Don't call it a comeback - 2019 Log

[Achilles56]

Alright boys so the second half of October last year I tore my MCL and couldn't squat or deadlift for 15 weeks. Partly due to the injury and partly due to not being able to get back in a powerlifting gym for a few weeks at the end.

The knee is feeling pretty decent and am moving forward nicely. This is my first week of my programming block for 2019.

Will be taking it kind of slow, but the ramp up will be exponential on deadlifts/squats.

Had 460 for 4 reps on block pulls tonight. Moving easssssyyyy. Feeling good!

How detailed do you guys like your logs? Should I post up my full workout spread every single day?

Anyways here is the 460 for tonight, it was the second set of 4 at the end of a 6,6,4,4 block pull workout.

 

[Achilles56]

Full workout tonight was;

Elevated Deadlifts Start Below Knee 6@70% 6@75% 4@80% 4@85%
(currently only going off of 525 training max to be conservative with my knee, max deadlift was 600 before the injury)

Front Squats 3x8
40% of BS Max

Goblet Squat 3x8
RDL 3x8
Planks 3x8

Planks Finisher 2x30secs
1xMAX time

 

[MindlessWork]

Nice pull and a good suggestion to avoid the dizzying pixelation: Place the camera or phone low enough so your head doesn't appear in the frame for deads. The filmora tool does also allow you to crop the video. Another suggestion would be to also place phone so no identifiable objects like logos and such.

 

[Achilles56]

ooooh i never thought of that, smart lol thank you

 

[MindlessWork]

ooooh i never thought of that, smart lol thank you

You should spring for the pro version to get rid of the watermark...it's a reasonably priced app.

 

[Achilles56]

I have sony vegas pro full version so I will likely begin using that. Just haven't had the time to look into it yet and I knew this app could do the blurring as I used it briefly in my last log.

I'll be sure to make it easier to watch

 

[MindlessWork]

I have sony vegas pro full version so I will likely begin using that. Just haven't had the time to look into it yet and I knew this app could do the blurring as I used it briefly in my last log.

I'll be sure to make it easier to watch

You can make some great vids with it while protecting your identity

Good log and here's to a great comeback so go get those gains!

 

[Achilles56]

You can make some great vids with it while protecting your identity

Good log and here's to a great comeback so go get those gains!

Appreciate it big guy! I look forward to it. Will be trying to get Atlas (Mands and wanderpus) to take over my dieting as well. Want to get down to a lean 15%-ish so I can start making efficient strength gains.

 

[MindlessWork]

Appreciate it big guy! I look forward to it. Will be trying to get Atlas (Mands and wanderpus) to take over my dieting as well. Want to get down to a lean 15%-ish so I can start making efficient strength gains.

You can't go wrong with them as they've helped many members here too.

 

[Achilles56]

You can't go wrong with them as they've helped many members here too.

No doubt. Was reading up on them and also saw a few logs with them mentioned.

Also, vegas is much easier lol, just pan & crop and youre good to go lol

 

[Achilles56]

Tonight's workout. Feeling beat the fuck up, but happy to be back in here.

Bench Press 5@60%, 3@70%, 2@80%, 3x1@90% (Just going off of 425 as training max for now)
St. Bar Curls 6x8

DB Incline 2x5, 2x10

DB Arnold Press 3x12
BB Shrugs 3x12
DB Laterals 3x12

Alt. DB Curls 4x5 EA
Tricep P 4x10

 

[Achilles56]

OH BABY, i maintained a lot more leg strength than I had expected. Finished my squat workout with 365 for 2 and 385 for 2, all 4 speedy reps, I;m excited.

Back Squat
5@60%
5@70%
3@80%
2x2@85%

BB Bent-over Row
2x10
3x5

Heavy DB Curls 4x5EA

Light DB RDL 3x10
DB Rear Laterals 3x10

 

[Achilles56]

Also, officially hopped on the @mands and @Wunderpus diet plan. Should be leaning out to somewhere between 220-230 (maybe lower idfk how much muscle i have/will have underneath all the fat).

Just looking to get down to sub 20% bf to be efficient with my nutrients and training to get as much out of my progress as possible. I'm also looking to compete within the next two years so I want to get to a lean body so I can train around whatever weight class I want to compete in for several training cycles.

 

[Achilles56]

Finally getting into some decent weight and volume. Hit 405 for 2 last night.

 

[Achilles56]

And just as a reference point, last year it took me 9 weeks to hit 415x2 on bench. This go round I hit a very modest 405 for 2 before the 4 week mark. Really fucking happy.

 

[Masters Power]

Strong work.

When you do decide on doing a meet I would recommend doing paused benches the entire meet training cycle. It will likely take you awhile to adjust to them.

 

[Achilles56]

Strong work.

When you do decide on doing a meet I would recommend doing paused benches the entire meet training cycle. It will likely take you awhile to adjust to them.

Thanks brother will do! I competed throughout high school and did a USAPl meet a few years ago. It definitely sucks going back to pause after getting some extra workload in with TnG.

 

[Masters Power]

Thanks brother will do! I competed throughout high school and did a USAPl meet a few years ago. It definitely sucks going back to pause after getting some extra workload in with TnG.

Nothing wrong with TnG for that purpose. I can tell you have been doing it for awhile was the only reason I recommend it as you are maximizing leverages with TnG now. Will probably take you some time to adjust.

I have to purposely slow myself down at the bottom even when training paused reps in a meet cycle because I always think my pause is longer than it really is at or near my max.

 

[Achilles56]

Nothing wrong with TnG for that purpose. I can tell you have been doing it for awhile was the only reason I recommend it as you are maximizing leverages with TnG now. Will probably take you some time to adjust.

I have to purposely slow myself down at the bottom even when training paused reps in a meet cycle because I always think my pause is longer than it really is at or near my max.

Most definitely, I always have to record myself when I'm doing paused work. Coach will prescribe 3-5 second pauses and i'm counting in my head. Watch the clip back and its like 2 seconds tops lmao.

 

[MindlessWork]

Finally getting into some decent weight and volume. Hit 405 for 2 last night.

Nice lift and I see you finally getting the hang of the Filmora app. Keep grinding big guy!