Home shed sesh from sat 29/10

Bench (Comp pause)
80x5
70x9
70x9

Close grip Bench (Comp Pause)
70x6
70x6
70x6

Flat DB Fly
20'sx10
20'sx10
20'sx10

Standing Front DB raise
5'sx10 per arm
5'sx10 per arm
5'sx10 per arm

Seated DB Lat Raise
5'sx10
5'sx10
5'sx10

Barbell Row
60x10
60x10
60x10

Chins
BWx8
BWx8
BWx8

Reverse Hypers
x10
x10
x10

Side Planks
60 secs per side x 3 sets

Decent enough sesh here. Keeping more in tank across the board still but progress on last week. Biggest win was barbell row with no pain again. Some mid back cramp the next day but nothing relating to the back/hip injury.

I still cant shake the PL itch yet hard as I try. Theres a new coach I will likley be working with soon - very experienced and qualified on bringing back people from chronic injuries to compete across PL/BB. Very different style of training from what ive had with a big emphasis on auto-regulation, RPE, data driven approach etc Im willing to give 6-12 months with him to see what happens.

Also, im seriously thinking that in a years time I want to transition to BB work only with view to getting to a BB comp before im 40 (35 this year). As the PL will likely be one last hurrah to compete again and scratch my itch so to speak and then I can focus on pure BB work with the aim of getting on stage as the 'competition' I need. Ill be natty for the comp but not looked into natty/tested feds as tbh the challenge will be getting in a position physique where I belong on stage and actual feds etc are well beyond my knowledge as likely take a good 2 years graft (Im guessing?) to then start thinking about when/where.

Sounds hectic on the home front. Ill appreciate for now my 2 & 4 year old have mini hulk rages compared to the teenage hormones which im not looking forward to.

Only two reasons to run - you’re being chased or you’re on fire.

Anything else is pointless and just gross. 

There’s been a lot of hype about black Adam. I have no idea who it is but I’ll probably watch it anyway as I have enjoyed the DC movies.

Cant argue there. I enjoy it but probably bit too heavy for it nowadays and be so sporadic body will never be used to it.
You can switch your brain off watching it tbh - Nothing to complex to follow for a superhero film.

I've not heard that much too good about Black Adam... I have no doubt that I'll enjoy it but there doesn't seem to be much credit given to it as something DC can run with

It wasnt too bad. Very standard/generic superhero origin story with weak villain. More interested where DC films go now that James Gunn has sigend on for 4 years to head it up

Looks like you hit the targets anyway... How do you find the running with recovery? While good CV it's known for being too synergistic with weight training

Yeh for the most part hit what i wanted to so job done there. TBH no idea with the running - I hadnt run for about 2 years so hard to know. Normally ill stick to cross trainer/bike in gym to lessen impact on joints etc This week CV is mainly cross trainer/stairmaster and likley find body reacts better joint wise to that then pounding the trails running

The kids had a sleepover with the in-laws last night as half term so me and the wife got a rare uninterrupted nights sleep which of course left us more tired then usual this morning! Saw Black Adam last night - not too bad but nothing game changing/must watch.

Wanted to do anything but train today but got on it still.

Wide Grip Pulldown
75x8
75x8
75x8

Split Stance Low Cable Row
40x9 per arm
40x9 per arm
40x9 per arm

45 Degree back Ext
x15
x15
x15

Reverse Hypers
x15
x15
x15

Seated Ham Curl
45x9
45x9
45x9

Seated Machine Row
80x9
80x9
80x9

Laying Ham Curl
50x9
50x9
50x8

Sumo Deads
60x8
60x8
60x8

Not too shabby - wasnt switched on for the pulldowns but started waking up after. Aim was 6-9 reps per seat apart from the back ext/revert hypers just using BW and aiming for 5-20 reps. Sumo deads reduced load as last week back niggled which could of been from 60 @ 5x5 or the random 3km run I did the day after. Likley the run but changed rep amount this week and no run to see how body reacts.

This will be last week of current plan before a change in things.

Thanks Chaps, its bloody hard as deadlifting was always the lift I loved. But now it just doesnt seem worth it.

I can be honest and say its purely an ego thing wanting to deadlift heavy again and hit a couple of targets and 1 more powerlifting meet. But with no real reward outside of patting myself on the back im thinking is it really worth it just to stroke my own ego.

Im in good shape due to the BB  style work ive been doing and the logical and sensible thing is to carry on and push that and just keep working on improving physique and getting stronger on the lifts I can.

I thin that is the reality you have to start deciding upon.

I currently have a ruptured bicep (again) waiting for reattachment and my left shoulder has severe degeneration issues so altho I had kind of stepped away from out and out max lifts they are now no longer an option if I want some kind of long term training lifestyle moving forwards. I have to find a new challenge as it were and embrace that as trying to lift heavy with low confidence that my body will hold up, or not be in pain to do so is asking for trouble, especially as now the odds are my body will at some point not accept these lifts at various points and then take me out altogether for months at a time while I heel - and this is worse than accepting the need to modify what I do.

I will probably never chase a 1RM again now. The risks are too great for next to no reward.

I know its humbling as feel abit lost without an obvious goal so as you have said its getting the head around a new challenge. How is the bicep?

Good to see you about mate. Sucks to hear you’re still having issues.

I went through a very similar thing, as you know I’ve been plagued with my own back issues.

A few years ago I decided to not dead or squat again. At 38 I am still training hard and heavy with all other lifts though and I am bigger and in better shape than I’ve ever been. And for the most part my back is pain free. 

Thats position im in now - its why I wanted to come back on MT. Get some perspective and similar issues/injuries etc. Have you had much in way of back niggles since? Still on TBJP - would you recommend it?

Greetings all.

So trying to get back to some more posting on here where possible.

Last couple s been training regularly but still cannot shake the poxy back/disc/nerve issue that has been plagueing me for last 3 years. An Osteo has suggested the SI joint is also out of whack and causing issue. Fun times. So unsurprisingly no progress on the powerlifting 3 movements although my accessory work has gotten stronger where I have had to focus more on that whilst working around the back issues. But as usual have not missed a session due to injury just worked around it best I can as im a firm believer in movement over complete rest and avoiding gym. Very quick recap but in trying resolve the issue ive tried sports massage, physio, pilates, stretching, different rehab work, avoiding completely deads then working them back in, sumo etc. Nothing seems to of been the golden bullet I wanted to help solve the issue. On average still having issues every 4-6 months consistenly over last 3 years. Will be in a great run of training then boom tweak/ping and have to step back.

I did achieve a sumo 210x2 back in April (ish) which was good. The strength is there but the body just doesnt seem to be able to cope.

So I have parted ways with my coach and in 2 minds whether to continue solo or seek a new coach for a different perspective. No rush on this decision as just enjoyng training and my latest 'comeback' lol

So with some tweaks to my last plan and continuing the bulk I started in September(ish) this is what Ill be doing (3 sessions in gym & 1 at home)

Session 1
Wide Grip Pulldown
Split Stance Low Cable Row
Seated Machine Row
Seated Hamstring Curl
Laying Hamstring Curl
45 degree back extension
Reverse Hyper
Sumo Deads 5x5 (60kg starting weight). 2.5-5kg jump per week dependant how bidy reacts

Session 2
Cross Body Cable Extensions
Cable Fly
Bench Press Machine
Incline Hammer Press
Machine Side Lat Raise
Shoulder Press
Machine Preacher Curl
Dip machine

Session 3
Single Leg Kneeling Hamstring Curl
Leg Extension
Adducter
Belt Squat
Close/Low Leg Press
RDL
Seated Calf Raise
Reverse Hypers
Squats (Light and work on form/depth)

Session 4 (In home shed)
Bench
Close grip bench
Flat DB Fly
Standing Single Arm DB Front Raise
Seated DB Lat Raise
Barbell Row
Chins
Reverse Hypers
Side Planks

Will look for 2-3 bouts of 20min cardio throughout the week. Likely a mix of trail running, cross trainer or bike.

Long term aim remains to get competeing again but short&medium is find a way to train more then 6 months with no injury setback!

Geez I forget it’s all still so stringent there. Did you make sure to wipe the strippers down with alcohol rub?

Im sure they got a thorough wipe down by the time their night was over - we were their first stop of a long night apparently