My experience with Bovine Spongiform Encephalopathy

[jason1903]

Bench
45x10
95x10
135x5
165x1
185x1
185x1
190x1
195x5
155x5


Bi's & Tri's


Needed a heavier day of bench after doing the high rep stuff. Goal was 185, but things were going so well I decided to add more weight. That 195 is 20lbs heavier than I have gone post-injury and 20lbs below my all time max... Total now 70lbs below my old PR's.

[jason1903]

Squat
10 total reps @ 265


Nothing exciting today. Just a few warmup sets then some doubles and singles.

[jason1903]

Bench / BB Row superset
68 total reps each @135

Pec Dec



Was feeling good, thought to go for 75 reps, but just hit a wall. Still, that's a lot of damn reps. Conditioning improving, not getting nearly as winded.

[jason1903]

Squat
45x10
135x5
185x4
225x3
275x1
275x3
275x1

Delt Work


Planned on a few lighter sets of squats, but knee was feeling a little off. No big deal, main goal was to hit a triple at 275.

[jason1903]

7/3/15

Bench / BB Row Superset
25 each @145


Just didn't have any energy at all. We'll just call that a half workout.

[jason1903]

Squat
45x10
135x5
185x4
225x3
265x2
285x2
265x2
245x2
185x5 (paused)
185x5 (paused)
185x5 (paused)


Holy smokes, those pause squats are brutal!

[jason1903]

Wow, haven't been on here in over a month! Things have been very busy lately. Our receptionist at the gym was out for a couple of weeks and our other trainer was gone for a week during that span, so I was filling in for everyone while also attending to my own clients... We also had my wife's green card interview, so we were busy getting all our documents in order. Fortunately none of the horror stories I read on the internet occurred, it was a breeze and she is now official... I have still been lifting, though not as consistently as I would like. Now that same elbow that has golfer's elbow has also developed tennis elbow. What a mess. But I did hit a 305 squat on 7/19 and attempted three plates for the first time in fifteen months last Saturday. It was a fail, but I am close.

Moving forward, we have a 10 week transformation challenge starting up next week at the gym. Although I can't participate for prize money, as it was my project, I am still going to use the motivation to get my training and nutrition in order. For the most part I will be doing more of a BB style routine, give those joints a rest from PL for a while. For upper work I will be doing a push/pull routine. For lower it is squats every single day. Some barbell on lifting days, as many bodyweight squats as I can manage in five minutes on non-lifting days. Ran a little trial this past week, legs feeling pretty beat up after seven consecutive days. Will give them a rest tomorrow and then it's ten straight weeks. Should be an interesting experiment... Monday I will be back to logging my workouts.

[jason1903]

Squats
45x10
135x5
185x4
225x3
275x1
305x1
275x4


Cable Rows
135x12
135x12
135x10
135x10

D-bar Lat Pulldown
105x12
105x10
105x10
105x10


Didn't get as deep into workout as planned, had to deal with some gym business. Working my way up to the volume though... Tried that D-bar today, did not hurt elbow nearly as much as overhand. I think I like that variation.

[Filmbuff81]

strong work and sounds like you've been a busy busy man!

[jbball92]

Wow, haven't been on here in over a month! Things have been very busy lately. Our receptionist at the gym was out for a couple of weeks and our other trainer was gone for a week during that span, so I was filling in for everyone while also attending to my own clients... We also had my wife's green card interview, so we were busy getting all our documents in order. Fortunately none of the horror stories I read on the internet occurred, it was a breeze and she is now official... I have still been lifting, though not as consistently as I would like. Now that same elbow that has golfer's elbow has also developed tennis elbow. What a mess. But I did hit a 305 squat on 7/19 and attempted three plates for the first time in fifteen months last Saturday. It was a fail, but I am close.

Moving forward, we have a 10 week transformation challenge starting up next week at the gym. Although I can't participate for prize money, as it was my project, I am still going to use the motivation to get my training and nutrition in order. For the most part I will be doing more of a BB style routine, give those joints a rest from PL for a while. For upper work I will be doing a push/pull routine. For lower it is squats every single day. Some barbell on lifting days, as many bodyweight squats as I can manage in five minutes on non-lifting days. Ran a little trial this past week, legs feeling pretty beat up after seven consecutive days. Will give them a rest tomorrow and then it's ten straight weeks. Should be an interesting experiment... Monday I will be back to logging my workouts.

example of new routine brah?

[jason1903]

strong work and sounds like you've been a busy busy man!

Thanks bud.

[jason1903]

example of new routine brah?

May add more volume later, but for now looking at:

PUSH DAY:
DB Incline
Flys
DB Bench
DB OHP
Lat Raise
Tris

PULL:
Cable Row
Lat PD
Pullovers
Rear Delt / Shrug superset
Curls


4x8-12 on the compounds, 3x15ish on isolations. A lot of that selection is based around the injuries. That is why all dumbbell work on push day. Made a few changes after a sample run. For example, found my tris getting very fatigued with all that pressing so I moved the flys up a few spots. Also, no deads at the moment. They would just be too much with all that squatting. May add in rack pulls once my conditioning improves.

[jbball92]

May add more volume later, but for now looking at:

PUSH DAY:
DB Incline
Flys
DB Bench
DB OHP
Lat Raise
Tris

PULL:
Cable Row
Lat PD
Pullovers
Rear Delt / Shrug superset
Curls


4x8-12 on the compounds, 3x15ish on isolations. A lot of that selection is based around the injuries. That is why all dumbbell work on push day. Made a few changes after a sample run. For example, found my tris getting very fatigued with all that pressing so I moved the flys up a few spots. Also, no deads at the moment. They would just be too much with all that squatting. May add in rack pulls once my conditioning improves.

rack pulls id say are definitley a strong alternative, i got lazy about doing deads and just started doing rack pulls lol

[jason1903]

rack pulls id say are definitley a strong alternative, i got lazy about doing deads and just started doing rack pulls lol

I do like some rack pulls. Will probably add them in after a few weeks of getting used to this volume. For now just struggling with my endurance, having those in there would really sap my energy.

[jason1903]

Tues, 8/11:

Squat
45x10
135x5
185x4
225x3
275x1
305x1
305x1

DB Incline
30x12
50x10
50x10
50x9
50x7

Pec Dec
3 sets @90
(not really counting reps on these)

DB Bench
50x8
50x4
40x6


Really hit a wall, all of a sudden had absolutely nothing left. Hoping to make it deeper into workouts as I get more used to this style of training.





Yesterday:

100 BW squats in 5 minutes.

[jason1903]

Yesterday:


Squats
45x10
135x5
185x4
225x2
275x1
305x1
305x1

Five total reps at 305 since Monday, getting easier. Will attempt three plates again soon.


Cable Rows
135x12
135x12
135x12
135x10

D-bar Lat Pulldown
105x12
120x10
120x8
105x10

DB Pullover
30x12
40x12
40x12
40x10

Curls
3 sets


Felt good, could have gone longer but had to get cleaned up for a training session. Never did pullovers before, surprised how much I am feeling them in the tris today.

[jason1903]

Yesterday:

25 BW pause squats



Today:

Squats
45x10
135x5
185x4
225x3
275x1
305x0.5

Really didn't get enough depth to call that a squat.

DB Incline
30x12
50x10
50x10
50x9
50x7

Lateral Raise
3 sets

DB OHP
35x10
35x10
35x8
30x8

Tris
3 sets

[jason1903]

Yesterday:


Squats
45x10
135x5
185x4
225x3
275x1
295x2
295x1

Recorded 295x2 to check depth, plenty deep enough.


Cable Rows
150x10
150x10
150x10
135x10

D-handle Lat Pulldown
120x10
120x8
105x12
105x10

DB Pullovers
40x15
40x12
40x12
40x10

Curls
3 sets

[jason1903]

Yesterday:


Squat
45x10
135x5
185x4
225x3
275x1
275x1
275x1

DB Incline
30x12
50x10
50x10
50x10
50x10

Pec Dec
3 sets

DB Bench
50x12
50x6
50x4

Tris
3 sets

[Filmbuff81]

looks like you're killing it.

[jason1903]

looks like you're killing it.

Still weak in that higher rep range, and very little endurance, but I'm getting there.

[jason1903]

Squat
45x10
135x5
185x4
225x2
275x1
3 walkouts @ 365
315x1

First three plate squat in 506 days!

Deadlift
225x5
275x3
315x1
335x1
355x0

Haven't done these in a while, got inspired after the squat.

Curls
5 sets

Yeah, I'll do a few of those too.

[jason1903]

Saturday 8/22/15:


Squats
45x10
135x5
185x4
225x3
275x1

DB Incline
30x12
50x12
50x12
50x9
50x9

Lat Raise
3 sets

DB OHP
35x12
35x9
35x7
30x9

Tris
3 sets


Uninspired workout. Got quite a few sets in, but no real intensity on any of them.

[jason1903]

Squats
45x10
135x5
185x4
225x3
275x1
3 walkouts @365
315x1
295x4 4RM PR

First PR of any type in a very long time... 315 coming very easy. I have changed tactics on singles. Rather than one breath to unrack and one to squat, I do everything on the same breath. That gives me less time to think, which is a very good thing.


Cable Rows
150x12
150x10
150x10
135x10

D-handle Lat Pulldown
120x12
120x12
105x12
105x12

DB Pullovers
40x15
40x15
40x12
40x12

Curls
3 sets


Just a great session all around.