Hi all, relatively new to the forum but I've been logging my progress on other forums for a while.
Little about me, I fractured and eventually broke my T1 spinous process, which left me unable to engage in any sort of exercise for almost a year. I was cleared to lift nearly 12 months ago.
Stats as of this post
20 years old
5'11"
215 lbs
555 squat/365 bench/545 deadlift
I have 1 meet under my belt and managed to walk away with a Class 1 total. Chasing an elite total of 1700 @220 come September.
https://www.youtube.com/watch?v=x7URiMJ-Ok8
I recently purchased Practical Programming and am basing my current training off the Pyramid Model.
This was today's session which is week 2, day 1. Let's get to it
squat: 325 4x8
bench: 235 4x8
row: 155 3x8
lying triceps ext: 70 3x8
Thanks Sean. My deadlift has always been my Achilles' heel. I think I hold myself back because of my previous back injury, even though I am 100% pain free. I hadn't pulled more than 485 in training prior to that meet so seeing 545 fly up really surprised me.
@King I write sets x reps because America lol.
Hot damn I like how you just show up and put most of us to shame. Is there a cool story for how you exploded your T1?
I used to squat like an idiot lol. It was most likely a stress fracture from high bar squatting with a relaxed back. So essentially the loaded bar was just sitting on the skeletal frame of my shoulders/neck with no real support. When I started feeling pain, I was misdiagnosed and told to continue training. Over time the fracture deepened and eventually the spinous process freed itself from the vertebral column. After many MRIs and multiple professional opinions, I was basically told to sit on my ass for a predetermined amount of time (4 months, then an additional 6 months) and was finally told to train by a spinal specialist after he told me the break was as healed as it was going to get from viewing a new MRI. I still have a fragment of bone free floating in my neck, but at this point it's worn down like a pebble on the beach and will eventually just dissolve. Coming back obviously I did all the research I could on barbell training and minimizing risk of injury and re-injury.
Last edited by The Mastiff; 04-01-2015 at 03:01 AM.
pause squat: 315 3x5
bench: 255 3x8
incline: 185 x8,10
this kid started pausing his squats once he saw me doing it. felt weird and i wanted to offer him advice since he was quite visibly a novice but didn't want to step into his workout
Last edited by The Mastiff; 04-03-2015 at 12:27 AM.
got some deep tissue massage today on my back and legs. this was a terrible mistake
Deadlift: 380 x8 beltless
ohp: 125 x12,12,10
Chins: bodyweight x12 , +10Lb x10
squat: 360 3x8 beltless
sldl: 275 2x8 beltless double overhand
chins: +20Lbs x12,10