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Bigger Stronger Smarter

Dr Squat

By Dr Squat
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Dr Squat Senior member

Dr Squat

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Monday 6 December- Chest and Triceps

The road back continues. I have virtually no discomfort in my chest now when I press. I am close to 100% I think. The plan is to step things up another notch next week and look to move into a 3 week max effort cycle on the incline the week after. I miss hitting PBs. Patience has been important this time around. I am very pleased that I am close to getting back to 100%.

Incline BB- 60x10x2, 80x8x2, 100×5, 120×5 (the weight was very easy and no discomfort)

Flat DB bench- 40x10x5

Decline machine press- 100x15x3

Machine press- stackx15x3

Tricep pushdown- 120x10x10

Seated rope overhead extension- 48x15x3

Very satisfied with the effort and volume. I am still keeping the weight down as I let the pec heal. But great to be back on track. I fell big and full. Will weigh myself on Friday.

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Dr Squat Senior member

Dr Squat

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Tuesday 7 December- Back and biceps

I mixed it up a bit today and hit T-Bar rows after my warm ups. This will be my core movement for the next few weeks. I felt really strong and hit 7 plates for 8 reps which is a PB. Followed up with lots of pulls and rows and this worked well. Little pain in my chest from the day before. Good news.

T-Bar rows- 1plx8, 2plx8, 4plx8, 5plx8, 6plx8, 7plx8

Neutral grip lat pulldowns- 120x10x2, 160x8x2, 210x5x2, 160x10

Cable rows- stackx8x2, stack+25kgx8x2, stackx15

Behind neck pulldowns- 140x15x3

One arm cable preacher curls- 24x15x4

Band curls- 4setsx15

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Dr Squat Senior member

Dr Squat

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Yeah Pete just some stiffness and minor swelling. Hoping it's nothing more.

Must be tough to work through, I'd get nervous at anything uncomfortable! Do you get ART to help with recovery?

ART? :)

I'm still pretty tentative but not going really heavy. It's pretty close now and it's only been 5 weeks. Worst injury I have had so I am fortunate.

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Dr Squat Senior member

Dr Squat

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Active Recovery Techniques i think it stands for

Shit like deep tissue or self myofascial release (SMR) on a foam roller

Tu meke bro.

I have been getting on going treatment. I think the key has been a slow and measured return to heavier weights. I have been able to press above my head since week 2 without any pain. It has only been week 5 where I have been able to do incline pressing without discomfort. It's a matter of being aware of what is going on. I was initially told no weights for 6-12 weeks!! That was akin to cutting on one of my balls. I was back in the gym within a week and doing what I could. I hope to hit a new 5 rep PB on incline in 3 weeks. That's about 8 weeks since it happened.

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Dr Squat Senior member

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Wednesday 8 December- Posterior Chain

On track to break a PB in GC box squat next week. Did an easy 305 plus 40kg of chains this week. Will hit 325 plus the chains next week. My set up is pretty average. The weight is dominating me while I set up. This normally improves after a couple of weeks. I hope so. Having 365 kg on your back is not an ideal time to be dancing over the platform.

My lower back was pretty sore (pumped and tired) after this. Therefore my extra work was pretty average. Still, happy enough and looking forward to carrying out 365 kg next week.

GC box squat- 65x5, 105x5 155x3, 205x3+chains, 255x1+chains, 305x1+chains (345kg at the top)

Reverse hacks- 40x8, 80x8, 120x8, 160x8

Stiff legged deadlifts- 60x8, 100x8, 140x8

Leg curls- stackx8x4

Rope ab pulldowns- 4 sets of 15.

Next week will be a test of strength and character.

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nate225 Veteran member

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Wednesday 8 December- Posterior Chain

On track to break a PB in GC box squat next week. Did an easy 305 plus 40kg of chains this week. Will hit 325 plus the chains next week. My set up is pretty average. The weight is dominating me while I set up. This normally improves after a couple of weeks. I hope so. Having 365 kg on your back is not an ideal time to be dancing over the platform.

My lower back was pretty sore (pumped and tired) after this. Therefore my extra work was pretty average. Still, happy enough and looking forward to carrying out 365 kg next week.

GC box squat- 65x5, 105x5 155x3, 205x3+chains, 255x1+chains, 305x1+chains (345kg at the top)

Reverse hacks- 40x8, 80x8, 120x8, 160x8

Stiff legged deadlifts- 60x8, 100x8, 140x8

Leg curls- stackx8x4

Rope ab pulldowns- 4 sets of 15.

Next week will be a test of strength and character.

:clap: Impressed. :nod: Video next week Doc?

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Dr Squat Senior member

Dr Squat

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Monday 13 December- Chest and triceps

Today was another step in the road to recovery. Chest is still a bit tight but getting stronger. I am confident it is healing. I am still quite cautious. I might move to decline next week for a mini cycle and then return to incline in the new year.

Incline BB- 60x10x2, 80×8, 120×8, 140x5x2

Flat DB press- 50x10x5

Decline machine press- 80x15x4

Cable crossovers- 5 sets of 15

Rope pushdowns- 6 sets of 15

One arm tricep pushdowns- 5 sets of 15.

Overall a good workout. Holding back on the weights but getting plenty of volume and feeling big and full.

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Dr Squat Senior member

Dr Squat

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Tuesday 14 December- Upper back

Big upper back today. Enjoying lots of volume and heavy weight. Continued with T-Bars as my first exercise today. Great to hit 7 plates although it does get a bit tricky when the weight is so heavy.

T-Bar rows- 1plx10, 2plx10, 3plx10, 4plx8, 5plx5, 6plx5, 7plx5

Neutral grip pulldowns- 120x10x2, 160×8, 200×8, 240×5, 260×5

One arm hammer rows- 40×10, 80×8, 120×8, 160×8

Straight arm pulldowns- 4 sets of 15

Behind neck pulldowns- 140x10x3.

24 sets in about an hour. Not too bad.

Very pleased with the upper back thickness and general back width I am developing.

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Viking Power Veteran member

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Tuesday 14 December- Upper back

Big upper back today. Enjoying lots of volume and heavy weight. Continued with T-Bars as my first exercise today. Great to hit 7 plates although it does get a bit tricky when the weight is so heavy.

T-Bar rows- 1plx10, 2plx10, 3plx10, 4plx8, 5plx5, 6plx5, 7plx5

Neutral grip pulldowns- 120x10x2, 160×8, 200×8, 240×5, 260×5

One arm hammer rows- 40×10, 80×8, 120×8, 160×8

Straight arm pulldowns- 4 sets of 15

Behind neck pulldowns- 140x10x3.

24 sets in about an hour. Not too bad.

Very pleased with the upper back thickness and general back width I am developing.

pretty good T bar rows brother and one arm hammer rows is that using hammer strength machine? 8 plates per side that's VG

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Dr Squat Senior member

Dr Squat

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The daily journal is a bit of a bind for me so rather than subject you to boring sets and reps on a daily basis, I now plan to post weekly and highlight some of the key things which went on and look forward to the next week.

My current focus in on my 500 pound raw bench goal. I am lifting at a demonstration at the NABBA/WFF Christchurch Grand Prix on 30 April. I hope to put the 500 to bed on that day.

Here is a blog post I just completed which details my plan for the next 15 weeks. I will post updates on NZBB also and hope these inspire others to achieve lofty goals. Feel free to offer constructive feedback. Even about my 20%+ bodyfat. :oops:

http://biggerstrongersmarter.wordpress.com/2011/01/11/my-road-to-a-500-pound-raw-bench/

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Dr Squat Senior member

Dr Squat

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During your powerbuilding phase you stay away from flat bench. Why?

Pete, it's a philosophical training approach. I beleive that constant benching drains you mentally and doesn't allow you to improve your weak points. I prefer to focus on movements like incline barbell as a means of developing my weak points and continuing to progress.

I wrote the blog post below a while back. I know from experience that I can stay away from the flat bench for say 8 weeks and then come back about 10% stronger. I do a lot of close grip which I also find effective.

http://biggerstrongersmarter.wordpress.com/2010/11/25/bench-press-plateau/

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