Don't Call it a Comeback

[LeoTC]

So got back into the gym on a regular basis in October. Prior to that I'd been tied up in an extremely toxic / abusive relationship. Stress was constant and anxiety, which had never really been a problem, was through the fucking roof.

I dreaded running into anyone simply because I dreaded being asked how things were going. Love the girl to death, but she treated me like shit and it was bad.

Bad.

Also left the gym that I'd called home for several years. New owners came in and drove out all the goons, didn't pay my buddy for shit, and made us mix the stereo to boot. Also tried to get me for like four / five years of fees.

Now...I didn't work there, but was there 8-10 hours a day. Working with other members that couldn't afford PT, younger members that didn't have a clue, answering phones, doing tours and membership paperwork during non-staffed hours, cleaning, etc.

Literally all of the bars except the cheap ass CAP bar with a 30 degree bend in it were mine. Our tires, sled, ropes, stones, landmines, and a ton of other implements also belonged to me. I'd gone so far as to bring in extra belts, straps, wraps, etc.

So I jumped ship to a small independent gym closer to home. Took all my shit with me and told them to shove their dues.

Anyway...

I've got four solid training days a week at this point. Was so completely detrained after almost two years that it felt like starting back from square one.

So I did.

Worked everything in a linear fashion for several weeks just to re-establish proper movement patterns and rebuild my foundation. Only movement I didn't touch during this period was the Deadlift. Rocked it my first day back to see where I was and a paltry 315 felt like moving a mountain. Focused on heavy explosive bent over rows at this point.

Bench at the end of this block had me grinding for doubles at 205lb.

Squat was a struggle at 300lb.

OHP was a rough 115lbs - this has always been my weak point. I've blown both shoulders outside the gym more than once and barbell movements have been off the table for long stretches at a time.

So...

From there I laid out twelve weeks of programming. Ultimate goal was to restore first year benchmarks and anything above / beyond is gravy.

Goals:

Bench: 225
Squat: 315
OHP: 135
Dead: 405

All comfortablely done, without grinding or struggling.

I test after each three week waves.

Week 4:

Bench: 235
Squat: 355
OHP: 155 (LPR)
Dead: 425

So smashed my goals in three weeks.

Groovy.

Week 7:

Bench: 240
Squat: 385
OHP: 160
Dead: 455

Not a huge jump in the pressing movements this time around, which I was expecting. Some illness through the wave compromised sleep / training. Not an excuse but I've struggled the most with them over the last few years already.

My CG Bench and DB Shoulder Press both saw a respectable jump though. And I still saw an increase in both of my primary movements, so big or small we're calling that a win.

Squat wasn't a grinder, but I was a bit more forward coming out of the hole than I'd have liked. Still a solid rep though.

Deadlift felt like a bit of a grinder, but watching the vid it looked pretty smooth. No hitching and it wasn't super slow. I'll credit the heavy ass rows here.

Going I to my final wave this weekend. Very low volume and working entirely in the 75-95% range based on new 1RM's so stoked to see where I end up.

Figured I'd log it here, then break down programming for my next 12 week block on cycle.

Cause...why not?

Also it'd be nice to be able to go back and see what I was thinking day of from one session to the next.

 

[LeoTC]

Coming into the final wave of my current training block. Just plugged in numbers for the day based on current 1RM's.

Primaries this week are at 5/70%, assistance at 4/65%, and isolation movements at 4/75%.

Volume will continue to drop week over week while intensity increases.

Admittedly this is where I struggle. I've been leaving the gym feeling like I haven't done enough. But since I go hard four days straight it's imperative that I'm able to recover.

Gotta trust the programming and avoid making changes on the fly just to sate my ego.

Burning out triceps with two quick sets at the end will have me leaving with a pump. That's more than good enough.

 

[Perrin Aybara]

In the long run leaving the gym feeling like you haven't done enough every time is more productive than leaving feeling like you half killed yourself every time. When training for strength anyway. The stronger you get the more this holds true.

Edit: not saying you shouldn't go balls to the wall sometimes, it's just not sustainable long term and leads to stalling and injury.

 

[LeoTC]

Definitely, I can't argue with how quickly my numbers are flying back up. With all the shoulder issues I've had over the years 160 is actually a lifetime PR and I'm actually pretty over the moon with it right now.

I'm fairly confident at this point that my squat will be a rough 405 and my deadlift a solid 495 by the end of this wave.

Bench goal is 275, but I'm thinking I'll land at about 255/260 and OHP about 175.

All numbers I'm exceedingly happy with.

But sometimes it's hard to practice what ya preach. Especially when you're completely in love with doing what ya do.

 

[Perrin Aybara]

I think a good thing to keep in mind is it's not always about more reps and more weight all the time, if you're moving the same weight faster and with more proficiency you're still progressing.

Anyway, I'll be following along. I like your approach, I'm a huge believer in the saying "you fail to plan, you plan to fail."

 

[LeoTC]

Squaterday.

Primary movements 5/75%, assistance 4/70%, isolation at 4/65%.

I'll probably burn out with bodyweight split squats as the weight there is already really light. Also considering Zercher pulls on the cable stack. See how I feel when I get to that point.

Front squats are a bit high in intensity / rep range for it, but at least the first set I'll throw in pauses. Biggest issue is keeping the bar in place, but I've been doing a lot of shoulder mobility work to get my FR back up to par. Progress there has been solid so we'll see how it goes.

Hate crossing my grip there if I don't have to.

 

[LeoTC]

Holy shit did I not have it today.

Standard warm up with a ten minute jog. Then a few sets of Cossack with an empty bar to open up my hips. Plate and plate/quarter and off to the races.

First working set for off to a wonky start. Braced but didn't quite get my air deep enough, wound up a bit forward in the hole after a bit of a wobble. Corrected and came up to rebrace and was alright after. But damn that shit sucked.

Front squats were solid and the good mornings were deep deep deep. About deadlift height where they should be. Got solid 6 counts on the first two sets, last to were slow going down and explosive come up. Actually smoked my jaw on the last one...ouch.

Dragon flags are kicking my ass.

Splits and extensions were easy as hell. Decline crunches killed me harder than I expected.

 

[LeoTC]

Overhead work tomorrow and back to weighted core work. Swap one movement out for an extra delt movement.

And because my abs are already fucking smoked. :|

Primary movement is at 5/65%, assistance 4/75%, and isolation 4/70%.

Thinking OHP is a good day to work more rotational work into the routine. Next training block though.

 

[LeoTC]

Feeling like week eight and it's no joke. Deciding to take a weighted / unweighted approach to core is fucking murdering me to death.

I actually struggled to sit up in bed this morning and laughing hurts. XD

Elbows and knees are starting to feel it too. Just ordered new knee sleeves, think elbow sleeves are in order too.

Wound up splitting the difference on my last group of lifts. Added the extra delt movement and weighted decline sit-ups. Cut the fourth set.

Thinking now that instead of PR'ing last week I should have just deloaded. Definitely getting my money's worth keeping my 1RM's relevant though.

Will be addressing that in the next block by giving myself more opportunities to PR, while dedicating a solid week to deload after each wave.

Now I'mma eat the fuck outta some left over deer burgers and pass the fuck out.

Oye.

 

[master.on]

Don't call it a comeback
I been here for years
I'm Rockin' my peers Puttin' suckers in fear
Makin' the tears rain down like a monsoon
Listen to the bass go boom
Explosions, overpowerin'
Over the competition, I'm towerin'
Records shock When I drop
these lyrics That'll make you call the cops
Don't you dare stare
You betta move Don't ever compare
Me to the rest that'll all get sliced and diced
Competition's paying the price

I'm gonna knock you out (Hu!)
Mama said knock you out (Hu!)



Probably the best pump up song ever
Not for nothing it was Mike Tyson's entrance song.

 

[LeoTC]

Totally dead today and going in next to no sleep. Mind kept spinning all night and I really don't wanna do shit today.

Definitely going to get it done, but sooooo not stoked about it. Deadlifts are light as hell at least.

Breakdown today is 5/70%, 4/65%, 4/75%.

I like to throw a carry in on DL day. Nothing crazy, like 315-405 for about 50'. Three rounds all told, but it's probably not the best idea at this point.

Not wanting to do it means I probably should though. Light weight sprint maybe...

Debating caffeine pre-shower and another shot pre-workout. But I really don't wanna resort to it. Maybe just slam some fruit and oatmeal.

Not been doing a lot of carbs and it might give me a bit of a boost. Might just knock me out too.

Fuck.

Let's go...

 

[MindlessWork]

Fuck.

Let's go...

...get shit done!

Hang in there and you'll get to the Promised Land of gains.

 

[LeoTC]

And the fob thing at the gym is fucked up.

Damn it, the universe is conspiring against me today. Means I'll have to head in tonight when when it's packed.

Not a problem, but it's a small joint so giant sets are a bit harder when it's not empty.

Blah.

 

[MindlessWork]

And the fob thing at the gym is fucked up.

Damn it, the universe is conspiring against me today. Means I'll have to head in tonight when when it's packed.

Not a problem, but it's a small joint so giant sets are a bit harder when it's not empty.

Blah.

Ohhh I hate it as well when the gym is so packed I got to either wait or get to work in with another person. That means extra time to complete a workout evolution.

 

[LeoTC]

Wound up just shooting the owner a text. Works like ten minutes away and told me to come grab the key.

Beauty of a small gym.

Fucking killed myself though. Had to hit the inhaler twice to get through.

Did go with a carry at the end. Decided 315 was light enough, made it through two rounds and damn near passed out after both.

Dropped way down to 225 to finish.

Still collapsed against the wall. Haven't eaten anything yet though since I got such a late start to the day and think it's more blood sugar levels than fatigue.

Just got home and downed like half a gallon of milk. Ordering like three large sammiches from Pita Pit next. Double meat, double cheese, and add that fucking bacon.

I'll probably shit a brick in the morning.

Oh well.

 

[LeoTC]

Week eight and lack of sleep is killing me. Passed out at 6Am and was up and feeling like balls at 1130.

Test makes me sleep like a baby though, looking forward to cycling my next block.

Primary 5/75%, assistance 4/85%, isolation 4/80%.

Doesn't wanna let me up the screen, but Bench / Row are 180 for 6.

Kept spacing during my sets, so they were more 6-10. I'd rather overshoot if I lose count than undershoot.

Weight moved well, threw in pauses in the last couple reps of each sets. Dead stops.

Stupid tired and just wanna get high and sleep at this point. Probably means I'll lay awake all night again. :/

 

[LeoTC]

Not even going to get into details with last week. Was definitely getting to the point that I wasn't recovering well and it showed. Wound up deloading on volume, just got in my working sets and left assistance out.

Feeling better today, just started a new block with more rolling percentages. It'll allow me to PR in one category every day if I'm feeling it, or just hit a prescribed percentage. So a bit more flexibility that way.

On cycle at this point so I've upped the volume with a bit more volume. Additional movement's are geared more toward hypertrophy without stressing the joints. Dumbbell flies are out and we're hitting cables now.

I'll be working up to a heavier single on primary movements, then hitting three backoff sets. Single will be about 5% over my first working set.

All other sets will follow the prescribed percentages off the bat. Core work is a set number of reps regardless.

Primary: 85/4 80/5 75/7

Bench/Row: 135/5 155/5 175/3 195/2 215/1 - 205/4 190/5 180/7
HKR: 10 - 3 Sets

Assistance: 80/4 75/7 70/9

CGB/CSR: 180/5 170/7 160/9
CC: 156/33

Isolation: 75/7 70/9 65/11

DBP: 130/7 120/9 110/11
CF: 120/14 96/18 72/22

IDP: 90/7 80/9 70/11
DTE: 75/7 70/9 65/11
DC: 10/BW

Burnout: Dip (Machine) 90/25 - 4 Sets

Feeling good, but the elbows are acting up. Looking for a good pair of sleeves as its going to be an issue.

Also just ordered a pair of Bell's X sleeves. Used Ironbull for years, and they've changed their design. New sleeves aren't nearly as stiff and rigid. Really bummed.

Tried a couple other brands, but they're all the same. So hoping the X's will be a good fit. Won't have them for leg day though, so...we'll see how it goes. :/