My Come Back Log

[lou t]

Hi All:
Yup, has been awhile. won't bore you with a lot of details. I had surgery end of 10/2016. Recovery sucked. Rehab sucked more. Bad news, 3 out of 4 surgically attached rotator tendons didn't heal (hold). so I am no better off than before the surgery.

started back in the gym around the end of 2016, with my arm in a sling, I managed to do cardio and legs (no squats0, just let press, leg ext, leg curls and calf. did this until my rehab was done and than started to squat again around May 2017.

I can't low bar due to lack of mobility (for now).

I managed to get my weight down to 146.bs and BF in single digits.

I'm 150lb now, BF still under 10%.

my goals are to complete PL in March or April (USAPL). Masters III 66kg. I can't bench worth a shit, but I may be able to set the American record for squat and dl. My 1 rep max squat is 345 and my dl is 365.

YouTube here is today squat @325

here is my training today

sunday	day #1 legs	SETS	REPS	WT	NOTES
1/18	SQUATS		1@8, 1@9, 3@9; 4-6%	315,325,305, 285 x 3 x3
	smith machine lunges	4	8	160
ss	smith machine hack squats	5	15;10,8,8,8	120, 150,160,160, 160
	Seated leg curls	5	15; 10,8,8,8	90, 110, 120	forced negatives last set
tri set	seated calf raise	4	12	135
	standing calf raise	4	10	180
	standing ab wheel		7,3,2,1
	20 cardio

[Meshuggah]

It's good to see you back, Lou. I hope 2018 is a great year for you.

[lou t]

It's good to see you back, Lou. I hope 2018 is a great year for you.

thank you....glad to be back even though a little more dinged up.

[Mr. Bingley]

aw lou, so sorry about the surgical non-results

[Mr. Bingley]

that squat was smooth as silk btw

[lou t]

aw lou, so sorry about the surgical non-results

thanks..to be honest when the dr. told me I was pretty upset. but I put it in proper perspective. got over it. now trying to get back my mojo.

[Michael Mullany]

Hey Lou, Mike from HGRT here. Nice to see you back at it. Just curious, are you still planning on doing a B.B. comp, or is it full on Powerlifting training from here on?

[lou t]

Hey Lou, Mike from HGRT here. Nice to see you back at it. Just curious, are you still planning on doing a B.B. comp, or is it full on Powerlifting training from here on?

Hey Mike;
How are you? Hope you're doing well.

yes i want to comp in bodybuilding some time in May. that will be right after I compete in March powerlifting. i figure I need about 12-16weeks to get ready. I really need to start practicing posing. I found a posing coach and will start working with him in a few weeks.

my problem is I'm never happy with the way I look. I don't want to be one of these guys that shows up small. I need to get my weaknesses up. and I have many.

thanks for checking in.

Happy New Year.

[lou t]

Monday 1/1
bw 151

Note:
not thrilled with where my deadlift is at the moment. Still working on getting my form back.

monday	day #1 back/chest	SETS	REPS	WT	NOTES
ss	iso lateral seated chest press	5	15wu;10,8,8,6		strip last set
	bw chins	5	10
ss	incline chest press	4	10,8,8,6		strip last set
	close grip pull downs	4	10	110
ss	db flyes	4	10,8,8,6	25,30,30,30
	chest pull overs	4	12	55
1/18	bldl	3	1@8,1@9, 3@9; 4-6%	335,350,325x3,305x3
	BB rows	4	8-10	145
	cardio 30

[lou t]

Tuesday 1/2

day #1 arms/shoulders

Note:
here's my approach to todays training. I don't know what you would call this each set will be as follows:
30 seconds of repping and 60 second rest. each lift x 3 sets
I picked a weight I know i will reach failure @ 12reps full range of motion. That will be about the 15-second mark. I keep repping using partials reps. when I can no longer do partials I'll do static holds. using this method I will achieve muscular failure while doing the lift safely.

tuesday	day #1 arm/shoulders/ time under tension	SETS	REPS	WT
SHOULDERS
	Iso lateral OVERHEAD PRESS	3		80
	INCLINE REAR DELT SWINGS	3		30
	2 ARM seated SIDE LATERAL RAISES	3		10
TRICEPS	SMITH MACHINE CLOSE GRIP BENCH PRESS	3		140
	ACROSS BENCH TRI EXT	3		58
	LYING DB TRI EXT.	3		30
TRAPS	DB shrugs	3		75
abs	standing ab wheel			10,4,3,
	25 minute cardio