Not Dead Yet, still rebuilding.

[AlexanderOmand]

Recovery is progressing, slowly, but it's healing.

Although it's awful damn tough to keep my head on the iron. I had 3 friends compete last weekend at a Push/Pull event, and in 2 weeks, I have 5 friends competing at another.  Both of which I had planned on competing at.  It's frustrating watching everyone around me hit the heavy weights, and I'm stuck watching.

With slow progress, it's now looking like early November before I can squat/Dead again, even then, only lightly.

[FLEX]

So are you using this as an opportunity to cut or no?

[AlexanderOmand]

I probably should, as it would be the perfect time.  Although I'm pretty happy in the 242 class and my goal is to go up instead of down. 
Thick, solid and Fucking Huge is the goal, right? Cutting is for Bodybuilders, and I've tried that. It wasn't that much fun.

[FLEX]

Point taken. 

[AlexanderOmand]

Although, it'd be nice to fit back into some of my older jeans.  I'm bordering on buying new pants soon.

Last night was Squat night. Unfortunately, not my squat night. I was back in the gym to give Nick a spot and wrap his knees. He worked up to his opener.

As we unloaded the bar, I needed to check how the weight was feeling. 315lbs, really deep, no stress at all.  No warm ups, stretching, belt or wraps.  Just a 315lb, Ass to ankles, paused squat.

No pain or pressure in my lower back, which means the healing continues.  I'm expecting by Early November to begin training consistently, but with light weight and form work, Early December to move into heavy weights. 

Late January, I start a Cypionate and Deca cycle. This will carry me through March, give me three weeks of PCT, then begin my next cycle at the beginning of May, carrying me through the Europa at the end of June.  As planned, I'm aiming for high 1400's at that Meet, again in the 242 class.

[AlexanderOmand]

Back at it last night.
Shoulders. Suprisingly, a good work out.  No lower back pain.

10 minutes of cardio

Seated overhead press.
barx20
65x18
85x15
95x12
105x10
125x8

Seated Side Laterals
20x20
25x15
30x10
40x5

Face Pulls
60x30
100x20
140x12

Cross Arm Cable Extensions
20x12
40x8
60x6

And done.

Tonight, is Bench night.

[FLEX]

Tonight, is Bench night.

I hope it goes well, man.

[AlexanderOmand]

Bench night went very well.  Short, but good.

Warm-ups and stretching, then working up from there.

Bar x 20
95x15
135x10
185x10
225x10

At this point, I put on my belt and wraps, and put on a Slingshot.

275x8
315x4

and then couldn't get a 355lb up.

Time brought my night to a close.

With my back injury, I've been forced to bench with very little arch, and with a semi relaxed back.  Just the fact that I can attempt 355lbs on a bench makes me vary happy.  In another month I'll get more serious, and will feel more confident on Squats and Deads.

My first Meet will be in March, and I'll be aiming for Mid 1400's.  That's almost 6 months away, so I'm hoping that the Mid 1400's will be closer to 1500, than it will be to 1400.

And just so I don't hear anyone claiming E-Stats....

315x4 w/ Slingshot

And Yes, I was ticked that my spotter kept his hands on the bar.

355 Miss will be up shortly.

[FLEX]

Holy fucking fuck!!!

How the fuck did you go from bombing a 315 press at the meet less than 2 months ago to repping it 4 times?


WTF is this wizardy???

[AlexanderOmand]

Slingshot, Baby.

Also, I've been off the juice for over a month, and I'm working around an injured back.  I have a feeling when I get everything sorted and back in place, I'll blow right through that 315 sticking point.

[FLEX]

Slingshot, Baby.

They really help that much?

Can you do 315 without it?

Should I get one?


WTF MAN?  LOL!

[AlexanderOmand]

Since my Bench sucks, I've been looking at different ways to improve it. This month, it's Overload training. Setting up different ways to put on more weight than I can handle.  This will increase strength in my supporting muscles.  I can't hit 315 once raw, so the Slingshot does add a lot at the bottom of the lift.

If you watch the 355 fail that I posted, you can hear the weights chattering from my shaking. I was controlling the weight, but it was precarious.  Hence why I had two spotters. I'll also be incorporating chains and bands at my next Bench Day. 

Would I tell you to get one? It's only $50...

The one I have is the Original.  I'll likely order a "Maddog" in the next few weeks.

My training is going to become a bit more rigorous in the next few months. The gym that I posted the new toys pic from, wants to do a "Powerlifting Class" basically, when I'm there 3 nights a week.  Just expanding the classes they teach.  So my training cycle is Sunday = Arms & Shoulders. Monday = Squat. Wednesday = Bench. Thursday = Deads.  Each with associated exercises.  I may also hit Deads every other week, so that I can work in a core day as well.

[AlexanderOmand]

And the troubles continue.

Yesterday was to be Triceps.  Did my Treadmill warm-up, and went to the Bench. Loaded 135, and laid down. My world started spinning.  Severe Dizziness. 

In the past week, I've had two episodes of this. When laying down, I get dizzy. I have to sleep on my side to alleviate it. It lasted one day the first time, and the second time it persisted into the following morning.  Each time it went away.  I've done a bit of web searching, and am almost certain that it's called "Benign paroxysmal positional vertigo". There's no way to operate on it, but there are exercises to sort the issue.

So, since I can't bench, I decided to do shoulders instead.

Upright Rows, bar x15
65x10
85x10
105x10
135x6

Overhead press
95x6
115x6
135x6

Seated Laterals (Side and rear)
25x10
30x10
35x10
40x5
45x5

And done...

[AlexanderOmand]

Squat night.

Overall, Went well.  No lower back pain, injury continues to heal.

Leg extensions/Prone Leg Curl Super set
25x30lbs
20x50
15x70
10x80
5x100

Goblet squats
3x10x50lb Kettlebell

Squats
10xbar
135x10
135x10
225x5
315x5
315x5
315x5
315x5

And that's a wrap.

Next Week, begins my first Powerlifting class.  I'll be teaching/leading a Powerlifting program at Synergy Functional Fitness. Utilizing the Cube method, and varying it slightly to take advantage of the extra/different equipment.  It's a Monday, Wednesday, Friday Class from 8-10pm.   It's mainly for me to access the equipment, but in order to do that, I had to agree to adhere to the owners desires.

This is gonna be fun.

[AlexanderOmand]

Chest/Back Last night.

Bench:
bar x 10
95 x 15
135 x 12
185 x 10
225 x 4
275 x 3 w/ Slingshot
315 x 2 w/ Slingshot
225 x 18 w/ slingshot

Bent Over Rows w/ canter bar
bar x 15
95 x 15
95 x 15
105 x 10
135 x 10
135 x 10
135 x 8

Dumbell Pull overs
50 x 15
60 x 12
70 x 9
80 x 5

Face Pulls
60 x 25
90 x 20
130 x 15