Hang in there, it’ll get better and you’ll be able to train again. Post pictures of your new ab definition.
More or less.
Thurs., 11/1: first training in 14 days.
Floor press: 5x1
Close grip: 3x6
Rolling Tris: 4x10
Pulldowns: 6x10
DB cleans: 4x10
Friday:
6" block pull w/mini band:
Up to 4x1
RDL: 3x6
Calf: 4x10
Quad ext: 8x10
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Feeling/looking weak, small(er), flat and dehydrated…
Wore a Velcro belt up high, around the muscle pull/tear area; worked pretty well.
Onward and Upward.
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Indomitable.
Cool, thanks man…(wonders what it means??)
Saturday, 11/3
All sorts of squatting stuff tonight; yeah, it looks ridiculous.
ABduct: 3x15
ADduct:3x15
Seat hams: 6x10
Box SQ @ parallel: Up to
1@ 365, shaky after Fri.
3x3@ 315
Back SQ, to para. box:
3x3@ 315
1/4 SQ to pins:
1@ 315, 365, 405, 425
1/2 SQ to pins:
1@ 315, 365, 405
Anderson SQ @ 1/2 depth:
3@ 275, 315
1@ 365, 405, 405
A-SQ @ 3/4 depth:
3x1@ 365
3/4 SQ to pins:
1@ 405…went down, did not come up…
1/2 SQ to pins:
1x5@ 405.
Sat for about…10 mins., before putting it all away.
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I meant to day: You came back. You cannot be kept down. You will continue to progress. You won’t be permanently stopped.
Now that’s a lot of squatting!
Yes, yes…I know DCA. Thanks.
Just wouldn’t stop Luc…'cause why should I.
Tues., 11/6
Push Jerks: 8 sets of this and that, up to;
2x1@ 135
3x1@ 155
1@ 135.
Couldn’t dial it in 100%; didn’t push it.
Close grip floor press: A few sets then;
2x1@ 185
2x1@ 225
2x12 245
Cluster set= 5reps @ 225.
Hammer chest support row:
10@ 135, 185, 225
5x5@ 275
10@ 225
30@ 135
Pushing felt a bit weak tonight, but still good work.
Thursday, 11/8: Speed pulls ect.
Abs, face pulls, pull-downs
to start…
Sumo w/green mini band:
Up to 12x1`@ 275
Snatch/DL: 6x6@ 225
Pullups: 4x8
Rev. hyper off box: 2x25
Rear cable fly: 2x25
Friday.
'Standing Abs- 3x15
Pulldowns: 5x10
band stuff.
Smith Inc./ speed reps:
12x3 @ 145
DB flat: up to,
4x6@ 70’s
amrap= 12@ 70’s
Seat cable rows/wide: 4x15
Calf/ ABduct./ ADduct.: 510 each.
Tri. extenstion and DB curls: 3x20 each.
The strength must be coming back.
It is Cripp, for the most part… so is my ‘arm volume’ 
Sunday night; another crazy Squat session.
Wasn’t feeling to strong for my Max Effort night; pumped up the Volume instead.
Normal/competition SQ: Up to-
2x1@ 315. Just all over the place, so I went to some Box work.
Squat/parallel box:
1@ 225, 275 315, 365.
Parallel + 2":
1@ 275, 315, 365, 405.
Front SQ/parallel box:
3x1@ 225
2x1@ 245
SQ/parallel:
1@ 225, 275, 315, 365
405-missed, set it on the rails.
SQ/para.+ 2":
1@ 275, 315, 365, 405.
Box SQ/ wide:
6x3@ 225
Thurs., 11/15
Max Effort Lower…and stuff.
warm ups: 3x15 of:
Abs, Abduction, ADduction, calf…glute/back raise, pulldowns.
DL/ 6" blocks: Warmed up to;
1@ 275, 275, 315, 365
1@ 405
Missed at 455…didn’t break the blocks.
3x1@ 425
Cable pulldowns: 4’s @ 100, 130, 160, 190
Seated V-bar, with straps:
2x20@ 130
50@ 130 with 10sec. breaks mixed in.
Quad Ext: 5x20
V-Squat machine: 5x10@ 315
Friday; just a 60min pump.
Cable crunch: 5x10
Super set:
Lateral machine + pullaparts.
2x20@ 40
2x10@ 70
2x5@ 100
Super set:
AB victory raise + curls:
3x20 each at 20’s
Hang from bar- leg raise:
5x5
Overhead med ball side bend:
3x20 w/20#
Back raise:
5x10 @ +70 EZ bar; 30 sec. rest= sweet pumps.
Sunday, 11/18: Max Effort…plus hard stuff.
Abs and face pulls…several.
Floor press: Up to,
1@ 225,245, 255.
3x1@ 235
From pins= 4 board press:
1@ 225, 255, 285, 295
3x1@ 275
Pin pull, at knees:
1@ 225, 275,315, 365, 405, 455, 495.
3x1@ 455- cluster set.
Bent row, from pins:
3x3@ 225
5x1@ 225- cluster set.
DB incline press:
10@ 40, 50, 60, 70
6@ 80’s
20@ 50’s
Tuesday: Max Lower and stuff.
Warms:
Cable crunch: 5x10
Lateral machine: 3x20
Dips: 5x5
Quad extensions: 10x10, super pumps.
Front SQ, onto box: warmed up to;
1@ 225, 225, 255,285, 295.
Got greedy…
1@ 315 (20#PR), and missed. Lost it on the box/ rushed it.
Couldn’t let it go…
315…missed again. Better, but upper back was done.
Another time.
Hack SQ:
2x30@ empty.
10x10@ 185; EMOM, with various feet position.
Straight arm crunch; 1 set @ 50 reps.