Jason's Journal

[Jason2459]

Did some speedy benching I think it was Monday. Didn't log. Worked up to a solid 295 and dropped back to my dynamic effort sets of 10x2 w/ some doubled mini bands. Called it there. I had a bad night. Did something with the kids earlier and was not good. Getting settled into the hole better with the goblet squats. Left leg is still not firing off my glute/ham/calf properly and knee instability is causing some pain now too. Will keep working on it. Eventually it will all start working together.

I did get setup a way to get on and off the bench easily with out causing to much pain and got video of it the other night.

[HARRYBEAST]

That is pretty impressive that you are that dedicated to train around injuries. Well done sir

[Jason2459]

That is pretty impressive that you are that dedicated to train around injuries. Well done sir

Thanks. Still 100% consistency on the year.

I'm pretty excited to get moving though back into squats and deads again. Have been working on what my training is going to consist of once I'm adding weight to the bar again. It's going to be very much 10/20/life'ish for the squats and deads.

[Jason2459]

Bench Press (Paused)
45 Lb x 10 reps
45 Lb x 10 reps
135 Lb x 5 reps
155 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 5 reps
225 Lb x 5 reps
245 Lb x 5 reps @ 6

Wide Grip Bench Press
155 Lb x 6 reps
155 Lb x 6 reps

Incline Dumbbell Bench Press
50 Lb x 12 reps
50 Lb x 12 reps
50 Lb x 12 reps
Notes: w/ Mini band

Dips
0 Lb x 8 reps
0 Lb x 8 reps
0 Lb x 8 reps

Band Tricep Pushdown
30 Lb x 50 reps
30 Lb x 50 reps
Notes: w/ Monster Mini. Superset with Band Hammer Curls and FacePulls

Band Hammer Curl
30 Lb x 20 reps
30 Lb x 20 reps
Notes: w/ Monster Mini. Superset with Tricep Pushdown and FacePulls

Face Pull
40 Lb x 20 reps
40 Lb x 20 reps
Notes: w/ Light Band. Superset w/ tricep pushdown and hammer curls

Bodyweight
205 Lb


Ok, plan is mostly formed and flexible which I need right now. January meet will most likely be bench only. I do not want to do something stupid which I can easily do. I was very very very very very... close to putting a bar on my back last night. Gotta keep on track to recovery and not screw up now that I've come so far. June meet will be my come back hopefully for a full meet pain freeish. At least back to my normal misery.

This definitely has been a mental struggle. But laying out a plan and getting my training organized and back on track I'm excited and focused again.

[Anthony21]

Glad you are getting focused again and smart move to not squat. No need to potentially mess up all the time you put into your rehab.

[HARRYBEAST]

I's excited that your excited about your plan

[Jason2459]

Thanks guys. I's ready to move forward.

Have been playing around excel and did up a 10/20/life template for RPE/E-1RM's and moving goals as you progress and into the pre-contest phase. I'm sure it's not perfect and will need fleshing out but here's the first draft of it

1020Life_Template.xlsx

[Jason2459]

Had to post. This morning has been awesome. Very minimal pain upon waking up when it's normally the absolute worse. Super duper great sign and makes me very happy. I still have ups and downs but this is the first time I've had a good morning. Hope that stays consistent or at least becomes so soon. This is the 6th week out and staying the course with consistent rehab throughout the day. Can't wait to get back to full training again.

Daily rehab still consists of

Wake up: Cat/Camels, Bird Dogs, McGill crunches

Couple hours later: Bird Dogs, Planks, McGill Crunches, sciatic nerve Flossing

Afternoon: Walking up to 25-30 minutes now at a good pace over 1 mile with a good arm swing from the shoulders, Cat/Camels, Bird Dogs, Planks, Rolling Planks, McGill Crunches, Nerve Flossing

Couple hours later: Bird Dogs, Sciatic nerve flossing

Get home: McGill Big 3 again

Later at night: McGill Big 3 again, KB work (goblet squats, step back lunges, step up lunges, single leg dl/gm, walking around, bottom ups walking around)

Before bed: McGill big 3 and nerve flossing

That's pretty much the gist of it. Whenever I get a chance I'm trying to do something. If I'm sitting I'll get up about every 15-30 minutes and raise my hands up and breath in deep, walk a bit if I can, then reset my posture via Supple Leopard and sit back down.

Supplement wise still still keeping my caffeine intake limited and water consumption high.
Vitamins C something north of 2g/day
8 fish oils caps 2x per day
4 caps of cissus 2x per day
Vitamin D 2000-5000 iu
And two 600mg NAC caps.

I've lost some weight and pants feel baggy. I'm sure I've lost some lower body and even back muscle. At this point I don't even care and will just be happy to get back under a bar even if it's squatting or pulling 135lbs.

[HARRYBEAST]

Congrats on the waking up pain free man. That is a great sign

[Jason2459]

Congrats on the waking up pain free man. That is a great sign

Thanks. It wasn't entirely pain free but very minimal and went away pretty quick. Usually the first 45 minutes to 1.5 hours after waking up it's just miserable and hard to put any weight on the left leg or do anything. This was very small amount of irritation when walking and was done in like 15 minutes. HUGE difference.

[psychodiver9]

Good stuff i wish i hadtime for that much mobility in aweek

[Jason2459]

Good stuff i wish i hadtime for that much mobility in aweek

Its rather quick to do. But it's more about making the lower back as stiff and protective as possible.

Bird dogs I'll do 5 reps per side at about 8-10 seconds hold per rep. Planks I'll hold for about 10 seconds and quick relax and repeat about 10 times. Cat/camels I'll do about 10-15 slow reps. The flossing I'll do about 10 per leg at about 5-8 seconds pace per rep. McGill crunches I'll do 10 per leg with about a 8-10 second hold. The walking I've always done every day anyway just going at a bit faster pace now and make sure I'm walking with attitude aka swinging the arms at the shoulders.

McGill suggestes keeping to about the 8-10second mark and do more reps to build endurance in the back, AB, oblique, "core" muscles.

[Jason2459]

Upper Bench

Bench Press (Touch & Go)
45 Lb x 10 reps
45 Lb x 10 reps
45 Lb x 10 reps
135 Lb x 5 reps

2-Board Press (Narrow Grip)
155 Lb x 5 reps
185 Lb x 5 reps
205 Lb x 5 reps
225 Lb x 5 reps
245 Lb x 5 reps
275 Lb x 5 reps @ 7

Floor Press
135 Lb x 6 reps
185 Lb x 6 reps
185 Lb x 6 reps

Steep Incline Peanuts Press
45 Lb x 15 reps
65 Lb x 12 reps
65 Lb x 12 reps
65 Lb x 12 reps

Standing Band JM Press
40 Lb x 15 reps
40 Lb x 15 reps
40 Lb x 15 reps
Notes: w/ light band

Standing Band Snatches
30 Lb x 10 reps
30 Lb x 10 reps
30 Lb x 10 reps
Notes: w/ Monster Mini. Super Set with Hammer Curls

Band Hammer Curl
30 Lb x 20 reps
30 Lb x 20 reps
30 Lb x 20 reps
Notes: /

Band Fly
20 Lb x 50 reps
Notes: w/ 2 mini's setup mid height

Bodyweight
205 Lb


Good Day. Ok Night. Slight burning and tight sensation in the left Calf. Felt a couple shots of pain down the leg tonight but that's really the worse I've had today since the light pain this morning. Overall great day.

[HARRYBEAST]

I hope things keep looking better in here man. Its really good to see

[Jason2459]

13 weeks out

January 24th

Finally an official date has been posted.

[Jason2459]

Bench 13 weeks out

Bench Press (Paused)
45 Lb x 5 reps
45 Lb x 5 reps
45 Lb x 5 reps
45 Lb x 5 reps
135 Lb x 5 reps
155 Lb x 3 reps
185 Lb x 3 reps
205 Lb x 3 reps
225 Lb x 3 reps
245 Lb x 3 reps
275 Lb x 3 reps @ 7
320 Lb x 1 reps
Notes: Oops, I hit a Pr... I went in with 260x3 @ 7 RPE as my goal. Hit an easy 275x3. Decided I would hit 305 for a single since I'm heading into a deload and then a 10 week meet prep after that. But when grabbing the plates I said screw it I'll put on 315. Then sat there wrapping my wrists and said **** it and added some chips.

Wide Grip Bench Press
225 Lb x 4 reps @ 4

Dips
0 Lb x 8 reps
0 Lb x 8 reps
0 Lb x 8 reps
0 Lb x 10 reps

Incline Dumbbell Bench Press
55 Lb x 8 reps
55 Lb x 6 reps
55 Lb x 5 reps
55 Lb x 4 reps
Notes: Rest Pause between sets and done with double pumps at the bottom and then a full rep. I guess you can say Meadow's Style as I saw it on some EFS video with John Meadows. Don't know what else to call them but blood pumping reps.

Band Hammer Curl
40 Lb x 20 reps + 10 LB REP PR
40 Lb x 15 reps
40 Lb x 10 reps
Notes: w/ light band. Superset w/ band pull aparts and no rest between sets

Band Pull Apart
20 Lb x 20 reps
20 Lb x 15 reps
20 Lb x 15 reps

Band Tricep Pushdown
20 Lb x 100 reps

Bodyweight
202 Lb


Damn body weight still dropping, not good. Benching is as strong as ever again. Back to pre pec tear and shoulder separation. Just in time to start getting my squat and deadlift back again... Struggling with going bench only at the January 24th meet.

But going to have some fun with training now and play around with 10/20/life meet prep just to see what it's like since I'm not going for a total and soon I hope to get a bar on my back. I keep saying that it seems. Just going to stay the course though as week to week it keeps getting better and better. Soon.

[Jason2459]

Reverse Band Bench Press
45 Lb x 5 reps
45 Lb x 5 reps
45 Lb x 5 reps
135 Lb x 5 reps
155 Lb x 5 reps
185 Lb x 3 reps
205 Lb x 3 reps
225 Lb x 3 reps
245 Lb x 3 reps
275 Lb x 3 reps
295 Lb x 3 reps @ 7
Notes: Reverse Monster Mini's added after 135. 295x3 was an easy PR.

Bodyweight
200 Lb


Had a great week up until today and had a terrible day with the nerve. Training I hit a easy triple PR and did some other stuff after and was a struggle just to get moving to train tonight as my head is pounding with a massive migraine so this is about as much as I feel like logging right now.

[Marshall28]

Nice benching boss!

[Jason2459]

Nice benching boss!

Didn't see this before. Thanks. Benching feels pretty strong right now.

[Jason2459]

Deload Bench and ready for meet prep

Bench Press (Paused)
45 Lb x 5 reps
45 Lb x 5 reps
45 Lb x 5 reps
135 Lb x 5 reps
165 Lb x 1 reps
165 Lb x 1 reps
165 Lb x 1 reps
165 Lb x 1 reps
165 Lb x 1 reps

Bodyweight
200 Lb


Did some band work hitting upper back, bi's and tri's. Deloading this week and will be 10 weeks out from the Jan 24th meet. Going to play around with 10/20/life and I think I'm going to put a bar on my back starting next week as well. I'm mostly pain free. Mornings I feel it the most. Other times I can feel it but not terribly bad. Will start off slow and work my way back up and just hope any kind of compressive loads won't flair things up to bad. It's been 8 weeks so we'll see.

[Jason2459]

Week 1 Squats

Low Bar Squat
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps

Bodyweight
200 Lb


Then did some goblet squats and KB swings along with some rows with the KB. Then finished off with the big 3 again and stir the pot.

Was very very hard not adding weight to the bar. Played around with different feet and bar positions. None were more painful then I've delt with before but I could feel the nerve when full errect just not painful. Which is hard to explain what that actually feels like. Putting on a belt did cause pain when bracing against it until I brought it upper higher onto my ribs which of course irritated that old injury. Oh well. Next week will add some weight.

[Anthony21]

Glad to see you being able to do some sort of work given your situation.

How is the family doing?

[Jason2459]

Glad to see you being able to do some sort of work given your situation.

How is the family doing?

Family is doing great and already have their christmas lists ready and still growing every day. Going to be a quick two months with lots of family.

Squatting last night went as expected. Slightly more pain this morning then had the previous week but it was pretty much in the calf where I've always felt it the most and went away with in an hour of waking up. Will keep pushing forward as long as it doesn't get worse then that. Deadlifting coming up on Wednesday.

[Jason2459]

10 Weeks out! I can't do bench only. Just can't and going to sign up for full power. If I can lift the bar I'm at least lifting the bar. I'll just keep adding weight to the bar little by little each week for the squats and deads.

For the Bench, I'm going to base it a bit off 10/20/life. Going to modify it a bit though as this is the first time in a long time I'm not basing my training strictly(loosely really) based off Westside. Last time was back when I was commuting out to Carpenter's house to train and was more like a Metal Militia set up training upper and lower bench and worked really well. Hit my first 315 that way along with really learning a lot technique wise from everyone. I'm also a firm believer in the dynamic method for many many reasons. So, this will be fun which is exactly what I need right now mentally.

So, here it is and any and all input is welcome.

10/20/lifeish
Week 1
Day 1
Main Lift @ 70% 3x3 Paused Comp Grip Bench
Supplemental RPE 7 2x3 Spoto Press
Some Ass. work after that

Day 2
Main Lift @ 70% 3x3 Paused 3 Board Bench
Supplemental RPE 7 2x3 2 Board POR
Some Ass. work after that

Week 2
Day 1
Main Lift @ 75% 3x3 then Rev. Monster Mini Band @ 80% 1x3 Paused Comp Grip Bench
Supplemental RPE 7 3x3 Spoto Press
Some Ass. work after that

Day 2
Main Lift @ 70% 3x3 and 80% 1x3 Paused 2 Board Bench w/ chains
Supplemental RPE 7 3x3 2 Board POR w/ chains
Some Ass. work after that

Week 3
Day 1
Main lift Dynamic Effort 40% vs. mini band 8x3
Supplemental Spoto Press 2x2
Ass. Something light

Day 2
Off

Week 4
Day 1
Main Lift @ 80% 2x2 then Rev. Monster Mini Band @ 85% 1x2 Paused Comp Grip Bench
Supplemental RPE 8 3x3 Spoto Press
Some Ass. work after that

Day 2
Main Lift @ 80% 2x2 and 85% 1x2 TNG Rev. Avg. Band Bench
Supplemental RPE 8 3x3 2 Board POR w/ chains
Some Ass. work after that

Week 5 Openers
Day 1
Main Lift @ 85% 2x2 then Rev. Monster Mini Band @ 90% 1x2 Paused Comp Grip Bench
Supplemental RPE 9 3x3 Spoto Press
Some Ass. work after that

Day 2
Main Lift @ 85% 2x2 and 90% 1x2 TNG Rev. Avg. Band Bench
Supplemental RPE 9 3x3 2 Board POR w/ chains
Some Ass. work after that

Week 6
Day 1
Main lift Dynamic Effort 40% vs. mini band 8x3
Supplemental Spoto Press 2x2
Ass. Something light

Day 2
Off

Week 7
Day 1
Main Lift Planned Opener 2x1, 2nd x1, New PRx1 w/ Rev. Monster Paused Comp Grip Bench
Supplemental RPE 7 2x2 Spoto Press
Some Ass. work after that

Day 2
Fluff and Buff

Week 8
Day 1
Main Lift Planned Opener 2x1, 2nd x1, 3rd x1 w/ Rev. Monster Paused Comp Grip Bench
Some Ass. work after that

Day 2
Fluff and Buff

Week 9
Day 1
Main lift Dynamic Effort 40% vs. mini band 8x3
Ass. Something light

Day 2
Off

Week 10
Day 1
Main Lift Last Warm-upx1 Paused Comp Grip Bench
Some Ass. work after that

Day 2
Off

Week of the meet OFF.

[Jason2459]

10/20/Life(ish) Week 1 Meet Prep Bench

Bench Press (Paused)
45 Lb x 5 reps
45 Lb x 5 reps
45 Lb x 5 reps
135 Lb x 5 reps
155 Lb x 3 reps
185 Lb x 3 reps
205 Lb x 3 reps
225 Lb x 3 reps
225 Lb x 3 reps
225 Lb x 3 reps

Spoto Press
205 Lb x 3 reps
205 Lb x 3 reps

Incline Dumbbell Bench Press
65 Lb x 10 reps
65 Lb x 10 reps
65 Lb x 10 reps

Dips
200 Lb x 8 reps + 200 LB REP PR
200 Lb x 8 reps + 200 LB REP PR

Face Pull
60 Lb x 15 reps
60 Lb x 15 reps
60 Lb x 15 reps

Reverse Barbell Curl
45 Lb x 10 reps
45 Lb x 10 reps
45 Lb x 10 reps

Band Tricep Pushdown
20 Lb x 100 reps

Bodyweight
200 Lb


Also added in some McGill Pull ups mixed in with my warm-ups (not logged) and first few bench warmup sets

[Jason2459]

10/20/Life(ish) Week 1 Meet Prep DL


Sumo Deadlift
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps
45 Lb x 2 reps

Rack Barbell Row
45 Lb x 5 reps
95 Lb x 5 reps
135 Lb x 5 reps
135 Lb x 5 reps
135 Lb x 5 reps

Single Leg GM/DL
50 Lb x 12 reps
50 Lb x 12 reps
50 Lb x 12 reps

Piston Squat
45 Lb x 10 reps
45 Lb x 10 reps
45 Lb x 10 reps

Ab Wheel (Kneeling)
0 Lb x 10 reps
0 Lb x 10 reps
0 Lb x 10 reps

Bodyweight
200 Lb


Got through my first week of putting a bar on my back and back in my hands. I was excited about it going into this week. I'm leaving pissed off. This was also something I was afraid of because now I'm going to do something stupid and push too hard too fast. For instance I'm already registering for a full meet when I should have probably just went bench only. Next week I'm sure my original idea of just adding 50lbs a week to the bar will go out the window. This is why I'm glad I'm going with 10/20/life(ish) like training right now. It's going to put the brakes on at least once every 3 weeks.

As for pain... I can deal with it. It's mainly in my upper outside part of my left calf. Best way to explain what it feels like is from a cramping feeling to feeling like I pulled a muscle. But the muscle is just fine. It's just the nerve.

[Jason2459]

10/20/Life(ish) Week 1 Meet Prep Upper Bench

3-Board Press
45 Lb x 10 reps
45 Lb x 10 reps
45 Lb x 10 reps
135 Lb x 3 reps
155 Lb x 3 reps
185 Lb x 3 reps
205 Lb x 3 reps
225 Lb x 3 reps
245 Lb x 3 reps
275 Lb x 3 reps
275 Lb x 3 reps
275 Lb x 3 reps

2-Board Press (Narrow Grip)
275 Lb x 3 reps
275 Lb x 3 reps

Steep Incline Peanuts Press
65 Lb x 10 reps
65 Lb x 10 reps
65 Lb x 10 reps

Standing Band JM Press
60 Lb x 6 reps
40 Lb x 8 reps
60 Lb x 6 reps
40 Lb x 8 reps
60 Lb x 6 reps
40 Lb x 8 reps
Notes: 3 sets of drop sets using Average band drop to Light band

Heavy Handle Hammer Curls
15 Lb x 15 reps
15 Lb x 15 reps
15 Lb x 15 reps
15 Lb x 15 reps
Notes: 1 Arm at a time alternating arms 0 breaks

Band Fly
20 Lb x 40 reps
Notes: w/ mini band

Rear Delt Fly
20 Lb x 40 reps
Notes: w/

Bodyweight
200 Lb


No additional notes

[Jason2459]

10/20/Life(ish) Week 2 Offseason Squats

Low Bar Squat
45 Lb x 5 reps
45 Lb x 5 reps
45 Lb x 5 reps
135 Lb x 3 reps
155 Lb x 3 reps
185 Lb x 3 reps
225 Lb x 3 reps
275 Lb x 3 reps @ 6

Paused Front Squat
135 Lb x 3 reps

Front Squat (No Belt)
135 Lb x 6 reps
135 Lb x 6 reps
135 Lb x 6 reps

KB Reverse Lunges
40 Lb x 10 reps
40 Lb x 10 reps
40 Lb x 10 reps
40 Lb x 10 reps
40 Lb x 10 reps
40 Lb x 10 reps
40 Lb x 10 reps
40 Lb x 10 reps

Pull Throughs w/ Light Band
40 Lb x 15 reps
40 Lb x 15 reps
40 Lb x 15 reps
40 Lb x 15 reps

Band Seated Leg Curls
40 Lb x 50 reps

Stir The Pot
0 Lb x 30 reps
0 Lb x 30 reps
Notes:

Bodyweight
200 Lb


Yep, mixing contest prep for bench and offseason for squat/dl. I'm not trying to peak my squats or deads for this meet. Just trying to bring them back up, see where I'm at, and try not to do something entirely stupid. I already pushed more than I was wanting to tonight.

I'm still having a hard time bracing and not causing my nerve to flair up and make it feel like I was shot in the calf by a shotgun. Stability in the knee though was a million times better tonight and glutes are coming around. I have been doing a lot of stability, PNF, glute drills every day.

Edit: Not sure what happen above to the titles to the lifts but just added notes to what they were

[psychodiver9]

Maybe a meet isn't a good idea right now?

[Jason2459]

Maybe a meet isn't a good idea right now?

Terrible idea but even if I wasn't doing the meet I would still be doing something stupid. It's a risk everyone takes when they decide to lift weights or any sport or active hobby. I took a risk and it was worth it to me. I'm no worse off this morning physically but mentally much happier.