Big. Sexy. J.

[Big Sexy J]

Coming off a terrible meet at Reebok Record Breakers in November. Went in hurt, came out way more hurt. I've been taking a physical/mental break since and my knees are almost back to normal. I've trained about 4-5x since the meet (accessory stuff). Looking to get back on the platform in the Summer.

Week 1 Off-Season: DL/Back

Warm Up:
Walk, Hip Circle, Bird Dogs, Cat Camel, McKenzie Press Ups, Pullthroughs, Goblet Squats.

Conventional DL:
Hook grip-
155x5- 2 sets
220x5
264x5
308x5
352x5
Add straps-
396x5

Bent Over Barbell Rows: 4 sets

Underhand Lat Pulldowns: 4 sets

Band Leg Curl: 3 sets

Band Pullthrough: 3 sets

DB Curl: 3 sets

Starting back slow.

Cliffs on DL Plan:
Conventional Cycle (rotate floor/blocks each week) *Doing this to build weaknesses and it works out because it's easier on my knee at lockout.

Use Hook Grip and Straps for awhile. Mixed grip turned me into a very crooked puller. I hope to fix this issue.

Build a big strong back. I'll be training back 2x a week at a decent volume.

[getbigordie18]

Coming off a terrible meet at Reebok Record Breakers in November. Went in hurt, came out way more hurt. I've been taking a physical/mental break since and my knees are almost back to normal. I've trained about 4-5x since the meet (accessory stuff). Looking to get back on the platform in the Summer.

Week 1 Off-Season: DL/Back

Warm Up:
Walk, Hip Circle, Bird Dogs, Cat Camel, McKenzie Press Ups, Pullthroughs, Goblet Squats.

Conventional DL:
Hook grip-
155x5- 2 sets
220x5
264x5
308x5
352x5
Add straps-
396x5

Bent Over Barbell Rows: 4 sets

Underhand Lat Pulldowns: 4 sets

Band Leg Curl: 3 sets

Band Pullthrough: 3 sets

DB Curl: 3 sets

Starting back slow.

Cliffs on DL Plan:
Conventional Cycle (rotate floor/blocks each week) *Doing this to build weaknesses and it works out because it's easier on my knee at lockout.

Use Hook Grip and Straps for awhile. Mixed grip turned me into a very crooked puller. I hope to fix this issue.

Build a big strong back. I'll be training back 2x a week at a decent volume.

Crazy total man!!! i compete in the usapl and congrats on the sonship and competing too. Those guys at reebok record breakers are insanely strong.my total is roughly 505 kg i only competed in 2 meets so far though.

[Big Sexy J]

Whoops. Posted this in the main section and not the log section.

[isaku900]

Whoops. Posted this in the main section and not the log section.

moved ya big lunk

[sheed30]

Subb'd. Good luck on the process

[NorthStrong]

innnn

[dtaps24]

We're here.

[Big Sexy J]

Week 1 Off-Season: Bench

Warm Up: Walk, Hip Circle, Bird Dogs, Plate Halos, Shoulder Dislocations

Bench:
Warm up to-
402x1 @9 RPE - goal was 8 RPE but misgrooved and had to save it
380x3 @ 9 RPE
346x5 @ 8.5 RPE
314x5 @ 6 RPE
314x5 @ 7 RPE

Flat DB Bench: 3 sets

Flat DB Fly: 3 sets

Tricep Pushdown: 3 sets

Went through the motions today but did what I wanted to do- weights just felt way heavier than I would have liked. Makes sense considering I've benched 3x in 6 weeks though.

At home recovery= car buffer work on pecs/forearms/upper back

[Big Sexy J]

Week 1 Off-Season: Lower Accessory

I didn't do much. Was short on time. Just some single leg extensions, band leg curls, and band pullthroughs.

These days will be taking place of my regular squat day until I feel like my knee is good to go for squatting.


Week 1 Off-Season: Bench #2

Slept all day

[Big Sexy J]

Week 2 Off-Season: Deadlift/Back

Conventional DL:
135x5
135x5
225x5
315x5
405x5
455x5 @ 6 RPE
495x1
545x1
***plan was to stop at 455 but I felt like doing a heavier single. Second time pulling conventional since March. Feels pretty good.

Bent Over Rows: 3 sets

Underhand Lat Pulldowns: 3 sets

Seated Cable Rows: 3 sets

Wide Grip Lat Pulldown: 3 sets + 1 drop set to failure

[NorthStrong]

CWS still doing your programming or are you just doing your own thing? Looks like a nice old school 1980s jacked AF USPF golden era style thing.