Starting another log here to help keep track of work done and to help reach some goals. Also, want to try and again participate in the forum. Been very busy but have been lurking pretty regularly. This will be the usual, boring PL log...

Finally, after 1.5 years, recovered from a weird, persistent injury in my mid-upper right back. After reducing workouts and taking some time off from training so I could renovate a foreclosure that we needed to move into, the pain just went away.

With the injury, could not lift heavy because of sympathetic pain response. Also, kind of screwed with my head...so it's now been a couple months and the issue hasn't returned.

I still retain all the same issues with bulging, degenerative discs, knees, elbows, shoulders etc etc but those issues are more or less workable.

Training is dictated by ability to recover and how I feel on any given day.

Recovery drives everything. Trying to do as little as possible while still progressing.

At my worst, was down to squatting 70k,and DL under 365lbs. Been making decent progress on this come back attempt.

Overall Program looks like this

Mon
Pro Chin
Bench
Front Squat

Wed
Squat
Close Grip BP
Sup Chins

Sat
DL
Paused BP (just for technique)

Rep ranges are doubles for most of it.


Today was DL day. Did not DL last Saturday because when I asked if she would be cool with me going to train, my wife said "if you really feel you need to...sure." Which, since we were in the hospital recovering from her delivering number 4 the day before...I understood that to really mean "**** NO!"

DL
135/5x2
225/3
315/3
365/2
405/2
455/2
495/2
535/2
555/2 Post injury PR. No pain...very happy with this. Felt good. Stayed tight and in good position.

Also, congrats on #4!

LOG

Thanks!

Not enough sleep, back hurting from bed...not the evil can't lift issue just the regular one.

4/18
BP
45/12
135/8
185/5
225/3
275/2
300/2
315/2,2,2 Felt heavy...

Pro Chin
BW/6
+30/4,4,4

FrSQ (kilos)
20/8
60/5x2
100/3
130/2
140/2
145/2 These also felt heavy. Didn't go as deep as I should have. Need to improve on that. If I have done one thing wrong with my training it's not doing front squats as a primary exercise. Hoping to work up to 180kilos...would be super happy with 200kilos...not sure if that is realistic.

Overall, not bad. Felt ok. No PN. Prior night shy on sleep at 6 hours with multiple breaks from baby, two year old and dog....

This week I am doing a quick cut for a life insurance exam next Monday. Definitely need to decide on weight class and what I want to walk around at. Easy to do nothing and sit at 238lbs. Should probably be 220-225lbs. But that would take work and effort...

Current weight 237lbs

4/20

Sup Chins Paused, full extension
BW/7
+40/4,4,4,4

CG BP
45/15
135/8
225/5
275/3
300/2,2,2 Felt heavy

BS kilos
20/10
70/8
120/6
1503
170/2
190/2
200/2
210/2
220/2 Post Injury PR.
200/2

4/23

This was a Light DL day. Next week should be a heavy day.

135/5,5
225/5
315/3
365/3
405/2
455/2
495/2,2,2 Felt good, fast, and not heavy

1 minute between sets up to 365
2 minutes to 495
2-3 minutes for work sets

glad to see your back's feeling good!

Thanks DT. Me too! just hoping it stays good...

4/25

Sleep not great
Intensity level, low
BP
45/18
135/8
185/5
225/3
275/2
300/2
315/2
325/2
335/2
Did these first and supersetted the rest.

Pro Chin Paused
BW/7
+30/4,4,4 Not hard/Not easy

FS kilos
60/5x2
100/4
130/1
110/2,2,2 Dropped down to this because my lower back was burnt


BW 235.6

Assuming I can stay healthy, goals for this year in a meet: 220 weight class, RAW

DL 655
SQ 575
BP 375

4/28

Squats (kilos) (heavy day)
70/8
120/6
150/3
170/2
190/2
200/2
210/2
220/2,2
200/3

CG BP (light day)
45/12
135/5
185/3
225/2
275/2
300/3

Pro Chins Paused
BW/6
+40/4,4,4

Congrats on #4!!

I just now noticed this new log. Great to see you back at it and making great progress!!

Thanks buddy. Glad to be back at it. Hoping for the best. Got bleak there for a while...135DLs and 70kilo squats were painful. But, so far so good.

4/30

DL Speed Day
135/5,5
225/5
315/3
365/2
405/2
455/1
495/1
545/1,1,1
495/2

Kept rests down to 1 minute for most of the warm ups. Focused on explosiveness and speed on all reps.

BW 234

Started tracking macros and calories. After I finishing cutting for the life insurance exam, want to make sure I am eating optimally for 220 weight class...although I am not exactly sure what that really means.

Entered my info (6'/234lbs/47yrs old) into Fitday and was lol to see the following.

lol bmi

I obv need to cut to 136.4

For this week, moved Mon and Wed to Tues and Thurs

5/3
BP Light Day
45/15
135/8
185/5
225/3
275/2
300/2
315/2, 2 Definitely tell cutting impacting ability

Chins, sup paused
BW/8
+40/4,4,4

FS Light, Left Knee wonky
60/5,5
100/3
120/2
130/2,2

BW 230 Need to get down to 225 by Tues 8AM 5/10

Some things I am doing as a constant
Pause all chins, full extension, keep chin tucked to chest to protect neck
ATG all warm up squats, try to do so on FS worksets
Do not use a belt
Keep a timer on all sets and keep trying to reduce the durations


Some things that I think I need to start doing
Eating for nutrition
Sleeping better
conditioning
BW Chins on off days

5/5
BS
20/12
70/8
120/5
170/2
190/2
200/2
210/1
220/1,1 was supposed to 3 sets...
200/2 was supposed to do triple

Cutting is definitely hitting me at the top range of weight

CG BP
45/15
135/8
185/5
225/3
275/2
300/2 gassing out on this

Sup Chin Paused
BW/8
+40/4,4



5/7
DL
one minute rests
135/5,5
225/3
315/2
three minute rests
365/1
405/1
455/1
4 minute rests
495/1
545/1
565/1,F failed 2nd set...post injury pr.

Feel good about that. I know the cut is having an impact especially since I am doing a low carb cut...which I think makes it harder to move heavy weights.

BW 229.4

Not sure if I will make 225 by Tuesday....

nice work! Cutting sucks.

Thanks and definitely!

Work kept me out of the gym on Monday night.

Tuesday AM Life insurance exam weighed in at 223 which was fortunate because I needed to be sub 224 to get BMI of overweight and preferred underwriting versus obese and FML underwriting.

After weigh in on Tuesday AM, did a complete reefed on Tuesday and ate a decent amount of carbs on Wednesday.


5/11/16 Light Volume, Singles
BP
45/15
135/8
185/5
225/3
275/2
300/1
315/1
335/1

BS (kilos)
20/12
70/6,6
120/3
170/2
190/2
200/1
210/1
220/1
230/1 this felt good. Post injury PR of 506lbs...felt awesome to finally break 500. Definitely encouraging after more than 20 months of injury BS.

BMI is so stupid.

DL Lighter weight, higher Volume
135/5,5
225/5
315/3
365/2
405/1
455/1
495/1
545/1,1
525/1
515/1
495/1

This programming seemed about perfect. Intensity on the drop sets remained high.

Assuming I stay healthy, my work sets are good enough to qualify open nationals at 220 or 242 in age cat for Worlds at 220 and close at 242. Have to see how things go but might look to try and get a meet done in June. Planning for worst, hoping for best, expectations low.


Working on diet. According to TDEE, at 6' office job, training 3xs per week, 220LBS, should be aiming for 2550 calories per day which I think will break down to around

275g Protein 1100 Upping the protein a bit to account for age
56g Fat 504
236.5g Carbs 946

Going to try and majority eat "clean" but will not restrict anything either. Just try to stay focused on numbers.

Going to use daily supplements
20,000IU D3 Dr. Advised this after blood work
4 1200mg SoftGel fish oil I believe this a given that it works as advertised
one multi vitamin proabably not necessary
2 Mag, calc, zinc I think that this is helpful

Working on sleep and conditioning next.

Most of this week, was travelling and in training for work so missed squat day.

5/16

BP
45/15
135/8
185/6
225/4
275/3
300/3
315/2,2

ProChin
BW/8
+40/4,4,4

FS (kilos)
20/12
60/5,5
100/3
120/2
130/2
140/2 These felt heavy


5/21
DL
135/10
225/5
315/3
365/3
405/2
455/2
495/2
545/1
565/1
585/0 I knew this was pushing it. Was tired from week and haven't hit a number like this post injury. Got it off the floor.
495/2,2,2,2

I train everything with no belt. Since the gym I go to is a weightlifting gym, that's pretty well received there. Thinking no belt works well for me for training and will use belt on max attempts and at same during meets (should I actually stay healthy enough to compete again).

BW 230 I am pretty good with this. I have cut 8+ pounds and my lifts are still at or increasing from where they were. Would like to continue to try and get leaner and hover around low 220's.

Missed Monday because of work...

5/25

BP
45/15
135/8
185/6
225/3
275/2
300/2
315/2
335/2
300/2 too light

BS (kilos)

20/8
70/6,6
120/3
170/2
190/2
200/1
210/1
220/1,1 not hard