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Wasme's recomp journey....

Forgot to post Saturday's workout...

10/7/2017 Back and Bicep Secondary (Saturday)


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
12
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
30x12
30x12
30x12

Reverse Curls
70x10
70x10
70x10
 
10/9/2017 LEGS

Week 8 ...4km fast paced walk preworkout


BWx10
BWx10
135x5
185x3
235x3
275x3
295x3
295x3
295x3
295x3
295x3
295x2
295x2
295x2
295x2
295x1

- next week ... repeat at 295.

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
10/10/2017 Leg Assistance Day

4km walk a lunch.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12
 
Just killing it in here Simon!
 
wasme said:
True enough, thanks Chris



Ya? are they really that good? $$$$?



You know, it is only 7 years old - was not cheap. I believe its a Simmons Beautyrest. It has not worn well at all. And just hurts my back.

And thanks Kat!!
Click to expand...

Dang that stinks! Hope you can find a good one this time!

wasme said:
Absolutely. In fact, 375 was the highest I ever got for any set/rep count ... this program has done me well
Click to expand...

That’s awesome!! Congrats! All of your hard work is steadily paying off!
 
10/11/2017 Chest

Week 8 / Day 3

- Good session, got a rep back this week..

4km walk at lunch time, lift was after work.


Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
255x3
265x3
265x3
265x3
265x3
265x3
265x3
265x2
265x3
265x2
265x2

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
What are your rest periods looking like?
 
10/12/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk preworkout

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12

- have some shoulder pain on right side that has been nagging for about a week now, so decided to take this one lighter.


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
165x12
165x12

- again shoulder relief


Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
10/14/2017 Deads with Hex/Trap Bar

4km walk preworkout

385... was heavy, exhausting, but crushed it! Really hoping to hit over 400 by week 12! Felt strong...

Deadlifts
155x5
245x5
295x3
345x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3
385x3

- 395 attempt next week!

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
10/15/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
You're really bringing those deadlift numbers up Simon.
 
Congrats on the PR on 385 and on completing the entire 10 sets with it on your first go out!!!!
FUGGING PHENOMONAL SIMON!!!!!
 
RegisterJr said:
You're really bringing those deadlift numbers up Simon.
Click to expand...

Thanks Thomas... One day I hope to get them to your level!

MrKleen73 said:
Congrats on the PR on 385 and on completing the entire 10 sets with it on your first go out!!!!
FUGGING PHENOMONAL SIMON!!!!!
Click to expand...

Thanks Chris, appreciate it.

Change in plan for this week. I have an extremely busy week, and some nagging injuries... (right shoulder especially - which i will try to do some rehab work on).

So week 9, is going to be just the 3 hypertrophy workouts... nothing heavy, no strain. Next week I will pick up where I left off on all lifts. Thinking a week break will help as I am feeling a little run down, and as mentioned something on the go almost every day above and beyond the norm. Thoughts?
 
wasme said:
Thanks Thomas... One day I hope to get them to your level!



Thanks Chris, appreciate it.

Change in plan for this week. I have an extremely busy week, and some nagging injuries... (right shoulder especially - which i will try to do some rehab work on).

So week 9, is going to be just the 3 hypertrophy workouts... nothing heavy, no strain. Next week I will pick up where I left off on all lifts. Thinking a week break will help as I am feeling a little run down, and as mentioned something on the go almost every day above and beyond the norm. Thoughts?
Click to expand...

I think that if you feel like you need it then you must. You are not one to take days of lightly. So choosing not to go on the heavy days is a great way to get a little rest in.
 
MrKleen73 said:
I think that if you feel like you need it then you must. You are not one to take days of lightly. So choosing not to go on the heavy days is a great way to get a little rest in.
Click to expand...

Thanks, I am hitting the 3 hyper days in a row.. which will give me 3 full days rest this weekend.
 
10/17/2017 Leg Assistance Day

4km walk a lunch.

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12
 
10/18/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk preworkout

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
145x12
145x12
145x12

- again shoulder relief


Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
10/19/2017 Back and Bicep Secondary

Got this one in bright and early this morning.... laying lower over the weekend, lots of plans and likely not near a PC... have a good weekend all!


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
10/23/2017 LEGS

Week 9 ...4km fast paced walk preworkout


BWx10
BWx10
135x5
185x3
235x3
275x3
295x3
295x3
295x3
295x3
295x3
295x3
295x3
295x3
295x3
295x3

- next week ... we go for 305!!


Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

Looks like that week off did me some good! Although I have to say, when the bar was on my shoulders @ 295, my right shoulder felt alot of pain. I think it is a lack of flexibility? so will keep working on that. I have considered switching to my safety squat bar, but I am having so much success with a straight bar I dont want to go to that yet.
 
10/24/2017 Leg Assistance Day


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12
 
10/25/2017 Chest

Week 9 / Day 3

Session was good.. stalled at the end though. Pretty much a mirror of last week (well two weeks ago), although one less rep. That right shoulder is being a pain in the ass!

4km walk at lunch time, lift was after work.


Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
255x3
265x3
265x3
265x3
265x3
265x3
265x3
265x2
265x3
265x2
265x1

Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
On squats, your right shoulder had pain where?
 
wasme said:
front and top of shoulder...
Click to expand...

Invalid Link Removed

This area? That was exactly my issue, partly to blame on squats and partly on bench.

I think constantly band stretching the squat position helped more than any shoulder mobility. Also manually breaking up that scar tissue with your fingers before it gets worse.
 
RegisterJr said:
Invalid Link Removed

This area? That was exactly my issue, partly to blame on squats and partly on bench.

I think constantly band stretching the squat position helped more than any shoulder mobility. Also manually breaking up that scar tissue with your fingers before it gets worse.
Click to expand...

That is exactly it.

What do you mean band stretch the squat position (doing over and backs with a band or something else?).

I have started mashing it, feels bruised but i know that will help.


Edit: It doesnt seem to hinder me much when benching. Kills when squatting though. I have tried all kinds of different hand positions as well but nothing seems to really relieve it, just grim and bear. That said, today's overhead press and swiss bar press aggravated it.
 
10/26/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk preworkout

Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12

- kept these light with the shoulder pain


DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
70x12
70x12
70x12


Swiss Bar Bench Press
145x12
165x12
165x12
165x12



Close Grip Bench
135x12
135x12
135x12
135x12


VBar Pushdowns
90x12
90x12
90x12

Bent Over Overhead rope extensions
100x10
100x10
100x10
 
Just started the Strength/Mass program. What is the recommended Rest time between sets, please?
 
wasme said:
That is exactly it.

What do you mean band stretch the squat position (doing over and backs with a band or something else?).

I have started mashing it, feels bruised but i know that will help.


Edit: It doesnt seem to hinder me much when benching. Kills when squatting though. I have tried all kinds of different hand positions as well but nothing seems to really relieve it, just grim and bear. That said, today's overhead press and swiss bar press aggravated it.
Click to expand...

O&Bs help. I mean put a band behind you attached to something and put your arms in a squat bar holding position and start walking out to stretch it.

These help too:

Invalid Link Removed
 
10/27/2017 Deads with Hex/Trap Bar

4km walk preworkout

395... well it kicked my ass! In all honesty, my head wasn't in the game I don't think. Too much going on in life, and some nagging injuries playing on me. But instead of giving up I dropped the weight and finished off the 10.. Will get it next time!

Deadlifts
155x5
245x5
315x3
365x3 - I struggled a little hear which wasn't good for the mindset
395x3
395x2
395x3
395x2
395x2
395x1
365x3
365x3
365x3
365x3

- after the set 395x1, I made 3 attempts to go for more, and reset.. but had to keep bailing. So dropped it 30 and pushed through.

Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
Start using that SSB brother. It will save that shoulder a lot of grief and you will probably see more leg growth with it. It make squatting harder which is great for both strength and hypertrophy. No need for the straight bar unless powerlifting. If you must squat with a straight only do high bar for a while. Well fronts, and zerchers maybe but they might hurt that area if it is tender.

Lay off direct overhead work for a week too. Maybe landmine shoulder press instead if you want too.
 
MrKleen73 said:
Start using that SSB brother. It will save that shoulder a lot of grief and you will probably see more leg growth with it. It make squatting harder which is great for both strength and hypertrophy. No need for the straight bar unless powerlifting. If you must squat with a straight only do high bar for a while. Well fronts, and zerchers maybe but they might hurt that area if it is tender.

Lay off direct overhead work for a week too. Maybe landmine shoulder press instead if you want too.
Click to expand...

Thanks Chris, after todays squat day... I am thinking SSB might be the way to go. Do you find the stance changes somewhat?
 
10/28/2017 Back and Bicep Secondary


5km walk pre-workout


Straight Arm Pulldowns
90x12
90x12
90x12

Hammer Pull Up (Band assisted) - changed grip this week
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported Barbell Rows (on incline bench)
145x12
145x12
145x12


Low Cable Row
120x12
120x12
120x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x10


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
10/30/2017 LEGS

Week 10 ...4km fast paced walk preworkout


BWx10
BWx10
135x5
205x3
255x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3
305x3


- Crushed it! My shoulder was aggravated immensely but i kept stretching it between sets and cruised through. I was actually surprised how much heavier 305 felt unracking then 295, or seemed to be anyway. 315 next week, but in all honesty, i might have to go back to hypertrophy style workouts / meadows routines, or lower the weight and bit and go 5 reps, or finally switch to my safety squat bar to take the shoulders out of the equation. I am a little fearful of damaging my shoulder.


Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
wasme said:
Thanks Chris, after todays squat day... I am thinking SSB might be the way to go. Do you find the stance changes somewhat?
Click to expand...

Not really, it just depends on bar placement. If I am really pulling down on the handles which rotates the weight back more behind me then I use a low bar stance because that is more how the weight is oriented. I use an Oly / High Bar stance if keeping the hanldes even or even pushing up on them a little. All you have to do with the SSB to really change the movement is change the position of the handles. The lower you pull to your chest the farther the weight goes back mimicking a low bar and higher is more like a high bar because the weight is oriented further forward.

Also, I am gonna come kick you in your pee hole if you don't switch to the SSB!!!!! You are not training for a power lifting meet there is ABSOLUTELY NO JUSTIFIABLE REASON FOR YOU TO BE TRAINING THROUGH UNNECESSARY PAIN!!!!! You lift to better yourself not tear yourself down. Right now you are damaging your shoulder and it just doesn't make sense to be stubborn and hold on to the movement when an SSB is going to probably give you better results and pain free. I am telling you after a bit you will be like wow my shoulder doesn't hurt when I bench now either.... It is really hard to believe how much that static hold while squatting with a lot of weight crushes your shoulders.
 
I also say switch to SSB.

Increase your mobility and stretching with those shoulders and maybe on occasion try out back squats, intermittently. Widen the grip on them, if possible, too. I remember at the peak of my shoulder pain they hurt while squatting. It took a year before the pain was fully gone.
 
RegisterJr said:
I also say switch to SSB.

Increase your mobility and stretching with those shoulders and maybe on occasion try out back squats, intermittently. Widen the grip on them, if possible, too. I remember at the peak of my shoulder pain they hurt while squatting. It took a year before the pain was fully gone.
Click to expand...

You know it is funny for me my shoulder hurts worse if I widen it out too much. I squat with my ring finger on the ring at the widest otherwise it hurts my shoulder more. I can even do low bar from that position but move out an inch or two and the pressure builds up into an aching pain over a couple sets.
 
MrKleen73 said:
You know it is funny for me my shoulder hurts worse if I widen it out too much. I squat with my ring finger on the ring at the widest otherwise it hurts my shoulder more. I can even do low bar from that position but move out an inch or two and the pressure builds up into an aching pain over a couple sets.
Click to expand...

If any part of my hand is inside the ring my shoulder hurts. If my thumb guess any further than on edge of the ring then I cant keep the bar on low back.
 
MrKleen73 said:
Not really, it just depends on bar placement. If I am really pulling down on the handles which rotates the weight back more behind me then I use a low bar stance because that is more how the weight is oriented. I use an Oly / High Bar stance if keeping the hanldes even or even pushing up on them a little. All you have to do with the SSB to really change the movement is change the position of the handles. The lower you pull to your chest the farther the weight goes back mimicking a low bar and higher is more like a high bar because the weight is oriented further forward.

Also, I am gonna come kick you in your pee hole if you don't switch to the SSB!!!!! You are not training for a power lifting meet there is ABSOLUTELY NO JUSTIFIABLE REASON FOR YOU TO BE TRAINING THROUGH UNNECESSARY PAIN!!!!! You lift to better yourself not tear yourself down. Right now you are damaging your shoulder and it just doesn't make sense to be stubborn and hold on to the movement when an SSB is going to probably give you better results and pain free. I am telling you after a bit you will be like wow my shoulder doesn't hurt when I bench now either.... It is really hard to believe how much that static hold while squatting with a lot of weight crushes your shoulders.
Click to expand...

Thanks for the tip, and the virtual kick... Monday, SSB!
 
RegisterJr said:
I also say switch to SSB.

Increase your mobility and stretching with those shoulders and maybe on occasion try out back squats, intermittently. Widen the grip on them, if possible, too. I remember at the peak of my shoulder pain they hurt while squatting. It took a year before the pain was fully gone.
Click to expand...

Thanks man.

MrKleen73 said:
You know it is funny for me my shoulder hurts worse if I widen it out too much. I squat with my ring finger on the ring at the widest otherwise it hurts my shoulder more. I can even do low bar from that position but move out an inch or two and the pressure builds up into an aching pain over a couple sets.
Click to expand...

Agree, the pain seems to be worse the wider out I go.
 
10/31/2017 Leg Assistance Day


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
50x12
50x12
50x12


Stiff Legged Deads
140x12
140x12
140x12
 
11/1/2017 Chest

Week 10 / Day 3

My shoulder couldn't handle the weight. At 235, the pain was not good! So I took a different approach just to get something out of the workout. I have started on the mobility work that Thomas suggested as well ( RegisterJr thanks)

4km walk at lunch time, lift was after work.


Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x3
235x3 - shoulder had a hard time here
265x0 - there is no way it was supporting this weight
185x5 - all sets done with a 3 second eccentric
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5


Standing Calf Raises (holding db in each hand / weight per side)
60x25
60x25
60x25
60x25
60x25
60x25
60x25
60x25
 
11/03/2017 Deads with Hex/Trap Bar

4km walk preworkout

395...killed it!!!! I was shocked to be honest, with my shoulder being a pain in the ass, but all went great.

Deadlifts
155x5
245x5
315x3
365x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3
395x3

- Next week 405!


Standing Calf Raises (holding plates (weight per hand), and toes elevated) superset Cruches
45x25 / 25
45x25 / 25
45x25 / 25
45x25 / 25
 
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