Callador 4x4 log

[Immortal_k]

Stats:
26 years of age, male, 6'1", 236lb
Squat 3RM 365lb (Have managed a 375lb 3RM, with horrible form)
Deadlift 3RM 385lb
Bench Press 5 singles 280lb
Press 5 singles 215lb

Program:
Callador's 4x4 program here.

Current programming:
Monday
Main lift: Press
Assistance: Cable triceps extensions, DB lateral raise, DB bent rear raise, DB front raise

Tuesday
Main lift: Squat
Assistance: RDL, leg extensions, adductor machine

Thursday
Main lift: Bench Press
Assistance: Close grip (press grip) bench press, Pec cross cable, Barbell curls

Friday
Main lift: Deadlift
Assistance: Chinups, DB row, Shrugs

Notes:
As of writing this post, I am currently suffering from anterior hip flexor tendonitis on the right side. I've withheld from squatting for two weeks and will continue to preclude squats until it heals, it's a pretty bad case. I'm rehabbing by stretches, ball rolling, and ibuprofen.

Also, I always write (weight)x(sets)x(reps).

[Immortal_k]

02/25/2012
Press (Light) 187.5x1x2 160x3x4 160x1x8
LTE 60x3x12
Dumbbell lateral raise 20x3x12 - Never really done these before, using strict form they're pretty hard
Dumbbell bent rear raise 20x3x12 - Never done these either but they're more manageable

[nkelman]

Noticed any carry over to bench/press from LTE, or is this your first time doing them?

I'm thinking of cycling them in for dips this six week cycle.

Nice lifts.

[Immortal_k]

Noticed any carry over to bench/press from LTE, or is this your first time doing them?

I'm thinking of cycling them in for dips this six week cycle.

Nice lifts.

I've just started them, don't know how well they'll help with my bench and press. It does feel great though.

Thanks for the compliment.

[Les Hahn]

Best of luck Immortal_k!

One thing I noticed is that some of the guys are throwing closegrip bench in on their press day. It could be barbell or dumbbell, but basically 3x10-12 as an assistance exercise. The extra volume may help. I used to do that on my TM split, but doing less (just press one day and bench on the other) has helped me more. Everyone is different, so monitor your progress and see what works best for you.

May the kittens be with you! :-)

[Immortal_k]

Thanks, Les :-)

Feb 27 2013
Squat - x
RDL - my back was just out of it. Could RDL a mere 135, felt like my lower back was about to split open. Soreness, not pain.
Leg extension - 150x3x12 170x1x12
Leg curl - 130x3x12
adductor machine - 150x2x12 170x2x12

Felt horrible. I took a dip in the hot jacuzzi for about ten minutes, then switched to the cold jacuzzi for about eight minutes. Finished it off with five minutes in the steam room.

[Immortal_k]

Feb 28 2013
Bench Press 225x1x2 195x3x4 195x1x8
Cable triceps machine 130x1x12 150x2x12
Pec cross cable 40x1x12 50x1x12 60x2x12
Curls 95x3x12 only got 10, 10, 8

Back is feeling much better, looking forward to Deadlift day - Friday.

[Immortal_k]

Mar 01 2013
Deadlift 225x3x5 My back was still tired, decided to cap the workset at 225.
Dumbbell row 120x2x10 120x1x8
Barbell shrugs 185x3x12 - easy
Chinups BWx1x8 BWx2x9

[Immortal_k]

Mar 05 2013
Press 210x1x1 165x3x4 165x1x8 > I have to be sure to take a good break after my warmups, I tried 210 quickly and it stalled half way through. I rested for 5 minutes and got it.
DB Front raise 25x3x12
DB Lateral raise 25x1x12 25x2x10
DB Rear raise 25x3x12
Lying Triceps Extension 70x3x12

[Immortal_k]

Mar 06 2013
Squat X Tried one with just the bar, I didn't feel any sharp pain but my low back has been shot lately and I couldn't concentrate.
Leg extension 170x3x12 130x1x20
Leg curl 130x1x12 130x1x10 130x1x8 90x1x20
Adductor machine 190x2x12 190x1x20
Calf raise 50x3x20
Leg press (I hate these) 225x2x10 On the second set I felt my ASIS tendonitis (anterior hip flexor tendonitis) flare up a bit, so I backed off.

I'm so frustrated with my anterior hip flexor tendonitis and, now, my lower back. I recall doing a quick, smooth 295x4x5 squats on volume day (TX method) before my tendonitis went into full effect. *sigh*