T Nation

TCam's Log - The Road to Elite


#961

Friday - Apt Gym Workout

Overhead Press:
10x135
2x10x155
10x135

Bent-Over Row:
3x15x225

Machine Row:
3x15x180

Cable Overhead Triceps:
2x15x110
20x110

DB Kickbacks:
2x12/12x20

Concentration Curl:
2x20/20x20

Got pump?

Sunday

2" Sumo Block Pull - Belt/Straps:
1x585
1x635
0x675 - 50 lbs below PR. Goes to show that not squatting is detrimental to the deadlift
2x5x495
15x495 - Only similar PR I have written down is 12x455 so…

Single-Arm DB Row - Straps:
3x15/15x150

Standing Single-Leg Curl:
15/15x"10/18"
2x15/15x"14/18"

Bench:
3x20x135 - No pec pain really, just some discomfort

At least I can pull 68% of my PR a lot of times


#962

Tuesday - Upper

Unilateral Machine Lat Pulldown:
15/15x45
15/15x90
12/12x135
12/12x160
10/10x180
10/10x180 + 10/10x135 + 10/10x90 - Drop set

A1 | Incline Bench:
4x5x225
10x225

A2 | Seal Row:
4x12x185

Single-Arm DB Incline:
3x20x45

Slow Eccentric Cable Pushdown:
3x12x55

DB Curl:
2x12/12x45

DB Spider Curl:
3x15/15x20

Bench:
3x20x135

Got a pump and all that. Incline felt okay, there was some pec discomfort, but overall I think that’s a safe position for now. The benching at the end was uncomfortable, but I should have started back pressing sooner. School has just got me screwed up with regards to the gym. Almost done with the semester though.


#963

Thursday - Lower

Conv Deadlift w/ Chains (+70) - Belt/Straps:
4x8x405+70

5 Ct Eccentric Squat:
2x5x135
2x5x225 - Patellar tendon still hurting. Close stance felt the best though

Standing Single Leg Curl:
3x15/15x"14/18"

Wall Squat Hold + Band Around Knees:
3x0:30 + Short Mini

Meh. I’ve realized that this patellar tendon issue is actually a bigger deal than I thought it would be. I’m going to hit this with dedicated therapy now. It means I have to stop doing any of the big three basically, since I can’t really bench yet either with the pec and deadlift does aggravate this issue as well. I’m focusing on what I can do though.

Saturday - Upper

OHP:
4x3x185
8x185 - Not a PR but I am very happy with the quality of the reps relative to my PR set of 9x190 a long time ago when I was pushing these consistently

JM Press:
5x10x135

Cable Low Row - Mod Neutral:
10x180
3x10x240

A1 | Lying Cable Lateral Raise:
10x40
2x10x50 - 3 ct eccentric
10x50

A2 | Cable Rope Curl:
3x12x55

Cable Cross-Over Rear Delts:
3x15x20s

Just trying to focus on some things that will maintain whatever strength I have for the big 3. Hopefully OHP plus JM press will be enough stimulation. This went well enough. The first 4 sets of OHP made me think I’d only get 5 on the AMRAP, so I have nothing to complain about with the set of 8.


#964

I’m still alive

Just busy with school. I’m getting back into both benching and squatting. The patellar tendon issue seems to be resolving. I’ve done some high box squats with bands with a very hip dominant squat, knees behind toes. Going to progress to a lower box and eventually shifting the knees forward again.

Guess I’ll start logging again.

Wednesday - Upper

Fat Bar Bench:
6x3x245 - I think this bar is 65 lbs

Seated OHP:
3x6x185
8x185

Cable Low Row - Wide Pronated:
20x150
15x180
12x210
10x240
20x180

Plus flies, curls, and standing chest press. Pecs feeling fine so far.

Probably going to stick with the fat bar and see how it treats me for a few weeks at least. The triples were very easy, RPE under 5, just wanted to get something over 185 on the bar. Not sure how I want to structure my next training block once I’m healed, but I think I just need to be chilling in the 70-85% intensity range for a good while.


#965

Friday - Lower

High Box Squat w/ Belt:
5x315
4x5x365 - Felt heavy on my back but moved fast. Box may have been slightly lower than the other day, had to use a different setup.

Paused Sumo w/ Belt/Straps:
3x8x405

A1 | Reverse Hyper:
3x12xBW+180

A2 | TKE:
3x15xLight - Left knee (hurt one) is shaky as all hell. Need to get that controlled before I consider progressing

Prowler Push+Backwards Drag Superset:
3 x 25 yds / 25 yds x Sled+270 = Dead

I think sumo affects this knee issue more than squats do, somehow. I’m happy to be able to squat in some way though. This was my 2nd squat session and the previous one was 315+Light bands, so doing this with 365 straight weight is progress out of the hole at least.

Sunday - Upper

Bench w/ FatGripz:
3x5x275

JM Press:
2x8x135 - 5 ct eccentric
2x8x185 - Ctrl eccentric

Landmine Press:
12/12x50
2x12/12x75

Meadows Row:
10/10x75
10/10x100
2x10/10x125

Cable Fly:
15x25s
15x35s
15x42.5s

Cable Lying Lateral Raise:
3x12x25

Pretty happy to be moving 275 on bench again. There was pec discomfort and tightness, but not pain necessarily. But the RPE was low, around 5-6, so that’s good.


#966

Hey man, I made an account just to tell you I appreciate this thread you’ve maintained. It has really helped me, especially recently


#967

Hey I’m glad you’ve found it useful! Let me know if you have any questions or anything.


#968

Been very busy finishing up my semester and starting my first clinical rotation, but it’s been started and I should have some more time to write this log now. I’ve been lifting 3 days per week the last two weeks with 2 upper and 1 lower day. Not feeling great with squats after the 405 box squats done below. I think it was too much and need to take a step back. Bench and deadlift are trending well though. Here are the last 6 workouts.

Upper

Paused American Cambered Bar Bench:
6x3x285

Single-Arm DB Incline:
3x15/15x50

Chaos Push-Ups:
3x10

KB Row:
12/12x70
3x12/12x97

KB Curl:
50/50x26 - Just single-arm passing back and forth til failure til I hit 50 per side

Pull-Apart
Some amount

Lower

Box Squat w/ Belt:
3x315
3x365
2x2x405
3x5x315 - 5 ct eccentric

Rack Pull w/ Belt/Straps:
4x6x405

HS Low Row:
12 x 1, 2, 3, and 4 plates
12, 8, 6 x 3 plates - Drop set

Seated Single-Leg Curl:
3x8x30 - Slow ecc

Cycling:
75-95 RPM at level 15. 2.75 miles and 110 cals

Upper

Paused Fat Bar Bench:
8x235
8x255
3x8x265

Single-Arm DB Bench:
15/15x50
3x10/10x75

Chaos Push-Ups:
3x15

Seal Row:
15x135
2x15x185

KB Skull Crusher:
4x15x26s

Supinated Chest-Supp Row:
3x8x90

Upper

Bench:
2x3x315 - FatGripz
2x6x275
10x275

JM Press:
3x10x135

A1 | Prone DB Incline Row:
3x15x100s

A2 | Dips:
3x20xBW

Myo-Rep DB Curl:
20x30s
7x5x30s - 15 sec rests

Myo-Rep Lateral Raise:
20x25s
10x5x25s - 15 sec rests

Lower

Sumo w/ Belt/Straps:
3x3x495 - RPE 7.5

Conventional w/ Belt/Straps:
2x12x405 - This killed me

SSB Squat w/ 5 Ct Eccentric:
2x8x245

Belt Squat w/ 5 Ct Eccentric:
3x15x90

Upper

Paused Fat Bar Bench:
3x345 - RPE 7.5 - Really happy with this
3x5x285 - 3 ct eccentric

A1 | Single-Arm DB Incline:
3x10/10x80

A2 | Seal Row:
3x10x225

Chaos Push-Ups:
3x15

Triceps Pushdowns:
3x15x62.5

Chest Supported T-Bar Row:
2x20x45

Thoughts: The single-arm DB pressing and chaos push-ups seem like good things to utilize frequently. Belt squats aren’t painful, so I’m going to use those as my squat patterning and re-focus on the patellar tendon rehab specifically.


#969

Okay maybe I don’t have a lot of time for logging. It would help if I were on an actual program, but I’m mainly just dickin’ around honestly. Some recent notable lifts are:

Bench:
3x355 - Fat bar
3x5x305 - Fat bar, 3 ct pause
1x365 - Normal bar, easy, just playing it safe due to tightness
4x4x315 - Normal bar
6x6+x285 w/ 9 on AMRAP - Fat bar

Deadlift:
3x5x495 - Conventional
3x3x495+60 chains, 3x3x495 - Sumo

Squat:
lol nope

Other:
3x8/8x200 - Single arm DB row

Other than that it’s been mostly bodybuilding-style accessories. Can’t say I’ve been loving going to the gym since this patellar tendon injury a couple of months ago now. Per the advice of my clinical instructor, I’m going to avoid the tendon rather than try to load it, and just strengthen the hips as much as I can while the knee gets better. That’ll mean a lot of hip hinging. Hopefully my back can handle it.


#970

Deload Week

Upper
Multi-Grip Log Bar Bench - Widest:
5x8x215

Single-Arm DB Incline:
15/15x50
3x10/10x70

Chaos Push-Up:
3x15

A1 | Lying Cable Lateral Raise:
15x40
2x15x50
15x50 + 20x30 - Drop set

A2 | Standing Cable Pull-Over:
15x55
2x15x70
15x70 + 20x47.5 - Drop set

Chest-Supported T-Bar Row:
2x20x45

Pecs were feeling beat up so I decided to take a deload this week. Worked out well because I only got to the gym twice. The neutral grip bar doesn’t feel great to me on flat bench. May just use it for incline.

Lower

Sumo w/ Belt/Straps:
3x10x405

Good Morning w/ Cambered SSB + Bands loaded anteriorly
4x8x245+Minis

Trap Bar Farmer’s Walk:
2 x 25 yd x 150
2 x 25 yd x 240
2 x 25 yd x 330
4 x 25 yd x 420 - Straps, still got a blood blister

Prone DB Incline Row:
3x15x75s

Can’t remember if I did anything else. 10s on deadlift suck, good mornings suck, and farmer’s walks suck. But this was fun. Felt like I was actually kind of working out again.

Going to focus a ton on rehab this week to start getting into the habit so I can get back to squatting hopefully in the next few weeks.


#971

Oi this is strong as


#972

Weekly Update

Monday - Upper

I have no idea what I did on this day. It’s tough keeping up with a bunch of patients’ exercises and remembering my own later. I should probably write these sooner or note them in my phone at least.

Thursday - Lower

PT for Knee:
90/90 Stretch for left hip IR and right hip ER
Quadruped hip CARs

Sumo w/ Belt/Straps:
7x2x495
1x545
1x585

Football Bar Bent-Over Row:
4x8x225

A1 | Standing Single-Leg Curl:
3x15/15xSomething

A2 | Leg Press:
3x20x200

Forgetting something, but that’s fine. Main thing is that deadlift felt pretty good and I’m logging the physical therapy my CI gave me to focus on while my patellar tendon heals on its own, without me fucking it up more by squatting.

Friday - Upper

Fat Bar Bench:
5x285
5x305
5x325
3x10x255

A1 | Single-Arm DB Incline:
15/15x50
2x15/15x75

A2 | Prone Incline Row - Cambered Bar:
15x135
2x15x185

Triceps Pushdown:
Some amount for 12s

Triceps Overhead Extension:
Some amount for 15s

Lying Cable Lateral Raise:
15x30
3x12x50

Cable Reverse Fly:
2x20x30

Happy with how the benching moved, though I was feeling kinda shitty in the shoulders. That’s why I just let the 3x5 be enough for heavy work and then the 3x10 felt better and I got some volume in.

Sunday - Lower

Sumo w/ Belt/Straps:
3x1x545 - Not great, not bad
2x4x455 - Paused

Rackable Cambered Bar Good Morning to Pins - Beltless:
10x240
2x10x260
10x240

A1 | Single-Arm Cable High Row:
3x16/16x55 - First 8 reps normal, next 4 reps w/ 2 sec eccentric, last 2 reps w/ 5 sec eccentric

A2 | Reverse Hyper:
3x15xBW+90

B1 | Suitcase Hold w/ Marching:
2x30x70

B2 | Supine Sliding Eccentric Hamstring Curls:
3x15 - This is where you have something under your feet and you bridge, then straighten your legs while maintaining the bridge, controlling the eccentric. There’s no concentric other than pulling the weight of the sliding element back. Progression would be to maintain the bridge throughout, which would add a concentric.

I forgot I had less than 3 days between deadlift days, so it makes sense that deadlift didn’t feel great at around the same intensity. I couldn’t find my position as well as on Thursday. I wanted to just knock out a 4x4x455 on the pauses, but they were feeling pretty terrible, so I cut it at 2 sets. No big deal though.


#973

Tuesday - Volume Upper

Bench:
5x8x275 - First 3 sets were RPE 6-7. Fatigued by the last 2 and they were RPE 9. Alternated 3 sets middle and 2 sets ring fingers on rings

Incline JM Press:
2x10x135
18x135

Cable Low Row:
15x150
10x180
10x195
10x210
10x240

A1 | Cable Fly - Slow Eccentric:
3x15x25s

A2 | Cable Reverse Fly:
3x20x15s

Knee Rehab:
90/90 Stretch w/ L Hip IR - 2x15 - Hip was dying here

Pretty happy with how this went. Focused on squeezing the bar with my pinkies during bench, cue from Jennifer Thompson that I saw on IG, and it helped a lot with maintaining my groove. Get some right shoulder posterior tightness, but that was likely my weak ass infraspinatus being shitty at external rotation, not an issue other than that.


#974

Thursday - Lower

Conventional Paused Deadlift - Belt/Straps:
6x5x405 - Shaky and shitty

Good Morning w/ Cambered SSB - Beltless:
3x8x245 - Continued to feel bad lol

Single-Leg Deadlift:
15/15xBW+53
2x15/15xBW

Plus some dead-bugs, 90/90 stretch + IR on left, and hip CARs.

I had my CI dry needle my pecs at the end of the day before this workout. It was just brutal. Pain level 3/10, discomfort level 10/10 take me to the hospital. It felt like my pecs were strained at like 5 places per side for a couple of hours and I was guarding and not using them. Basically, I think it caused this workout to be a little shitty. lol

So I realized during the SL deadlift that I don’t deserve to use weight on them. I can’t control my knee position with or without weight and that’s really the point of the exercise. I’m going to work on fixing these up and see if my hip strength increases to help control my knees in the squat/deadlift. There’s a reason I’m shaky as hell on conventional and I think it’s that weakness.


#975

Sunday - Full Body

I decided to make sure my pecs were recovered from the dry needling by pushing my benching from Saturday to today. That meant mixing upper and lower.

Paused Bench:
1x365 - Pretty easy
3x5x315 - RPE 7-ish

Sumo w/ Belt/Straps:
3x495
3x545
2x3x495
10x495 - Match PR

A1 | Dips:
3x15xBW
2x15xBW+Dbl Mini

A2 | Seal Row w/ Football Bar:
3x10x225

B1 | Band Triceps Pushdown:
2x50xMini

B2 | Single-Leg Deadlift:
3x10/10xBW

Seated Band Leg Curl:
3x30xLight

I haven’t done a full body workout in a while so this killed me. I took it somewhat easy on bench just to be safe. Pecs felt fine though. I wanted 365 to feel better than it did, but I still had 30 lbs in me before it would feel hard. Deadlift was better after the 545 set, but I was having a hard time with maintaining my back position. I think the lack of squats is making me lose that somewhat. But I still hit a match 10RM, so I can’t complain.


#976

Wednesday - Upper

I had more pec soreness than I usually would from the amount of volume I did on Sunday, so I took another day to rest. Could be from the needling. More on needling below.

Fat Bar Bench:
3x8x285
2x12x235

Seal Row:
10x185
3x10x205

Tate Press:
2x15x45s

A1 | Standing Chest Press w/ Bands:
3x15x90+Light

A2 | Band Holds with Perturbations:
3 x 0:30 x 2.5-5 lbs

B1 | Triceps Pushdowns:
3x20x55

B2 | Band Pull-Apart:
3x30xMini

Cable Hammer Curl:
3x20x47.5

Knee rehab including 90/90 stretch with active IR, hip CARs, and tibial IR/ER.

So I got my VMO, IT band, quad tendon, and patellar tendon dry needled before this workout. I couldn’t use much leg drive on bench, so I’m not mad at the numbers I got. The issue with the dry needling was that I had a ridiculous sympathetic response to the VMO after a few minutes of it being in there and I literally almost puked and passed out. Like I was whiting out and lost all my color. We were going to e-stim the needles, but I wasn’t looking good lol. We got the needles out and I cooled off and was fine though.

Before that, I spoke with the sports specialist PT about my squat and knee pain and he assessed me a bit. Hip ROM is decent, but I need more active IR on both sides actually. He also gave me the tibial ER/IR to work on because I didn’t have good control over that. It’s minuscule stuff there, but it could have caused my initial flag football injury due to the stress being misplaced. Just waiting for it to heal though, in the meantime I’ll be hitting these things hard.


#977

Friday - Lower

Paused Sumo w/ Belt/Straps:
8x3x455

Squat:
5x10x135

Knee rehab stuff

Idk what else I did. First day of squatting in a while. Going to keep doing that much to groove it a bit.

Saturday - Upper

Paused Bench:
1x375 - Easy peasy today

Bench w/ Chains (+75):
2x5x275+75
7x275+75 - Previously hit this weight for a 5x5, so this set was a rep PR technically, but I likely would have gotten this if I went for it on that day too

A1 | JM Press:
4x15x135

A2 | Paused Lat Pulldown - Wide Neutral:
12x120
12x135
12x150

Facepull:
3x15x55

DB Curl:
35x12,10,8,6,4,2 - Unilateral, no rest other than when the other arm was working

Knee rehab stuff

Really happy with how this went. I wasn’t expecting the chain bench to move so well. Any time I’ve done it has made me think I just had an awesome day that time I hit 5x5x275+75, but this went very well. The 375 single prior was really good, some deceleration off the chest, but not much. Videos of 375 and 1st/3rd sets of chains: https://www.instagram.com/p/BlgbVWBBAIJ/

Sunday - Lower

2" Sumo Block Pulls w/ Belt/Straps:
2x1x585 - Felt very heavy today
3x5x495

Paused Squat:
5x10x135

Band Seated Leg Curl:
3x20xDbl Mini

Knee rehab superset: Core (Elbow-to-knee isometric hold plus contralateral straight leg raise w/ slow eccentric. I should probably just get a video of this), hook lying hip IR, hamstring stretch, and 90/90 stretch + active IR.

Too much DOMS to be strong today honestly. :frowning:


#978

Tuesday - Upper

Bench w/ American Cambered Bar:
10x285 - Really happy with this set and the overall volume
4x8x285 - Got up to RPE 9.5 by the last set

A1 | Single-Arm Incline Bench:
10/10x75
2x10/10x85 - Most I’ve used for these so far

A2 | Single-Arm Prone Incline DB Row - Dead Stops:
3x10/10x100

B1 | Cable Cross-Over Rear Delts:
3x15x20s

B2 | Band Pec Fly:
3x15xMinis

Prone Incline DB Curl:
3x15x40s

I was surprised that I felt so good on bench today. I was expecting some fatigue from the previous week, but it wasn’t there at all. My PR with a normal bar is 13x285, so hitting 10 at RPE 7-8 and then 32 more reps with a more unstable bar is great.

Thursday - Lower

Sumo w/ Belt/Straps:
4x6x495

A1 | Beltless Squat:
3x8x225

A2 | Single-Leg Deadlift w/ Reach:
3x10/10 - Reaching to an 18" box, these lit up my glutes despite being unweighted

Band Lying Hamstring Curl:
3x15xDbl mini

Lower Extremity Dead-Bugs - Holding KB:
3x5/5x70 - This just means I was performing the lower body portion of a dead-bug, but just holding the KB in an extending position with my arms

These deadlifts proved that this weekend was just an off day, since I was able to pull more reps from the floor than a block with a lower RPE. These got hard holding-form-wise by the end, but I’m happy with how the bar moved.

Went up to 2 plates on squat to gauge knee irritability tomorrow. Single-leg deadlifts performed properly, sitting on the heel and reaching the back leg, is hard as shit, btw. No reason to load those for now.


#979

Saturday - Upper

Paused Bench:
1x385
3x6x315

A1 | JM Press:
4x12x155

A2 | 3 Ct Paused Cable Low Row:
4x15x150

I don’t remember specifically the rest of the accessories. Bench felt pretty good. 355 warm-up single was fast as hell, but I mistimed the leg drive off the chest with 385, so it didn’t move as well as I think it could have. Still was pretty easy anyway.

No heavy lower deadlift day this week. Wanted a week away from it.

Tuesday - Upper

Paused Bench:
10x3x275 - 90 sec rest

Incline DB Bench:
3x15x75s - Flared elbows for pecs

3 Ct Paused Lat Pulldown:
10x120
10x150
10x180 - Straps

Machine Rear Delt Fly:
3x15x105

Band Triceps:
50xMini - Pushdown
50xMini - Overhead

Cable Shoulder External Rotation:
2x15x20

DB Curl:
40x12,10,8 - Unilateral, no rest other than when the other arm was working
25x10

Did a DE style day to keep the RPE per set low and get some bench groove practice in. This is a deload of sorts, though the whole week isn’t mean to be one. Just making sure I’m not doing too much volume for the pecs to handle.


#980

Wednesday - Lower

Beltless Paused Squat:
5x5x275

Sumo w/ Belt/Straps:
3x5x495

Seated Band Leg Curl:
2x20xDbl Mini

Some core and knee rehab stuff

Squats made me sore for days after. Pathetic, but it makes sense, considering the lack of squats in my life. Really want to feel good squatting again so that I can at least progress my deadlift too.

Friday - Upper

Paused Bench:
1x355
1x385
1x405 - Slow but smooth. First time I’ve had this in my hands since May '17 when I missed it at the meet and first time I’ve successfully pressed it since November '16 when I hit my PR double with it.
3x5x315

Lat pulldown, rear delts, triceps, etc.

Very happy to have 405 moving again. Pecs felt beat up from this, but otherwise it felt good. Going to deload back to higher rep ranges now.

Saturday - Lower

Deadlift:
1x405 - Conv
1x405 - Sumo
Both felt like total trash, so I decided not to hurt myself and moved on

A1 | Belt Squat - Wide Stance:
5x15x90

A2 | Reverse Prowler Push:
3 x 20 yds x P+270

A3 | Prowler Push:
3 x 20 yds x P+270

Standing Single Leg Curl:
3x10x"8/18"+Dbl Mini

My right adductor was feeling very tight going into this workout and I couldn’t get it to cooperate. Low back was feeling iffy too and the conventional 405 was practically as slow as my 405 bench the day before. Some days it’s just very obvious that you shouldn’t try to push through something. With my injury history, that’s how I have to approach these days from now on.

It’s about time to start writing a new program for myself rather than fucking around, now that I can at least squat 50%.