TCam's Log - The Road to Elite

Training Logs
881

Rebuilding - Week 7 - Day 1-2

Tuesday

Sumo w/ Bands - Belt/Straps:
3x10x405+90 (Lights)

Belt Squat:
10x90
10x135
2x10x180
10x135

Front Foot Elevated Split Squat:
3x10/10xBW+50

Standing Single Leg Curl:
15/15x"6/18"
15/15x"8/18"
15/15x"10/18"
15/15x"12/18"

Later played Man Hunt, which is like tag/hide-n-seek game and I pulled my left hamstring. I was able to keep playing and running at like 60% speed, so it’s not too much of an issue. Just add it to the pile. lol

Wednesday

Including all sets because this was another workout with my bodybuilder friend. This was his arm day, minus the DB bench that I did on my own.

A1 | DB Bench:
15x30s
12x60s
2x10x90s
20x90s

A2 | Barbell Curls:
12x65
12x85
10x105
10x105 + 10x85 + 15x65 - Drop set

Triceps Pushdown:
15x32.5
12x55
10x70
8x77.5

Hammer Curl:
12x30s
12x45s
10x55s
8x60s

Band Overhead Triceps Extension - EZ Bar Attachment:
15xLight
2x12x2 Lights
12x2 Lights + Mini

B1 | EZ Bar Seated French Press:
10x75
12x95
10x115
12x115

B2 | Concentration Curls:
15/15x30
12/12x35
12/12x40
10/10x45

C1 | Cable Preacher Curls:
15x25
12x40
12x55
20x25

C2 | Cable Kickbacks:
12/12x20
3x12/12x25

I’ve never come close to doing this much volume for arms. My pump was pretty much done growing after the first curl variation, so I just sort of maintained it for the rest of the time. I don’t know how to bodybuild. But this was fun and I would do it again. I basically just don’t have any big movements I can do at the moment, so I’ll keep trying out other things. The DB bench felt much better than barbell bench has, so I’m going to stick with that for a while and see if they help my shoulder issues.

1 Like
882

Rebuilding - Week 7 - Days 3-4

Friday

Lat Pulldown:
15x"9"
12x"12"
10x"14"
8x"16" - This was pretty damn heavy, so these numbers were not multiples of 10

DB Incline Row:
15x80s
3x12x100s

HS Iso-Row - Unilateral:
15/15x90
12/12x135
10/10x160
10/10x175

HS Supinated High Row - 5 Ct Eccentric:
3x6/6x90

Machine Dips:
15x90
12x180
10x180

Cable Rear Delts - Unilateral:
15/15x20
2x15/15x30

This workout was done at the school gym instead of the usual gym in order to save time before leaving town. It was alright for a back day thing, now that I’m learning how to structure bodybuilding style workouts. Looking forward to powerlifting again though.

Sunday

Squat w/ Belt/Oly Shoes:
6x6x315 - No hamstring issues

Lying Leg Curl:
15x70
3x70 - Right hamstring cramp lol
2x15x50

Split Squat w/ Band Hip Ext Rotation:
4x10/10xBW+50 - Band thing is just putting a band around my working knee so that it’s trying to pull me into internal rotation/valgus and making sure I don’t let it

Machine Lat Pulldown:
3x12x170

Band Single-Leg RDL:
3x10/10xAvg - This was just for my pulled hamstring basically. Felt alright, but not completely healed. Band was around the hips

Cable Ab Pulldown:
3x12x105

This workout was done at a Gold’s Express because I pulled up to my usual gym at 4 and they were closing early, I guess for Labor Day, which wasn’t today. But fine. Didn’t realize it was a Gold’s Express til I was in there and there was only 1 squat rack and 4 smith machines. But it worked out fine, just had to cut my depth slightly to not hit the rack, which works my control weakness anyway. The pulled hamstring was fine during the squats since the strain is distal, near the knee, not at the hip. I wore the Oly shoes just to make sure I was putting the pressure on my quads to do the work, but it felt pretty good. I will likely switch between Olys and flats while I come back to heavier weights to figure out which is better for my new stance.

Spent Friday and Saturday night in Athens, GA having fun and partying. Woke up on the couch Saturday night a few times with calf and hamstring cramps, so I wasn’t surprised by the cramps on the leg curls.

1 Like
883

Word? That’s where I live.You come for the game?

884

Oh cool! You going to UGA?
I was there with some of my classmates (I’m in PT school in Augusta) that went to UGA. I’m a U of Alabama alumnus, so I wasn’t necessarily there to go to the game, but to hang out at bars and watch all of them. Super fun city.

1 Like
885

I got you. It’s always interesting to me when I find people on here near Athens. Good luck on PT school man. I was going that route, but being out of school so long, it’s be a minute before I graduated.

I’m transferring in the summer. I took about 5 years off school (family issues, money, etc) and started back last year. I started going to Athens tech to get my core out of the way and tuition there is only like two grand a semester so it’s way cheaper for the same shit essentially. I love it, but I wouldn’t mind moving after I finish school. I’ve lived here forever so it gets old after awhile going to the bars you’ve been going to since you were in high school and seeing the same burn outs year after year.

886

Lol yeah, I think every college town is like that. It was funny being with groups of people that knew the area and would describe the some of the shittier bars we avoided.

I gotcha though, man. I was out of school for 4 years before getting into this program, so I feel you. Good luck to you as well.

1 Like
887

Rebuilding - Week 8 - Day 1

A1 | Blackburns - Random Pattern:
5x0:20x2.5s

A2 | DB Bench:
12x60s
12x80s
3x10x100s

DB Incline Bench:
12x60s
12x70s
12x80s

Seal Row:
10x185
3x8x225 - Hooked first set, straps for the other 2
25x135

Incline EZ-Bar Skullcrushers - 3 Ct Eccentric:
3x15x75

Lying Incline EZ-Bar Curl:
3x12x75

Push-Ups - Juarez Valley 10 - Forward and Back:
10, 1, 9, 2, 8, 3, 7, 4, 6, 5, 6, 5, 7, 4, 8, 3, 9, 2, 10, 1 - Explained below

Band Facepulls:
2x12xDbl Mini

Band Lower Trap Thing:
2x12/12xDbl Mini

This was pretty productive and fun. Not much to explain other than the push-ups, so here: If you YouTube “Josh Bryant Juarez chest”, it’ll come up. Basically, you do 10 push-ups, get up and walk 8 ft, then do 1 push-up, then go back and do 9, then 2, and so on until you get to 6 and 5. I was on a very slight incline because of the pavement I was on, so it wasn’t too hard to get there. I decided to just reverse it and it got really hard on the pecs by the end. If I count right, that’s 110 push-ups and it took like 4 minutes.

888

Rebuilding - Week 8 - Day 2 - Wednesday

Squat w/ Belt - Oly Shoes:
2x315
2x2x405
2x425
2x455 - First time above 425 in a long time

Beltless Pin Squats - Slightly above parallel:
6x4x315

Beltless Sumo Deadlift - Straps:
7x3x405 - All very easy, working on getting the torso upright
1x495 - Add belt
1x585 - For fun and testing the torso position

Standing Single Leg Curl:
15/15x"8/18"
15/15x"10/18"
15/15x"12/18"
15/15x"14/18"

Hollow-Body Holds:
3x0:20xBW+15 - Need to get back into direct ab work

Also played volleyball on this night and Thursday, so some jumping and shit. This workout was good. Getting 455 back on the bar makes me feel hopeful at least. The first rep was clean and the second I went slightly too deep and lost my upper back, but it wasn’t horrible. Still not sure if I prefer the Oly shoe to the flats, so I’ll just keep switching around, if not just to have different stimuli.

Deadlift felt good too. The 585 wasn’t the fastest I’ve moved it, but I had no doubt that I would get it. Not bad for having pulled my hamstring last week. I guess that’s fine for lifting now.

889

Rebuilding - Week 8 - Day 3-4

Saturday

Lat Facepulls:
3x20x105

DB Floor Press:
3x10x105s - Paused
20x105s - TnG, got real hard around 17

A1 | Single-Arm Standing DB Press:
3x10/10x50

A2 | Lat Pulldown:
12x165
3x10x180

Decline Chain Triceps Extension:
3x15x36s - 4 chains total, used grenade balls isolaterally

Lateral Raise:
3x10/10x30 - Semi-paused at top and controlled down

DB Lying Y, I, and Rear Delt Fly:
3x15/15x15s - Did 15 reps of Ys and Is total and then 15 reps of flies

Another decent bench day with the dumbbells. I know I couldn’t do a set of 20 with 210 on a barbell without a bunch of discomfort, so it’s nice to be able to do it with dumbbells without any issues. I’ll just stick with them for a few weeks, if I can keep progressing.

Standing DB press felt like utter shit, but especially on the left side, so I may need to do those as a rehab movement.

Sunday

Belt Squat:
3x12x45

Squat w/ Bands - Belt/Flats:
4x2x315+105 - 2 lights
4x2x365+105

Beltless Conventional Deadlift - Straps:
5x5x405

A1 | Straight Leg Banded Sit-Ups:
4x20xMini

A2 | Banded Belt Squat:
15x90
3x15x90+Dbl Light

A3 | Reverse Hyper:
4x12x95 - Just used weight that was already on it

Really happy with how these squats went today. All of the reps were smooth and explosive once I got out of the hole. I will absolutely need to include things like a box, pauses, and other variations to strengthen that position though. But anyway, it was nice to walk out 470 at the top without any issues.

My back was feeling a little iffy and I didn’t want to push the hamstring in the conventional position, so I went pretty light on deadlifts and focused on keeping everything solid.

890

Rebuilding - Week 9 - Day 1

Feet Up DB Bench:
12x80s
10x100s
3x10x110s

Incline Bench:
4x8x185 - Shoulder hurt with my comp grip, but a finger width in felt fine

Machine Supinated Lat Pulldown:
15x90+2 dbl minis
2x8x180+2 dbl minis
2x8x180

Machine Lat Facepull:
4x15x90 - This was done on the same machine, I just turned around. Felt pretty good

A1 | Chaos Push-Ups:
3x12

A2 | DB Curl:
3x12x40s

B1 | Prone Incline DB Curl:
3x12x40s

B2 | DB Rear Delt Fly:
3x15x30s

More weight added to DB bench. The feet up position doesn’t seem to change my strength much, but I’m sure at some point balance would become an issue. I wore my elbow cuffs because my right triceps was hurting again for whatever reason, but it did not effect me during any lifts. Just decided against any AMRAPs or anything like that.

This was the first time in a couple of weeks that I used a barbell for a press. I think I’ll need to bring my grip back in for benching once I get back into it and then work my way back out while making sure my rotator cuffs are strong.

891

Rebuilding - Week 9 - Days 2-4

Wednesday

2" Sumo Block Pull - Belt/Straps:
3x495
3x585 - Like nothing
1x635
1x675 - 25 lbs more than anything I’ve ever lifted. Easy
1x725 - 75 lbs more than anything I’ve ever lifted! Video below

SSB Squat:
5x6x295 - Some of these were paused

Belt Squat:
3x20x90

A1 | Cable Ab Pulldown:
3x12x105

A2 | Band Pallof Press:
3x10/10xDbl Mini

Couldn’t be happier with the 725 pull and also the speed of 675. Sumo block pulls are clearly an overload movement and I don’t think I’ll ever go over 2 inches for them, because 112% of my 1RM is enough overload. But I’m still super happy with being able to move 7 and a half plates.

https://www.instagram.com/p/BY_xhKGAo2k/

Friday

Machine Lat Facepulls:
3x20x90

Incline DB Bench:
4x12x75s

Cable Low Row - Wide Pronated:
15x120
12x150
10x180
8x210
6x240 + 10x180 + 10x150 drop set

HS Single Arm Iso-Row:
3x10/10x115

Crossover Lat Pulldown:
3x10x120

Triceps Pushdown - Controlled Eccentric:
3x12x55

A1 | Cable Shoulder External Rotation:
3x10/10x10

A2 | Cable Shoulder Internal Rotation:
3x10/10x10 - The shitty shoulder hurts more on this than the external, so that’s interesting

Shoulder was hurting coming into this and the DB press didn’t help, so I just focused on back work. The internal rotation issue would likely mean a subscapularis issue, if it’s not the biceps tendon that I’ve thought it is. Will be assessing.

Saturday

Reverse Band Squat w/ Belt - Light Bands (-40) - Oly Shoes:
3x405-40
3x3x455-40
3x3x405-40 - Soft paused

2.25" Deficit Conventional Deadlift - Beltless/Straps:
4x8x315

KB Swing w/ Hips Banded:
2x20x70+Avg

A lack of sleep and a hangover did not help this workout, but squats were decent. My left hip was feeling rough by the 3rd set with 455, so I just dropped the weight. Otherwise, it felt good. Will likely continue to use accommodating resistance to reintroduce heavier weights.

1 Like
892

Rebuilding - Week 10 - Day 1-2

Tuesday

Did a band workout in my room because I didn’t have time to go to the gym. Shoulders were feeling like hot garbage anyway. But I did band rows, push-ups, triceps pushdowns, curls, etc. Had a pump at the end, so close enough.

Wednesday

Belt Squat:
3x12x45

Rackable Cambered Bar Squat w/ Belt:
4x6x330

Beltless Paused Sumo w/ Chain (+70) - Straps:
5x3x405+70

A1 | Standing Single Leg Curl:
15/15x"10/18"
4x10/10x"14/18"

A2 | Leg Press:
20x200
10x290
3x10x380

Got to the gym at about 7 after a long day, so I didn’t take any caffeine, as I’d like to sleep tonight. The squats and deadlifts were really difficult, but not necessarily a high RPE, just hard in general. The cambered bar wrecked my mid-back, so that’s likely a good bar to me to use.

Trying to push some beltless sumo work since it’s so hard for me. Hopefully it helps me learn some more core control.

1 Like
893

Rebuilding - Week 10 - Days 3-4

Friday

A1 | Floor Press - Previous comp grip:
5x6x225

A2 | Bent-Over Barbell Row - 45 Degree:
5x8x225

B1 | DB Bench:
10x75s
3x10x85s

B2 | Prone DB High Row:
4x10x40s - Idk how to describe this simply, but I was prone on a bench and was rowing high, flaring my elbows instead of tucking, to emphasis the rear delts and upper back, as opposed to the lats

Front Raise - Controlled Eccentric:
10x30s
3x10x25s

Band Rear Delt Crossovers:
3x12x2 minis

Lat Facepull - Isolateral Handles:
3x15x90

Triceps Pushdown - Bone Attachment:
15x25
15x40
2x15x55
15x40
25x25 - Overhead

This was the first time I’ve flat pressed a barbell in weeks and I’m not overly happy about how it felt, but that’s okay. Some of the reps felt good at least. I used my finger width from the rings grip width that I used to use to help save the shoulders. I’m not sure what I’ll predominantly use while coming back, but I can’t do the same wide grip frequency that I was doing apparently.

Saturday

Belt Squat:
2x15x45

Squat w/ Chains (+75) - Belt/Flats:
2x365+75
2x405+75
2x455+75 - Match weight PR, but not volume. Have done a 5x2 with this weight
3x2x405 - Paused, no chains

Sumo w/ Belt/Straps:
3x5x495

Vert Pull Deadlift - Beltless/Straps:
3x10x225

A1 | Reverse Hyper:
3x15xBW - Paused at top

A2 | Cable Ab Pulldown:
3x15x90

Really, really happy with this one. The squats honestly felt like shit starting at 315 without chains, so I wasn’t expecting to get up to 455. But I trusted that my form was holding up, despite not feeling very explosive. Last week I used 455 with reverse bands, so removing the band assistance and adding chains to it is nice.

Sumo felt pretty rough after squats, so I didn’t try to push much volume there.

894

Rebuilding - Week 11 - Day 1

Bench w/ Chains (+75):
8x3x225+75 - Alternated between pinkies on rings and a finger width in

Incline w/ American Press Bar (38 lb bar) - Narrowest Neutral Grip:
12x88
12x108
3x12x128

Seal Row w/ Shrug First:
5x10x135

A1 | Machine Lat Facepulls:
3x12x140

A2 | Unilateral Front Raise with Controlled Eccentric:
3x10/10x15

Band Triceps:
50xDbl mini - Pushdown
50xMini - JM Angle or Overhead

First time doing full ROM flat bench in a while. Did the floor press the other day and this felt better today. This was a sort of test and I don’t think I quite passed on the shoulder feels. I will keep doing DB work along with some rehab type stuff and see if I can get the shoulder feeling good before starting any new real programming.

The incline with the American bar was also a test, but I passed that one. This was the bar and weight that I strained my right triceps with that first workout back from my meet on like the second rep. I’ve had periodic pain in that triceps, but I felt no issues at all with it today. I will try it with an exact recreation with the flat bench soon, but I’m happy with how it felt on incline.

895

Rebuilding - Week 11 - Day 2

Belt Squat:
3x12x45

SSB Squat w/ Belt:
6x295
4x6x335 - Form held up well with these, probably the best the SSB has felt for me overall

Sumo w/ Bands (+200) - Belt/Straps:
8x3x315+200 - 1 avg and 1 light per side

GHR:
3x12xBW

A1 | Hollow Body Holds with Unilateral FatBell:
3x0:30/0:30x53 - Didn’t quite make the very last set without my lower back extending, so I dropped the weight and finished with BW

A2 | Close Stance Belt Squat:
3x15x90

Pretty basic day. Plan was volume squats and speed deadlift, so that’s what I did. The SSB felt tough but I was holding my position and the weight was moving quickly. I think the band setup for deadlifts was the heaviest I’ve ever used. Not sure it’s all that necessary, but they all moved well.

896

Rebuilding - Week 11 - Days 3-4

Friday

DB Bench:
10/10x65s
10/10x80s
3x10/10x105s

American Bar Bench:
3x12x128 - Used a different neutral grip each set

Lying Overhead Cable Triceps Extension:
15x32.5
2x15x47.5

Reverse Grip Triceps Pushdown:
2x15x32.5

Seated Cable Fly:
15x15s - Incline
15x20s - Incline
2x20x20s - Flat

Iso-Row with Pause:
10/10x90
2x10/10x135
10/10x90

Machine Chest Supported Row:
3x15x25 - This is the long lever arm EFS machine. Flared the elbows to focus on rear delts and upper back

Unilateral Lower Trap Pulldown:
3x10/10x75 - This is just scapular retraction and depression on the lat pulldown station

Meh. Pressing felt pretty shitty. Not much else to say about this one.

Saturday

Sumo Deadlift w/ Belt/Straps:
3x495
1x585
1x635 - Ugly and slow AF

Squat w/ Belt:
3x4x405

Paused Squat w/ Belt:
3x4x315

A1 | Front Plate Carry:
4 x 50 yds x 45 - Just carry a plate in front with arms flexed to 90 degrees. Working on upper back and biceps

A2 | KB Suitcase Carry:
4 x 25/25 yds x 75

Deadlift moved well up to 495, but wasn’t necessarily very solid. The 585 and 635 weren’t good, position-wise. The 635 was one of the slowest reps I’ve pulled in a long time. Squats felt heavy too, but it’s still good to have 405 on my back regularly.

Just an off couple of days, I think.

897

Rebuilding - Week 12 - Deload - Day 1

DB Bench:
3x10x90s

Incline DB Bench:
3x15x55s

Ladder Push-Ups:
2x12/12/12

Triceps Pushdown:
12x110
12x130
12x110

HS Iso-Row:
3x10x270

Plate Curls:
2x15x25s

This was just done with a classmate in some down time before our IM volleyball game. It was nothing special, but it also didn’t feel great all over. I’m feeling pretty beat up in my hips and knees at the moment, so I’m going to make this a deload week.

898

Rebuilding - Week 12 - Deload? - Day 2-3

Wednesday

SSB Squat w/ Belt:
2x3x335 - 1st without belt
3x385
3x425 - 20 lb PR!
3x445 - 40 lb PR!
3x3x335

TnG Conventional w/ Belt/Straps:
6x405
2x6x455 - PR as far as I know, just haven’t been doing these long
6x405

A1 | Belt Squat:
3x10x180

A2 | Unilateral Standing Leg Curl:
12/12x"12/18"
12/12x"14/18"
12/12x"16/18"

Cable Ab Pulldowns:
15x105
2x15x75 - Did these seated, much harder on the abs due to active insufficiency of the hip flexors

Unilateral Lat Pulldown + Lateral Crunch:
3x10/10x50 - Just a little lat and oblique thing

Really happy with getting into the mid-400s with the SSB. The 425 was not too bad, but the 445 definitely tipped me over a lot. I’m going to keep pushing this bar since I need to get the stress off my shoulder and see where it takes me. Would love to break 500 with it.

Friday

Wide Grip Bench Press - Ring Fingers on Rings:
2x5x225
2x5x245
5x265
5x285 - Most I’ve pressed since the meet in May. Felt fine, cut it here to be conservative

American Bar Incline Bench:
4x10x128 - Some were touched and others were Spoto’d. 2 sets narrow, 2 sets medium

A1 | Lat Pulldown:
15x75
12x120
3x10x150

A2 | Unilateral Rev Grip Triceps Pushdown + Normal:
3x10+5x25

Cable Rope Curls:
3x15x40

Upside-Down KB Hold:
3x0:30x26s

I’m going to have to just let my bench press be done entirely by feel for now. The closer grip that I thought would be better the other day felt like shit today and the wider grip felt completely fine. So I went wider. The top set was about RPE 5, so that’s good. Going to keep taking any increases very slowly and keep focusing on DB work.

American bar continues to feel fine on the triceps. I’ll probably add 10s next time.

1 Like
899

Rebuilding - Week 12 - Deload - Day 4

Sumo w/ Belt/Straps:
4x5x495

High Bar Squat w/ Belt:
5x5x315

Band Hypers:
3x12xMini

Couple mins of 90/90 breathing and stretching

This was nearer to an actual deload workout compared to my last lower body workout. My lower back has been feeling iffy for a week or so, so I didn’t want to fuck up something. But as I got warmed up, the deadlift started feeling good. Last set was the best, so I decided to end it on that note.

900

Lots of strong work going on in here man. Good shit.

1 Like