NovaFlex
Well-known Member
Thanks man.
It’s gonna be slow going for a few months, I anticipate. Lol. But ah well, it’ll come back in time.
MESO-Rx
Anabolic Steroids
Don’t call it a comeback
- Thread starter NovaFlex
- Start date
It’s gonna be slow going for a few months, I anticipate. Lol. But ah well, it’ll come back in time.
Takes time to recover
You were already pulling a huge DL
So I'm assuming wont take TOO long to be pulling heavy again
Muscle memory is a lovely thing
Perrin Aybara
Master
I wouldn't think it would take more than 4-6 weeks. From past experience with not being able to do certain lifts for months due to injury I've never really lost more than 10-15% temporarily.
NovaFlex
Well-known Member
You both are probably right. My only experience without lifting was when I stopped for 2+ years, and it took like 3 months to get back to where I was when I stopped. Hopefully this time is a little different though, since I already know exactly what I’m aiming for.
-PA it’s crazy to think like “damn I lost like 100lbs on my DL” but then when you do the math, that’s literally only like 15%. Kinda puts it into perspective how fast things can hop back.
NovaFlex
Well-known Member
I’m using a mix of Kilo and LB plates, so my numbers are really messy right now. Still can’t get ahold of 45’s. I’ve got 500lbs on back order, but no idea when they’ll be here.
Fat bench
111 x10
155 x10
183 3x10
-Started the bench program by James Strickland today. It’s 24 weeks. It called for 195, but due to kilos 183 is all I can muster without going above the protocol.
Pat PD -Red + Green bands
3x12
Meadow Rows
80 3x10
-I’ve never done Meadows Rows, but I like how they feel in comparison to T-Bar rows.
Inc DB Flies - 5 sec negatives
25 3x10
JM Press
Bar x10
90 x12
100 x10
110 x12
Red band Tri Pulldowns
X18
-Taking this hypertrophy phase serious in hopes of regaining what I lost pretty quickly. The first day has my tri’s exploding.
Fat bench
111 x10
155 x10
183 3x10
-Started the bench program by James Strickland today. It’s 24 weeks. It called for 195, but due to kilos 183 is all I can muster without going above the protocol.
Pat PD -Red + Green bands
3x12
Meadow Rows
80 3x10
-I’ve never done Meadows Rows, but I like how they feel in comparison to T-Bar rows.
Inc DB Flies - 5 sec negatives
25 3x10
JM Press
Bar x10
90 x12
100 x10
110 x12
Red band Tri Pulldowns
X18
-Taking this hypertrophy phase serious in hopes of regaining what I lost pretty quickly. The first day has my tri’s exploding.
Btcowboy
Elite
Glad your back brother.
Love Meadows rows
NovaFlex
Well-known Member
I forgot to show my lat pull down system right now. Lmao.
Worf
Elite
Great choices of flags
NovaFlex
Well-known Member
Lol thanks man. They’re supposed to hide the fuse box. I have the MOLON AABE one next to them.
If you didn't have plates on back order I'd say order some from my buddy. He just made a batch and had them milled out and powdercoated. All plates weight between 44.94-8 they are kilo thickness. I picked up 4 plates for "just incase"
NovaFlex
Well-known Member
What’s he charging dude? I could def pick up some 45s.
2$/lb
Pic of one finished
NovaFlex
Well-known Member
That’s badass dude. Can imagine shipping on 4 of them tho lol.
NovaFlex
Well-known Member
Band Flies - Red band
X12 warmup
Speed Flat bench
115 x10
155 x3
183 3x3
Green band flies
3x10
Bent over Row
183 2x12
Snatch Grip Pendlay Row
1x12
BB Curl
Bar x10
65 2x10
Band Push downs - Green
2x18
X12 warmup
Speed Flat bench
115 x10
155 x3
183 3x3
Green band flies
3x10
Bent over Row
183 2x12
Snatch Grip Pendlay Row
1x12
BB Curl
Bar x10
65 2x10
Band Push downs - Green
2x18
NovaFlex
Well-known Member
So this program is 3 days pressing. I added a lower day somewhere in the week. Today was mostly shoulders.
Spoto Press (2 sec) - Buffalo Bar
140 3x6
-Even doing Spoto Presses, I’m getting an extra 4-6in of ROM with this bar. My first time using it, and I’m loving it. Really happy I picked it up—can’t wait to squat w it.
Strict Viking Press
135 3x8
-My traps were swole AF after my last set of these. They seem to be growing like crazy, which is funny because I always considered them a problem area—I guess snatch grip pulls are really helping.
DB Lat Raise
25 3x8
Green Band Face Pull
3x10
Meadows Row
100 3x10
JM Press
111 3x12
Spoto Press (2 sec) - Buffalo Bar
140 3x6
-Even doing Spoto Presses, I’m getting an extra 4-6in of ROM with this bar. My first time using it, and I’m loving it. Really happy I picked it up—can’t wait to squat w it.
Strict Viking Press
135 3x8
-My traps were swole AF after my last set of these. They seem to be growing like crazy, which is funny because I always considered them a problem area—I guess snatch grip pulls are really helping.
DB Lat Raise
25 3x8
Green Band Face Pull
3x10
Meadows Row
100 3x10
JM Press
111 3x12
NovaFlex
Well-known Member
-Back ext., Buffalo Bar and Viking Press came in today.
We’re not totally done yet, but we’re getting close. Deadlift platform should be here tomorrow and the SSB, Dip machine and Belt Swuat should be here by Sept.
-Need a few more mats to cover the entire floor and I need to build a wall to block the other half of the basement.
We’re not totally done yet, but we’re getting close. Deadlift platform should be here tomorrow and the SSB, Dip machine and Belt Swuat should be here by Sept.
-Need a few more mats to cover the entire floor and I need to build a wall to block the other half of the basement.
NovaFlex
Well-known Member
Thanks man. It was torture not being able to lift. Now that I’m finally receiving my orders, things are getting back to semi-normal.
