T Nation

Here I am Again

So its been a while since ive posted on the T, found out i more than likely buldged a disc during football, which resulted in the loss of mobility in my left lower back and hip. From this i had a slight shift to the right while squatting which when i compteted fucked up day. COmbine that and the fact i found out my right shoulder sublexes, i had to take of shit. Well im back for the most part, doing sumo deads now, and close grip benching. My goals for now are just to continue to try to get back to my old numbers with a 500 dead or so and solid three plate bench. Due to still having a poor hip though and shoulder, back squats have taken a vacation, but zerchers and other varations are used for a squat movement. Heres my past two training sessions:

9/14
Sumo deads
135x10,2
225x2,2
275x1,1
315x1
365x8 singles, slightly more than 85% of my current max (425)

zercher box squats
135x5,5,5

goblet squats
40x20,20
60x20

leg curl ss with leg ext.
3x10-15 on each

45 degree hypers ss with side bends
bwx10 60x10
bwx10 50x10
bwx10 50x10

prone db hold
30x2 min, 2 min
25x2 min

9/14
decline bench (all benching will be done close grip unless other wise stated for now)
45x15
95x10
135x10
185x10
225x10
205x10

neutral pullups
bwx6,6,6

db row
60x8
80x8
100x8
115x8

low machine row
100x10
140x10
160x10, 120x10, 80x10 drop set

wide pulldowns
100x10
140x10
180x10
200x6, 160x6, 100x10

hi cable row
90x10
100x10,10

shrugs ss with hypers
(80’sx25 bw+25x10)x2

1 mile run after

feel free to ask questions or post comments etc…

9/15 arms and some shoulders

warmup: 12 min. on bike

seated db curl (reps per arm)
20’sx8
30’sx8
40’sx6
50’sx6,6

rope extension (the cables in my gym seem to be about half the weight of normal cables as tghey use duel handled bullshit so these weights are whatever)
30x20
45x15
65x12
30x20

barbell curl
65x8
85x8
95x8
75x8

incline ez bar etension (bar weight not included)
20x15
40x15
50x15
60x15
50x15

cable curl
30x12
50x12
65x12
30x15

tricep dip machine (actually extremely good for a life fitness machine, very little shoulder stress but alot of tricep work you would expect from a dip movement)
130x20
170x20
230x20
250x20, 150x12, 90x12 drop set

side lateral ss with front lateral
20’sx8 20’sx8 five super sets

arm finisher
pinwheel’s ss kennelley’s
25’sx20 25’sx15
25’sx20 25’sx12

recovery day:
30 min on elliptical 15min foward 15 min backwards

chest press
90x15,15,15

shoulder press
50x15,15,15

neck harness
25x50,50

retractions
70x12
50x12,12

facepulls
30x25,25

zercher pin squats from #13
135x1
165x1
185x1
205x1
225x1
245x1
265x1
285x1
315x1,1,1 more than i thought id get on these for the first time
225x5

speed pulls
225x1
255x8 singles

GHR
bwx8,8,8

45 degree hypers ss with side bends
bwx12 60x12
bwx12 65x12
bwx12 70x12

leg curls leg extensions
3x12 each

solid solid training day, i think im going to put wide front squats after heavy deads on mondays.

Good to see you’re back and putting in work
keep it up i’ll be following

[quote]Raw Meat wrote:
Good to see you’re back and putting in work
keep it up i’ll be following[/quote]

thanks, i think i finally fixed my hip enough to do wide front squats, they felt great with the bar and with the wieght i was able to handle on the zerchers first try gives me hope that i can get back to a 300+ regular type of squat, minus the shoulder not liking back squats. Well see on monday.

bench
45x20
135x3
165x3
185x3
205x3
225x5,5,5 +2 reps per set from last week

neutral militaries (dbs)
25’sx15
40’sx15,15

wide pulldown
100x15
120x15
140x15

prone hold
40x 2 min, 2 min

incline ez bar skullcrusher (bar weight not included)
50x15,15,15 ss with plate raises 25x15,15,15

retractions ss with smith shrugs
40x15 110x20
40x15 200x20
40x15 290x20

rope culr ss with underhand extension
35x15 50x20
30x15 50x20
30x15 50x20

back extensions
3x15

10 min on elliptical

weight, height?

6’ 4.5’’
255 give or take.

deads
135x5,2
225x2
275x1
315x1
365x1
405x5 signles (95% of max)

wide fron squats (first time on these)
95x1
135x1
165x1
185x1
205x1, ill keep working on these they felt good

goblet squats
60x20
70x20
60x20

leg extensions/curls
3 sets/ 1 set, some bitch stole my machine while i was trying to superset, i even left my stuff near it… fuck people who dont know what they are doing.

side bends
60x12
70x12
75x12

neck harness ss wih back extension
25x50 190x15
25x50 210x15

For being that fucked up, your pretty damn strong haha.

Glad to see your back posting!

[quote]BlackLabel wrote:
For being that fucked up, your pretty damn strong haha.

Glad to see your back posting![/quote]

hell yeh, it seems to all be falling back into place now, ill be looking to get that three plate bench and five palte pull back asap!

decline bench
45x10
135x10
185x10
225x12 +2

neutral chins
bwx8,7,7

db rows
up to 115’sx8 cut it short necks a bit strained so i figured i get a contrast shower in and toke it up to relax it

30 min elliptical- did varying resistances, increasing throughout the workout it was pretty intense and felt good

neck shoulder shit
harness: 10lbsx50,50,50 retracctions: 40x15 70x15 prone holds 30lbsx2,2min.

neck is feeling good, my joints needed a break to begin with so hopefully after this weekend ill be recovered enough to start pounding away again.

deads:
135x10
225x1,1
275x1
315x1
365x1
405x1 PR with no belt
425x5x1

squats- i can finally regular squat again!
135x2
185x2
225x1
275x1 - starting max
245x3x1
135x10,10

ghr’s ss with neck harness
bwx3x6 25x4x25

side bends
60x10 70x10 80x10

called it a day and a good one at that

push press
45x10
95x5
135x1
155x3x3

wide pulldowns
100x20
160x10
220x8
180x10,10

hammer strength low row
90x10
180x10
270x10
180x15

modified vbar pulldown
100x15
140x12,12
120x12

wide cable rows
140x12,12,12

strict smith row
70x12,12,12

pullovers
40x20,20

neck harness ss with prone holds
25x4x25 40x3x1 min

back extensions
170x20,20

seated db curls ss with neck harness
25’sx12 25x35
35’sx10 25x35
45’sx6 25x35
55’sx6 25x35
50’sx6

underhand cable ext.
20x20
30x20
50x20
65x20
80x20

Barbell curls
45x10
75x8
95x8,8

incline skull crushers (does not include ez bar wiehgt)
50x12
70x12,12
50x12

hammer strength preacher curl machine
45x15
70x12,12

dip machine
150x10
190x10
230x10
270x10

side laterals ss with front laterals
20’sx8,8
25’sx2x8,8
20’sx2,8,8

cable curls ss with one arm cable ext.
30x15 15x12
50x15 20x12
65x12 25x12
65x12 25x12
50x12 25x12
30x15 20x12

face pulls
30x25
40x20,20

30 min. elliptical

speed pull singles supper setted with pin squats with light band resistance
worked up to
255x6x1 deads
185+bands(20-40lbs at top)x6x1 squats

zercher pin squats
worked up to 275 for a single, i was very fried from all the speed stuff so i push to hard
worked in 25x3x45 on the neck harness in btw sets.

stiff legged deads
135x12
185x12,12

leg curl
100x3x10

leg extension
100x3x15

db swings ss with side bends
30x20 60x20
40x20 50x20

[quote]bignate wrote:

necks a bit strained so i figured i get a contrast shower in and toke it up to relax it [/quote]

Drugs are bad, mk.

[quote]BlackLabel wrote:

[quote]bignate wrote:

necks a bit strained so i figured i get a contrast shower in and toke it up to relax it [/quote]

Drugs are bad, mk.[/quote]

hahaha, weed aint a drug, its just a plant :slight_smile:

Anyways, no training this weekend, went to see a show in NH to support my friends local band, it was a pretty sick line up:
Crypter
Candy Stripper Death Orgy
Lengues Nocturne
Pathology
Vader
Immolation.

get back at it tomorrow