Joe's comeback training log

I have a terrible cold this week. I was in bed all day yesterday. Sinus are making my head feel like it is going to pop. Last week was sporadic with the holiday. Starting cube Monday regardless if I have to start real light and possibly make small bumps every 3 weeks. Thanks for noticing I was gone, lol.
 
Joe_P said:
I have a terrible cold this week. I was in bed all day yesterday. Sinus are making my head feel like it is going to pop. Last week was sporadic with the holiday. Starting cube Monday regardless if I have to start real light and possibly make small bumps every 3 weeks. Thanks for noticing I was gone, lol.
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That sucks, bud. I'll be starting my second Cube version 2 cycle on Monday as well. You can always just hit the minimum prescribed reps and cut back the assistance until you're feeling better.

Feel better! You've got things to pick up and put down.
 
Sucks to hear about the cold, man. Hope you kick its ass soon and get back to lifting.
 
Went in today to get the blood flowing

Standing Strict Overhead 135 3x8
lat pulldowns 3x15
side/front laterals 3x10
hammer curls 3x10
hip adductor 3x15

45 minutes walking on treadmill.
 
First day of the cube, started light as I have been sick. Used 480 as a max dead even though I pulled 495x3 a few weeks ago. It was challenging, did it with no belt and ran through rather quickly.

Deads 385 5x2
4" block pulls 410 2x2
deads of a 2" platform 355 2x4

Reverse Hypers/lat pulldowns 3x12

Kept accessory work low as I was having trouble breathing from my sinus still draining. My platform is actually 2.5" which I notice is more challenging than the 100's I have pulled off my entire lifting career. The higher platform really makes me use my leg drive and stay in form, where the 100's did not force me to do that. I still remember my last workout before it unraveled about 4.5 years ago, it was 545x4 standing on the 100's. Hopefully I can get back to form in 2014.
 
Bench reps, estimated a little high as the the last few weeks have not been good to me, lol. Used 360

Bench 260 2x8
CGBP 275 2x5 I was supposed to do 6 but this seems kind of heavy after benching.
Bench 1" paused off chest 240x10 and then 5. I just kind of died.

Lat pulldowns 3x15
tri pushdowns 3x20

Benching was rough. I did more a few weeks ago before the holdidays.
 
Fridays workout Speed Squat. Well it probably was not a good idea to think I would be conditioned for anything as I squatted 3x before I strained my groin and then took 3 weeks off. So I got through the 215 8x3 but my groin was screaming and on fire. So I stopped. Nothing pulled and nothing was hurting other than just being unconditioned. I am most likely going to do the pause squats on Tuesday. It is bizzare when I try and squat because my body is strong from doing all the accessory work for my dead, but my groin is an extreme weak point at this time.
 
Sunday

Standing Strict Overhead 155 2x8 135x7 with holds at lockout

hip adductor 4x15

lat pulldowns 3x15

side laterals 3x15

hammer curls 3x10

I have what I think is bicep tendonitis that starts in my forearm and runs all the way into my shoulder. The only good thing is it does not affect any of the major lifts. I cannot even attempt to do pullups though.
 
Sucks about the groin and tendonitis,
man. At least you got in there, right?

Ah, don't be discouraged by your bar speed in later 'speed' days. Lilly says it differs from Westside's kinda speed day. I would relate it more to compensatory acceleration training.
 
Sean1332 said:
Sucks about the groin and tendonitis,
man. At least you got in there, right?

Ah, don't be discouraged by your bar speed in later 'speed' days. Lilly says it differs from Westside's kinda speed day. I would relate it more to compensatory acceleration training.
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The tendonitis is no big deal, I think I had tendonitis in one way shape or form for the better part of 10 years at one point. The groin is something I have to watch, you can't really squat around it, lol.
 
Joe_P said:
The tendonitis is no big deal, I think I had tendonitis in one way shape or form for the better part of 10 years at one point. The groin is something I have to watch, you can't really squat around it, lol.
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Eh, just rub capsaicin all over to hide the pain!
 
Speed Deads.

315 8x3
deads off 4" block 335 2x5
2" defecit deads 290 2x8

Didn't do any accessory work, i have never done this much deadlifting volume in my life. No belt and finished in about 30 mninutes with getting started and warmups. Did not time in between sets.
 
Heavy Bench

Bench 290 5x2
CGBP 305 2x3
Bench paused 1" off chest 275 2x5

2 sets lat pulldowns/band pushdowns/Tbar rows/band pullaparts 15/20/10/15

The benching was pretty easy.
 
Squat Reps

225 3x10

Reverse Hypers 3x15

Lat pulldowns 3x15

Groin is feeling much much better. About 90%. 2 weeks complete on the cube. The workout seems pretty good so far.
 
Yeah, squats! Good job so far. I have that coming up as well
 
Sean1332 said:
Glad to hear the groin is getting better!
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I am just resigned to the fact that I have take it easy before jumping in with squatting. I am going to just squat this go around, and add I pause squats next cycle. That should give me a better chance of staying injury free. I figure just squatting should make my squat go up after a multi year layoff.
 
Deads

comp deads 335 2x8 ( I think this may have been the first time I did a set of 8 on any deadlift other than stiffs in my life)

Deads off 4" block 2x6 365

I am omitting the 2" block pulls. I am think I am going to rotate those with 4" block pulls every 9 week cycle. It is way way way too much volume for me, especially now, and especially beltless. I was a 1 heavy set guy for as long as I can remember.

lat pulldows 3x 15

band pullaparts 3x15

I was going to do reverse hypers but my back was so pumped I decided i was probably not going to be able to walk to the shower if i did.

Overall i was in bad shape today, my groin, hips, hams and glutes were sore as hell from squatting. Just trying to get these workouts done and get back into better shape.
 
Speed Bench

Comp Grip 235 8x3
CGBP 255 2x5
Bench paused 1" off chest 195 2x8

Tbar rows 3x12
band pushdowns 3x20
lat pulldowns 3x12
band pullaparts 3x12

Starting to feel better and getting through everything is getting easier.
 
squats heavy

Squats 285 5x2

SS bar GMS very strict to hit hamstrings 95 3x10

Band pullaparts 3x15

face pulls into Y presses 3x8

was going to do Reverse Hypers but my back has been so pumped as of late I decided against it. I also was trying to set up my chains for suspended GM's and could not get it right. Spent too much time screwing around I had to finish up and get back to work.
 
Sundays workout

standing strict military 3x8 135
Hip abductor 4x15
lat pulldown 3x15
seated rows 3x12
side laterals 3x15

Have some bicep tendonitis, trying not to do anything that bothers it.

45 minute walk on treadmill
 
Deadlift heavy

425 3x2 no belt

455 4" block 2x1 put the belt on

band pullaparts 4x15
hamstringer seated with mini band 3x12 each leg
band face pulls 3x12

Wanted to do reverse hypers but my lower back was just screaming.
 
Bench reps

Comp bench 290 2x6
CGBP 305 2x3

Skipped pauses as they bothered my pec last week and I had to warm up forever to bench today. Also benching the day after you dead is not good.

T bar rows 3x12
band pushdowns 3x25
band flys 3x15
band pullaparts 3x15

Bicep tendonitis is getting better since I have been laying off everything that bothers it. Hopefully can start doing chins again in a week or two.
 
I like the way it rotates everything. I think it will be very effective once I get used to a little more volume and get a little stronger and can tweak the percentages to my strengths and weaknesses.
 
Have been busy and not on the computer that much.

Friday did Speed squats 6x2 235 and than a bunch of accessory work I do not remember. May start adding in pause squats before this cycle ends as I am feeling pretty good.

No Sunday training, had to get some stuff done pre bowl.


Monday Speed deads

Comp deads 365 6x2
4" block pulls 385 2x5
chins 5x5 first time doing these a while. Bicep tendon is feeling better.
hamstringer light band 3x12 each leg
reverse hypers 3x10
badn pullaparts 5x15
 
Bench Comp grip 315 3x2
CGBP 325 2 singles

Chins 5x5
band pullaparts 4x15
band pushdowns 4x25

Was working on bending the bar and activating the lats. Seemed to take pressure off my shoulders and pecs. Felt real good, never did it before. Trained without a spotter or would have doubled the close grips.
 
Sean1332 said:
I want your damn 315!
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Sean, if you saw me you would no think I was a good bencher. I have very long arms and am relatively wirely for a lifter. My best in the gym is 445 with a pause and 405x5 touch and go. All drug free. That was going back and fourth with a shirts so I never really trained my raw bench. I am just lucky god blessed me with some pressing ability because a lot of guys either have to put on a ton of weight to get their press up or have to resort to drugs.
 
Friday rep squats

squats 265 3x6
hamstringer 3x15
band pullaparts 4x15
band face pulls 3x15

Sunday accessory

Strict standing shoulder press 185x8 135 2x8 with a pauses at lockout
hip adductor 4x15
incline dumbbell press 3x15
lat pulldown 3x12
standing dumbbell rear delts 3x15

40 min on treadmill.
 
back was tired and in knots on Monday. I think a lot of deads without belts and shoveling has taken its toll on me. I stopped Monday after warmups. I felt good today. A missed dead workout should not stop my progress. I did not feel like pulling something because I was off my game.

Speed Bench

Comp grip 255 6x2
CGBP 275 2x5
Chins 5x5
pulldowns 3x15
band face pulls 3x15
band pushdowns 3x30

Felt good today.
 
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