T Nation

Time for a Comeback

Current Stats:
5’ 10
262lbs
Best Squat- 545x8
Best Bench- 495x4, 415x12
Best Deadlift- 705x3
age- 26 this month

Ok… I competed in powerlifting from age 15-19 and still hold a few records. I was natural during that time and crossed over once I got into bodybuilding. I tore my quad badly (haven’t been able to squat since I came back) when I was 23 and then I got wrapped up in some stupid things and was out of the gym completely for 2 years. I came back in January this year. My best lifts since coming back are:

Bench- 405x9 (failure at 10)
Deadlift (only started deadlifting again 3 weeks ago) 600+bands pretty easy. Maybe 50lbs in the tank.

My goal is to pull 800@242 in competition by spring next year and the way my strength has been coming back this is very reasonable.

Need to keep a log and keep up with it for once…

Wish me luck
SF

7/15 Bench/chest/Tris

Bench-
315x19
added doubled mini bands
315x3
345x3
375x3
315x10

Incline Bench
315x7 I was smoked after flat bench

Pec Dec
295x4x12

Dips-
37
26
25
25

JM Press
225x4x10 (recent best is 315x8 done fresh)

SF

7/17 Legs
Leg ext- x4x10
Leg press- x5x10
Leg Ext- x5x10 Short rest

Holy fuck…

7/18 Shoulders/ Tris
WxSxR

Behind the neck shoulder press-
225x3x10
First time doing shoulder presses since I came back. The strength should come back quickly but these felt great and are by far my favorite shoulder exercise.

DB Lateral Raise-
60x10
70x10
70x10

Upright row-
Wide grip- 225x8
Close Grip to the chin- 135x2x12

Lateral cable raise-
x3x10

Reverse Pec Dec Fly-
x3x10

Rope pushdown
x4x10
Single arm pushdown
x4x10

SF

*45 mins morning cardio. 3.0 speed 3.0 incline on treadmill
Low Carb day 350 carbs/400 protein/40 fat

[quote]csulli wrote:
Holy fuck…[/quote]

x2 lol

Newest diet adjustment to get down to 242…

Low Carb Day (300c)
Meal 1- 2 scoops whey pro in water (before cardio)

Meal 2- Shake- 2 scoops whey pro, 1.5 cups oatmeal, 1 cup egg whites

Meal 3- 8oz ground turkey (half completely lean/half 93% lean), 1.5 cups brown rice

Meal 4- Post workout- 16oz apple juice, 3 scoops whey pro

Meal 5- 8oz ground turkey (half completely lean/half 93% lean), 1.5 cup brown rice

Meal 6- 8oz ground turkey (lean), 1 apple

Meal 7- 8oz ground turkey (lean)

High Carb Day (450)
Meal 1- 2 scoops whey pro in water (before cardio)

Meal 2- Shake- 2 scoops whey pro, 2 cups oatmeal, 1 cup egg whites

Meal 3- 8oz ground turkey (half completely lean/half 93% lean), 2 cups brown rice

Meal 4- Post workout- 32oz apple juice, 3 scoops whey pro

Meal 5- 8oz ground turkey (half completely lean/half 93% lean), 2 cups brown rice

Meal 6- 8oz ground turkey (lean), 2 apples

Meal 7- 8oz ground turkey (lean)

3 days low followed by 2 high and repeat

[quote]RATTLEHEAD wrote:

[quote]csulli wrote:
Holy fuck…[/quote]

x2 lol[/quote]

x3 lololol

7/20 Deads and Back
warm up
deadlifts + bands-
495x1
545x1
585x1
635x1…This was easier than 600 last week. I was really tempted to take 675 for a ride but I have only been back to deadlifting a few weeks and I don’t think it’s smart to take a max effort lift so soon while being out of condition for it. There is always next week.

Speed deads + bands
405x6x3

Stiff legged deads
315x8
365x8
315x15

CG pulldown
265x4x10

High Cable Row
4 sets of 12

Good workout considering it was my 4th deadlift workout since my return to the gym. The strength is coming back fast but the stamina is still not there.

SF