T Nation

Modi: Startin' from Scratch


#1

Well, since I haven't posted in my old log: http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/modis_log for about a month, it's time to start over.

I've been fighting one injury after the next, so I'm putting powerlifting on the back burner because I just can't seem to train intelligently that way right now. As soon as one injury starts to heal, I push it too hard and set myself back. First I started with a major adductor strain w/adhesions that took 6 months of PT to resolve. In the process of compensating for the right adductor, I did the same thing to my left glute, and spent another 6-8 months rehabbing that.

Then I had what I thought was a hernia, but I guess we're calling it a lower abdominal strain for now. Next I strained some intercostals that hurt everytime I Squatted, DL'ed or did any mid/upper back movements. And most recently I inflamed my right elbow tendinitis so bad that I resorted to using wrist straps for the last 4 weeks of my training. I took two easy weeks and then last week was medium.

For the next 4 months I'm going back to where I started 4 and half years ago, before I started PL'ing. This will force me to stay in a higher rep range and methodically work back towards the heavy stuff.

I'm going back to HSS-100.


#2

I'll be setting the HSS-100 program up as follows:

Mon: Shoulders
Tues: Squat/Quads
Wed: Bench
Thurs: Back (upper and lower)
Fri: Bi's & Tri's

For those that don't know HSS-100, it's one of CT's programs.

H-Heavy
S-Superset
S-Special exercise
100-100 rep set

Each month has it's own number of sets, reps an rest time for each exercise. I'm listing the sets, reps and rest for my own future reference.

1st month:
Heavy: 4-5 sets, 6-8 reps, 90-120 sec rest
Superset: 3 sets, 10-12 reps, no rest
...3 sets, 8-10 reps, 60-90 sec rest
Special Ex: 3-4 sets, 10-12 reps, 45-60 sec rest
100: 1 set, 100 reps, done

2nd Month:
Heavy: 4-5 sets, 4-6 reps, 120-150 sec rest
Superset: 3 sets, 6-8 reps, no rest
...3 sets, 8-10 reps, 60-90sec rest
Special Ex: 3-4 sets, 8-10 reps, 45-60 sec rest
100: 1 set, 100 reps, done

Week 3:
Heavy: 4-5 sets, 8-10 reps, 60-90 sec rest
Superset: 1-2 sets, 10-12 reps, no rest
...1-2 sets, 8-10 reps, no rest
...1-2 sets, 12-15 reps, 60-90 sec rest
Special Ex: 3 sets, 12-15 reps, 45-60 sec rest
100: 1 set, 100 reps, done

Week 4:
Heavy: 5-6 sets, 1-3 reps, 150-180 sec rest
Superset: 3 sets, 4-6 reps, no rest
...3 sets, 6-8 reps, 60-90 sec rest
Special Ex: 3-4 sets, 6-8 reps, 45-60 sec rest
100: 1 set, 100 reps, done


#3

04/11/11 - Accumulation Phase Week 1 Day 1 (Shoulders)

H) Barbell Shoulder Press
45x8,95x8,135x8,165x6x5

S1) DB Lateral Raise
20x12x3

S2) DB Shoulder Press
50x10x3

S) Cable X Upright Row
50x12x4

100) Band Pullaparts
Orangex100

I started light today, I don't want to be missing reps on week one of any of the phases, and I also forgot my elbow sleeves, so I didn't know how heavy I could go before lighting up my tendinitis. It felt good to be training with a purpose. I will be doing more training at a commercial gym than normal because I need access to a variety of equipment. Nice change of scenery.


#4

04/12/11 - Accumulation Phase Week 1 Day 2 (Squat)

H) Squat
...225x8x5

S1) Leg Extension
...140x12x3

S2) Leg Press
...450x10x3

S) Bulgarian Split Squat
BWx10x3

100) Ab/Ad
8x50+50

I will add 40-50lbs a week on Squat, just to ease into it. I just don't need to aggrivate the abdominal strain right now. Obviously they felt light and quick. The first couple supersets of Leg Ext/Leg Press weren't that bad, but the third one started to take it's toll. I haven't supersetted legs in a long time. I'm not sure about the Bulgarians for my Special Exercise, I may do some kind of Step up instead. I did Abduction and Adduction for 50 reps each for a little rehabby stuff.


#5

I here ya on the injury front. Only I manage them with mediocre weights. Ha.

Good luck.


#6

Your still strong as fuck.


#7

Thanks guys. If nothing else, at least it's good to be back training with a purpose. I haven't trained with timed rest intervals in quite a while. What feels like a relatively easy weight on the first set is kicking my ass by the 4th and 5th sets.

04/13/11 - Accumulation Phase Week 1 Day 3 (Bench)

H) Bench Press
...255x8,8,8,8,6

S1) Incline DB Fly
45x12x3

S2) Incline DB Press
45x10x3

S) Perfect Pushups
10x3

100) Cable Crossovers
20x100

Wow. 255 for 8 felt like a warmup set for the first two sets. The next one felt about right. The 4th one felt really hard, and I only got 6 reps on the last set. This should improve pretty quickly once my body adjusts to the shorter rest, but right now it's a reality check.

I couldn't think of anything else to do for the 100 rep set, so I did Cable Crossovers. I never felt it in my chest, but my right biceps tendon lit up at about rep number 40. I closed my eyes for the next 60 reps.


#8

That's how it starts, first its injury, then its changing the workout routine, and then you find yourself on stage wearing tight speedo's posing...LOL,

Hey man, glad to see you are back. Good luck with the healing process, it sucks..


#9

Haha. No way. Speedo's and me don't mix.

04/14/11 - Accumulation Phase Week 1 Day 4 (Back)

H) Low Pull
...150x8x5

S1) DB Pullover
60x12x3

S2) Cybex Functional Trainer Lat Pulldown
110x10x3

S) Blast Rows
12x3

100) Rear Delt Pullaparts
Orangex100


#10

04/16/11 - Accumulation Phase Week 1 Day 5 (Bi's & Tri's)

A) EZ Curl
+70x8x4

B) Concentration Curls
35x10x3

C) Nose Breakers
+70x10x3

D) Rope Pushdown
60x10x3

I decided against HSS-100 for Bi's and Tri's and stuck with a more traditional set/rep. I trained at home and didn't have a whole lot of variety today.


#11

04/18/11 - Accumulation Phase Week 2 Day 1 (Shoulders)

H) Barbell Shoulder Press
45x8,95x8,135x8,165x8x5

S1) DB Lateral Raise
25x12x3

S2) DB Shoulder Press
55x10x3

S) Cable X Upright Row
60x12x4

100) Medial Delt Band Pullaparts
Orangex100

I felt pretty good today. I'm so used to Squatting on Mondays, that I forgot today was a shoulder day. I didn't bring my elbow sleeves to the gym, but the tendinitis didn't bother me at all.

I increased the weight on all exercises today. I will probably do the same increase again next week, but leave side delt raise at 25lbs and increase to 12 reps each


#12

04/19/11 - Accumulation Phase Week 2 Day 2 (Squat)

H) DB Lunge
...60'sx8x5

S1) Leg Extension
...175x12x3

S2) Leg Press
...500x10x3

S) Single Leg Squat
BWx10x4

100) Ab/Ad
9x50+50

I couldn't get a Squat rack today. Now I remember why I hate commercial gyms. Just keep telling myself "lunges are good for me, lunges are good for me."

I increased the weight on everything else. Still feeling pretty good. I was doing the inner/outer thigh machine by someone I know. I tried explaining that I was doing it for rehab on my groin/glute tear as he tried whipping out his cell phone camera. Luckily I was quicker, and there is no hard evidence that I was using a "girl machine" as he put it.


#13

04/20/11 - Accumulation Phase Week 2 Day 3 (Bench)

H) Bench Press
...255x8,8,8,7,7

S1) Incline DB Fly
50x12x3

S2) Incline DB Press
50x10x3

S) Perfect Pushups
12x4

100) Tubing Crossovers
redx100


#14

04/21/11 - Accumulation Phase Week 2 Day 4 (Back)

H) Low Pull
...160x8x5

S1) DB Pullover
65x12x3

S2) Cybex Functional Trainer Lat Pulldown
120x10x3

S) Blast Rows
12x4

100) Rear Delt Pullaparts
Orangex100

I felt good today. I ended up training a few hours later than usual due to a hectic day, and wasn't sure how I'd squeeze a workout it, but my day opened up, and my energy was good. I bumped the weight up on everything and still felt solid.


#15

04/23/11 - Bi's & Tri's

A) EZ Curl
+50x12
+70x10x4

B) DB Curl
35x12x3

C1) Nose Breakers
EZ+70x12x3

C2) Close Grip EZ Press
EZ+70x10

D) Rope Pushdown
70x10x3

Eh. I was hungover and felt worse than I looked. Better effort than expected considering.

04/25/11 - Accumulation Phase Week 3 Day 1 (Shoulders)

H) Barbell Shoulder Press
...175x8x5

S1) DB Lateral Raise
25x12x3

S2) DB Shoulder Press
60x10x3

S) Cable X Upright Row
60x12x4

100) Medial Delt Band Pullaparts
Orangex100

Shoulders felt strong today. I will up these again to 185 next week. I don't think I can go to 30's on the lateral raise without a bad cheat, so I will keep these where they are. I'll bump the DB Shoulder Press to 65's next week. Normally this wouldn't be a problem, but supersetting them with lateral raise is definitely more challenging.


#16

04/27/11 - Accumulation Phase Week 3 Day 2 (Squat)

H) Squat
...275x8x5

S1) Leg Extension
175x12x3

S2) Leg Press
540x10x3

S) Bulgarian Split Squat
15'sx10x4

100) Ab/Ad
10x50+50

Legs felt good today, but I could feel the abdominal strain wanting to flare up. I had to be very strict with body position not to reaggrivate it. I decided that as much as I hate the Bulg split squat, it's a very effective exercise, and I'll keep doing them.


#17

Looks like training is going very well. Are you still doing PT?


#18

Nope. I flunked out (ran out of insurance visits), and my PT moved away.


#19

04/27/11 - Accumulation Phase Week 3 Day 3 (Bench)

H) Bench Press
...255x8,8,8,8,7

S1) Incline DB Fly
50x12x3

S2) Incline DB Press
50x10x3

S) Med Ball Pushups
10x3

100) Tubing Crossovers
redx100

I don't seem to be progressing here. I may have to move my Bench day to Mondays, and move Shoulders to Wed. Benching two days after overhead pressing is getting me nowhere.


#20

04/28/11 - Accumulation Phase Week 3 Day 4 (Back)

H) Low Pull
...165x8x5

S1) DB Pullover
65x12x3

S2) Cybex Functional Trainer Lat Pulldown
120x10x3

S) Blast Rows
12x4

100) Rear Delt Pullaparts
Orangex100