Approved Log Power building & Rehabilitation log

[Ringworm1]

Week 8/block 2/lower body A - 4pm

I have basically taken the past week off training, went in and saw the coach for an assessment and confirmed just sciatic impingement.

Given a heap of new exercises ( Copenhagen )
If you know you know.. absolute killer and just stretched and foam rolled all week.

This week is supposed to be a deload but I retried my workout from last Saturday with complete success, no pain. And slight adjustments to deadlift stance,setup and bracing.

About 20mins of stretching, foam rolling and activation exercises to start ( never felt better )

Deadlifts

Warm up:

60kg x 10
60kg x 10
100kg x 5
140kg x 3
180kg x 2
210kg x 2

Working sets

230kg x 3 ( 506 lb)
230kg x 3
230kg x 3

These absolutely flew up, RPE 5-6 I’d guess


Safety squat bar - Paused

60kg x 8
80kg x 3

110 kg x 6
110 kg x 6

Seated leg curl

31kg x 20
49kg x 12
49kg x 8

Lat pull down.

Close grip V bar

55kg x 15
55kg x 15
60kg x 8
60kg x 10 ( 3min break )
70kg x 6

Great session, very happy.
Will back in tomorrow morning early benching which I’m excited for

Food this week hasn’t been great, def hit protein and carbs but fats too high. Few cheat meals

Supplements are the same.

Blood pressure I got checked twice, 118/78 which I’m happy with.

 

[Trenhead3cc]

Week 8/block 2/lower body A - 4pm

I have basically taken the past week off training, went in and saw the coach for an assessment and confirmed just sciatic impingement.

Given a heap of new exercises ( Copenhagen )
If you know you know.. absolute killer and just stretched and foam rolled all week.

This week is supposed to be a deload but I retried my workout from last Saturday with complete success, no pain. And slight adjustments to deadlift stance,setup and bracing.

About 20mins of stretching, foam rolling and activation exercises to start ( never felt better )

Deadlifts

Warm up:

60kg x 10
60kg x 10
100kg x 5
140kg x 3
180kg x 2
210kg x 2

Working sets

230kg x 3 ( 506 lb)
230kg x 3
230kg x 3

These absolutely flew up, RPE 5-6 I’d guess


Safety squat bar - Paused

60kg x 8
80kg x 3

110 kg x 6
110 kg x 6

Seated leg curl

31kg x 20
49kg x 12
49kg x 8

Lat pull down.

Close grip V bar

55kg x 15
55kg x 15
60kg x 8
60kg x 10 ( 3min break )
70kg x 6

Great session, very happy.
Will back in tomorrow morning early benching which I’m excited for

Food this week hasn’t been great, def hit protein and carbs but fats too high. Few cheat meals

Supplements are the same.

Blood pressure I got checked twice, 118/78 which I’m happy with.

Nice Deadlifts bro

 

[Ringworm1]

Nice Deadlifts bro

Cheers bro,
Slowly working my way back up 5-10kg at a time.
Strength there just tendons catching up

 

[LevButlerov]

Week 8/block 2/lower body A - 4pm

I have basically taken the past week off training, went in and saw the coach for an assessment and confirmed just sciatic impingement.

Given a heap of new exercises ( Copenhagen )
If you know you know.. absolute killer and just stretched and foam rolled all week.

This week is supposed to be a deload but I retried my workout from last Saturday with complete success, no pain. And slight adjustments to deadlift stance,setup and bracing.

About 20mins of stretching, foam rolling and activation exercises to start ( never felt better )

Deadlifts

Warm up:

60kg x 10
60kg x 10
100kg x 5
140kg x 3
180kg x 2
210kg x 2

Working sets

230kg x 3 ( 506 lb)
230kg x 3
230kg x 3

These absolutely flew up, RPE 5-6 I’d guess


Safety squat bar - Paused

60kg x 8
80kg x 3

110 kg x 6
110 kg x 6

Seated leg curl

31kg x 20
49kg x 12
49kg x 8

Lat pull down.

Close grip V bar

55kg x 15
55kg x 15
60kg x 8
60kg x 10 ( 3min break )
70kg x 6

Great session, very happy.
Will back in tomorrow morning early benching which I’m excited for

Food this week hasn’t been great, def hit protein and carbs but fats too high. Few cheat meals

Supplements are the same.

Blood pressure I got checked twice, 118/78 which I’m happy with.

Cheers bro,
Slowly working my way back up 5-10kg at a time.
Strength there just tendons catching up

@Ringworm1 very deep deadlift warm up, impressive @RoidRage69 check this out

 

[Ringworm1]

Week 8/Block 2/ upper body A - 8am

3rd time benching since I’ve been back this morning. Couldn’t seem to find position untill last working set, RPE 5/6 I’d say. Previous 3 x working sets felt alot more.

20 mins of prehab/rehab/mobility work

Barbell comp bench

Warm up:

20kg x 12
40kg x 5
60kg x 2
80kg x 1

Working sets :
( 4-5 sec eccentric )

90kg x 6
90kg x 6
90kg x 6
90kg x 6 ( Finally found setup, tight brace
Moved fast )

Dumbbell Floor press

35kg x 10
40kg x 9
40kg x 6

( love this movement but need to keep asking someone to lift second DB onto quad for me )

Cable Face pulls

28kg x 15
31kg x 12
31kg x 10

Tricep pushdowns
3 sets @ 22,17,13 reps

Dumb bell twist curls

17.5 kg x 20,16,8 reps

 

[LevButlerov]

Week 8/Block 2/ upper body A - 8am

3rd time benching since I’ve been back this morning. Couldn’t seem to find position untill last working set, RPE 5/6 I’d say. Previous 3 x working sets felt alot more.

20 mins of prehab/rehab/mobility work

Barbell comp bench

Warm up:

20kg x 12
40kg x 5
60kg x 2
80kg x 1

Working sets :
( 4-5 sec eccentric )

90kg x 6
90kg x 6
90kg x 6
90kg x 6 ( Finally found setup, tight brace
Moved fast )

Dumbbell Floor press

35kg x 10
40kg x 9
40kg x 6

( love this movement but need to keep asking someone to lift second DB onto quad for me )

Cable Face pulls

28kg x 15
31kg x 12
31kg x 10

Tricep pushdowns
3 sets @ 22,17,13 reps

Dumb bell twist curls

17.5 kg x 20,16,8 reps

@Ringworm1 comp bench, what do you mean by comp?

 

[stevesmi]

Dumbbell floor press
I'll have to give it a shot but not at the gym on the dirty floor lol

 

[Ringworm1]

@Ringworm1 comp bench, what do you mean by comp?

Just bench press used for PL competitions, a lot more stable than commercial gym setups. Different foam, chalk the bench for grip etc.

Just practicing on all the little things

 

[zedhed]

That's good that you took a week off of training.

during that you should be focusing on stretching.

 

[caligirl85]

Stretching really is important.
You gotta decompress things very important.

 

[Shrine]

I don't hesitate to take time away from the gym.

Weight training can always be Something that you get back to.

 

[Zyglamail]

It would do you a lot of good to take more than a week off, maybe a full month.
Spend that time stretching and doing some yoga.

 

[Arabian]

Wow, your blood pressure is looking really good.
You don't see good blood pressure numbers with many bodybuilders.

 

[BookerTNY]

Working on the mobility and Rehab work. That's smart.

Hopefully you get healthier and healthier as time goes on.

 

[sambee38]

Cable face pulls and tricep pushdowns.
This is a great training routine, keep it up.

 

[Austin316]

Make sure you keep warming up before you work out.
That's gonna prevent injury and that's gonna help you get about a workout anyway.

 

[Mobster]

Week 8/Block 2/ upper body A - 8am

3rd time benching since I’ve been back this morning. Couldn’t seem to find position untill last working set, RPE 5/6 I’d say. Previous 3 x working sets felt alot more.

20 mins of prehab/rehab/mobility work

Barbell comp bench

Warm up:

20kg x 12
40kg x 5
60kg x 2
80kg x 1

Working sets :
( 4-5 sec eccentric )

90kg x 6
90kg x 6
90kg x 6
90kg x 6 ( Finally found setup, tight brace
Moved fast )

Dumbbell Floor press

35kg x 10
40kg x 9
40kg x 6

( love this movement but need to keep asking someone to lift second DB onto quad for me )

Cable Face pulls

28kg x 15
31kg x 12
31kg x 10

Tricep pushdowns
3 sets @ 22,17,13 reps

Dumb bell twist curls

17.5 kg x 20,16,8 reps

One very common issue, by way of example, with switching from say a machine to barbell or barbell to dumbbell is the groove is different. Ditto the stabliziers need to strengthen

 

[Ringworm1]

One very common issue, by way of example, with switching from say a machine to barbell or barbell to dumbbell is the groove is different. Ditto the stabliziers need to strengthen

100% agree,
Coach has me one set day a week comp bench,
May ask for 2 next year. I can understand why weight is light, groove, scap retraction, lats engaged, leg drive will take awhile to become second nature.

Deadlift stance, setup, has also been changed.
And now focusing on low bar when always been a high bar squatter..

Excited however, has number of athletes with ATWR under him..

 

[LevButlerov]

View attachment 65599

Just bench press used for PL competitions, a lot more stable than commercial gym setups. Different foam, chalk the bench for grip etc.

Just practicing on all the little things

Damn thats a nice looking gym brother legit

 

[ballin2504]

View attachment 65599

Just bench press used for PL competitions, a lot more stable than commercial gym setups. Different foam, chalk the bench for grip etc.

Just practicing on all the little things

Those looks nice