What is a gainz and how do I catch one?

[trav_longo]

My old thread was old so I made a new one.

14 months ago I partially tore my right patella tendon. I did not have surgery and physical therapy was a joke. After about 10 months most of the pain and inflammation was gone, but I had pretty much quit lifting altogether due to the injury and adjusting to being an "adult" with a new full time job and all the crap that comes with that. I would like to be able to move again and I'm more than ready to lift some decent weight (without exploding my knees).

25M, 5'9", 205lbs

Comp bests
491/308/540

Gym bests
500/315/See above

Press - 185, Power Clean - 250, Power Snatch 180

[trav_longo]

Last weeks workouts, minus one because I can't really remember what I did... (weight x reps x sets)

Squat
Bar x 10 x 4
135 x 1 x 8

Press
95 x 6 x 4

Pull up
10 x 3
1 x 8

-------------------------------------

Squat
185 x 5 x 3 - got over my knees a few times, but luckily this was pain free with little to no inflammation afterwards, which is a very good sign.

Deadlift
405 x 3
315 x 6 x 2 - just trying to build some work capacity

Chins
10 x 3

-------------------------------------

3/2

Deadlift
405x5 - awkward. had trouble getting into position but also i was wasn't able to keep tightness. felt like i was firing at 70%
315x5

Chins
8 x 3
6 x 1

Face pulls & light shoulder accessories (trying to work through with a minor rotator cuff problem at the moment)

[trav_longo]

Last week

Squat 205x5x3

Chins 10x3


3/9

Deadlift
415x5x1 - setting lumbar, #5 was a griiiiiind

Squat
225x5x3 - My knees felt warm and juicy.

[Alex Kennedy]

Dude, yes, you;re loggin again. It's for realz now.

[trav_longo]

I also have a gym bag, which makes it double for real.

[hbw96734]

Good to see you training again. I see you bought my favorite rack from Core - gainz guaranteed now.

[trav_longo]

Thanks Wickman. Yes, that rack is now a function of Travlanta Barbell.

I forgot to log last week but it was nothing special. I moved a fuckload of mulch and that wrecked my back, thusly my workout at the gym was less than optimal. Here's this week so far.

Squat 245x5x3 - somewhat challenging for the lower back, but it moved fast enough and my knees feel good which is all I care about

Deadlift - All pretty easy. Since I'm not getting much volume from squats, I am probably going to do a quick volume phase for deadlifts so that I can get some actual work done. This has worked well for me in the past when I'm trying to work back up from being detrained.
365x3x4
315x8

Chins
12-10-10-6

Frontal & lateral delt work

Still feeling some shoulder issues which are preventing me from benching, gawdammit

[Niki Sims]

Still feeling some shoulder issues which are preventing me from benching, gawdammit

You can press though, right? What kind of shoulder stuff? Have you messed around with your grip width?

[trav_longo]

You can press though, right? What kind of shoulder stuff? Have you messed around with your grip width?

Yeah I can press overhead without a problem. I haven't messed with grip width, I really only tried benching once and knew immediately it was a bad idea. The pain is still there but it's slowly getting better. Pain happens when holding the arm out in front. Here's the thing:

[trav_longo]

Benched yesterday and my shoulder felt pretty good. First time benching in months.

135x10
185x8
225x3x3
185x10