Rockslide’s Settling In and Making Progress Log

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.
 
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.
 
Rockslide said:
Feels clearly like the chest and not the subscapularis.
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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.
 
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.
 
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
 
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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.
 
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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.
 
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.
 
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Rockslide said:
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.
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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.
 
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
 
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.
 
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Rockslide said:
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.
Click to expand...

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
 
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
 
Rockslide said:
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.
Click to expand...
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!
 
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.
 
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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
 
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