City of Grit's first go at powerlifting

[Cityofgrit]

That's great news. Heal up good and hit it again.

I'm already itching to hit it hard lol

 

[Cityofgrit]

So, I wanted to update everyone. I am out of the hospital. The abscess was completely drained and the cavity closed. I can't train lower body for a bit...maybe another week or two. I am planning on doing a little upper body today. The gym is calling.

I would recommend, if you ever get what you think could be an abscess, go to the hospital. Get it drained. There are far more serious consequences than just getting a hole in the muscle.

Thank you to my powerlifting brothers for your encouragement! I am going to be back just as soon as my leg is healthy enough to handle it. This log is far from done.

 

[Cityofgrit]

So 1st day back at the gym. I am restricted to upper body for a week or two.

Flat Bench

135 × 15
185 × 8
205 × 8
225 × 6
245 × 5
270 3 × 3
250 × 5
230 × 5
210 × 5
185 × 12

Close grip seated rows

185 4 × 8

Narrow grip Bench

185 3 × 8

Hanging leg raises

5 × 9

Neutral grip dumbbell press

35 × 18
35 × 17
35 × 15

I was pretty torched by the time I hit these.

Machine bicep curl

75 3 × 12
95 3 × 5 - 6

I've lost 5 lbs. being in the hospital which contributed to some muscular fatigue. I feel like I got volume in and some intensity. But i definitely felt the effects of the last few days. I just needed to hit the gym.

 

[NovaFlex]

Good to see you back at it bro. Who needs leg days anyway? Fuck it. Haha.

 

[Worf]

At least you can train upper body. Are you limping around? Or is it a precaution?

 

[Cityofgrit]

At least you can train upper body. Are you limping around? Or is it a precaution?

The doctor was concerned that if I was to lift lower body and cause inflammation to the muscle, that the infection (if any is left) could find a place to travel to. They also want the closed pocket to completely heal.

 

[Cityofgrit]

Good to see you back at it bro. Who needs leg days anyway? Fuck it. Haha.

I know!! I'll just wear sweats, fuck shorts! Lol

 

[Sworder]

The doctor was concerned that if I was to lift lower body and cause inflammation to the muscle, that the infection (if any is left) could find a place to travel to. They also want the closed pocket to completely heal.

Your doctor is a fudging idiot and you shouldn't be lifting at all. The mind and FULL body is ONE. If your mind is stressed, your body will feel it and vice versa. Your nervous and immune system isn't partitioned...

 

[Cityofgrit]

OH strict press

95 × 8
115 × 8
125 × 6
140 2 × 3
140 1 × 6

Hit six when it should have been 3 grinding sets of 3. Pretty happy about that.

Lat pulldown

130 3 × 8

Single arm military press

55 3 × 8
55 1 × 7

Flat dumbbell press for time

50 lbs for 2:15

Skullcrushers

65 × 8
75 2 × 8

Single arm machine curl

35 3 × 8
20 AMRAP 14 reps.

Got in and out pretty quick tonight and still felt like I got a good workout.

 

[Cityofgrit]

Bench

135 × 8
185 × 8
225 × 6
250 × 5
280 2 × 2

Heavy. That is all I can say.

Seated rows close grip

155 4 × 8

Close grip bench

185 3 × 8

Flat dumbbell press for time

25 lbs for 4:38

Rope pressdowns

100 2 × 15
120 1 × 10

Machine curls

80 3 × 12
100 1 × 6
50 × 15 AMRAP

I really want to do some squats and deadlifts. This upper body thing feels like I'm half-assing it.

 

[Cityofgrit]

I also dropped a 25 on the top of my foot...hurt like heck

 

[Cityofgrit]

Squats (low bar)
135 × 8
185 × 8
225 × 6
245 × 5
275 × 5
305 × 3
315 × 3

Felt something pop in my left rear/hip area. It's bothering me a bit. Didn't stop me from finishing my workout.

Paused bench

205 4 sets of 5 with 2 sec. pause
225 1 set of 5 with 2 sec. pause
225 AMRAP × 9

Front squat

155 3 × 8

Trap bar shrugs

185 2 × 10
2 × 9

Hanging leg raises

5 × 9

Dumbbell curls supersetted with v-bar tricep extensions

25 lbs dumbbells
50 lbs on extensions

8 × 8

Overall felt pretty damn good to do squats minus the hip thing.

 

[Btcowboy]

Squats (low bar)
135 × 8
185 × 8
225 × 6
245 × 5
275 × 5
305 × 3
315 × 3

Felt something pop in my left rear/hip area. It's bothering me a bit. Didn't stop me from finishing my workout.

Paused bench

205 4 sets of 5 with 2 sec. pause
225 1 set of 5 with 2 sec. pause
225 AMRAP × 9

Front squat

155 3 × 8

Trap bar shrugs

185 2 × 10
2 × 9

Hanging leg raises

5 × 9

Dumbbell curls supersetted with v-bar tricep extensions

25 lbs dumbbells
50 lbs on extensions

8 × 8

Overall felt pretty damn good to do squats minus the hip thing.

Sounds like we are all taking some damage these days. Even seems like it's all from us squatting

 

[Cityofgrit]

Sounds like we are all taking some damage these days. Even seems like it's all from us squatting

I wish I had started this in my 20's lol I suspect that would make a little bit of a difference

 

[Worf]

I wish I had started this in my 20's lol I suspect that would make a little bit of a difference

Yea, you’d have an extra 10,000 miles of squats on them wheels

 

[Cityofgrit]

@Perrin Aybara @Worf do you allow the bar to rest on the chest in a paused bench?

 

[Perrin Aybara]

@Perrin Aybara @Worf do you allow the bar to rest on the chest in a paused bench?

By rest do you just mean pause? I mean you don't want to lose tightness, so not totally a rest, but it has to come to a stop and be still.

 

[Cityofgrit]

By rest do you just mean pause? I mean you don't want to lose tightness, so not totally a rest, but it has to come to a stop and be still.

Yeah, like allowing the bar to just sit on the chest. So, you want it to be contacting the chest but everything to still be under tension, not just resting the bar on the chest.

 

[Worf]

By rest do you just mean pause? I mean you don't want to lose tightness, so not totally a rest, but it has to come to a stop and be still.

Exactly

@Perrin Aybara @Worf do you allow the bar to rest on the chest in a paused bench?

I let it rest on the chest but I’m not allowing my upper back or foot position fall apart. It’s a PITA to get my shoulders pinned and three points of contact, so I let a portion of the weight rest on my chest but not so much where it compromises anything else.

 

[Perrin Aybara]

Yeah, like allowing the bar to just sit on the chest. So, you want it to be contacting the chest but everything to still be under tension, not just resting the bar on the chest.

Yes, flex your lats and squeeze the bar almost pulling it down. Kinda like your lats are a spring you're loading to launch the bar off your chest.