A Kitten's Road to Redemption A Kitten's Road to Redemption

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Thread: A Kitten's Road to Redemption

  1. #1
    Join Date
    Jan 2011
    Location
    West Bend, WI
    Posts
    10,969

    Default A Kitten's Road to Redemption

    • phoenix arizona seminar date
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    I'm back. After a long layoff (about a year) where I did a little lifting (mainly benching) and was injured quite a bit too, I am back at it. I have a long way to get back to where I was, but things are progressing pretty well for just starting out. I still have a few nagging injuries that I am training around with help from Tom (Izzy). We are periodizing movements to save me from injury and overuse. Right now I am starting a volume block where I use lifts that are a little easier on me.

    Some of my shorter term goals:
    600+ squat with no wraps (I was probably at 675 or so with wraps before)
    450+ bench (previous max was 465)
    300+ press (previous max was 315)
    680+ DL (previous max was 660)

    *I hope to do this all while maintaining my new, lower body weight of 335ish.

    Height- 6'5.5"
    Weight- 335
    Age- 39 (next month)

    Here was last week's training action:

    5/15

    Floor Press (slight pause at bottom): up to 335x8 RPE 9.25, 305x8x2 (reps/sets) and 305x7x1 RPE 9.25 *I was supposed to get 8 reps on the last set. I am pushing the pace between drop sets at 4 mins between, so I got a little gassed. This week is 340/310 for 8's.

    Bench Machine- 170x12x3
    DB Rear Delt Raises- 110x15x3
    Tricep Extensions (overhead with rope) 150x15x3

    5/16

    Snatch Grip Deadlift: up to 425x8 RPE 8.25, 385x8x2 last set RPE 9 *Again, just pushing the pace at 4 mins and got a little gassed. We are working on building some work capacity with 4 minute breaks on this block. This week is 440/400. Shooting to get an extra set in there too, up to RPE 9.5.

    BB Rows- 175x15, 185x15x2
    Pulldowns- 200x12x2, 212.5x12
    Machine Curls- 80x15x3

    5/18

    Overhead Press: up to 165x8 RPE 7.5, 150x8x3 last set RPE 8. *These were light, but I am recovering from a shoulder injury. Still pushing the pace and getting gassed a tad, but so far pain free. Moving up to 180/160. Also going for an extra set here too.

    Dips- BW-70#x12x3
    DB Rear Delt Raises- 120x15x3
    Tricep Extensions (overhead, bar)- 160x20x3

    5/20

    Close Stance High Bar Squats (smaller belt, no wraps or sleeves): up to 370x8 RPE 8, 340x8x2 last set RPE 9. Again the shorter breaks got me. My last set was probably closer to 5 mins. This week is 390/350. I am shooting for 1-2 more sets up to RPE 9.5.

    Leg Press- 260x12x3
    Leg Curl- 150x12x3
    Abs- 165x12x3

    That was it! Tonight is floor press again. After this block the lifts will change a little and we will start cranking up the intensity a little bit.

  2. #2
    Join Date
    Jul 2013
    Location
    Dallas, GA
    Posts
    4,120

    Default

    OH SNAP! Les is back!

  3. #3
    Join Date
    Mar 2011
    Location
    Mississauga, Ontario
    Posts
    2,943

    Default

    Welcome back!

  4. #4
    Join Date
    Jan 2011
    Location
    West Bend, WI
    Posts
    10,969

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    Thanks guys! :-)


    KOTJ- you will be happy to know that I saw the "what have you" vid in the martial arts thread. I commented that combo 6 was a faith healing in progress.

    Glad to be back. Now I need to start building my kitten fury.

  5. #5
    Join Date
    Apr 2015
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    Welcome back!

  6. #6
    Join Date
    Aug 2009
    Location
    08691
    Posts
    4,207

    Default

    Welcome back Les!

  7. #7
    Join Date
    Jan 2011
    Location
    West Bend, WI
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    Thanks Chris and Dwayne!

    5/22

    Floor Press: 340x8 RPE 9.25, 310x8x2, 310x7 at RPE 9.25, 310x6 at RPE 9.25 *I was starting to gas with the 4 minute breaks between sets. The last two sets I took 4:30 and then 5:30. The extra minute really didn't help. :-) While I didn't get all my reps, I matched last week's RPE's and reps for the top and first three drop sets while going 5# heavier. I also got 6 extra reps in this week on the 4th drop set.

    Bench Machine: 200x12x2, 200x10

    DB Rear Delt Raises: 130x14x2, 130x12

    Tricep Extensions (overhead, with rope): 160x12x3

    That was it. Tomorrow is snatch grip deadlift time. I get pretty winded on the short rest periods with squat and deadlift, but I am going to get those reps in!

  8. #8
    Join Date
    Jun 2013
    Posts
    6,559

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    Quote Originally Posted by Callador View Post
    Glad to be back. Now I need to start building my kitten fury.


    Good to have you back, Les.

  9. #9
    Join Date
    Apr 2014
    Location
    London, UK
    Posts
    1,508

    Default

    Woo. Welcome back!

  10. #10
    Join Date
    Aug 2013
    Location
    Midwest
    Posts
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    Hey, Les! I'll be following along.

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