Regaining health, strength and fitness v.325712389581263

[samsont]

Hey guys, my names Sam.

I'm really into powerlifting, have had logs and etc in powerlifting sections long ago but i've fallen off track. I decided to post a workout log here because of a few reasons but mostly because: My best successes always come when I have the most self monitoring going on (writing everything down, tracking macros, maintaining a log) and I'm start to get serious again so this is one of the next steps. I chose not to log in the powerlifting section because I don't plan on doing a meet, I will however be training very much in the powerlifting style.


I was lifting and making great gains for awhile and around last winter in dec i started accumulating a ton of fatigue, in january and feburary i started getting extremely sick and every time I worked out i'd get ill and headaches. I was also dealing with a ton of work and personal stress. I had decided to take time off the gym, however much I needed, give my body a rest. that was about 2 1/2 months. Much needed after not taking even a week off in 2 or so years of beating on my body.

anyways, after that 2 1/2 months i started easing back into being active. mostly inconsistent bodybuilding and cardio. (i work construction, so I do get quite a bit of activity and lifting in each day regardless). but as i said, Inconsistent. But Now life has shifted to a place where I can put more time, effort into getting back on track and it's time.


Anyways heres some numbers/info

when I stopped lifting earlier this year my lifts were around:

Squat 355/365
Bench 340
Deadlift 455
Overhead press 205

That was at 5'8'' 235/240 maybe 20-25% BF

currently sitting at a fat, bloated, nasty 265ish 30-35% BF probably.

My training will be daily LISS cardio, Conjugate ME/DE style lifting, extra workouts outside of my main 4 days will be bodybuilding and weak point focus.

Tracking total calorie intake trying to stay around 2500-3000 a day until as i'm losing weight and have energy around that mark, will ride that out as long as i'm making progress and not get too crazy about it until I have to. keep it simple and effective.

[samsont]

July 5 - Week 1 Max Effort Bench

Notes: I had wanted/planned on doing more work after main movement, more sets and volume on accessories. However, my work capacity is not there currently. I will be smart about progressing and not running into a wall.

For this mesocycle of ME Bench, I'm using Mark Bell's Sling Shot (red original version) which adds idk, 10% to your bench press.

Sling Shot paused bench - warmed up raw then added slingshot
- 225 x 1
- 245 x 1
- 275 x 1
- 295 x 1
- 305 x 1
- 315 x 1
- 325 x 1
- 335 x 1 good speed, felt heavy though
- 345 x 1 slow, grinder, bad form

Shut it down there. Pretty happy with that though. My form sucks, but I haven't lost too much strength. My slingshot PR is i think 365.

Super Set #1
Hammer curls
- 20s x 10 x 2
Rear delt raises
- 15s x 10 x 2

Cardio: 21:15 minutes walking cardio (adding 15 seconds each session)

[psychodiver9]

Come back home.

[kntkody]

Crush your lifts sam

[samsont]

Jul 6 - Week 1 Max effort lower

warm up:

cardio (treadmill walking): 21:30

Back squat warmed up with some reps then:
- 185 x 1
- 205 x 1
- 225 x 1
- 245 x 1
- 275 x 1
- 285 x 1
*Add knee wraps
- 295 x 1
- 315 x 1 best set
- 335 x 1 still easy

shut it down there. save more for next time. Was pleasantly surprised how my strength and mobility felt. got better with each set.

Front squat - 30 second rest
- 135 x 3 x 3

Thats it. Was going to do some KB swings and single leg step ups but my hamstrings are fried already. May do some cardio and or abs later. We'll see.

Diet was on point yesterday. 2300 calories~ with 200g of protein.

[samsont]

Dynamic Effort Bench

week 1 - jul 9

speed bench
155 x 3 x 8
225 x 1
275 x 1 ugly, but easy

DB chest flies
15s x 20 x 2

KB Single arm standing press
40 x 10 x 2

DB kickbacks
20s x 8 x 2