling heavy (for me) last week.

Wide stance two handed kbell swings 3x12
band pullaparts 5x15
Reverse hypers 3x10

Feeling good, doing a lot of reading about the cube. Going to start it in Jan.
 
Joe_P said:
At least I got something done. Off to see Megadeth/Fear Factory.
Click to expand...

You must have gone to the same concert one of my friends went to. He told me about how good the Megadeth show was. Out of curiosity I went to look up the Megadeth setlist and even I was impressed.
 
It was awesome. Opened with Hangar 18 and ended with Holy Wars. They were fast and furious. He can still play, and his singing is not as bad as people say it is. Fear Factory was good, I listen to them a lot when I train. They don't translate as well live in my opinion though.
 
Yesterday worked my close grip up to 275x8
paused bench 1" off the chest 185 22x8
band crossovers 3x12
band pushdowns 3x15
T bar rows 3x10
band pullaparts 3x15

Still reading up on the cube. Looking to start after new years.
 
Sean, I like the way it is layed out. I also like the fact that I can lay out 9 weeks of training and stick to it. What template did you base your training after. I see a few different ones on line.
 
Joe_P said:
Sean, I like the way it is layed out. I also like the fact that I can lay out 9 weeks of training and stick to it. What template did you base your training after. I see a few different ones on line.
Click to expand...

Do you have his new book? I follow the template off of that for the main movements, and the assistance I do however I want.

And Herderdude mentioned another way to run it. repeat the first 3 weeks, but only adding maybe 5 or so lbs to each lift to still progress, in order for it to be more of a hypertrophy phase.
 
My third squat training session

worked up to 325x3

235x5 paused squats. Was going to do another set but my inner thigh was screaming there was no reason too. I was able to really sit.

Nice slow progression. Hopefully my squat will be in the low 400's in the next month. Then I can start really working it.
 
Missed the weekend workout. Very busy with work and the house.

Deadlift off 4" blocks 495x3 first time ever doing these.

GM's 235 2x8 285x8

Reverse Hypers 3x10 6plates
 
Bench 275 2x8

close grip 245 2x5

pause bench 1 inch off chest 225 2x6 I have no stamina at the moment.

Chins 8, 6, 5

band cross overs 3x15

band pushdowns 3x25

Gotta start working on some more volume.
 
I was just playing around with the exercises. I have a few weeks to get my stamina up. Also moved my grip in from max to middle on the rings. Feels much more comfortable. I am most looking forward to going into the gym knowing what I have to do and what weights. I have gone by feel way too much over the years. It is good at times, but in the long run I probably lift too heavy for it to be beneficial.
 
squatted, worked up to 345x3

On the last one my groin popped in the hole. I thought I was going down only to realize I was fine. I waited for 10 minutes for the pain to start but it never did. Not sure if it was old scar tissue or what. It is a little sore when I spread my legs a bit. But overall not bad. Played around with my spud hamstrnger to find what bands work best and what distances.
 
Groin is still a little sore but I am definitely not hurt. Not sure if I will be squatting this week, still have a few days to gauge though.

Standing strict overhead 165x8, 8, 7

chins 8, 7, 5

cambered bar curls 3x10

side/front laterals 3x10

wide grip front lat pulldowns 3x12

hip adductor

40 minutes walking on treadmill.
 
Starting to increase volume.

Deads 2" deficit 365 2x5
Deads 4" blocks 356 2x5

Reverse Hypers 6 plates 3x10

T bar rows landmine 3 plates 3x10

light band seated hamstring curls with spud hamstringer. I thought this was going to be useless but hams were screaming. 2x15 each leg.
 
Honestly Sean, I have to use it for a little while and see. Anthing in the 15 rep range would probably make my hams scream. I will let you know in a few weeks. I don't have a whole lof of ways to hit my hams without a bar on my back or in my hands so I figured it was worth it to give it a shot.
 
Bench 285 2x8

Close grips 255 2x5

Bench 1" off chest paused 225 2x8

lat pulldowns 3x15

band pushdowns 3x15

band cable cross overs 3x15

Stamina is up tremendously from last week. This was much easier.
 
You must log in or register to reply here.
Back
Top