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  1. #151
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    Week 1, Day 1 - Deload/base loading

    18.7.17


    LB Squats
    110 x 10 - strained my hamstring on final rep

    Incline Bench // Incline Flyes
    52.5 x 10 x 4 // 5's x 10 x 4

    Chins
    5, 5, 4, 4, 4, 4

    DB Curls
    10's x 10 x 4

    PT work
    Foam rolling
    Stretching


    Notes
    Squats felt great other than hamstring. No serious strain, could load weight/stretch it after. Should be fine in a couple of days. Otherwise I would have been doing 2 sets today.

    Felt great to get a pump. Definitely less mentally stressful than doing ~8 sets of bench with 4 minute rests.
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  2. #152
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    Cardio

    20.7.17

    Cycling
    1 hour 20 mins, 13 or so miles

    Then did my PT and foam rolling/stretching


    Notes
    Been needing to start doing some cardio again for a while, for health and to burn some extra calories. When I stopped lifting I was training pretty seriously for cycling and did a 50 mile race for fun. This was before I gained the ~30kg bodyweight. But riding a bike for ~10 hours a week wasn't my idea of fun after a while.

    My hamstring still hurts, maybe no more squats/deads for this week but we'll see. Don't think it'll take longer than a week to be fine again.
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  3. #153
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    Week 1, Day 2

    21.7.17

    PT Work


    Press
    45 x 10 x 3
    42.5 x 10

    BB Rows
    70 x 10 x 4

    DB Bench
    25's x 10

    Plate Raises
    15 x 10 x 4

    DB Curls
    10's x 10 x 4

    Stretching
    Foam Rolling


    Notes
    Enjoying the higher volume, nice to get a sweat on. Sets of 10 on press was way more painful than I had expected. Chest was too fatigued still for DB bench.

    Hamstring didn't hurt too much today. Tendinitis in right arm flared up pretty bad though. Seeing PT tomorrow morning so I'll get some advice.
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  4. #154
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    Week 1, Day 3

    23.7.17

    PT
    Single leg squats, single leg deadlift, core exercise, front plank, side plank
    x 2


    LB Squats
    110 x 10 x 2

    Deadlift
    140 x 10 x 2

    Belt Squats
    50 x 10 x 4

    Stretching + Rolling


    Notes
    PT changed my exercise plan to try and even out my hips a bit. Also had deep tissue massage on hamstring, quad & left pec. Will be seeing her again in a month. Good lady to work with. Hamstring is feeling strong and she said it seems fine. Chest massage was for old injury which is probably scar tissue, doesn't seem to hold me back.

    Doing PT work before squats/deads was a bad idea, was tired before I started. Sets of 10 on low bar squats are straight from the depths of hell. All deadlift reps were from the floor, they were strong.

    Feels great to be able to squat again! Now on the road to breaking my old PRs of 190 squat and 230 deadlift.
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  5. #155
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    Week 1, Day 1 - Hypertrophy 1

    27.7.17

    PT
    Single leg squats, single leg deadlifts

    LB Squats
    110 x 10 @ 8
    110 x 10 @ 9
    105 x 10 @ 8


    Notes
    Had to abandon this session as I had been nauseous all day and this brought it up big time. I also felt very weak. I should have dialled back the squats after the first set really but my ego is too large for that. I felt terrible after the first set of squats but powered through, but that was enough for me.

    Not training upper body this week to give my right elbow tendinitis time to heal up a bit. It's not awful yet, but I think it's pretty close. It was getting difficult to pick things up around the house.

    Squats looked good today. Technique is really coming along. Started to slip as I got more tired though, that's something I really want to iron out. Low bar sets of 10 are straight out of the depths of hell.
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  6. #156
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    Week 1, Day 1 - Hypertrophy 1

    31.7.17

    Single leg squats, single leg deads 2x10

    LB Squats
    105 x 10 @7
    105 x 10 @8
    105 x 10 @8

    Incline Bench // Incline Flyes
    52.5 x 10 x 4 // 5's x 10 x 4

    Belt Squats
    50 x 10 x 5

    Chins
    BW x 5 x 2

    Curls
    10's x 10 x 4

    Core Circuit
    Hands to feet, pilates thing, front plank, side plank x 2


    Notes
    Decided to take the rest of last week off and push training back a week. Been a long time since I've had significant time off. Was listening to a Jugglife podcast with Coan in where he talks about the importance of just getting through a training cycle and realised I do need to be more patient. Tendinitis in arm barely bothered me today, left quad is totally fine now which is great.

    Squats looked great today. Really starting to get my glutes level and get the whole thing looking even. Taking the weight down was a smart idea.

    I ordered the RTS Manual as I've wanted to get a handle on how to properly use RPEs for a while. Been wanting to read it for a long time.
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  7. #157
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    Week 1, Day 2

    3.8.17

    Single leg squats to bench, single leg deadlift 2x10


    Bench
    80 x 10 @8
    80 x 10 @9
    77.5 x 10 @8
    77.5 x 10 @9

    Deadlift
    142.5 x 10 @7
    142.5 x 10 @8
    142.5 x 10 @8

    DB Press // Plate Raises
    20's x 10 x 2 // 10 x 10 x 2

    DB Curls
    10's x 10 x 4

    Core circuit
    Rolling



    3rd set DL




    Notes
    Trying to keep my forearms vertical on bench and tucking my elbows way less. Feels weird but looks good. I think having my elbows so tucked was killing my power, although it always felt good. I just feel very at risk of straining a pec like this, but I guess I haven't really avoided that in the past.

    Deadlift was strong. New technique is working well. I feel like I'm maintaining my neutral spine position well, although clearly my upper back is rounding. But it looks pretty good to me. Any input would be appreciated..

    No leg pain. Minor elbow pain. Stretches and ice seem to be keep it down.
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  8. #158
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    Week 1, Day 3

    5.8.17

    Step ups, glute bridge 2x10

    Press
    42.5 x 10 x 4

    BB Rows // Rear Delt Flyes
    70 x 10 x 3 // 5's x 10 x 3

    Chest Flyes // Lateral Delt Raises
    5's x 10 x 4 // 5's x 10 x 4

    GM // Foam rolling // Stretching x 2


    Notes
    Strained my right shoulder a little bit. Range of motion is pretty good pain free, pain is pretty minor.

    It's nice to get so much done in a shorter amount of time. Getting a pump feels good.
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  9. #159
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    Week 1, Day 4

    6.8.17

    Single leg squats, single leg deadlifts


    LB Squats
    105 x 10 @7
    110 x 10 @8
    105 x 10 @8

    Belt Squats
    52.5 x 10 x 4

    Dips // WG Push Ups
    BW x 10 x 3 // BW x 10 x 3

    Leg Ext // DB Curls
    Band x 10 x 4 // 10's x 10 x 4

    Dead bug, front plank, side planks, foam rolling


    Notes
    Did my belt squats for the first time without holding onto my rack. I also stand on my stacked up bumpers, it's a pretty janky set up and I was a bit worried today about falling over and snapping my **** up. Luckily I survived.

    Squats are looking pretty good. I feel about as good as they're going to get with my crooked spine. Trying to get everything levelled out feels uncomfortable as hell, though.

    Shoulder was tender today but fine to lift on. I was meant to do DB Rows today but forgot. Back work was a little low this week over all. More chins and rows next week.
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  10. #160
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    Week 2, Day 1

    9.8.17

    Single leg squats, single legs deadlifts


    Squats
    115 x 10 @7
    107.5 x 10 @7
    107.5 x 10 @8
    107.5 x 10 @9

    Incline Bench // Chest Flyes
    52.5 x 10 x 6 // 5's x 10 x 3

    Belt Squats
    50 x 10 x 6

    DB Curls
    10's x 10 x 5


    Notes
    Squats looked great today. They also felt pretty good and were moving fast. Surprised myself with the 115, but by the end I wasn't having much fun. Checked depth, just about making it I think but could do with an extra inch or so to be sure.

    Volume was tough. My workouts are taking longer than I would like, but I don't think there's much I can do about that. I'm also working 50-55 hours a week at the moment and it's draining.
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  11. #161
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    Week 2, Day 2

    10.8.17


    Deadlift
    155 x 10 @9
    145 x 10 @8
    145 x 10 @9.5

    Strict DB Rows // Rear Delt Flyes
    20's x 10 x 2 // 5's x 10 x 2

    Foam rolling



    Notes
    Fatigued as hell today from all the lower body work yesterday. Figured I had the next 4 days to train and I was probably going to be feeling fatigued/sore anyway so just wanted to get some work done.

    Deadlifts looking good and feeling pretty good. I have a tendency to slightly hitch at the top of my deadlifts which I need to iron out as I got a red light for it at my last meet. Today for some reason I was also slightly flexing my arms which was weird as it's not a mistake I usually make. Also I've been rewatching squat videos; need to force hips forward and make sure hips don't shoot back at the bottom of squat.

    I wanted to get way more back work done today, but after deadlifts I just felt like crap.
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  12. #162
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    Week 2, Day 3

    12.8.17


    Bench // Flyes
    80 x 10 x 5 // 5's x 10 x 3

    BB Rows
    70 x 10 x 5

    DB Press // Front Raises
    20's x 10 x 3 // 10 x 10 x 3

    DB Curls
    10's x 10 x 4

    Single Leg Squats // Single Leg Deadlifts
    BW x 10 x 2


    Notes
    Work capacity is getting better but gassed really hard during press. Wanted to do more recovery / core work but I was pooped.

    Tendinitis is causing me some troubles but I can still ignore the pain fine right now. I'm still hoping I can get rid of it without having a large amount of time off.

    Haven't been taking my diet seriously enough the past month. Been getting the calories I need and roughly hitting my macros, but way too much sugar and highly processed food. Aka cookies and cake. Realised I need to step it up if I really want to be good at this.
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  13. #163
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    Week 2, Day 4

    13.8.17


    Foam rolling / stretching

    Squats
    110 x 10 @9
    110 x 10 @8
    110 x 10 @9

    Belt Squats
    52.5 x 10 x 4

    GMs
    40 x 10 x 3

    Lunges // Ab thing // Dead bug
    40 x 5 x 2 // 5s x 10 x 2 // BW x 10 x 2

    Foam rolling


    Notes
    Good session. Glad I decided to train 5x this week to break things up a bit. Fitting in my PT work alongside lifting is making me for some long sessions.

    Squats looked and felt really good today. Hit the groove. Stopped myself leaning forward on concentric and got hips in correct position, made hitting depth super easy.

    I've been sweating like crazy doing all this volume and accessory exercises. Just read that's a sign of good fitness, so I'm cool with it.
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  14. #164
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    Week 2, Day 5

    15.8.17


    Press
    43.5 x 10 x 5

    Strict DB Rows // Side Raises
    20's x 10 x 3 // 5's x 10 x 2

    Dips // Push Ups
    BW x 10 x 3 // BW x 10 x 3

    DB Curls
    10's x 10 x 4

    Core Circuit
    Ab exercise, dead bug, front plank, glute bridges, foam rolling


    Notes
    Week 2 finished. Had my friend who's a natty BBer have a look over my routine, he said it's solid but suggested a few small tweaks. Also said to go to 80% compound 20% isolation.

    Still feeling fatigued as hell. Week 3 should be fun.

    Forearm felt good today, only some minor pain at times.
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  15. #165
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    Week 3, Day 1

    16.8.17


    Single leg squats to bench, single leg deadlift 2x10

    Squats
    120 x 10 @9
    110 x 10 @7
    110 x 10 @8
    110 x 10 @8

    Belt Squats
    55 x 10 x 5


    Notes
    Quad which I tore was feeling a bit funny the past few days, had more pain than normal on single leg squats. Considered abandoning the session but warm ups were relatively pain free, as were all my squats. On belt squats the first rep was slightly painful but felt fine. This has worried me a bit, but not enough to overpower my ego. Abandoning the session was probably the smart thing to do.

    Squats looked good other than that and the 120 moved well.
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    Week 3, Day 2

    19.8.17

    PT in AM

    Stretches / activation
    Single leg squats, single leg deadlifts, glute bridges x10

    Bench
    81 x 10 @8
    81 x 10 @9
    81 x 10 @9
    81 x 10 @9.5

    Incline Bench
    53.5 x 10 x 3

    Deadlift
    160 x 10 @8.5
    145 x 10 @9
    145 x 10 @10

    DB Curls
    10's x 11 x 2


    Notes
    Quad was hurting pretty bad midweek, PT had a good look and said it's not re-injured just needed some massage/release. Had a look at my single leg squats and said I'm basically not using my glutes. It is way way harder for me to feel my glutes working on my left sided squat (the injured side). I've heard the 'glute amnesia' thing is very overplayed by PTs but this seems pretty legitimate. It's exciting as once I learn to use it properly my lifts should improve.

    Today wasn't a great day. Bench was heavier than expected, so decided to save some sets for later in the week and do incline which felt good. I also had a panic attack at the start of my final set of deadlifts which made me want to stop after every rep. It was awful.

    After the panic attack I had little energy left. But I got lots of good work done today.
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  17. #167
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    Week 3, Day 3

    21.8.17


    Single leg squats, single leg deadlift 2x10
    Glute bridges, active release


    Press
    43.5 x 10 x 6

    BB Rows // DB Curls
    72.5 x 10 x 6 // 10's x 10 x 3

    Dips // Lateral Raises
    BW x 10 x 3 // 5's x 10 x 3

    Ab Exercise // Dead Bug // Glute Bridges
    3 sets


    Notes
    Got frustrated as hell last session trying to single leg squat, nailed it today. Could really feel my left glute working and got way lower down, also felt it working way more on single leg deadlift. Right side no real problem.

    Doing so many sets of press/rows really put me on my arse. Tiring.
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  18. #168
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    Week 3, Day 4

    23.8.17

    Single leg squats, glute bridges


    Squats
    125 x 10 @8
    115 x 10 @7
    115 x 10 @8
    115 x 10 @9

    Belt Squats
    55 x 10 x 6


    Notes
    Good session. Squats moved well, although was leaning forward a bit. Surprised myself with the 125. Strength is coming back quicker than I expected.
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  19. #169
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    Week 3, Day 5

    24.8.17

    Glute bridge / single leg squats / single leg deadlifts
    Foam rolling / stretching


    Bench
    81 x 10 x 2

    Incline Bench // Incline Flyes
    53.5 x 10 x 3 // 5's x 10 x 3

    Strict DB Rows
    22.5 x 10 x 5

    DB Press // Front Raises
    20's x 10 x 3 // 10 x 10 x 3

    GM // Rear Delt Flyes
    40 x 10 x 3 // 5's x 10 x 3

    Ab Exercise // Russian Twists // Dead Bug
    3 sets


    Notes
    Getting all the little bits in to round off this week. This is technically the first day of my deload but week 3 got stretched out a bit.

    Did a very good single leg squat on my right leg all the way down and well balanced. Left leg is still coming along but it's getting there.

    Spoke in detail with a friend about rest and being able to switch off. We agreed powerlifting/bodybuilding/nutrition can be a very dangerous path in terms of mental health, but also a necessity for us it seems for fulfilment. He also told me there's research that shows only 80% adherence to a program will yield 99-100% of the same results as 100% adherence. Not sure how that works, but it's interesting.
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    Week 4, Day 1 - Deload

    28.8.17

    Stretching, rolling, single leg squats/deads, ab work.

    1 hour cycling



    29.8.17

    Deadlift
    130 x 10 x 2

    Bench // Flyes
    72.5 x 10 x 3 // 5's x 10 x 2


    Notes
    Got my back looking really good on deadlift.

    Leg hurts more than normal after single leg squats yesterday. Praying it's nothing serious.
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    Week 4, Day 2 - Deload

    03.9.17

    Single leg squats 2x10

    Squats
    105 x 10 x 2

    Press
    40 x 10 x 3

    BB Rows
    65 x 10 x 3

    Belt Squats
    50 x 10 x 3

    DB Press // Lu Raises
    20's x 10 x 2 // 5's x 10 x 2

    Rolling

    Notes
    Squat form was on point today. Leg was hurting so bad earlier in the week thought I may have re-injured. No pain today. Realised I need to focus harder on sitting back/squeezing glutes until my quad is entirely pain free. Form looked a lot better in general by focusing on glutes.

    Skipped my midweek session as I had a few rough mental health days. Also given the state of my leg thought the time off was a good idea. Was a good call.

    Next cycle will be sets of 8, weights increased by 5% at beginning of cycle. Hoping to hit ~140ish for a set of 8 on squats, although that may be a bit ambitious.
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    Week 1, Day 1 - Hypertrophy 2

    05.9.17

    Single leg squats 2x10

    Squats
    120 x 8 @7.5
    120 x 8 @8
    120 x 8 @8.5

    Bench
    85 x 8 @7
    85 x 8 @7
    85 x 8 @8

    Incline Bench
    55 x 8
    60 x 8

    Belt Squats
    60 x 10 x 5

    DB Flyes // Lu Raises
    10's x 10 x 3 // 5's x 10 x 3

    Ab Exercise // Dead Bug
    10's x 8 x 3 // BW x 10 x 3

    Light hammer curls and wrist exercises


    Notes
    Squat technique looked great today and the weight moved well. Bench also felt really good.

    My leg and forearm didn't bother me the whole workout either.

    Enjoying moving into the sets of 8 and getting some weight on the bar.
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    Week 1, Day 2

    08.9.17

    Single leg squats X10

    Press
    47 x 8 x 4

    Deadlift
    160 x 8 @9
    150 x 8 @8

    Dips // Plate Raises
    BW x 12 x 2 // 15 x 10 x 2

    Exercises for forearm


    Notes
    Dragging my arse today. Didn't feel like training. Got the important stuff done.

    Deadlift technique held up under the heavier weight but it wasn't perfect.
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    Week 1, Day 3

    11.9.17

    Single leg squats x 10

    Squats
    120 x 8 @7
    125 x 8 @7.5
    130 x 8 @8.5

    Bench
    87.5 x 8 @8
    87.5 x 8 @8.5

    Incline Bench
    60 x 8
    62.5 x 8 x 2

    Belt Squats
    60 x 10 x 5

    DB Press // Lu Raises
    22.5's x 8 x 2 // 6.25's x 10 x 2


    Notes
    Squats were strong. Technique's also looking good. Long day though.
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  25. #175
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    I see you've been suffering from elbow tendinitis too. I had it real bad in the elbow / bicep about 2 months ago

    How are you managing it? just dropping upper body? I dropped my upper body to 1 x week and became really conscious of not taking any weight in my palms when i squat, almost back to 95% recovered now
    Powerliftercel log: https://forum.bodybuilding.com/showthread.php?t=166151671&page=53
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    Originally Posted by JamesA1990 View Post
    I see you've been suffering from elbow tendinitis too. I had it real bad in the elbow / bicep about 2 months ago

    How are you managing it? just dropping upper body? I dropped my upper body to 1 x week and became really conscious of not taking any weight in my palms when i squat, almost back to 95% recovered now
    I read in your log, sounded like it was pretty debilitating. Good to hear it's nearly gone!

    Mine's actually a strained brachioradialis, which I was happy about considering the long term recovery of tendinitis. I compress it when I lift. Cut out all rowing/curls the past week and have been doing basic rehab exercises and stretches. Hoping it'll be back to 100% shortly.
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    Week 2, Day 1

    14.9.17


    Press
    47 x 8 x 5

    Deadlift
    155 x 8 @8
    155 x 8 @9
    155 x 8 @10

    Dips // Plate Raises
    BW x 12 x 3 // 15 x 10 x 3

    DB Curls // Tri Ext
    12.5's x 8 x 4 // 15 x 12 x 4


    Notes
    Deadlifts were hard as hell. I find it hard to do a single thing after deadlifts.
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    Week 2, Day 2

    17.9.17


    Single leg squats, glute bridge & single leg deadlift


    Squats
    125 x 8 @7
    125 x 8 @8
    125 x 8 @8.5
    125 x 8 @9

    Bench
    87.5 x 8 @8
    87.5 x 8 @9

    Incline
    62.5 x 8 x 2

    DB Row // Chest Flyes
    30 x 8 x 4 // 10's x 10 x 4

    Knee Ups // Russian Twists // Dead Bug
    2 rounds


    Notes
    Squats looked awesome today. Really thought about squeezing my glutes and using my hips, which fixed some unnecessary forward lean I was getting. Realised on the 3rd set I was only just making depth, borderline. 4th set an inch or two below parallel, so no worries there. Also had to bring my toe angle in as left knee has been hurting (had been experimenting with extra wide toe angle).

    Bench felt like crap. Had a twinge in my right pec on the first set, but felt fine afterwards. Everything was just feeling mega heavy after squats.

    Missed one of my midweek sessions as my health wasn't so good. Decided to just drop some of the squats as I've been feeling real fatigued anyway.
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    Here's the third set, could use some opinions on whether this is deep enough or not. Doesn't look it to me..

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    Week 2, Day 3

    18.9.17


    Bench
    87.5 x 8 @7
    87.5 x 8 @7.5
    87.5 x 8 @9

    BB Rows
    80 x 8 x 5

    Belt Squats
    65 x 8 x 5

    DB Curls // Tri Ext
    12.5's x 8 x 4 // 20 x 8 x 4


    Notes
    Had DOMS from hell in my chest today. No idea how I got it so bad from 4 sets of bench, considering the last bench workout before that was ~5 days and I had done dips inbetween. I wanted to get all my bench work for the week finished though.

    Got a slight twinge in my right pec. Doesn't feel like anything too serious right now. I think I should have probably stuck with my old bench form of elbows very close to sides. Don't think it's the most efficient, but feels way safer for pecs.
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