2020...Coronavirus and beyond log

[theprodgicalson]

Hi bar
405 x6
365
4x6

Bench w/50lbs chains
Worked up to 325 x 3
275 no chains
4x5

Squatted and benched 3 days. Hopefully the frequency will help my squat. Am going to try and deadlift later in the week. We will see just going to play it by how my hamstring feels. Fairly certain its a tendon strain

 

[Silentlemon1011]

Yeah I've read reports on that, and some people take it for that alone. Should help out since I think its not a severe injury. Used bpc on a partially torn pec and was able to almost match my meet PR. Tore it like 5-6 weeks out from a comp

That's incredible actually.

I used it for some time.
Helped with the knees... but it must be something about old injuries... it helped... but not a huge amount.
I've been walking around with a Torn ACL/MCL/miniscus in my right knee going on 15ish years.

I need to follow your lead and take my injuries seriously when they happened lol

 

[Worf]

That's incredible actually.

I used it for some time.
Helped with the knees... but it must be something about old injuries... it helped... but not a huge amount.
I've been walking around with a Torn ACL/MCL/miniscus in my right knee going on 15ish years.

I need to follow your lead and take my injuries seriously when they happened lol

Stem cell/ prp if you can afford it

 

[Silentlemon1011]

Stem cell/ prp if you can afford it

I'm thinking of doing it early next year, after watching your log

 

[theprodgicalson]

That's incredible actually.

I used it for some time.
Helped with the knees... but it must be something about old injuries... it helped... but not a huge amount.
I've been walking around with a Torn ACL/MCL/miniscus in my right knee going on 15ish years.

I need to follow your lead and take my injuries seriously when they happened lol

I would look into doing TKEs prior to lifting. If you have something you can do sissy squats with that also. Or Spanish squats. All will help with knee ligaments. I'd do TKE as a warm up and Spanish squats post in the 10-15 rep range

 

[theprodgicalson]

Close stance hi bar paused.
365
5x3

Sumo deads
565
3x3
585
2x3
600
1x3 7.5RPE

Snatch grip RDL
455
3x5

Hamstring curls
3 x AMRAP
SS
LEG EXT
3X AMRAP
SS
COPENHAGEN PLANKS
3X AMRAP per leg
TKE
3X AMRAP

First time in a LONG time I thought I was gonna puke from lifting. That last circuit of AMRAPs got me good. Abductor strength is down a bit as these were much harder than they have been in the past. Adding these in 2x weekly.

Overall decent day. Hamstring tendon still not 100% but able to pull 600 after doing some decent volume prior is promising.

 

[theprodgicalson]

DAY2
Close stance Hi bar
396
1x6
354
3x6
Bench
314
1x5
280
3x5
Pendlay rows
265
3x8

DAY 3
Comp bench
Triples up to 354 @ 8
308
2x5
287
3x5

Tris
Shoulders
Bis

Day 4
Paused front squat
264
5x3
Comp deadlifts
485 x 4
518 x 4
540 x 4
562 x 4
595 x 4 @ 8

Stiff bar paused
463
2x6
529
2x6

Chin ups
50 total

Copenhagen Planks
3 max time per leg

Getting my mojo back. BW is hanging between 221-224 which as of now means hot tub soak the night before weigh ins. A buddy who is also competeing, just bought an infrared sauna and a hot tub. He lives a city or two over from the meet so will use that if need be. Do not want to cut more than 5 lbs. So if it means going 242 ill do it.

Day 2 was the day immediately following day 1. Normally would have liked a rest day inbetween, but we had a team meeting about the meet. There are like 10 of us competing, and its out of state, so should be a good time.

 

[theprodgicalson]

Also, the tb500 and BPC-157 seem to be doing their job, quite well. Will stick with hi bar and close stance for another week or two then switch over to low bar wide stance.

 

[Perrin Aybara]

That's crazy we're weighing about the same right now. I'm seriously considering trying to go up to 242lbs for awhile and see how my lifts are.

 

[theprodgicalson]

This week was all over the place. Going to cut down to 3 days instead of 4 the last few weeks.

DAY 1
Bench
285
4 sets 6 reps

Squats
435 x 1
375
5 sets 4 reps

Snatch grip deadlifts (beltless)
525 x 2
545 x 2
575 x 1

Hamstring curls
TKE
Band pull through
Copenhagen plank
3x15

Top set of squats felt like trash. Got upset and decided to go heavy on the snatch grip. Dumb but knew I was deloading next week so as long as I stayed under a 9RPE I'd be fine, which I did.

DAY 2
Bench
305
4 sets 4 reps

Squat with 80lbs in chains
320 x 3
345 x 3
364 x 3
380 x 3 8RPE
330
5 sets 3 reps

BSS 5ct eccentric
3 sets 10 reps

Supported Rows
3 sets 8 reps

Really would have liked to have seen 402-414 on squats but could tell I was in need of a deload on squats. Been squatting 3x a week now for the last 3-4 weeks. Knees are started to feel it.

DAY 3
SSB paused squats
345
5 sets 2 reps

Deadlifts
485 x 3
523 x 3
562 x 3
600 x 3
623 x 3 8RPE

Stiff Bar paused deads
574
5 sets 3 reps

Chin ups
40 total reps

Deads felt money, but that may have been helped by the TNE lol BW crept up to 227.2 but I also intentionally ate like an ass the back half of the week due to squats sucking. Would like to stay between 222-225 to make it an easy cut and reduce the mental stress of having to worry about cutting weight.

 

[NovaFlex]

I’ve never thought about this, but for training purposes, do you think there’s advantages to pulling with a stiff bar over a DL bar? Would it be the same as benching with a Buffalo bar (I know deficits for ROM), per se, where you gotta work that much harder?

 

[htxboy713]

I’ve never thought about this, but for training purposes, do you think there’s advantages to pulling with a stiff bar over a DL bar? Would it be the same as benching with a Buffalo bar (I know deficits for ROM), per se, where you gotta work that much harder?

In the off-season I like to stick with a stiff bar as much as I can, really helps you practice the bracing and tension. When it comes time to use the deadlift bar its that much easier once get back to the feeling of using more whip.

 

[theprodgicalson]

I’ve never thought about this, but for training purposes, do you think there’s advantages to pulling with a stiff bar over a DL bar? Would it be the same as benching with a Buffalo bar (I know deficits for ROM), per se, where you gotta work that much harder?

@htxboy713 covered it pretty well here Nova.
Reason I'm using it in this case is as a position builder, as its paused and with kilo plates. The kilo plates make the stiff bar seem even more stiff.

 

[theprodgicalson]

May enter a local "team deadlift" comp. Its female and male teammates. Which ever team has the highest total wins all the cash. $100 entry, which gym owner said he would cover for us. It would be the week before my comp, which is my last planned heavy deadlift for a single at8.5-9. She is planning on pulling close to 5 i believe. With pound plates pretty sure id be able to pull at least 7ish with the rate of progress im seeing. Not positive yet, but would be fun. Current plan for the meet is take the state deadlift record at 220 at my meet. Have to pull at least 732. Just talking out loud at this point lol


Deload week day 1

SSB Pin squats
365
3 sets 2 reps

Bench
275 4x3

Snatch grip RDLs
405
2x8

Hamstring curls
BSS
Calves
3x15


Day 2
5-2-0 tempo bench
Worked up to doubles to 330 at 8RPE

5-2-0 hi bar
385
5x1

Chest supported rows
3x8

 

[theprodgicalson]

Deload week day 3

Conventional deadlifts
Worked up to
570 x 2 7RPE
510
5 sets 2 reps

Feet up bench
280
3x4

DB bench
85
2x12

Ton of back and upper body pump stuff after. Time to peak!

 

[Worf]

You’re still doing the deadlift exhibition?

 

[theprodgicalson]

You’re still doing the deadlift exhibition?

I have no idea. Leaning towards no now. Because if it comes down to a chance for us to win some cash, I'm gonna push it to the max. And I want to cap it at a single at8-8.5RPE

PEAKING DAY 1
SSB paused squats
375
3 sets 2 reps
407
3 sets 2 reps

DEADLIFTS
507 x 2
545 x 2
580 x 2
606 x 2
639 x 2 7-7.5RPE

574
5 sets 4 reps

COMP BENCH
308
5 sets 5 reps

CHEST SUPPORTED DB ROW 3x8
TRICEP PUSHDOWN 3X12
CURLS 4X10

making Mondays a full SBD day. Its really the only day of the week I lift where the night before I got anywhere close to adequate sleep.

Deads from warm ups to top set didn't have their usually snappiness. Still was all moderately easy, hit the rough numbers i wanted at the given RPE. Back offs went a bit better. Little bloated from the weekend, weigh in of 227 this morning. Had 2 turkey legs and a bunch of other delicious food at a fall festival this weekend.

 

[theprodgicalson]

Peaking day 2
SQUATS
424 x 3 8RPE
364
4 sets 5 reps

BENCH
255
2 sets 5 reps
297
3 sets 3 reps

Upper back work
TKE

PEAKING DAY 3
BENCH
297 AMRAP
12 reps

Rear delts
Biceps
DB ROW

PEAKING DAY 4
SQUATS WITH 100LBS IN CHAINS
364
3 sets 2
385
2 sets 2 reps

DEADLIFTS
496 x 2
529 x 2
574 x 2
606 x 2
655 x 2 8.5RPE

555
2 sets 4 reps

Started to bench and called the session.
The lat I partially tore in 2019 started giving me shit at the 574 set. Could feel the pressure immediately off the floor. Hit what I wanted to hit, not as fast as I had hoped and wanted it at 7.5-8. Shut deads down early and moved bench to today.

Plan for deads is to take it easy and only push if I feel good. Wanted one more heavier session for a single at 8-8.5. Otherwise will just completely hold off on pulling anything remotely heavy until the meet.

 

[theprodgicalson]

Solid bench day that I moved over from yesterday. Couple guys competing with me had big squats today, so I had already planned on being at the gym.

Comp Bench
330
5 sets 3 reps
286
3 sets 5 reps

Meadows Rows
4x8

Bis
Tris
Shoulders
3 x 12

Probably the most solid my bench has felt all year. Didn't mention it but last week on my SBD day I tweaked my pec some. Gave me some shit today but was able to push through. For whatever odd reason, a wider grip doesn't bother my pec much at all. Tried to do a closer grip on my 286 sets and could feel my pec every rep

 

[theprodgicalson]

Crap been forgetting to update. Work has been offering OT weekly the past few weeks so I've been taking it. Back to back to back 60hr weeks makes for some nice checks. Not so much on the sleep side of things.

Squat fatigue has caught up to me. Not sure what days I've hit what but the major lifts since my last post have been

Bench 345 3x3
325 x 9

Squat 424 x 4

Deadlift 660 x 1

Those will probably all be right around my openers. Squats just feel like absolute trash this whole training cycle. Sticking with hi bar.

Have my last potential heavy deadlift and bench today. Have a plan A and plan B based on how I feel. Plan A is single at8.5-9RPE Plan B is 600 6x1. Bench will be a single at 9RPE regardless how I feel. Hoping for a big pull. 660 last week was probably like a 7.5. For sure could have pulled it for 4.....Leaving work early here shortly so I can at least get 5-6hrs of sleep in

Ready for the off-season and getting back up into the 240's BW wise.