Approved Log Powerlifting Log

[LevButlerov]

This does make sense and combined with actual rehab moves

Rest and recovery phase.

 

[LevButlerov]

Just following surgeon’s directive - cannot start actual loading phase of rehab until 6 weeks post op. The tendon is stitched to a toggle-loc button screwed into the bone and the risk of popping it off the stitches is very high in the first six weeks.

Training is at a moderate intensity so the body doesn’t prioritise recovery over tendon healing.

Smart move follow it

FYI the ruptured bicep is the left arm, hence the right arm loaded exercises in the training

 

[ballin2504]

Rehab Week 3

Session 1

3 x 15 x 35kg Leg Extension

4 x 15 x 200kg Leg Press

3 x 20 x 12kg Walking Lunges 3 x 15 x 100kg Leg Press Calf Raise

3 x 12 x 35kg Right Arm Plate Loaded Row 3 x 12 x 35kg Right Arm Plate Loaded Shrug

Session 2

2 x 12 x +17.5kg Right-arm Smith machine bench press
1 x 10 x +17.5kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 20kg Right-arm DB floor press

3 x 20 Russian twist 3 x 12 Step ups

Session 3

12 x 100kg SSB good morning
12 x 110kg SSB good morning
10 x 120kg SSB good morning
10 x 100kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 15kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 20kg Right-arm cable tricep pushdown

3 x 10 Sit-ups

@Corn Gromwell awesomely day big guy. I bet your legs were swollen after getting that in. I love seeing how hard you hit it.

 

[RoySimpson]

Rehab Week 3

Session 1

3 x 15 x 35kg Leg Extension

4 x 15 x 200kg Leg Press

3 x 20 x 12kg Walking Lunges 3 x 15 x 100kg Leg Press Calf Raise

3 x 12 x 35kg Right Arm Plate Loaded Row 3 x 12 x 35kg Right Arm Plate Loaded Shrug

Session 2

2 x 12 x +17.5kg Right-arm Smith machine bench press
1 x 10 x +17.5kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 20kg Right-arm DB floor press

3 x 20 Russian twist 3 x 12 Step ups

Session 3

12 x 100kg SSB good morning
12 x 110kg SSB good morning
10 x 120kg SSB good morning
10 x 100kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 15kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 20kg Right-arm cable tricep pushdown

3 x 10 Sit-ups

@Corn Gromwell give yourself some time to recover!

 

[Noah Wixx]

Nice to see you pushups the rehab

 

[Corn Gromwell]

@Corn Gromwell give yourself some time to recover!

An injury is not a setback, it is a chance to get better in other areas

 

[Corn Gromwell]

Slight change to the PEDs for weeks 5-8 post-operation, moving into early remodeling phase of the tendon. Dropping the Anavar and tapering the peptides:

Compounds:

• Sparta Test E 150mg/week

Peptides:

• SHOGUN BPC-157 750mcg/day (split AM/PM)
• SHOGUN TB-500 1000mcg/week
• SHOGUN HGH 4IU/day
• GHK-Cu 4mg/day (split AM/PM)

 

[25homes]

Rehab Week 3

Session 1

3 x 15 x 35kg Leg Extension

4 x 15 x 200kg Leg Press

3 x 20 x 12kg Walking Lunges 3 x 15 x 100kg Leg Press Calf Raise

3 x 12 x 35kg Right Arm Plate Loaded Row 3 x 12 x 35kg Right Arm Plate Loaded Shrug

Session 2

2 x 12 x +17.5kg Right-arm Smith machine bench press
1 x 10 x +17.5kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 20kg Right-arm DB floor press

3 x 20 Russian twist 3 x 12 Step ups

Session 3

12 x 100kg SSB good morning
12 x 110kg SSB good morning
10 x 120kg SSB good morning
10 x 100kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 15kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 20kg Right-arm cable tricep pushdown

3 x 10 Sit-ups

Nice workout right here. Good update

 

[LevButlerov]

Slight change to the PEDs for weeks 5-8 post-operation, moving into early remodeling phase of the tendon. Dropping the Anavar and tapering the peptides:

Compounds:

• Sparta Test E 150mg/week

Peptides:

• SHOGUN BPC-157 750mcg/day (split AM/PM)
• SHOGUN TB-500 1000mcg/week
• SHOGUN HGH 4IU/day
• GHK-Cu 4mg/day (split AM/PM)

Dropping anavar is smart good peptides!

 

[Corn Gromwell]

Rehab Week 4
Session 1
3 x 15 x 35kg Leg Extension

4 x 15 x 230kg Leg Press

3 x 24 x 12kg Walking Lunges 3 x 15 x 120kg Leg Press Calf Raise

3 x 12 x 40kg Right Arm Plate Loaded Row 3 x 12 x 40kg Right Arm Plate Loaded Shrug

Session 2
3 x 10 x +20kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 25kg Right-arm DB floor press

3 x 20 Russian twist 3 x 12 Step ups

Session 3

3 x 10 x 120kg SSB good morning
1 x 12 x 110kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 15kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 22.5kg Right-arm cable tricep pushdown

3 x 10 Sit-ups

 

[LevButlerov]

Rehab Week 4
Session 1
3 x 15 x 35kg Leg Extension

4 x 15 x 230kg Leg Press

3 x 24 x 12kg Walking Lunges 3 x 15 x 120kg Leg Press Calf Raise

3 x 12 x 40kg Right Arm Plate Loaded Row 3 x 12 x 40kg Right Arm Plate Loaded Shrug

Session 2
3 x 10 x +20kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 25kg Right-arm DB floor press

3 x 20 Russian twist 3 x 12 Step ups

Session 3

3 x 10 x 120kg SSB good morning
1 x 12 x 110kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 15kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 22.5kg Right-arm cable tricep pushdown

3 x 10 Sit-ups

Solid work this week, weights are climbing and the volume is right where it should be. Extensions and presses look strong, and adding those 24 walking lunges with 12kg shows your stability is coming back quick. The right-arm work with rows, shrugs, and smith bench is moving well too, nice job keeping it balanced with the pulls and presses. Those SSB good mornings at 120kg for sets of 10 are a real statement lift for week 4, big step up. Keep pushing food to match this workload and recovery is going to keep moving fast.

 

[Corn Gromwell]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

 

[LevButlerov]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

Those bloods are exactly what you want to see at this stage, collagen turnover up and inflammation low means the tissue is doing its job. Hitting 6 weeks and moving into the physio block is perfect timing, now it’s just about gradual loading and letting that new collagen mature. Stick to the plan with the baby steps, you’re setting the foundation for proper strength when it’s ready.

 

[stevesmi]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

@Corn Gromwell very interesting stuff man. its cool you got that done. how much did the test cost?

 

[BodyMonster34]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

bro gotta dumb this down for some of us. @Corn Gromwell What All this mean? Lots of information.

 

[Corn Gromwell]

bro gotta dumb this down for some of us. @Corn Gromwell What All this mean? Lots of information.

In terms of the tendon rebuild, the body is clearing the old bricks and building with new bricks. Collagen type 1 is the strongest brick and that’s what we’re building with.

 

[Corn Gromwell]

@Corn Gromwell very interesting stuff man. it’s cool you got that done. how much did the test cost?

AU$113 for all three through iMedical

 

[Mobster]

What do you mean by 'mature tissue'?

And why would it make a difference?

 

[BodyMonster34]

In terms of the tendon rebuild, the body is clearing the old bricks and building with new bricks. Collagen type 1 is the strongest brick and that’s what we’re building with.

bro ah that make sense

 

[stevesmi]

AU$113 for all three through iMedical

thats a bargain

 

[2Thick]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

this is a fantastic layout. nice job putting together some numbers for us. haven't seen this type of stuff posted before @Corn Gromwell

 

[Ulter]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

@Corn Gromwell A nice work putting these Bloods together for us. I think that this is some crucial information. Thanks for getting it up.

 

[ROIDDERS]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

its cool that your overall hematology is solid. most guys have thicker blood. you are keeping things in range @Corn Gromwell

 

[ceo]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

bros nice medical update @Corn Gromwell This is a very thorough bloodwork. Lots of things to look through.

 

[Corn Gromwell]

What do you mean by 'mature tissue'?

And why would it make a difference?

The tendon should have mostly finished rebuilding by then, so shouldn’t be a significant amount of collagen synthesis happening comparatively to now. Mature enough that it just gets retrained for major load bearing.

 

[Noah Wixx]

Interesting testing

 

[Corn Gromwell]

Rehab Week 5

Session 1

3 x 15 x 37.5kg Leg Extension

4 x 15 x 250kg Leg Press

3 x 28 x 12kg Walking Lunges 3 x 15 x 150kg Leg Press Calf Raise

3 x 12 x 40kg Right Arm Plate Loaded Row 3 x 12 x 40kg Right Arm Plate Loaded Shrug

Session 2

2 x 10 x +22.5kg Right-arm Smith machine bench press
1 x 8 x +22.5kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 27.5kg Right-arm DB floor press

Session 3

1 x 10 x 110kg SSB good morning
3 x 10 x 130kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 20kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 15kg straight bar cable tricep pushdown

3 x 10 Sit-ups

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls

3 x 15 x 4kg DB lateral raise

 

[LevButlerov]

Rehab Week 5

Session 1

3 x 15 x 37.5kg Leg Extension

4 x 15 x 250kg Leg Press

3 x 28 x 12kg Walking Lunges 3 x 15 x 150kg Leg Press Calf Raise

3 x 12 x 40kg Right Arm Plate Loaded Row 3 x 12 x 40kg Right Arm Plate Loaded Shrug

Session 2

2 x 10 x +22.5kg Right-arm Smith machine bench press
1 x 8 x +22.5kg Right-arm Smith machine bench press

3 x 15 x 12kg Bulgarian split squat 3 x 15 Pin-loaded hip abduction

3 x 12 x 35kg Right-arm cable lat pulldown 3 x 12 x 27.5kg Right-arm DB floor press

Session 3

1 x 10 x 110kg SSB good morning
3 x 10 x 130kg SSB good morning

3 x 12 x 15kg Single-leg banded hamstring curl 3 x 12 x 20kg Single-leg hip thrust

3 x 15kg x 45-second Wall squat 3 x 15 x 15kg straight bar cable tricep pushdown

3 x 10 Sit-ups

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls

3 x 15 x 4kg DB lateral raise

Good to see you stacking weight steady in rehab, that leg press at 250kg for high reps is strong work, and pairing it with lunges and calf press keeps balance. The single arm pressing and pulling is smart for recovery, numbers are moving up without rushing. Keep protein and carbs consistent so the muscle you’re rehabbing actually rebuilds stronger.

 

[ballin2504]

Took a very specific set of bloods at 30 days post-op:

P1NP: Procollagen type I N-terminal propeptide, which is cleaved off only when type I procollagen is converted into mature type I collagen. Bloods showed it was elevated above reference range, indicating I was already in a heightened state of Type I Collagen synthesis

CTx: serum CTX (β-CTX) is specific to the C-terminal telopeptide of type I collagen, which is elevated in my bloods. Alongside elevated P1NP indicating active remodeling - clearing away the old bricks and building new ones

Would expect both to be lower if I retest at 10-12 weeks with mature tissue.

ESR: indirect marker of systemic inflammation. Not super specific, but was very low which shows body’s systemic inflammatory burden was minimal

6-weeks post-op today and the surgeon has handed me over to the Physio and the (baby steps) loading phase starts now. A six week block to gently load the tendon.

View attachment 123112View attachment 123113View attachment 123114

@Corn Gromwell praying you get a full fast recovery brother wishing you the best

 

[Corn Gromwell]

@Corn Gromwell praying you get a full fast recovery brother wishing you the best

Tracking well so far!

 

[LevButlerov]

Tracking well so far!

well and strong

 

[Corn Gromwell]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

 

[Corn Gromwell]

Only two sessions this week as I was away, but did get to use a different gym for Session 2 and utilise some different equipment.

New program incoming with the arm progressing nicely. Squats will be back on the menu.

 

[LevButlerov]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

Only two sessions this week as I was away, but did get to use a different gym for Session 2 and utilise some different equipment.

New program incoming with the arm progressing nicely. Squats will be back on the menu.

Good couple of sessions for a rehab week, solid structure and smart load control. The 280 kg leg press and 160 kg belt squat show the lower body is handling volume fine, and the lighter DB work for arms is perfect while things come back online. Nice touch pairing push movements with corrective work like wall slides and band pullovers, that’ll help balance the recovery. Once squats come back in next week, you’ll be in a good spot to ramp load again while keeping reps high and form locked.

 

[stevesmi]

Only two sessions this week as I was away, but did get to use a different gym for Session 2 and utilise some different equipment.

New program incoming with the arm progressing nicely. Squats will be back on the menu.

@Corn Gromwell 2 sessions is not bad. i would rather have 2 solid sessions then do 4 crappy ones. you will be back on it next week

 

[2Thick]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

belt squat is on point. the straight arm banded pullover is the best. i don't see too many doing those @Corn Gromwell

 

[Corn Gromwell]

belt squat is on point. the straight arm banded pullover is the best. i don't see too many doing those @Corn Gromwell

It’s one of very few movements I can engage the lats without engaging the bicep in ROM

 

[Mobster]

Only two sessions this week as I was away, but did get to use a different gym for Session 2 and utilise some different equipment.

New program incoming with the arm progressing nicely. Squats will be back on the menu.

Good to see

 

[Ulter]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

always cool seeing your workouts as they are so different then others @Corn Gromwell the belt squat is on point. so is the hanging leg raises

 

[ROIDDERS]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

@Corn Gromwell nice to see the bulgarian split squats. You don't see too many people doing those. I actually did some yesterday in my glutes are sore.

 

[ceo]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

bros that is a powerlifter dream workout. and then you finding time to hit some core too. those hanging leg raises not easy after a workout like that @Corn Gromwell

 

[Noah Wixx]

Only two sessions this week as I was away, but did get to use a different gym for Session 2 and utilise some different equipment.

New program incoming with the arm progressing nicely. Squats will be back on the menu.

Nice seeing the rehab progression and it working for u

 

[2Thick]

It’s one of very few movements I can engage the lats without engaging the bicep in ROM

Exactly. That is a great Point. People don't understand.

 

[ballin2504]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

@Corn Gromwell nice update man. Looks like it’s going really well. Keep it up

 

[25homes]

Rehab Week 6

Session 1

3 x 15 x 30kg Leg Extension

15 x 200kg Leg Press
15 x 240kg Leg Press
15 x 270kg Leg Press
12 x 280kg Leg Press

3 x 12 x 14kg Bulgarian split squats 3 x 15 x 170kg Leg Press Calf Raise

3 x 12 45-degree incline push-ups 3 x 12 Wall slides with foam roller

3 x 12 x 20kg Mid-grip bench press

2 x 12 x 1kg supinated DB bicep curls
2 x 12 x 1kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

Session 2

10 x 40kg Belt Squat
10 x 80kg Belt Squat
10 x 120kg Belt Squat
10 x 160kg Belt Squat

3 x 12 x 20kg Single leg hamstring curl (pin-loaded) 3 x 12 45-degree incline push-ups

3 x 12 Straight arm banded pullover 3 x 15 x 40kg BB hip thrusts

3 x 15 x 5kg Plated-loaded lateral raise 3 x 15 x 40kg Leg extension (pin-loaded)

3 x 15 hanging leg raises (back/arm supported machine)

2 x 12 x 2kg supinated DB bicep curls
2 x 12 x 2kg DB hammer curls
2 x 12 x 3kg Supination into pronation with DB

1 x AMRAP (20) Pendulum squat with no weight

Good work here. Stay focused

 

[Corn Gromwell]

Rehab Week 7
Session 1
2 x 12 x 3kg supinated DB bicep curls
2 x 12 x 3kg DB hammer curls
2 x 12 x 4kg Supination into pronation with DB

4 x 20 x 20kg Mid-Grip Bench Press

3 x 15 x 30kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 12 x 10kg Standing single-leg calf raise

3 x 20 x 20kg Walking lunges 3 x 12 Straight arm banded lat pullover

Session 2
3 x 10 x 120kg SSB Good Morning

3 x 12 x 20kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 30kg Prone hamstring curl, banded 3 x 12 x 7.5kg DB rear dent fly

2 x 12 x 10kg DB step up 2 x 15 x 7.5kg DB lateral raise

2 x 12 x 3kg supinated DB bicep curls
2 x 12 x 3kg DB hammer curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 110kg SSB Squat
8 x 120kg SSB Squat
8 x 125kg SSB Squat

3 x 12 x 100kg Single-leg leg press

2 x 8 x 10kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 4kg Supinated bicep curls
2 x 12 x 4kg Concentration curls
2 x 12 x 4kg Supination into pronation

 

[Corn Gromwell]

Tracking nicely, now 8 weeks post-op. Must say, best I’ve felt in a long time. Woke up at 110kg and currently reasonably lean (for a powerlifter, haha). Have increased dietary potassium recently (dried apricots, coconut water, chia seeds etc) and have so little fluid retention that my wedding ring is slipping off.

Some slight changes to the PED and supp protocol as I’m well beyond the healing phase. Dropped most of the peptides apart from keeping a little BPC in for another couple weeks to assist with tendon remodeling. Also running a little mitochondrial repair stack, to continue this run of heightened well-being and improved energy levels.

Compounds:

• Sparta Test E 150mg/week
• SHOGUN HGH 3.3IU/day

Collagen Stack:

• BPC157 250mcg AM & PM
• Vitamin C 2000mg
• Nitric oxide booster 2,250mg
• Hydrolised Collagen Peptides (Bulk Nutrients) 15g

Mitochondrial repair stack:

• Urolithin A 250mg
• SLU-PP-332 250mcg
• R Alpha-Lipoic Acid 400mg
• CoQ10 200mg
• Magnesium L-threonate 72mg

Other Supplements:

• Fish Oil 3000mg
• Krill Oil 2000mg
• R Alpha-Lipoic Acid 400mg
• CoQ10 200mg
• Magnesium glycinate 75mg
• Citrus bergamot 1000mg
• Vitamin E 1000IU
• Creatine 10000mg
• Alpha-GPC 600mg
• ZMA

Macros:

• 4400 calories
• Protein 270g
• Carbs 500g
• Fats 150g

 

[LevButlerov]

Rehab Week 7
Session 1
2 x 12 x 3kg supinated DB bicep curls
2 x 12 x 3kg DB hammer curls
2 x 12 x 4kg Supination into pronation with DB

4 x 20 x 20kg Mid-Grip Bench Press

3 x 15 x 30kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 12 x 10kg Standing single-leg calf raise

3 x 20 x 20kg Walking lunges 3 x 12 Straight arm banded lat pullover

Session 2
3 x 10 x 120kg SSB Good Morning

3 x 12 x 20kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 30kg Prone hamstring curl, banded 3 x 12 x 7.5kg DB rear dent fly

2 x 12 x 10kg DB step up 2 x 15 x 7.5kg DB lateral raise

2 x 12 x 3kg supinated DB bicep curls
2 x 12 x 3kg DB hammer curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 110kg SSB Squat
8 x 120kg SSB Squat
8 x 125kg SSB Squat

3 x 12 x 100kg Single-leg leg press

2 x 8 x 10kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 4kg Supinated bicep curls
2 x 12 x 4kg Concentration curls
2 x 12 x 4kg Supination into pronation

Tracking nicely, now 8 weeks post-op. Must say, best I’ve felt in a long time. Woke up at 110kg and currently reasonably lean (for a powerlifter, haha). Have increased dietary potassium recently (dried apricots, coconut water, chia seeds etc) and have so little fluid retention that my wedding ring is slipping off.

Some slight changes to the PED and supp protocol as I’m well beyond the healing phase. Dropped most of the peptides apart from keeping a little BPC in for another couple weeks to assist with tendon remodeling. Also running a little mitochondrial repair stack, to continue this run of heightened well-being and improved energy levels.

Compounds:

• Sparta Test E 150mg/week
• SHOGUN HGH 3.3IU/day

Collagen Stack:

• BPC157 250mcg AM & PM
• Vitamin C 2000mg
• Nitric oxide booster 2,250mg
• Hydrolised Collagen Peptides (Bulk Nutrients) 15g

Mitochondrial repair stack:

• Urolithin A 250mg
• SLU-PP-332 250mcg
• R Alpha-Lipoic Acid 400mg
• CoQ10 200mg
• Magnesium L-threonate 72mg

Other Supplements:

• Fish Oil 3000mg
• Krill Oil 2000mg
• R Alpha-Lipoic Acid 400mg
• CoQ10 200mg
• Magnesium glycinate 75mg
• Citrus bergamot 1000mg
• Vitamin E 1000IU
• Creatine 10000mg
• Alpha-GPC 600mg
• ZMA

Macros:

• 4400 calories
• Protein 270g
• Carbs 500g
• Fats 150g

Rehab work looks excellent, you’re rebuilding strength smartly and the SSB loads are right where they should be. The hip thrusts and good mornings are keeping glutes and posterior chain firing without strain, which is perfect at this phase.

At 110 kg and lean for a powerlifter, the diet is right high carbs.
Keep the BPC for 2 more weeks as planned and hold calories steady at 4400 till you start hitting pre-injury numbers again.

 

[Corn Gromwell]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

 

[LevButlerov]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

Rehab week looked hot. The 140 kg SSB squats and 130 kg good mornings are super big, I'm surprised this is your rehab

 

[stevesmi]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

@Corn Gromwell wow this is some damn good squat sessions. the 8x140kg is really good. that will nail the legs every time

 

[Mobster]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

Love me a SSB squat

 

[2Thick]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

wow this is some big training right here. the SSB Squats are a staple for powerlifting. very nice stuff @Corn Gromwell

 

[Ulter]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

prone hamstring is a great workout @Corn Gromwell its always crucial to build strength in the hamstrings. people forget it's an important part of the leg muscles.

 

[ceo]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

@Corn Gromwell Bros. Good job on this for sure. the training right where i want it. you pushing some super good lifting!

 

[ROIDDERS]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

SSB squats are amazing. the machine hip adduction is sensational. you won't go wrong ! @Corn Gromwell

 

[Corn Gromwell]

Yes, the legs are getting smashed! We have slightly upped the calories to 4650 to help them grow:

 

[LevButlerov]

Yes, the legs are getting smashed! We have slightly upped the calories to 4650 to help them grow:

View attachment 131960

killiing legs with squats?
nice carb level!

 

[Tiger Salman Khan]

Yes, the legs are getting smashed! We have slightly upped the calories to 4650 to help them grow:

View attachment 131960

@Corn Gromwell Solid work.....numbers look good.........

 

[ballin2504]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

@Corn Gromwell great update man got some really good training and looks like it’s all going really good

 

[RoySimpson]

Rehab Week 8
Session 1
4 x 15 x 40kg Mid-Grip Bench Press

3 x 15 x 32.5kg Cable Tricep Pushdown 3 x 20 Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 12.5kg Standing single-leg calf raise

3 x 20 x 25kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 20kg BB OHP

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 2
3 x 10 x 130kg SSB Good Morning

3 x 12 x 40kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

3 x 12 x 32.5kg Prone hamstring curl, banded 3 x 12 x 8kg DB rear dent fly

3 x 12 x 12.5kg DB step up 3 x 15 x 8kg DB lateral raise

2 x 12 x 4kg supinated DB bicep curls
2 x 12 x 4kg concentration curls
2 x 12 x 4kg Supination into pronation with DB

Session 3
8 x 130kg SSB Squat
8 x 140kg SSB Squat
8 x 140kg SSB Squat

3 x 12 x 110kg Single-leg leg press

2 x 8 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

3 x 12 Machine hip adduction
3 x 12 45-degree incline push ups
3 x 12 Straight arm banded lat pullover

2 x 12 x 5kg Supinated bicep curls
2 x 12 x 5kg Concentration curls
2 x 12 x 5kg Supination into pronation

@Corn Gromwell putting in some solid work right here!

 

[Corn Gromwell]

Rehab Week 9

Session 1
2 x 15 x 50kg Mid-Grip Bench Press
2 x 12 x 60kg Mid-Grip Bench Press

3 x 15 x 35kg Cable Tricep Pushdown 3 x 20 Banded Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 15kg Standing single-leg calf raise

3 x 20 x 30kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 25kg BB OHP

2 x 12 x 5kg supinated DB bicep curls
2 x 12 x 5kg concentration curls
2 x 12 x 5kg Supination into pronation with DB

Session 2
1 x 10 x 135kg SSB Good Morning
2 x 8 x 140kg SSB Good Morning

3 x 12 x 50kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

2 x 12 x 35kg Prone hamstring curl, banded 2 x 12 x 9kg DB rear dent fly

2 x 12 x 15kg DB step up 3 x 15 x 9kg DB lateral raise

2 x 12 x 5kg supinated DB bicep curls
2 x 12 x 5kg concentration curls
2 x 12 x 5kg Supination into pronation with DB

Session 3
6 x 145kg SSB Squat
6 x 155kg SSB Squat
6 x 155kg SSB Squat

3 x 12 x 115kg Single-leg leg press

2 x 10 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 barely-an-incline push ups
2 x 12 x 15kg cable lat pullover

2 x 12 x 6kg Supinated bicep curls
2 x 12 x 6kg Concentration curls
2 x 12 x 6kg Supination into pronation

 

[LevButlerov]

Rehab Week 9

Session 1
2 x 15 x 50kg Mid-Grip Bench Press
2 x 12 x 60kg Mid-Grip Bench Press

3 x 15 x 35kg Cable Tricep Pushdown 3 x 20 Banded Deadbugs

3 x 12 x BW 45-degree incline push-ups 3 x 15 x 15kg Standing single-leg calf raise

3 x 20 x 30kg Walking lunges 3 x 12 Straight arm banded lat pullover

3 x 15 x 25kg BB OHP

2 x 12 x 5kg supinated DB bicep curls
2 x 12 x 5kg concentration curls
2 x 12 x 5kg Supination into pronation with DB

Session 2
1 x 10 x 135kg SSB Good Morning
2 x 8 x 140kg SSB Good Morning

3 x 12 x 50kg B-Stance BB hip thrust 3 x 12 x BW 45-degree incline push-ups

2 x 12 x 35kg Prone hamstring curl, banded 2 x 12 x 9kg DB rear dent fly

2 x 12 x 15kg DB step up 3 x 15 x 9kg DB lateral raise

2 x 12 x 5kg supinated DB bicep curls
2 x 12 x 5kg concentration curls
2 x 12 x 5kg Supination into pronation with DB

Session 3
6 x 145kg SSB Squat
6 x 155kg SSB Squat
6 x 155kg SSB Squat

3 x 12 x 115kg Single-leg leg press

2 x 10 x 12.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 barely-an-incline push ups
2 x 12 x 15kg cable lat pullover

2 x 12 x 6kg Supinated bicep curls
2 x 12 x 6kg Concentration curls
2 x 12 x 6kg Supination into pronation

Good rehab week, lifts steady and strong. Bench and squat both moving up smooth, nice balance across sessions so far

 

[Corn Gromwell]

I’ve been given the all clear to begin row and deadlift movements again - two weeks ahead of schedule

Given the relatively light weight to start, the deadlift variation will be barbell b-stance RDL and will keep those hammies and glutes cooking.

Pretty keen to see if I can put on a tiny bit more size between now and Xmas:

 

[LevButlerov]

I’ve been given the all clear to begin row and deadlift movements again - two weeks ahead of schedule

Given the relatively light weight to start, the deadlift variation will be barbell b-stance RDL and will keep those hammies and glutes cooking.

Pretty keen to see if I can put on a tiny bit more size between now and Xmas:

View attachment 134659

deadlifts are going to be amazing for you you looking really big in the pics too @Corn Gromwell

 

[Corn Gromwell]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

 

[vanlife_gymbum]

I’ve been given the all clear to begin row and deadlift movements again - two weeks ahead of schedule

Given the relatively light weight to start, the deadlift variation will be barbell b-stance RDL and will keep those hammies and glutes cooking.

Pretty keen to see if I can put on a tiny bit more size between now and Xmas:

View attachment 134659

Awesome log bro! And I love your sleeveless shirt

 

[LevButlerov]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

This is post #666 lol @Corn Gromwell we going places
Rehab work looks strong, 150kg SSB squats for 8s show leg power is back!

Upper sessions with 70kg bench and 30kg OHP are perfect.

 

[Mobster]

Good to see you going light for rehab

 

[stevesmi]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

@Corn Gromwell I like the squat session. You're showing how to lift for powerlifting. I got a lot of love for it. I started out as a powerlifter myself so it's always good to see this.

 

[Ulter]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

mid-grade bench press is one of my favorites. Squats are really good to do as well. And then the bicep curls are really fun. This is a great workout for getting strength. @Corn Gromwell

 

[2Thick]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

SSB squats are no joke. that is some big weights! @Corn Gromwell the bicep curls are insane as well

 

[ROIDDERS]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

@Corn Gromwell thanks so much for this excellent post. You're getting strong as hell man and you are an absolute beast. This is a heck of a session laid out for us.

 

[ceo]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

bros you pumping the iron like the champion you are. This is some big power training. We got a lot of love for it. Keep up the good work. @Corn Gromwell

 

[RoySimpson]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

@Corn Gromwell solid week of work right here! rehab going well!

 

[ballin2504]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

@Corn Gromwell awesome training update man. A lot of good numbers being out up

 

[Tiger Salman Khan]

Rehab Week 10

Session 1

1 x 12 x 60kg Mid-Grip Bench Press
3 x 12 x 70kg Mid-Grip Bench Press

3 x 15 x 30kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 20kg Plate-loaded seated row 3 x 12 x 17.5kg Standing single-leg calf raise

3 x 20 x 35kg Walking lunges 3 x 12 x 30kg Rope cable lat pullover

3 x 15 x 30kg BB OHP 3 x 15 x 20kg cable face pulls

Session 2

2 x 10 x 140kg SSB Good Morning
1 x 8 x 140kg SSB Good Morning

1 x 12/leg x 60kg B-Stance BB RDL
2 x 12/leg x 70kg B-Stance BB RDL
3 x 12 x BW floor push-ups

2 x 12 x 37.5kg Prone hamstring curl, banded 2 x 12 x 10kg DB rear dent fly

2 x 10 x 17.5kg DB step up 3 x 15 x 10kg DB lateral raise

2 x 12 x 6kg supinated DB bicep curls
2 x 12 x 6kg concentration curls
2 x 12 x 6kg Supination into pronation with DB

Session 3

8 x 145kg SSB Squat
8 x 150kg SSB Squat
8 x 150kg SSB Squat

3 x 10 x 120kg Single-leg leg press

2 x 10 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 35kg cable lat pullover

2 x 12 x 7kg Supinated bicep curls
2 x 12 x 7kg Concentration curls
2 x 12 x 7kg Supination into pronation

@Corn Gromwell Numbers look awesome.......

 

[Corn Gromwell]

Rehab Week 11

Session 1

1 x 12 x 80kg Mid-Grip Bench Press
3 x 10 x 85kg Mid-Grip Bench Press

3 x 15 x 35kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 30kg Plate-loaded seated row 3 x 15 x 20kg Standing single-leg calf raise

2 x 20 x 40kg Walking lunges 2 x 12 x 35kg Rope cable lat pullover

3 x 15 x 35kg BB OHP 3 x 15 x 25kg cable face pulls

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 2

3 x 10 x 140kg SSB Good Morning

1 x 12/leg x 70kg B-Stance BB RDL
2 x 10/leg x 80kg B-Stance BB RDL

3 x 12 x BW floor push-ups

3 x 12 x 40kg Prone hamstring curl, banded 3 x 12 x 12.5kg DB rear dent fly

2 x 10 x 20kg DB step up 2 x 15 x 12.5kg DB lateral raise

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 3

6 x 155kg SSB Squat
6 x 160kg SSB Squat
6 x 160kg SSB Squat

3 x 10 x 125kg Single-leg leg press

2 x 12 x 17.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 37.5kg cable lat pullover

2 x 12 x 8kg Supinated bicep curls
2 x 12 x 8kg Concentration curls
2 x 12 x 8kg Supination into pronation

 

[LevButlerov]

Rehab Week 11

Session 1

1 x 12 x 80kg Mid-Grip Bench Press
3 x 10 x 85kg Mid-Grip Bench Press

3 x 15 x 35kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 30kg Plate-loaded seated row 3 x 15 x 20kg Standing single-leg calf raise

2 x 20 x 40kg Walking lunges 2 x 12 x 35kg Rope cable lat pullover

3 x 15 x 35kg BB OHP 3 x 15 x 25kg cable face pulls

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 2

3 x 10 x 140kg SSB Good Morning

1 x 12/leg x 70kg B-Stance BB RDL
2 x 10/leg x 80kg B-Stance BB RDL

3 x 12 x BW floor push-ups

3 x 12 x 40kg Prone hamstring curl, banded 3 x 12 x 12.5kg DB rear dent fly

2 x 10 x 20kg DB step up 2 x 15 x 12.5kg DB lateral raise

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 3

6 x 155kg SSB Squat
6 x 160kg SSB Squat
6 x 160kg SSB Squat

3 x 10 x 125kg Single-leg leg press

2 x 12 x 17.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 37.5kg cable lat pullover

2 x 12 x 8kg Supinated bicep curls
2 x 12 x 8kg Concentration curls
2 x 12 x 8kg Supination into pronation

Good rehab work, heavy SSB squats at 160kg solid @Corn Gromwell

Keep recovery steady, that combo of RDLs, lunges, and good mornings will rebuild fast.


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

 

[Dreamer]

Rehab Week 11

Session 1

1 x 12 x 80kg Mid-Grip Bench Press
3 x 10 x 85kg Mid-Grip Bench Press

3 x 15 x 35kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 30kg Plate-loaded seated row 3 x 15 x 20kg Standing single-leg calf raise

2 x 20 x 40kg Walking lunges 2 x 12 x 35kg Rope cable lat pullover

3 x 15 x 35kg BB OHP 3 x 15 x 25kg cable face pulls

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 2

3 x 10 x 140kg SSB Good Morning

1 x 12/leg x 70kg B-Stance BB RDL
2 x 10/leg x 80kg B-Stance BB RDL

3 x 12 x BW floor push-ups

3 x 12 x 40kg Prone hamstring curl, banded 3 x 12 x 12.5kg DB rear dent fly

2 x 10 x 20kg DB step up 2 x 15 x 12.5kg DB lateral raise

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 3

6 x 155kg SSB Squat
6 x 160kg SSB Squat
6 x 160kg SSB Squat

3 x 10 x 125kg Single-leg leg press

2 x 12 x 17.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 37.5kg cable lat pullover

2 x 12 x 8kg Supinated bicep curls
2 x 12 x 8kg Concentration curls
2 x 12 x 8kg Supination into pronation

Really impressive lifts, some of your rehab work is my working weight

 

[Pigsy]

Good rehab work, heavy SSB squats at 160kg solid @Corn Gromwell

Keep recovery steady, that combo of RDLs, lunges, and good mornings will rebuild fast.


@BeMe @HarleyGuy @vanlife_gymbum @s.gentz
@Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Yuri @rizzlekdizzle @Grumpy @SPOONMAN366

He has come back quickly form this injury, just keep the progress steafy and safe

 

[Allupfromhere]

Rehab Week 11

Session 1

1 x 12 x 80kg Mid-Grip Bench Press
3 x 10 x 85kg Mid-Grip Bench Press

3 x 15 x 35kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 30kg Plate-loaded seated row 3 x 15 x 20kg Standing single-leg calf raise

2 x 20 x 40kg Walking lunges 2 x 12 x 35kg Rope cable lat pullover

3 x 15 x 35kg BB OHP 3 x 15 x 25kg cable face pulls

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 2

3 x 10 x 140kg SSB Good Morning

1 x 12/leg x 70kg B-Stance BB RDL
2 x 10/leg x 80kg B-Stance BB RDL

3 x 12 x BW floor push-ups

3 x 12 x 40kg Prone hamstring curl, banded 3 x 12 x 12.5kg DB rear dent fly

2 x 10 x 20kg DB step up 2 x 15 x 12.5kg DB lateral raise

2 x 12 x 7kg supinated DB bicep curls
2 x 12 x 7kg concentration curls
2 x 12 x 7kg Supination into pronation with DB

Session 3

6 x 155kg SSB Squat
6 x 160kg SSB Squat
6 x 160kg SSB Squat

3 x 10 x 125kg Single-leg leg press

2 x 12 x 17.5kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 12 Machine hip adduction
2 x 12 Floor push ups
2 x 12 x 37.5kg cable lat pullover

2 x 12 x 8kg Supinated bicep curls
2 x 12 x 8kg Concentration curls
2 x 12 x 8kg Supination into pronation

Solid work brother especially for rehabilitation wow. 140kg good mornings are boss

 

[Dreamer]

Solid work brother especially for rehabilitation wow. 140kg good mornings are boss

Right? making me reevaluate if im even doing them correctly

 

[Allupfromhere]

Right? making me reevaluate if im even doing them correctly

 

[Corn Gromwell]

Right? making me reevaluate if im even doing them correctly

Something like this

 

[Dreamer]

View attachment 139578

Something like this

Yep, forms fine, im just weak

 

[Corn Gromwell]

A little deload week before starting a more conventional looking PL program.

Rehab Week 12

Session 1

2 x 10 x 90kg Mid-Grip Bench Press
2 x 8 x 100kg Mid-Grip Bench Press

3 x 12 x 40kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 35kg Plate-loaded seated row 3 x 12 x 15kg DB rear delt fly

2 x 12 x 8kg Supinated bicep curls 2 x 12 x 40kg Rope cable lat pullover

2 x 12 x 40kg BB OHP

2 x 12 x 8kg concentration curls

Session 2

1 x 10/leg x 90kg B-Stance BB RDL
2 x 10/leg x 100kg B-Stance BB RDL

1 x 10 x 70kg Comp Squat
1 x 10 x 90kg Comp Squat
1 x 10 x 100kg Comp Squat

2 x 12 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 10 x 15kg DB step up

2 x 12 x 9kg supinated DB bicep curls
2 x 12 x 9kg concentration curls

 

[Corn Gromwell]

So some minor changes to the current stack, bringing in the stash of Masteron I had tucked away:

Compounds:
150mg/week Test E
150mg/week Mast E
3.3iu HGH (M-F)

Mitochondrial repair/rebuild stack:
250mcg SLU-PP-332 (AM)
250mg Urolithin A (AM)
NAD+
CoQ10
Magnesium L-threonate

Heading into the sixth week of the mitochondrial stack and have had noticeable improvements in sustained daily energy, mood, body composition, blood pressure and lipids.

Sitting around 111-112kg and putting away a minimum of 4650 calories a day (slightly higher on training days).

I will push this phase through to Xmas, after which my nutrition coach is sending me on a cut. I’m finalising my protocol, but this mitochondrial rebuild puts me in a great position to utilise a number of levers - high dose SLU, low dose Reta, MOTS-c etc

 

[LevButlerov]

damn you legit

 

[Corn Gromwell]

Mitochondrial repair/rebuild stack:
250mcg SLU-PP-332 (AM)
250mg Urolithin A (AM)
NAD+
CoQ10
Magnesium L-threonate

Probably should mention I take a bunch of other supps, among them R Alpha Lipoic Acid and PQQ which are vital contributors to the mito rebuild

 

[LevButlerov]

A little deload week before starting a more conventional looking PL program.

Rehab Week 12

Session 1

2 x 10 x 90kg Mid-Grip Bench Press
2 x 8 x 100kg Mid-Grip Bench Press

3 x 12 x 40kg Ezibar skullcrushers 3 x 20 Banded Deadbugs

3 x 15 x 35kg Plate-loaded seated row 3 x 12 x 15kg DB rear delt fly

2 x 12 x 8kg Supinated bicep curls 2 x 12 x 40kg Rope cable lat pullover

2 x 12 x 40kg BB OHP

2 x 12 x 8kg concentration curls

Session 2

1 x 10/leg x 90kg B-Stance BB RDL
2 x 10/leg x 100kg B-Stance BB RDL

1 x 10 x 70kg Comp Squat
1 x 10 x 90kg Comp Squat
1 x 10 x 100kg Comp Squat

2 x 12 x 15kg Front foot elevated static lunge 2 x 12 Laying leg raise

2 x 10 x 15kg DB step up

2 x 12 x 9kg supinated DB bicep curls
2 x 12 x 9kg concentration curls

Strong deload work 100kg comp squats and the 100kg B stance RDLs is super power!

 

[Corn Gromwell]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

 

[LevButlerov]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

Good work getting conventional RDLs back in and the 120kg are legit, your rehab on point @Corn Gromwell

 

[Mobster]

Liking the bench volume

 

[stevesmi]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

@Corn Gromwell good job laying out the sessions. This is an extremely valuable Log for anybody who's looking to put in some power lifting. Really appreciate it.

 

[Ulter]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

nice multi session layout. you're showing how to train hardcore like a real alpha. This is really good type of training. Reminds me of the training I used to do when I was younger. @Corn Gromwell

 

[ceo]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

bros you really know how to kill it on this. the session get better and better. @Corn Gromwell we love the hardcore training

 

[ROIDDERS]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

@Corn Gromwell Impressive job. I love the different training that you're doing. Tempo squats are very underrated. I think a lot of people either go all in or go light so tempo is really nice.

 

[2Thick]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

Different sessions are yielding some great results for you. I like how you're mixing up between the squats, the bench n the deadlifts on different split days. Really nice way to organize a strength training routine. @Corn Gromwell

 

[RoySimpson]

Conventional RDLs are back baby!

Rehab Week 13

Session 1

1 x 8 x 100kg Comp Bench
3 x 8 x 105kg Comp Bench

3 x 12 x 17.5kg Seated DB Shoulder Press

3 x 15 x 25kg DB Chest Press 3 x 12 x 35kg Ezibar skullcrusher

3 x 12 x 50kg Pronated grip lat pulldown 3 x 15 x 25kg Cable face pulls

3 x 15 x 35kg Plate-loaded seated machine rows 3 x 12 x 9kg Supinated DB bicep curls

Session 2

1 x 6 x 100kg Tempo Squats
3 x 6 x 120kg Tempo Squats

3 x 10/leg x 30kg SSB Static Lunge

3 x 15 x 10kg Constant Tension Goblet Squat 3 x 20 x 2kg Weighted Deadbug

3 x 10 x 25kg DB Step Up 3 x 20-sec Bent-Knee Copenhagen

Session 3

4 x 12 x 120kg BB RDLs

1 x 6 x 90kg Comp Bench Press, 3-sec pause
2 x 6 x 100kg Comp Bench Press, 3-sec pause

3 x 10 x BW Glute Ham Raise 3 x 12 x 10kg Single-leg hamstring curl

3 x 15 x 20kg Single-arm cable tricep pushdown 3 x 15 x 10kg DB pec fly

3 x 15 x 10kg Standing single-leg calf raise with DB 3 x 12 x 10kg Supinated DB bicep curl

2 x 12 x 5kg Single-arm preacher curls

@Corn Gromwell solid sessions right here!