T Nation

Power and Olympic Lifting - The Squat Rack


#1

In October of 2015, I was in an accident. As a result of this, I had to go through seven surgeries. I had five on my right foot and one (labrum) on each shoulder. I am 6’2" and weighed 262 lbs at my highest weight.

My last surgery, right labrum, was in August of 2017. I have been working out since the beginning of October.

I am going to try to figure out what I need to do for fitness and use this thread as a daily log. If you have any advice, let me know.

Goals: I want to gain strength. I want to feel like I am put back together again. Weight wise, I’d like to see 1000lbs between my Bench, Squat, and Deadlift by the end of this log.

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#2

I will attempt to write here daily.

Morning Weight (0700): 247.2 lbs
nutrition:

I made a loaf of almond bread (low carb), ground chicken patties, and some avocado. I ate around 3000 calories between breakfast and lunch.

Workout:

To Come


#4

11/15/2016
I didn’t workout yesterday. I have some minor nerve damage in my Long Thoracic Nerve and I did not feel like working out. That probably sounds terrible, but I really wasn’t up to it. Today, I had my second physical therapy session. By the end of it, I could actually lift my right arm above my head.

I ate two chicken tacos for lunch with some cheese sauce. Probably not the healthiest thing. That will be my only meal for the day.

Dinner - I did not eat healthy. I guess you could say that weight loss isn’t my biggest goal right now?

Workout:

ATG Back Squat - 3 x 10 @ 135 lbs
Lunges - 3 x 10 (each side) @ 40 lbs (20 lb dumbell in each hand)
Abducter - 3 x 10 @ 110 lbs
Adducter - 3 x 10 @ 110 lbs
Leg Extensions - 1 x 10 at 50 lbs (slow negative for burn)
Push up position plank - 2 x 60s
Swimming kick board - 50 m
Swimming front crawl - 50 m
Swimming side crawl - 100 m


#5

11/16/2017

I am always open to suggestions. I will post videos in the future for form. I have broken my days into Upper body pull and push and lower body pull and push.

Today is a fast day. I won’t eat until the sun goes down.

For Dinner, I ate sushi, crab salad, and some egg rolls.

No workout.


#6

11/17/2017

For lunch, I ate 3 empanadas and has a sugary drink (my bad)

Workout:

Hang Cleans - 3 x 4 @ 115 lbs
Cable One Arm Standing Bench Press (elbow high) - 3 x 5 @ 5 lbs (Serratus anterior)
Pull ups (I weigh 247 lbs and I was assisted with 200 lbs) - 2 x 10
Pull up plus (I weight 247 lbs and I was assisted with 200 lbs) - 1 x 10
Bent over one arm dumbell row - 3 x 10 @ 25 lbs
Single Arm Seated curl - 3 x 10 @ 25 lbs
Push up position plank - 2 @ 60s

BIG NEWS! For the first time in… forever? I was able to contract my right lat and serratus anterior! This has been a long journey and I still have a long journey ahead of me, but that is really exciting for me.


#7

Why? I would hate having to fast


#9

I just wasn’t hungry and I knew I wouldn’t be. I’m just marking what is happening. I would have changed it if I had eaten. :slight_smile:


#10

11/18/2017

I ate two tacos and a quesadilla for lunch.

I ate some mac and cheese and grilled chicken with milk for dinner.

Workout:

Romanian Deadlift 3 x 10 @ 135 lbs
Single Leg Romanian Deadlift 3 x 10 @ 25 lbs
Leg curl on all four 3 x 10
Side leg raises 3 x 10
Side leg raises, leg back farther to work lower back 3 x 10
Lunges 1 x 10 @ 20 lb dumbbells

This was my first attempt at a hamstring glutes workout. I’d love to hear about better exercises.


#11

11/19/2017

I took the day off but I walked around the renaissance festival for around 3.5 hours.


#12

11/20/2017

Diet:

I ate at a buffet (country club style buffet so steamed veggies, chicken, etc) for lunch.

I ate two bahn mis for dinner with a beer and a root beer.

Workout:

Bench Press 3 x 10 @ 145, 140, 140 lbs
Incline Press 3 x 10 @ 130, 125, 120 lbs
Cable One Arm Standing Bench Press (elbow high) 3 x 10 @ 10 lbs
External Shoulder Rotation 3 x 10 @ 5 lbs (right) 10 lbs (left)
Internal Shoulder Roation 3 x 10 @ 10 lbs (right) 15 lbs (left)
Bench Flys 2 x 10, 1 x 8 @ 30 lbs
Assisted Pull Up Plus (Serratus Anterior) 3 x 10 @ 150, 140, 130 lbs
Cable Tricep Extensions 3 x 10 @ 35 lbs
Seated Ab Rotation Machine 3 x 10 at 30 lbs


#13

11/21/2017

Diet:

I ate a club buffet again…

For dinner I ate a steak, salad, and steamed veggies with some milk.

Workout:

Front Squat 3 x 10 @ 95, 95, 85 lbs
Lunges 3 x 10 @ 35 lb dumbbells
Side Leg Raises 3 x 10
Lower Half Superman 3 x 10
Side Squat/lunges 1 x 10 BW
Slow Leg Extensions 3 x 10 @ 70 lbs
Decline Crunches/Back Extension rotation 6 x 10
Swimming Kick Board 2 x 50m
Swimming Side Crawl 2 x 50m (It is engaging my serratus anterior and lat. It feels amazing)


#14

11/22/2017

Diet:
Not… the… healthiest…

I went to the rockets game! I watched them dominate the game!!! I walked three miles to get there and back home. Aside from that, no working out.


#15

11/23/2017
Weight: 248.2 lbs

Diet: Thanksgiving…

Workout:

Hang Clean 5 x 1, 3 x 4, 3 x 1 @ 115 lbs (Worked on form and posted video in beginners section)
Cable One Arm Standing Bench Press (elbow high) - 3 x 10 @ 10 lbs (Serratus anterior)
External Shoulder Rotation 3 x 10 @ 5 lbs
Internal Shoulder Roation 3 x 10 @ 10 lbs
Pendlay Row: 1 x 10 @ 115 lbs 1 x 10, 1 x 5 @ 135 lbs
Assisted Pulls ups (Assisted 112 lbs) 1 x 10


#16

11/24/2017

Morning Workout:

ATG Squat 5 x 5 @ 135 lbs, 145 lbs, 165 lbs, 175 lbs, 175 lbs (Tired)
Romanian Deadlift 4 x 5 @ 135 lbs, 155 lbs, 185 lbs, 185 lbs, 185 lbs (Great hamstring burn)

Afternoon Workout:

Bench Press Barbell 5 x 5 @ 135 lbs, 155lbs, 185 lbs, 185 lbs, 185 lbs
Incline Press Barbell 5 x 5 @ 135 lbs, 155lbs, 155 lbs, 135 lbs, 135 lbs

Exhausted!!

If anyone has any advice, let me know. I had to decrease my incline weight because my right lat and serratus anterior began to give out. They were exhausted, which is great news! I hope that, in the next few months, I have no issues with my serratus or lat and they are back up to what the left side can do!


#17

11/25/2017

Morning Workout:
Pendlay Rows 1 x 5 @ 135lbs, 4 x 5 @ 155 lbs (That was more difficult that I would have liked)
Kneeling Cable Pull Down 5 x 10 (Focused on contracting my lats)
Cable One Arm Standing Bench Press (elbow high) - 3 x 10 @ 7.5, 10, 12.5 lbs (Serratus anterior)

My focus is on my right lat and serratus Anterior. I can feel them start to grow and come back but I am still a bit nervous and frustrated that LTN was damaged causing them to completely atrophy. :angry:

I would greatly appreciate any input that anyone has to work these muscles more effectively.

Afternoon Workout:
Front Squats 1 x 5 @ 115 lbs (too heavy) 4 x 5 @ 95 lbs

This exhausted my back. My right lat is suffering…


#18

Hey man, glad to see your interests in OL & PL!

You asked for suggestions…

I don’t know how how much you are limited by your injuries/accident, but if your goal is OL/PL, my suggestion would be to simplify. You can make waaaay more progress at a beginner level with more compound exercises than with unilateral or single joint movements.

More bench / squat / deadlift / squat / snatch / squat / clean. Also consider squatting since it carries over best. Rows are ok, pulls up good, cable bench / fly… not so important.

Also, out of personal bias… let’s see some snatch and some cleans from the ground with jerks!


#19

If you’re trying some stuff anyway, try out “Kelso Shrugs.”

Its kind of an “idea” more than a lift. You set up like you would for a row, or a chin up/pulldown, then you just keep your arms straight and squeeze your shoulder blades down, or back, or together. Whichever way hits your lat/serratus. People go crazy, bench press shrugs, dip shrugs.


#20

The reason I do the fly’s and cable bench is to work the muscles that completely atrophied due to my LTN damage during my right labrum surgery. I can’t do snatches or jerks yet because my right lat and serratus anterior are atrophied. I can’t even lift my right arm above my head (with no weight) without some discomfort.

I will get there. I used to snatch sets of 185 lbs and clean sets of 225 lbs. :slight_smile: Those are my favorite lifts.


#21

The kelso shrug is what I call a pull up plus! I think I will try this cable version though. It is easier to lift using the cables than to try to do an assisted pull up plus!

The reverse shrug is what I call a pull up plus. I call them these things because the physical therapists refer to them with these names.

Thanks all!


#22

11/26/2017

Rest Day!!!