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  1. #121
    Registered User musclehead09's Avatar
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    Monday November 11, 2019

    Upper Back/Bi Accessories

    Dumbbell Row
    *50x8
    *65x8
    80x8
    95x8

    Wide Grip Pull-up BW 2x4
    Neutral Grip Pull-up BW 2x4

    Straight Arm Pulldown
    30x10
    40x8

    Seated Face Pull 40 2x10
    HS Shrug 155 3x8
    Hammer Curl 30’s 3x8


    Quick sub 30 minute workout. Started a cyclical keto diet today. Going to go low carbs throughout the week then a big refeed once a week (typically Saturday before my heaviest lower body session). Sick of being fat. I know keto isn’t magic and if anything can be detrimental to performance, but I’ve been 25%+ bodyfat for a long time and would rather cut more quickly than draw it out. I’ve seen Greg nuckols state he had done it multiple times while continuing to PR. Matt Wenning and Mark Bell have done it to cut a lot of weight but of course lost some strength.

    Long term I’ll reintroduce carbs every workout day once I’m under 20%. If I can get under 15% I’ll try to have carbs daily again and hopefully by then I’ll have the willpower to not cheat too often. For now Saturday refeeds will be great.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  2. #122
    Registered User xRequiem's Avatar
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    Why not try a plant based diet?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  3. #123
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Why not try a plant based diet?
    I love meat. But I will say today I’ve had the nastiest headaches I’ve had in awhile. And I’m having terrible gastrointestinal problems tonight. Granted I came down with a cold over the weekend too so The headaches could be sinus related as well but my intestinal issues certainly aren’t. Definitely going to add fruit including blueberries, strawberries, apples and bananas in while taking down some of the intake of fattier meats. If I feel the need to I’ll just do oatmeal for grains. Totally different I know.

    My friend had the same symptoms and actually puked by day 3-4. I’m only in day 2. My dad never had these symptoms. Could be due to the amount of fatty beef I ate for dinner versus the leaner cuts of meat I ate for lunch today and for yesterday’s meals. Either way never wanna feel this way again.
    Last edited by musclehead09; 11-12-2019 at 07:18 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  4. #124
    Registered User musclehead09's Avatar
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    Saturday November 16, 2019

    ME Lower

    Beltless Squat
    *45 2x5
    *135x3
    *225x2
    *275x1
    305x1
    335x1
    355x1
    365x1 (Beltless PR)

    DE Deadlift
    *135 + short monster minis x1
    *185 + short monster minis x1
    *235 + short monster minis x1
    255 + short monster minis 8x1

    Belt Squat (Narrow)
    *175x6
    225 3x10

    Seated Leg Curl
    80 3x10

    Seated Calf Raise
    90x12,11,10,9,8


    I was sick all week and missed my 2 volume/speed workouts. Finally started feeling better yesterday. Only got 5 hours of sleep though. Surprisingly a good workout considering all of this.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  5. #125
    Registered User musclehead09's Avatar
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    Sunday November 17, 2019

    ME Upper Body

    Pause Bench Press
    *45 2x10
    *135x5
    *185x3
    *205x1
    *225x1
    235x3 (failed on 4; crap)

    Backoff sets 195 2x5

    CG Bench Press (TnG) 135 2x10
    Dips w/ slingshot BW 2x10
    Incline DB Fly 35’s 2x8

    Pull-up
    BWx4 (Wide)
    BWx4 (Neutral)
    BWx3 (Underhand)
    1 min rest between sets

    Cable Row w/ MAG handle
    9 plates 3x10

    Seated Face Pull 3 plates 4x10
    Machine Preacher Curl 60 2x6


    Crap sleep past 2 nights and getting over being sick on top of missing my volume workout due to being sick. Recipe for a bad workout. Best before @235 was 5-6 reps.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  6. #126
    Registered User musclehead09's Avatar
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    Wednesday November 20, 2019

    DE Lower

    DE Squat
    45 + Light Bands 2x3
    135 + Light Bands x3
    185 + Light Bands x3
    205 + Light Bands 5x3

    High Bar Pause Squat (ATG)
    225 3x3

    DE Deadlifts
    135 + Light Bands x1
    225 + Light Bands 6x1

    Belt Squat (Narrow) 185 2x10
    Lying Leg Curl 80 2x10
    Standing Calf Raise 70 2x10


    Absolute garbage workout but still got it in. Need more consistent sleep. Had 9 hours last night but 5 hours 3-4 nights in a row before that. And since it’s night time I won’t drink caffeine like I do on weekends.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  7. #127
    Registered User musclehead09's Avatar
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    Thursday November 21, 2019

    Upper Body

    Pause Bench
    *45x10
    *135x5
    *185x3
    225x1
    225x3 (@7-8)

    TnG Bench
    185 3x6

    Seated OHP
    *45 2x6
    95 2x6

    Wide Lat Pulldown
    8 plates x10
    10 plates 2x8

    Seated Face Pull
    3 plates 3x12

    Straight Bar Pushdown
    40x20,10
    30 2x10

    EZ Bar Curl
    50x15,10,10

    Machine Standing Side Raise
    50 2x10


    Still feeling effects of tiredness. Tried getting 8 hours of sleep last night but woke up a few times. 225 felt lighter at least. Only did 6’s with 185 to be conservative.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  8. #128
    Registered User musclehead09's Avatar
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    Saturday November 23, 2019

    Lower Body

    Conventional Deadlift
    135x5
    225x3
    275x2
    315x1
    365x1
    385x1
    405x1 (sumo)
    405x1 (conventional)

    Belt Squat (Sumo stance)
    225x6
    275 2x6
    315x8

    Seated Leg Curl 90 3x8
    Hack Calf Press 180x15,12,10


    Another garbage workout. Last month pulled 395x4 sumo. Today 405 was extremely difficult. Inconsistent nutrition, sleep and missed a couple workouts last week when sick. Need to eat more protein again. Last few nights I’ve had 7-9 hours of sleep but that was after a week of 5-6 hours of sleep a night.
    Last edited by musclehead09; 11-23-2019 at 02:09 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  9. #129
    Registered User musclehead09's Avatar
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    Sunday November 24, 2019

    Upper Body (very good day)

    Seated OHP
    *45x6
    *75x4
    *95x2
    115x1
    130x1
    140x1
    150x1 (PR)
    155x1 (big PR)

    3 ct Pause CGBP
    *135x5
    155x5
    170x5
    185x5

    Close Hand Push-up BW 2x20
    Wide Lat Pulldown 90 3x15 (burn)
    Seated Face Pull 30 3x12
    Machine Preacher Curl 50 3x10


    Finally a good workout. Happy with this. Slept 8+ hours (even tho I went to bed late) and had a bang again. Prob should curb my use of bang and just drink less caffeine because I’ve become reliant on lots of caffeine on weekends. Prob is what makes my mid week workouts suffer as they’re late in the evening versus around noon which I do on weekends.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  10. #130
    Registered User musclehead09's Avatar
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    Wednesday November 27, 2019

    Lower Body

    Squat
    *45 2x5
    *135x3
    *185x2
    *225x1
    *275x1
    *300x1
    325x1
    365x1
    385x2 (PR)

    Backoff Set
    275x5

    Beltless High Bar Pause Squat (ATG)
    225 3x3

    Seated Leg Curl 70 3x10
    Seated Calf Raise 70x22,16,12
    Spread Eagle Sit-up BWx8,6,6


    Hilarious. I’m still exhausted but grinded out a PR squat tonight days after a usual 405 pull was @10 RPE. Just felt it tonight and said screw it.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  11. #131
    Registered User musclehead09's Avatar
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    Thursday November 28, 2019

    Bench Day

    Pause Bench
    *45x10
    *135x5
    *185x3
    205x1
    225x1 (@7.5 RPE)

    Dead Bench
    *135x1
    185x1
    205 4x1 (each set got easier)

    TnG Bench
    185 3x6, 1x15 (ties an old PR)

    Chest Dips
    BW 2x8 (easy)

    Low Incline DB Fly
    35’s 2x8


    This was a fantastic workout. The last time I hit 185x15 was at the very beginning of a workout; considering I did 7 working sets of pause & dead Bench singles and 3 sets of 6 on TnG prior to this, I consider this a huge PR honestly. Accessory work felt great today. This is after 5 hours of sleep last night but I’m on a roll for the past 2 days.

    I basically took 85% of my maxes yesterday on squat (325 is 85%) and today on bench (225 is 85%) then autoregulated based on how they felt. This is how Jim wendler set up Beyond 5/3/1 and I did that for 8 months in 2016 which worked very well. If 85% feels light you can hit a rep PR with it or go heavier for singles or reps. If 85% is meh you could go lower afterwards for reps. I wouldn’t trust myself doing this during a meet prep, but it felt great before when I stopped competing.
    Last edited by musclehead09; 11-28-2019 at 01:36 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  12. #132
    Registered User musclehead09's Avatar
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    Saturday November 30, 2019

    Lower Body

    Beltless SS Yoke Bar Squat (Narrow)
    *70x5
    *120x5
    *160x5
    210 2x5

    Rack Pull (below knee)
    *135x5
    *225x3
    *315x2
    345x1
    375x1
    405x5 (big PR)

    Belt Squat (Narrow) 275 3x6
    Barbell Row 135 3x8
    Lat Pulldown 8 plates 3x12
    KB Side Bend 25 3x10

    Standing Calf Raise
    90x10
    80x10
    70x10
    60x10
    50x10


    Great workout. 11 hours of sleep and a bang had me energized. After last week’s bad deadlift session from the floor I wanted to lift heavy but not cause as much fatigue so I decided on rack pulls today. I don’t do these often as they can be an ego lift, but whenever I do them I make sure they are always at least a few inches below the knee. I used the SS Yoke bar for squats as a warmup to rack pulls.

    I’ll be gone for Christmas for a week. I’m looking at setting up something linear for when I get back. Potentially hitting a top set on each big lift (the actual big 3 & OHP, not rotating variations) then doing Backoff volume @ 10x5 to start out and cycling down the volume to a few triples before a meet in April. This setup would be done once a week for each lift and then I would hit a close variant on opposite days for less volume (close grip for bench on OHP day, pause Squat on deadlift day, and maybe deficit deadlift on squat day). This would keep frequency of everything twice a week but focus each session on 1 of the big 3. This would give me an easy to follow plan heading into the meet. Just doing rotating lifts for PRs for now like Greg Nuckols does and has his clients do in their off seasons.
    Last edited by musclehead09; 11-30-2019 at 01:10 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  13. #133
    Registered User musclehead09's Avatar
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    Sunday December 1, 2019

    Upper Body (Push Focus)

    CGBP w/ double red minis
    *45 2x3
    *135x3
    165x3
    185x1
    195x1
    205x1 (PR)

    CAT CGBP w/ double red minis
    135 3x5

    Standing OHP
    *45x5
    *95x3
    115x1
    135x1
    145x1 (tied PR; likely could tie seated PR of 155 from last week if done first)

    DB Front Raise
    20’s x10
    25’s x8
    30’s x6

    Standing Cable Skullcrusher
    4 plates x10
    6 plates x10
    8 plates x10
    6 plates x10

    Seated Face Pull
    2 plates 3x25 (burn)

    Seated DB Hammer Curl
    30’s x10
    25’s 3x10


    2-3 hours of sleep but still a good session. Going to try to get 9 hours of sleep tonight.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  14. #134
    Registered User musclehead09's Avatar
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    Wednesday December 4, 2019

    Worst lower body day in a long time

    Beltless Squat work up to 315x1 (upper thigh/quad hurt today; 2nd time since last week during squats)

    Backoff Beltless Pause Squat 225 3x3

    High Bar Beltless Squat 225x5
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  15. #135
    Registered User xRequiem's Avatar
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    What causes the drastic difference in your sleep schedule? I feel like that one area I've really improved on this time around. Used to I would stay up to play that new video game I've waited on for the last couple of years. Nope not anymore, I'm getting my 7-8 hours.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  16. #136
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    What causes the drastic difference in your sleep schedule? I feel like that one area I've really improved on this time around. Used to I would stay up to play that new video game I've waited on for the last couple of years. Nope not anymore, I'm getting my 7-8 hours.
    There are quite a few issues. I have trouble drinking water throughout the day so I drink a lot in the evening so I don’t get another kidney stone (I got one from dehydration before). Then I end up staying up going to the bathroom several times before bed and I’m doing so a second thing is I’ll stay up to watch tv because I’m wide awake while needing to continuously go. This issue I could resolve on my own for sure.

    Another issue is even when I don’t have the issues above (maybe half the time) I try going to bed at a good time to get 8+ hours of sleep and while I’m tired I can’t fall asleep.

    Finally, even when I sometimes consistently (more than a few days in a row) try to get to bed at a good time while I’m tired I think way too much about work or life. Too many thoughts running through my head and I can’t turn them off (even though my life is great).

    You’d think If I fix the first problem and drink more water throughout the day it could resolve my issues entirely but that’s not a guarantee because before when I didn’t drink a ton at night, the other 2 issues were present. I still couldnt fall asleep when going to bed at a decent time.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  17. #137
    Registered User musclehead09's Avatar
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    Saturday December 7, 2019

    ME Upper Body

    Incline Bench Press
    *45x10
    *135x5
    *165x3
    *195x1
    195x3 (PR)

    Backoff sets
    135 2x6
    135x20 (PR)

    Weighted Dip
    BWx8
    BW + 25 x6

    Flat DB Fly
    40’s x6

    Neutral Lat Pulldown
    *7 plates x8
    10 plates 2x8

    Seated Face Pull
    4 plates 2x10
    3 plates 3x10

    BB Curl
    (Warmed up DB 10’s x10)
    40 2x15

    Machine Preacher Curl
    50 2x8
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  18. #138
    Registered User musclehead09's Avatar
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    Sunday December 8, 2019

    Lower Body

    Squat w/ wraps
    *45 2x5
    *135x3
    *225x1
    *275x1 add belt
    315x1
    365x1 add wraps
    405x1 (very hard; 40 lbs under my best)

    3 ct pause squat
    225 3x5

    Hypers BW 2x8
    Donkey Calf Raise 100 2x12
    Last edited by musclehead09; 12-08-2019 at 02:25 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  19. #139
    Registered User musclehead09's Avatar
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    Wednesday December 11, 2019

    Upper Body

    OHP
    *45x5
    *70x5
    *95x3
    120x1
    135x1
    150x0 (fail)

    Backoff sets
    95 2x6

    CGBP
    *135x5
    185 2x8
    135x24

    DB Rollback
    20’s 2x8

    Pull-up
    BWx7 (v-grip)
    BWx4 (pronated)
    BWx3 (wide)

    Seated Face Pull
    30 3x20

    Machine Preacher Curl
    50 2x10
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  20. #140
    Registered User musclehead09's Avatar
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    Thursday December 12, 2019

    Lower Body

    High Bar Squat
    *45x5
    *135x3
    225x1
    275x2

    Deadlift
    *135x5
    *225x1
    *275x1
    315x5

    RDL
    225x10

    Single Leg Leg Press
    90 3x6 (per leg)

    Seated Leg Curl
    50 2x15


    Have been having hip pain every squat session at the front of my left hip for a few weeks. It’s gotten worse every time I squat. I don’t really feel it other than when lifting. Going to get it checked out.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  21. #141
    Registered User musclehead09's Avatar
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    Saturday December 14, 2019

    ME Upper Body

    Comp Pause Bench
    *45 2x10
    *135x5
    *185x3
    *210x1
    *230x1
    250x3 (PR!)

    TnG Speed Bench
    200 3x3 (60-75 sec rest)

    Dips
    BW 2x8

    Incline DB Flys
    30’s x8
    40’s x6

    Straight Bar Pushdown
    *4 plates x10
    6 plates x10
    8 plates x8-9

    Seated Side Lateral
    20’s 2x10

    Rear Delt Fly
    95x12,8


    Fantastic workout. Warmups on Bench felt sluggish and the bar felt slippery. I gripped it tighter than ever and really zoned in on the top set of 250x3 for the PR.

    My left hip has a big bruise now. I have a chiropractor appointment on Wednesday. I think I strained it. Tomorrow I’m just going to do upper Back, biceps and core work to not utilize my hips. I could perform leg curls and calves too. Worst case I take some time off from heavy squatting and pulling and really focus on bringing my bench up. This would suck but trying to look at some positives. I’ve always been a reverse Johnny Bravo lol.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  22. #142
    Registered User musclehead09's Avatar
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    Doctor thinks I have a small fracture or strain. Bruise on my upper thigh is insanely huge now. Minimal pain though so I think it’s a minor strain. Seeing the chiropractor Wednesday but may need to see an orthopedic as well. No squatting or deadlifting for awhile. Time to Bench big and/or just lean out finally. Would be nice to get down to 180 and still bench around 275 pause (or more if possible) while also getting to 20 strict dead-hang pull-ups again.
    Last edited by musclehead09; 12-15-2019 at 04:17 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  23. #143
    Registered User musclehead09's Avatar
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    Well I partially tore my quad. Very minor tear though; 4 weeks of physical therapy scheduled. I can train around the injury the chiropractor said. He’s a former powerlifter. I went their since they are for sports/athletics. Figured they would help me get back to lifting and it was a good choice for sure. I can still do accessory work (will do good mornings, leg curls and calves For a lot of my leg training) for a month or 2.

    I haven’t lifted since Saturday. Need to get some lifting in before the weekend.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  24. #144
    Registered User musclehead09's Avatar
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    Thursday December 19, 2019

    Upper Body

    Pause Bench
    *45x10
    *135x4
    *185x2
    *215x1
    245x1
    260x1
    270x1

    TnG Bench
    225x7

    Low Incline DB Fly
    50’s 2x6 (PR; but possibly loose form)

    Wide Seated Cable Row
    115 4x10

    Left Leg Rehab (lying knee to chest, straighten leg, lower leg)
    2x10
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  25. #145
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Well I partially tore my quad. Very minor tear though; 4 weeks of physical therapy scheduled. I can train around the injury the chiropractor said. He’s a former powerlifter. I went their since they are for sports/athletics. Figured they would help me get back to lifting and it was a good choice for sure. I can still do accessory work (will do good mornings, leg curls and calves For a lot of my leg training) for a month or 2.

    I haven’t lifted since Saturday. Need to get some lifting in before the weekend.
    Oh ****. Is it painful? How long do you expect to be compromised from doing quad activated lifts? At least you can work glutes, hams and calves still
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  26. #146
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Oh ****. Is it painful? How long do you expect to be compromised from doing quad activated lifts? At least you can work glutes, hams and calves still
    Honestly it’s only truly painful when I squatted or deadlifted when I developed the injury. Other than that it did hurt a lot to get the docs/chiropractors fists deep into the torn muscle. But walking and even standing up from a chair doesn’t really hurt, I’d say minor discomfort.

    I expect quad activated lifts to be compromised for around 6 weeks. In 4 weeks I expect to be able to squat and deadlift very light weight. They did state I could do light leg extensions right now (as much as he hated saying that for hating extensions lol).

    He did state I could do speed work (I assumed he meant squats and deads) sooner if I feel good but I’m not taking my chances. I began this injury with an empty bar and without realizing I was injured I pushed through multiple workouts to heavy weight since it was only a minor pain, and the heavier I went the better it felt. By the third workout going up to 275 tho was pretty painful and that’s when I knew something was wrong.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  27. #147
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    Monday December 23, 2019

    Upper Body

    TnG Bench Press
    *45 3x10
    135x5
    185x3
    205x1
    225x1
    225x8 (ties old PR)

    Backoff work
    135x25

    Pull-ups BWx8,4,4
    Face Pull 50 3x20
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  28. #148
    Registered User musclehead09's Avatar
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    Wednesday December 25, 2019

    Lower Body

    Warmup with rehab work

    Beltless Stiff Leg Deadlift
    *45 2x10
    *135x5
    *225x3
    *275x1
    315x1
    335x1
    355x1 (probably some form of PR)

    Good Morning
    *45x5
    *95x5
    135 2x5

    Bulgarian Split Squat
    BW 3x6 (felt good on 2nd and 3rd set)

    Decline Sit-up
    BW 3x6
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  29. #149
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Wednesday December 25, 2019

    Lower Body

    Warmup with rehab work

    Beltless Stiff Leg Deadlift
    *45 2x10
    *135x5
    *225x3
    *275x1
    315x1
    335x1
    355x1 (probably some form of PR)

    Good Morning
    *45x5
    *95x5
    135 2x5

    Bulgarian Split Squat
    BW 3x6 (felt good on 2nd and 3rd set)

    Decline Sit-up
    BW 3x6
    Happy to see you hitting lower already. Bet your DL and bench get nice boost over this rehab period.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  30. #150
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Happy to see you hitting lower already. Bet your DL and bench get nice boost over this rehab period.
    Thanks! Sticking to stiff leg, core, and light single leg work for the next month but happy I can hit heavy posterior chain work. Definitely like you said I was thinking my bench and deadlift should go up nicely. Looking to actually get my reps with 225 on bench up. I’ll be following a conjugate style method tailored for raw lifting still (rotate 3-4 close variations) for max effort day; but instead of speed work I can do rep work on the bench some cycles. I can rotate or re-evaluate every 3 week cycle. But getting my bench for reps up to 15 with 225 over time would be nice. At the same time pushing my pause Bench above 300 would be nice.
    Last edited by musclehead09; 12-26-2019 at 07:34 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

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