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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.