Don’t call it a comeback

[NovaFlex]

Damn man, you get it checked out?

I had a doc friend look at it, and described the symptoms and they said it sounded like a rotator cuff tear...At this point tho, I’m just looking to get through this cut then vacation and set an appointment after that. Prob need an MRI

 

[NovaFlex]

Alright brothers, I’m headed down stairs right now to get today’s session out of the way. I wrote up a hypertrophy based program by following Dr. Mike Israetel’s principles...Since I’m new to adding volume, any critique?



Mon - Upper pressing / Chest oriented

Flat Bench
4x6-10

DB Fly
8x10-20

Inc DB
4x8-12

Seated Dips
6x10-20

DB Row
6x6-10



-Tues - DL / Back / Bis

DL Variation -Prob around 75% (??)
4-6x6-8

BB Row
3x10-20

Lat PD
6x10-20

Shrugs
5x10 -heavy

BB Curl
4x10

Hammer curl
4x10



-Wed - Shoulders

Viking Press
5x8-20

Upright row (if no pain)
4x10-15

Face Pull
6-8x10-20

Lat raises
6x15-20

Shrugs
5x15-20 -light



-Fri - upper pressing / Arms oriented

Incl BB Press
4x8-10

JM Press
4x8-15

Tricep PD
4x10-20

Curl
4x15

Hammer Curl
4x15

Shrugs
5x10-20





-Sat - Legs

SSB Squats
5x8-12

RDL
5x6-10

Belt squat
5x10-20

Rev Hyper
4x20+




-The volume isn’t a ton more than I’m used to, but it adds up when the reps are 8+, 15+ etc.
I’ve added shrugs on 3 days because I can’t do snatch grip at the moment, so that kinda screws me up.
-I guess I’ll auto regulate the intensity/ volume ratio, probably mostly around 60-70% I’m guessing, given the higher rep ranges.

 

[NovaFlex]

Today’s session. God damn arm pump from hell lol.


Upper Pressing / Arms



CG Incline Bench

135 3x8

185 x8

210 2x7

185 x8



-Definitely getting more work out of the shoulder this week. Pain / weakness didn’t start til rep 6 on the top sets



JM Press

95 x12

110 2x9,

95 x8



Tricep Rope PD

40 2x15, 2x12



-IDK what it is, but 40 pounds on this pulley system feels like 80+ on the cables in the gym



BB Curl

95 x5 -Still wanna get to 135+ 1RM lol

65 x12, 10, 8


Hammer Curl

40 x9,

25 2x20, 18, 14

 

[Worf]

I would use the volume like tren, don’t just blast a shit load from the get. Ease into it until you find a good dose and then stick with it until it doesn’t work anymore

 

[NovaFlex]

I would use the volume like tren, don’t just blast a shit load from the get. Ease into it until you find a good dose and then stick with it until it doesn’t work anymore

We’re definitely on the same page with that. I looked at what he laid out as Minimum effective volume vs maximum recoverable volume, in most cases I’m slightly above the minimum, except where my strong points are.

 

[NovaFlex]

Volume Skwaatz


SSB Squats

Bar x20

150 x10

240 x6

290 x10, 3x8, 6

-Starting low weight for a couple reasons: progressive overload being number one, and total recoverable volume being the other. I haven’t squatted with any sort of intention in 2+ years. I’ll be feeling today’s session for a while.



RDL

135 x10

225 5x10

-Low back PUMP. Super light tho. Will def have to add weight next week.



Belt squat

1 plate x25

2 plates 3x10

-5 sets was ambitious. I’ll work up to that.



Rev Hyper

95 2x20

-wanted 4 sets, but goddamn I had a huge pump after belt squats and RDL’s. Thinking of maybe putting these before squats. Idk.



Shrugs

225 5x20



-Haven’t hit legs this hard in a real long time. This is gonna take some getting used to again. At least a few weeks.

 

[NovaFlex]

Press - Chest focus



Flat Bench

135 x10

185 x10

210 x10, 8, 6



-Wanted 4 sets, bicep tendons started acting up. At least the shoulder held up—Damn volume.



DB Fly

25 x20, 4x15, 10

-3 ct negatives on the last set



Inc DB Press

60 3x12

45 3x15 -3 ct negatives



-60’s didn’t go up well. Had to back off due to the bicep...gotta get used to the volume, even minimum effective volume has put me under haha.



Seated Dips

160 6x20

-Light. Leaving room.



DB Row

130 x8, 4x6, 5



Shrugs

315 5x10

 

[NovaFlex]

Man, the mental game here is fucked. I put in a lot of work tonight, but left feeling defeated because of my DB press numbers.

 

[NovaFlex]

Deadlifts / Back / Bi’s



DL

225 3x5

340 4x6

-assuming a 565 max right now, I’m working at 60%. Leaving some room for growth + fighting fatigue from the cut. Probably stay with this weight for a few weeks and work up in sets.



Lat PD

60 x30

95 x18, 4x15, 12



BB Row

225 x6

185 3x12

-225 felt like it could’ve been 500 lmao.



Concentration Curl

25 2x15, 12, 10



Multi grip bar Hammer curls

70 4x10

 

[Worf]

Man, the mental game here is fucked. I put in a lot of work tonight, but left feeling defeated because of my DB press numbers.

Don’t let those cut number get in your head. Eyes on the prize

 

[Silentlemon1011]

Man, the mental game here is fucked. I put in a lot of work tonight, but left feeling defeated because of my DB press numbers.

Don’t let those cut number get in your head. Eyes on the prize

I second this
You're physique changes are quite something.
If you could have held onto your numbers with the extreme change, you would have transcended being a human lol.

The numbers will be there for you to easily take back after your cut.

 

[NovaFlex]

Don’t let those cut number get in your head. Eyes on the prize

For sure man. I know it’s mental

I second this
You're physique changes are quite something.
If you could have held onto your numbers with the extreme change, you would have transcended being a human lol.

The numbers will be there for you to easily take back after your cut.

Appreciate it bro. I didn’t expect to hold much pressing strength, especially with the shoulder—it just felt like shit the other night. It was one of those nights.

 

[NovaFlex]

OHP


Viking Press

70 x20

115 x16 -3 cut negs

160 x14, 8,

115 x12, 9 -3 ct negs



DB Upright row

25 4x15

-Started light, this is more rehab for the shoulder. Getting ROM.



Rear Delt Fly SS/ Lat Raises

25 x20, 14
15 x12

Lat raises

25 x14
15 2x12


-Zero shoulder pain today throughout all movements. Still taking it easy and not gonna push lat raises or any iso movements.

 

[Silentlemon1011]

OHP


Viking Press

70 x20

115 x16 -3 cut negs

160 x14, 8,

115 x12, 9 -3 ct negs



DB Upright row

25 4x15

-Started light, this is more rehab for the shoulder. Getting ROM.



Rear Delt Fly SS/ Lat Raises

25 x20, 14
15 x12

Lat raises

25 x14
15 2x12


-Zero shoulder pain today throughout all movements. Still taking it easy and not gonna push lat raises or any iso movements.

How is the range doing?
I find that's the best sign of healing with shoulder injuries (For me at least)

 

[NovaFlex]

How is the range doing?
I find that's the best sign of healing with shoulder injuries (For me at least)

It’s excellent. Uprights got full ROM, which I didn’t expect. Lat raises have been having a slight tinge, but not today. And in general I’ve noticed overall improvement.

 

[NovaFlex]

-Getting more used to the volume increase. I’ll be adding sets next week. Downloaded the RP diet app yesterday. Gonna give it a go. I like the idea of not having to do the math for my macros, and having the work done already for when to cut carbs etc... Although today it had me at a lot more carbs than I’ve been on—370g with 230g protein.


-Pressing / Arms



Buffalo Bar CG Inc Bench

140 2x10

205 x10, 8, 2x5


Buffalo Bar JM Press

100 x14, 3x10



Tricep Rope PD

40 x16, 14, 15

45 x15



BB Curl

70 2x12, 10,



Hammer Curl

25 2x30, 26, 18

 

[NovaFlex]

Press / Chest Focus



Flat Bench

135 3x12

185 x12

225 x6 -lol

210 x10, 6

185 x9



DB Fly

25 x20, 2x12, 11



DB Pullover

25 x20

40 3x15

-Not too sure about these. Idk if I feel them or not. Maybe I’m doing them wrong or just too light. (??)



Inc DB

65 x8

50 x15, 12, 11

-I gotta remember it’s not about the numbers, and I’m already pre-fatigued.



Seated Dips
250 x12, 2x10, 2x8, 11 (??) lol

BB Row /SS BB Shrugs

185 x12, 4x10, 8



-VOLUME. Gah damn. I haven’t worked like this in a while. Seriously can’t wait to bulk tho..working like this + eating in a surplus and being able to put up real #’s... the he size has to come.

 

[Btcowboy]

DB Pullover

25 x20

40 3x15

-Not too sure about these. Idk if I feel them or not. Maybe I’m doing them wrong or just too light. (??)

These are great for pecs and lats.. All about the stretch and then mentally focus on contracting the muscle as bring back over your head to your chest

 

[NovaFlex]

These are great for pecs and lats.. All about the stretch and then mentally focus on contracting the muscle as bring back over your head to your chest

I def felt them in my lats. I was concerned because I never felt them in my chest. It could also be that it’s a new movement and I have to learn it better.

 

[Btcowboy]

I def felt them in my lats. I was concerned because I never felt them in my chest. It could also be that it’s a new movement and I have to learn it better.

Try turning elbows out more and really concentrate on pecs in your mind