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Caradoc's Log
Male, 42.
5' 11.5"
weight 7/24/13 : 240
BF same date : 30%
Injuries: Shattered right patella approx 20 years ago. Scope of same 5 years ago, bad results. Post-surgical primary issues resolved (as far as I can tell) 1 year ago.
Flexibility limited. Lifestyle very sedentary (much due to injury). Former smoker (about 20 years, quit 3 yrs ago).
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Week One:
Went into "first workout" not knowing forms, so a lot of body weight reps at each. End up with:
SQ: 3x5 @65
BENCH: 3x5 @ 95
DEAD: 1x5 @ 105
Second workout:
SQ: 3x5 @85
PRESS: 3x5 @55
DEAD: Fail at 65 adductor strain
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Week Two
In Progress:
Monday
SQ: tried, failed @ 65 with adductor strain
BENCH: 3x5 @115
DEAD: not attempted
Did test circuit of 10@95 BENCH, 10@8 sitting flys, 10@20 sitting hammer curls, 3 circuits.
Wednesday:
PRESS: 3x5 @ 85
No leg work due to strain.
Assisted Chins and Pullups just to prep form for later on.
Last edited by Caradoc; 08-01-2013 at 03:43 AM.
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After working through form and firing trainer and working through a couple of naggign injuries, I finally got to start working on progression starting last week in September with what I feel is finally correct form. Still no power cleans as I am working on developing the flexibility for the rack, I am nowhere close unfortunately. Back-filling the log from here.
Week of 9/23:
Mon
Squat
45x2x5
75x1x5
95x1x4
115x3x8 (had deloaded to work on form)
OHP:
45x2x8
55x1x6
65x1x4
80x3x5
Deadlift:
65x2x5
95x1x5
135x1x4
165x1x2
175x1x5
Missed Wednesday
Friday
Squat:
45x2x5
75x1x5
95x1x3
115x1x2
125x3x5
OHP:
45x2x5
65x2x5
75x2x5
85x3x5
Deadlift:
65x2x5
95x1x5
125x1x3
165x1x2
185x1x3
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Week of 9/30
Monday
Squat;
45x2x5
65x1x4
95x1x3
120x1x2
130x3x5
Bench
45x2x5
65x1x5
85x1x4
105x3x5
Deadlift:
75x1x5
115x1x3
145x1x3
165x1x2
185x1x5
Wednesday
Squat:
45x2x5
75x1x5
100x1x3
125x1x2
140x3x5
OHP:
45x2x5
55x1x4
65x1x3
75x1x2
85x3x5
Deadlift:
75x1x5
115x1x4
145x1x2
165x1x1
195x1x5
Friday:
Squat:
45x2x5
75x1x4
95x1x3
130x1x2
150x3x5
Bench:
45x2x5
65x1x5
90x1x4
110x1x3
125x3x5
Deadlift
75x1x5
115x1x4
145x1x2
175x1x1
205x1x5
Last edited by Caradoc; 10-14-2013 at 11:55 PM.
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week of 10/7
Monday
Squat:
45x2x5
75x1x5
105x1x3
135x1x2
155x3x5
OHP:
45x2x5
55x1x5
65x1x4
80x1x2
95x3x5
75x1x5, 65x1x5, 55x1x5, 45x1x5
Deadlift:
75x1x5
115x1x4
150x1x3
185x1x1
215x1x5
Rest of week missed with calf injury
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Week 10/14 - Monday
Monday
Squat:
45x2x5
75x1x4
115x1x3
135x1x2
150x1x1
160x3x5
115x1x6 - back off for form work
Bench:
45x2x5
65x1x5
85x1x4
105x1x3
125x1x1
135x3x5
Deadlift:
75x1x5
115x1x4
135x1x2
165x1x2
195x1x1
215x1x5
Notes:
Just got pair of .5" Rogue Do-Wins, first time in them.
Added creatine 5g over last half of last week.
Squats were harder than usual, they have been getting harder, but this was the first time I was worried going into the last reps, especially last of last set. Almost dropped second rep last set from odd wobble, I think I rested too long between second and third set causing that.
Benches were too easy. The weight was hard enough (probably could have added a bit more though, maybe jump 15 friday). But I did that whole thing from warmup to last set in like 12 minutes, and I don't feel tired or pushed by it. I am thinking of adding some drop sets to the Wednseday and Friday Presses and benches just to get some more volume in there, these particular lifts don't seem to work me much like the others do.
Deadlift felt ridiculously light and I had even gone back to double overhand grip from mixed. Maybe the layoff helped. Or the fact that I didn't actually add weight because I misread my log.
Last edited by Caradoc; 10-15-2013 at 12:28 AM.
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Tuesday
Dumbbell curls 20x3x12
Hammer curls 20x3x12
Worked on power cleans a bit.
Stretching and foam rolling.
15 minutes of sorta HIIT on stationary bike 30 sec on 60 off.
Calf injury is back, can't figure out what it is. Only hurts after I've been sitting an goes away in less than a minute of walking it off, sometimes just a few seconds. But hurts like hell when laying down, hard to sleep through. High front/outside of calf, just below knee, around where muscle and tendon meet I think. Not sore to touch.
Last edited by Caradoc; 10-15-2013 at 09:34 PM.
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Started back up several weeks ago after long layoff from a Pes Anserius Bursitis or Tendonitis issue that took a long time to resolve. Could barely walk from the end of October through the beginning of December. Prednisone regime and minimal activity to resolve. Messed around with light weights and eventually higher reps until I was confident I could resume program. In PT for rotator cuff issues that developed while I was on regimen and not lifting. Having a lot of trouble producing force on Bench, particularly unracking. I have to find a "sweet spot" to be able to use right shoulder. Weight in general on bench feels much harder to move, I was benching 155 at time I had to stop gym, and now 135 feels like moving a mountain. It didn't feel like that first time through. Will backfill last two weeks below
Last edited by Caradoc; 04-07-2014 at 03:00 AM.
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Week ending 3/29
Mon:
HIIT: 15 Minutes
SQ: 45x10x2, 65x10x1, 85x10x1, 105x10x3
Bench: 45x10x2, 65x10x2, 85x10x1, 95x5x1, 115x5x1 130x5x3
Dead: 75x10x2, 115x10x1, 135x5x1,165x5x1
Curls: 45x10x2, 50x10x2, 55x10x2
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Tues:
HIIT: 15 minutes
Pullups: 150x8x2, 110x4x3 * "weight" is assistance from machine
Wallballs: 20x3
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Wed:
HIIT:15 minutes
Squat: 45x5x3, 65x5x2, 95x5x1, 115x5x3
OHP: 45x10x2, 55x5x1, 65x4x1, 75x3x1, 80x5x3
Dead: 95x5x2, 125x5x1, 145x3x1, 165x3x1, 185x2x1, 205x5x1
Curls: 45x10x1, 55x10x4
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Thurs:
HIIT: 15 minutes
Pullups: 145x10x2, 90x3x1(fail) 110x5x4
Wallballs: 20x2
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Fri:
HIIT: 15 minutes
Squat: 45x5x2, 65x5x2, 95x4x1, 115x2x1, 125x5x3
Bench: 45x10x2, 65x10x2, 85x5x1, 115x3x1, 125x1x1, 135x5x3
Dead: 95x5x1, 135x5x1, 165x4x1, 195x2x1, 225x4x1 (failed on 5 due to stomach/reflux issue)
Curls: 45x10x1, 55x10x2 (time up couldn't complete more sets)
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I'm working into a new routine here, finding what works and how much warmup I have to do. Rotator cuff issues worry me on bench, but they seem to be slowly improving. Just have to find the right angle of attack, otherwise I can't produce force at all to unrack. After unracking there is no pain though. Seems to be slowly improving with working out again though.
I want to keep a 5 day schedule, but I think pullups may be a bit much on those days. Wallballs are as much for flexibility as anything else, it finally helped me hit depth on squat so I want to keep them.
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