AVERAGE to SAVAGE

[OnlyHuman]

W7 - S32

Squats 

• 140 x 1
• 107.5 x 4 x 10 sets 

​

Skill work: N/A

 

 

Hypertrophy: 

• 1 arm DB row 3 x 10 
• Seated chest supported row 3 x 10
• Cable stuff fot lower traps/shoulder rehab 3 x 10 
• Straight leg raises 3 x 10 

​

Mobility/flexibility 20 minutes.

 

Good session.

Still not benching - not bothered much by it.

Some positive progress on the shoulders... still some way to go.

Looking forward to being back in my own gym tho. 

[OnlyHuman]

W8 - S35

 

BW: 79 (Had a gastro-bug. Tried to re-fuell as much as I could... feeling bloated.) 

 

 

Squats:

• 127.5 x 8
• 127.5 x 6
• 127.5 x 4

​

Skill work:

 

• Coventional deadlift 145 x 5 x 3 sets 

 

Hypertrophy work:

• BB rows 3 x 10 reps 

 

Stretching/mobility 20 min.

 

I haven't pulled conventional in a long time. Wasn't to bad considering...

The body isn't feeling that sharp. I hope I bounce back by next week.... 

[OnlyHuman]

W9-S39

BW 79 on the dot.

 

Squats

• 132 x 7
• 132 x 2
• 132 x 3

 

Skill work 

Bench 

• 97 x 5
• 97 x 4
• 97 x 3

 

Conventional deadlift

• 150 x 6
• 150 x 3
• 150 x 2

 

Hypertrophy stuff:

 

• BB row 4 sets of 10 reps

 

 

Stretching/mobility 20 min worth.

 

 

Decent session. Body feels a bit better than last week. 

 

[OnlyHuman]

W10 S40

 

Squats:

• 120 x 8
• 120 x 8
• 120 x 8
• 120 x 8

 

• Some squat rehab stuff to balance things out 3 sets of 8 reps 

 

Skill work - Bench only:

• 85 x 8 x 4 sets 

 

Structural stuff...

• RDL 3 sets of 8 @ 50 - 55
• core 3 sets of 6 - 8 reps

 

Mobility 15 - 20 minutes worth. 

 

Anything over 5 reps in the squats feels like WTF. Overal happy with todays session tho. Some form breakdown on a few of the later reps in the squats. Observers wouldn't be able to tell (I think) but I know, I could feel it. Not to worried, technique should be  continously worked at anyways IMO. 

Went light on the RDL (as instructed) trying to be a "good boy". 

Got my BF measured 11.8 % *acute* lol at me. It is my own doing, haven't been paying attention to my food intake (beyond making sure I get enough protein). So yeah, time to tidy things up a bit.  Not going on a cut  or anything like that. I plan on body recomposition so by the end of the week I will be in calorie balance or slightly over (like 5%). I will monitor this by gym performance (most important), energy levels, and general visual feedback/BF test/scale weight. 

 

[OnlyHuman]

W10 S42

 

Squats:

 

• 135 x 7

​

Skill work - Bench and Deadlift:

• Bench 100 x 5
• Deadlift 155 x 6

 

Structural stuff:

• Weighted decline sit ups 3 x 10
• Toe to bar 2 x 10 

 

Turned out to be an ok session, despite feeling beaten down during the week. 

Right shoulder (recently injured side) seems to give out before the left side during bench. Need to fix this over the next few weeks. Happy that I can bench without pain tho. 

Diet - more up and down than I would liked it. Need to adjust my attitude *blush*

[OnlyHuman]

W10 S43

 

Squats 

• 125 x 5
• 125 x 5
• 125 x 5

 

 

Skill work - Bench / Deadlift

• Bench 87.5 x 8 x 4 sets 
• Deadlift 100 x 3 x 3 

 

Structural stuff

• Leg press 2 x 5 @ 200
• RDL 3 x 5 @ 60 

 

Mobility/flexibility - 20 minutes. 

 

Decent session, bench felt above average. Zero shoulder issues. 

Some guy was hugging the decline bench for sit ups. I will do them tomorrow. 

[OnlyHuman]

W11 S45

 

I ended up injuring my self during conditioning/sprints. Possible proximal hamstring tear, fingers crossed it is not worse than a grade 2. It has been 24 hours and no visible brusing yet, very limited range of movement and significant pain on sitting etc regardless the several type of pain killers taken. Thus I am forced to take some time from lowerbody work. Etc... anyways this is what I did yesterday. 

 

Squats:

• 140 x 5

​Skill work - Bench/Deadlift

• Bench 100 x 6
• Deadlift 160 x 5

​

Some conditioning circuit stuff .... than sprints that ended in my injury. 

Won't be logging for a while. 

[FellowshipOfTheRon]

f*** was wondering why it's been a while since you posted, sorry to hear it man! hope you can nurse up that leg back to strength

[OnlyHuman]

f*** was wondering why it's been a while since you posted, sorry to hear it man! hope you can nurse up that leg back to strength

Thanks FOTR. I certainly hope so...

I am booked for an ultrasound tomorrow. It will decide the direction needed to be taken. Fingers crosseed.

Cheers

[AZIDE]

RIP

[Pseudonym]

Damn, guess they took one look at the ultrasound, and decided the kindest thing was to put him down. He had such promise, too.

 

 

Seriously though OH, how are you getting on?

[OnlyHuman]

 Smart arses lol !

 

The ultrasound showed that I tore the conjoint tendon of my hamstring, some tendonopathy and some bony anomality. Sh*t situation really. Tendon injuries take ages to heal (due to some parts) not having direct blood supply to them, thus they take nutrition from the environment. This slows done the process greatly ... the bony anomality could be that I pulled some of the bone off with the hamstring tendon, prognosis about 12 weeks to full recovery. 

Day 1 (30th of Jan) - 10 Intense pain ... every kind of painkiller known to man kind (and I could get my hand on) was used to help me get trough the day. Any type of bending forward (hip flexion) was extremly painfull, very limited ROM. Can't sit down, not even for a few minutes at this stage... going to the toilet was an excrutiating experience. 

By week two I managed to wear my self off painkillers and I got trough the days without the help of them. still couldn't sit but managed to gain some pain free rom /was able to touch my knees.

By the end of week 3 I had nearly regained my previous pain free rom if I did the movements  very slowly and  controlled. Still can't sit but toilet time became somewhat manageable. 

On week 4 I started my rehab, body weight straingtled deadlifts, squats, single leg deadlifts, front squats. At this stage... using even only one plate on the leg curl machine (6 kg to be precise) was causing discomfort and pain, but I slowly managed to get a few sets of it done here and there. It is important that you do stress the tendon during the healing process (within its recovery ability) so collagen formation and cross linkage happens in an orderly manner. 

Slowly worked up to 20 kg squats and straight leg deadlifts over the 5th week. Deadlift even with the empty bar was painfull at this stage... slowly been adding weight and stressing the tendon with various movements. I can now front squat without any pain and do deadlifts from the floor but not to heavy. Slowly bringing up the weights...

 

Just a short write up ... if intrested in details just ask. 

 

[Pseudonym]

Shiiiiit. Not cool at all. Hope your recovery is as quick as it can be, bro.

[OnlyHuman]

An update... 

 

BW: 78 

 

(A) Front squats 4 x 4 @ 115

(B) Back squats - worked up to 90 x 5 

© Deadlift 

• 140 x 1
• 160 x 0 *wacko*
• 120 x 5 sets of 3 reps

(D) Prone leg curls 4 sets of 5 (full stack)

(E) Various core movements...

 

It has been, a bit over 9 weeks since I tore the conjoint tendon of my  hamstring. Things were very slow at improoving initially but now they slowly coming together. I have zero pain when exercisisng or sitting. I occasionally get some discomfort at odd times of the day regrdless of the type of activity I am involved in  (or lack of it). 

I have lost a considerable amount of strenght and size from my lowerbody ( I now fit skinny jeans *help*  ). Last years best deadlift was a 210 and today I got 160 off the floor for about a whooping 2 inches before I hit a concrete wall. I obviously have a lot of ground to make up for but it is ok. I can squat and deadlift without any pain... My universe is in balance again. 

Currently working towards an all time front squat PB, and rebuilding (rehabing hamstring) for some foundation for the back squat and deadlift that fingers crossed will eventuate in some PBs as well.

I will update my training log as time allows... 

 

 

[Pseudonym]

I now fit skinny jeans

Mate, that's terrible. I am so sorry.

No, it's good to hear you're making progress, even if it is painfully slow. You'll be squatting PBs before you know it.

[OnlyHuman]

Just a quick update....

 

I had a really shitty year in 2014 ... I had a hamstring tear that took months to come right (It is fine now, zero issues but took me ages to rehabilitate it.) Than I sustained a knee injury (Possible PCL or meniscus issues.) when I was trying to get a life time goal of mine of a 2 BW front squat (around 160).

 

These too took me out for a large part of the 2014 training year.

By the time I managed to rehabilitate both issues I was working 75 - 80 hours per week in order to save for school this year. The crazy hours lasted for about 5 months and I was just constantly sleep deprived. I trained but couldn't put in a decent effort and probably I was always in recovery deficit. Lost a lot of quality weight and put on some fat  :???:   :boohoo:

I just never got more than 5 hour sleep, sometimes even less ... for about 5 months. 

 

I still work two part time jobs and one of them is a night job, so some days I do end up missing out on quality sleep but I just try to make it up the following evening if I can.

 

 

Been back on the war path to get some of my lean tissue back and am working towards a double body weight front squat. It is my only strength goal at the moment mostly training like a bodybuilder (I guess) ...

 

Recent video of my progress 150 for one. 

[maccaz]

welcome back

thats an insane front squat, what would you guesstimate your back squat to be ?

[OnlyHuman]

welcome back

thats an insane front squat, what would you guesstimate your back squat to be ?

 

Thanks.

 

I squat high bar and I usually get an other 20 - 25 (depending how often I back squat along my front squats). Quad strength holding me back on both lifts (as well as deadlift I think). 

[Pseudonym]

Well, that's a cool coincidence... I was just browsing through your journal last night, and wondering what you were up to! (It's not quite as stalkerish as it sounds - I was testing a new version of the forum software.)

 

Good to see you back and training again, mate. Your quads are massive!

[HarryB]

Was that violin playing emoticon Tom Lee?

[OnlyHuman]

Well, that's a cool coincidence... I was just browsing through your journal last night, and wondering what you were up to! (It's not quite as stalkerish as it sounds - I was testing a new version of the forum software.)

 

Good to see you back and training again, mate. Your quads are massive!

 

Thanks Pseu  :-)  you are never short on kind words!!!

 

 

Was that violin playing emoticon Tom Lee?

 

Ha Ha  :pfft:  Tom can smash the violin like a pro indeed  :notworthy:

[OnlyHuman]

Lower-body day:

 

Trying to focus on strengthen for a little while. I enjoyed the BB stuff but I want something quantifiable / measurable to track progress ... or the lack of it :pfft: 

 

 

Back squats 130 for 10 reps than 130 x 3 every minute on the minute 5 sets.

 

Front squats 90 x 6 x 3 sets 

 

Stiff leg deadlift 90 x 8 x 3 sets 

 

I haven't deadlifted in a very long time... anything to do with deadlift or related movement feels really - really weak at the moment  :boohoo:

[OnlyHuman]

W2/D2

Bench 105 x 7 x 3 sets

Also some BB work for back, shoulder and biceps. Medium intensity and volume.

Ok session.

[OnlyHuman]

W/2 D/3 

 

Squats 130 x 10 than 125 x 3 x 10 sets every minute on the minute  :puke:

 

Snatch grip deadlift 80 x 8 x 3 sets 

 

 

The 10 felt ok on the squats but the triples of EMOM absolutely fried my lower-back. It felt like I have the work capacity of  a geriatric :clubbed:  

The natch grip deadlifts felt heavy - and border line snap city feelzzz ... it is pathetic when I think back to what I used to pull on snatch grip in the past. My deadlift is just shit at the moment.

 

Been logging my food/calorie intake on My fitness pal ... trying to get a sense for my daily calorie consumption.... figuring out my maintenance.

[OnlyHuman]

W2 D4

 

Bench 105 x 7 x 3 sets 

 

BB row 60 x 10 / 70 x 8 / 80 x 6

 

Lat pull down 60 x 10 / 66 x 8 / 72 x 6

 

Side laterals  3sets ... 

 

 

Felt a bit sluggish... but managed. Happy