Theseusz’s BodyBlog

Worked up to 515×5 on low box squats before realizing that although they are good for strength, they suck for size. So back to oly squats going down until my hamstrings touch my calves. Can only do 375×6 but oh well…

Deadlifted 495×5 and then remembered where my sciatica was so wont be doing deadlifts for a while.

Training sucked from aug - nov as I was getting 3-4 hours of sleep but things are going better now so I might add a little size if I feel like it.

I could post my workouts but who reads this:

It looks something like this:

Day 1:
Calf press
GHR
SQUAT
leg press
Day two:
biceps/forearms
rack chin or pull
some type of row
way learn over rope row

day 3:
Either cgbp or db press
incline smith
a shoulder exercise
a tricep exercise

its pretty complicated. And I train abs once every 3-6 months.

So its been a couple of weeks since ive typed words in this box.

Squatting is getting better. The day after hiking the Incline (google manitou springs the incline for more info) I decided it would be stupid to train legs. Luckily I’m pretty stupid because I got 405×10 in the squat off the lowest box (ill have to measure, but its 12-14″). Its been a while since I was comfortable enough to put 405 on my back but my r. adductor felt fine. Two weeks later (this would be last week) I got 425×10 without a belt wraps etc. Ive also pulled 455×6 (no belt or straps) which is creeping up on my best of 495×7 before injuries, diet, etc.

For the past two weeks ive been training for a strongman competition we are doing at my Gym so Ive been doing way more grip work and threw some benching in. I havent benched since my partial pec tear, but I did my bw of 235 for 29 reps so Its not too bad.

I know it seems like I talk about injuries a lot but most of them are really hard to explain. When I recently tore my pec it was during my second warmup set with about 50% of my max. My shoulder injury was a phantom as one morning I woke up and my arm felt like I had a nail sticking out of the posterior capsule. My adductor’s were fine until I took two weeks off squatting and came back and felt like they were being ripped from the bone when I get into any externally rotated/abducted femur position.

The good news is Im getting lots of experience with rehab. Usually I just do rehab with clients, but its more fun doing it on myself and watching (waiting??) things heal.

Paramount Machine Pulldown: 3-4 sets of warmups. Last set was 205×10
220×10+4+4 (rest paused). My forearms were killing me after the 205×10 set so I had to use straps, which I hardly do for pulldowns/ups/

Rack Deadlifts. Pins below patella. 225×5 315×5 405×5 (straps)495×6 495×2 (form was bad so I did 15 shrugs with that weight lol) back to rack DL
405×8. 495 x 6 is still less then what I floor deadlifted at my peak (495×7 @ 255lbs). Ill pretend these are harder and its not that Im weaker

way lean over rope row 120×16

freemotion machine bicep curl (never tried these) :60×10 80×10 100×10 120×8+3+3 (rest pause). I didnt feel the stretch at the bottom that I like for biceps, but it hit the outer head of my bicep which is weak so I might keep it.
hammer curl : 50×5 55×5 60×5 70×8. Slow and elbow tucked…

Earliest workout Ive had since Maine. Figured it would suck, but I was wrong.

HS calf raise: 315×20/20/20 405/20+13+9+13 (rest paused)

GHR: bwx10 red bandx10 blue band x  9/8+8 (rest paused)

Wide Squat: 135×10 225×5 315×5 345×5 365×6/6 60 second rest 225×20

Very impressed. Did not feel the pull in my adductor’s and my TFL did not hurt until my final set. I was not planning on doing GHR’s but they are so effective I kept them. Im not sure how I got 8 on the last RP set either…

Im very happy about the squats though. Before my diet/injury I had been doing 455×5 in the wide stance, so ill keep going back and forth between OLY, box, and wide squats. I think im most impressed that there was no pain, as ive had pain every single time ive tried wide squats since april.

Today is high carb, so I get to stuff myself with brown rice all day

Warmed up by doing a demonstration at my gym on the pilates reformer thing. I dont think the girl giving the demonstration was impressed by my skills.

Workout:
Floor Press: 225×10 (2 sets)
HS Chest Press: 315×9 315×7+1 (this sucked, lol)
Dips : bwx25+15 (rest pause)
Lateral Raise: 40×10 45×5 65×12+3+3 (rest pause)
I did some face pulls with a blue band in between sets
Rear Delt Machine (120×25+10+9)
Close grip bench: 135×20 225×10 225×10 245×8 265×6 (these were easy…I probably had 4 left on my final set but im worried about my pec)
Bunch of tri extentions with the blue bands and stretching
chest stretch with 40lb db’s
I think I finished with machine flys: 140×20 +  rest paused, but I dont remember the reps. It was more for the stretch as I didnt feel the HS machine in my chest but my tris. My chest is probably become my worst bodypart so I need to find some better movements because my tris take over on everything.

I was exhausted all day. I didnt think I was going to be able to get anything done, but here is what I ended up doing.

Pullups:

BWx8/8/8/8/10
1arm row: 100×10/10 120×10 130×10 (added straps) 150×8

incline bicep curl: 30×12 45×10/8 50×8+3+3 (rest pause)
I did less then last time I did this exercise, but I think it was because I was drained. Reps are super slow with a squeeze at the top and 2 second stretch at the bottom.

DB Preacher two hand formarm curl: 50×12/12/10

Standing calf raise

225×20 or 30
315×20
315×20+10+10+12 (rest pause)

GHR: bwx12/12
add red band 10
add purple 8

Box Squats on the lowest bench I could find (12-14") because someone had the low box.

225×3
315×4/5/5/5/5/5/5/5/5  - I did a bunch of sets  of 5 with 1 minute rest between
335×5
added belt for the first time in…2 years?
365×3

It was light weight, but I did not feel my adductors trying to tear off my body, or my TFL trying to do the same, so thats good. I think I have done the same workout before using 405 for sets of 4 about 6 months ago, but my legs and back werent beat up at the time.

Walking lunge
145x 20 steps
145x 20 steps

Flat DB press:
80×10
90×10
110×19+8 (rest pause)
Fly Machine:
140×16+9+5 (rest pause)

Face to seat cable shoulder press:

3 sets of warm ups
60×12+5+5 (rest pause)

rear delt machine:
140×20

Dave tate DB tricep press
40×15
45×10/10/10+5+4 (rest pause)

Good workout. Right shoulder still cant handle any type of barbell (no pressing movements at least) but isnt so bad with DB’s.