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My comeback/get strong as fuck log

SouthernLord

SouthernLord

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Ok. I've been completely inactive for close to a month now. It's time to do work!

My inactivity is not all due to laziness, I was actually injured. Luckily not a bad as I thought.

I was doing a set of squats and felt a sharp pain shoot through my yambag. Of course I completed my workout like an idiot. The next day I woke up with extremely sore adductors and an aching nutsack. The aching pain in the nuts lasted a few weeks. After consulting with a few people in the know and doing some research I was sure it was a hernia.

Well I've been checked out and it's not a hernia. In fact, they are clueless to what it is/was. I haven't felt any pain for a few weeks now and it's time to get back under the bar.

I will be taking things extremely slooooow at first. I'm in no rush to reinjure myself. My program will be based around the 5/3/1 principles. At first I will likely do the core OHP, dead, bench, and squat with all bodyweight assistance exercise and moderate cardio/conditioning. It will probably take me a few weeks maybe longer to regain my testicular fortitude and start working off of percentages.

If all goes as planned I'll start this coming Monday. Stay tuned......
 
Well welcome the fuck back!

Get your ass up here and we'll whip you into shape! You'll be pulling 850 in no time all the while eating chains for breakfast and atlas stones for dinner.

B-
 
Haha!

Thanks guys!

Prepare to be underwhelmed :D

I have no intention of moving anything over 50% for the next few weeks. In fact, my main goal at the moment is to really drive up the numbers of my body weight exercises. Dips, push ups, chins, pull ups, lunges, hypers, etc. Some of these lifts I've neglected for a while and I'm thinking that building them up will only help me in the long run.
 
Good luck getting back and definitely take it slow. I had bilateral hernia repair in 2007 and to this day I still have residual pains (from the mesh maybe?) that limit what I can do with squats and deadlifts. Last thing I want is another operation.
 
Here's the initial split I decided on.

Day 1
OHP
BW Chins
BW Dips

Day 2
Deads
Hypers
Sit ups

Day 3
Bench
BW Pull ups
BW Push Ups

Day 4
Squats
BW Walking Lunges
Hanging Leg Raises

As basic as it gets. Short term goal beside staying healthy is 50 chins, 100 dips, 50 pull ups, 100 push ups, and 100 walking lunges.

I see no problem in hitting these numbers within a few weeks of training.

For the main lifts I will progressively work up to heavier 5 rep sets until I'm ready to start with percentages.
 
Humbled

3/22/10

194 pounds of skinny fat-ness

Warm up

10 minutes mod intensity cardio, arm circles x a lot, shoulder dislocate x a lot, trap, tris, hip, piriformis, ham static stretches x a lot

OHP

45 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5

Chins

BW x 6,6,6,6,6 30 reps total

Dips

BW x 10,10,10,5 35 reps total, goal was 50


Thoughts

I was in and out of the gym in 40 minutes. This was actually a hard workout. I underestimated my current abilities and I was humbled. The OHP and chins were easy, but I totally failed at the dips. My body collapsed at 5 reps on the fourth set and I called it a day. I have a long way to go, but I have muscle memory and voodoo on my side.
 
Re: Humbled

SouthernLord said:
3/22/10

194 pounds of skinny fat-ness

Warm up

10 minutes mod intensity cardio, arm circles x a lot, shoulder dislocate x a lot, trap, tris, hip, piriformis, ham static stretches x a lot

OHP

45 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5

Chins

BW x 6,6,6,6,6 30 reps total

Dips

BW x 10,10,10,5 35 reps total, goal was 50


Thoughts

I was in and out of the gym in 40 minutes. This was actually a hard workout. I underestimated my current abilities and I was humbled. The OHP and chins were easy, but I totally failed at the dips. My body collapsed at 5 reps on the fourth set and I called it a day. I have a long way to go, but I have muscle memory and voodoo on my side.
Click to expand...

you'll get there again bro :) What are your old PRs for your main lifts? Also, would you mind going a bit in depth on how you warm up shoulders? Looking for some good upper body warmup exercises- thanks
 
3/22/10 Todays diet

Meal 1 P/C/F

2 eggwhite pancakes 40/15/00
2 tbsp ANPB 07/08/16
100g Blueberries 00/10/00
SF Syrup 00/02/00

Meal 2

2 scoops Protein 50/10/06
1 grapefruit 00/18/00
1oz Mixed nuts 06/07/13

Meal 3

8oz Chicken tits 50/00/08
1 cup green beans 00/10/00
1oz mixed nuts 06/07/13

Meal 4 Pre Workout

2 scoops Protein 50/10/06
60g oats 12/60/06
1 tbsp ANPB 03/04/08

During Workout

BCAA drink

Meal 5 Post Workout

8oz Top Sirloin 64/00/24
1 cup brocolli 00/16/00
100g Blueberries 00/10/00


Meal 6

5 omega 3 eggs 30/00/20
1 tbsp fish oil 00/00/15


Macro Breakdown

Pro 318g / Cho 161g / Fat 135g / Total Kcal 3131
 
Re: Humbled

JDid23 said:
you'll get there again bro :) What are your old PRs for your main lifts? Also, would you mind going a bit in depth on how you warm up shoulders? Looking for some good upper body warmup exercises- thanks
Click to expand...

Recent PRs within the last year or so,... Squat 405x6, Dead 475x7, 525x1 (straps), CGBP 275x5, OHP 185x5, Push Press 225x5.

Previous to my month off I was in the middle of a hard cut. Strength was down to begin with. Then I abruptly stopped training due to the injury. In the month or so I've been off I've put back on some fat and it appears I've lost some muscle. Shitty catabolic rebound from hard dieting to no activity.

If I stay healthy I should be hitting close to these numbers again by the end of the year.
 
Here is a vid for the shoulder dislocates.....



I do these every warm up. If I stick to close(r) grip bench presses I usually don't have any shoulder problems. *Knock on wood :D
 
SouthernLord said:
Ok. I've been completely inactive for close to a month now. It's time to do work!

My inactivity is not all due to laziness, I was actually injured. Luckily not a bad as I thought.

I was doing a set of squats and felt a sharp pain shoot through my yambag. Of course I completed my workout like an idiot. The next day I woke up with extremely sore adductors and an aching nutsack. The aching pain in the nuts lasted a few weeks. After consulting with a few people in the know and doing some research I was sure it was a hernia.

Well I've been checked out and it's not a hernia. In fact, they are clueless to what it is/was. I haven't felt any pain for a few weeks now and it's time to get back under the bar.

I will be taking things extremely slooooow at first. I'm in no rush to reinjure myself. My program will be based around the 5/3/1 principles. At first I will likely do the core OHP, dead, bench, and squat with all bodyweight assistance exercise and moderate cardio/conditioning. It will probably take me a few weeks maybe longer to regain my testicular fortitude and start working off of percentages.

If all goes as planned I'll start this coming Monday. Stay tuned......
Click to expand...

Osteitis pubis. look it up. i had it and it sounds extremely similar to what you explained. it took 6 months to dissipate and i took off 5 years from lower body because the discomfort wasnt worth it.
 
timtim said:
Osteitis pubis. look it up. i had it and it sounds extremely similar to what you explained. it took 6 months to dissipate and i took off 5 years from lower body because the discomfort wasnt worth it.
Click to expand...

That sounds a lot like my symptoms. Hopefully the month of rest did me some good. I'm DLing tomorrow or Wednesday. Even though I intend on going light it will be my first real test.
 
SouthernLord said:
That sounds a lot like my symptoms. Hopefully the month of rest did me some good. I'm DLing tomorrow or Wednesday. Even though I intend on going light it will be my first real test.
Click to expand...

good luck. i used to get an aura feeling that went from my balls up to my diaphram and down to my knees. that was always followed by severe discomfort in my left testicle for weeks at a time. take it slow. once i began to feel that aura i knew i fucked up and strained it again.
 
so when you have finished this bodyweight training, are u going back to keto again or are u gonna start eating more and getting bigger?? :confused:
 
3/23/10


Warm Up

5 minutes bike, Shoulder dislocates x a lot, Front leg swings x 15, side leg swings x 15, hip, calve, piriformis, trap, tris, shoulder, chest static stretches x a few each.


Deads

135 x 5 x 2
225 x 5
275 x 5
315 x 5

Fuck it feels good to get some weight back in my hands. All these were easy and fast off the floor. I do dead stop reps and these were all done raw using a double overhand hook grip.


Hyper Extensions

BW x 10 x 5


Decline Sit Ups

BW x 10 x 5



Good workout. The hypers and sit ups fried my hams and abs. I'm going to be really sore tomorrow :evil:
 
3/23/10 Diet

Meal 1 P/C/F

6 whole eggs 36/00/24
1 Ezekiel Muffin 06/36/00
1/2 grapefruit 00/09/00

Meal 2

2 scoops Protein 50/10/06
1/2 grapefruit 00/09/00
1oz Mixed nuts 06/07/13

Meal 3

8oz Chicken tits 50/00/08
1 cup green beans 00/10/00
1oz mixed nuts 06/07/13

Meal 4 Pre Workout

2 scoops Protein 50/10/06
60g oats 12/60/06
1 tbsp ANPB 03/04/08

During Workout

BCAA drink

Meal 5 Post Workout

8oz Top Sirloin 64/00/24
1 cup broccoli 00/16/00
100g Blueberries 00/10/00


Meal 6

6 omega 3 eggs 36/00/24
1 tbsp fish oil 00/00/15


Macro Breakdown

319g Pro, 188g cho, 148g fat, 3360 kcal
 
SouthernLord said:
3/23/10


Warm Up

5 minutes bike, Shoulder dislocates x a lot, Front leg swings x 15, side leg swings x 15, hip, calve, piriformis, trap, tris, shoulder, chest static stretches x a few each.


Deads

135 x 5 x 2
225 x 5
275 x 5
315 x 5

Fuck it feels good to get some weight back in my hands. All these were easy and fast off the floor. I do dead stop reps and these were all done raw using a double overhand hook grip.


Hyper Extensions

BW x 10 x 5


Decline Sit Ups

BW x 10 x 5



Good workout. The hypers and sit ups fried my hams and abs. I'm going to be really sore tomorrow :evil:
Click to expand...

How do your thumbs feel? ;) Did they remember?

B-
 
bblazer said:
How do your thumbs feel? ;) Did they remember?

B-
Click to expand...

Actually,..... I didn't think one time about my thumbs. No pain, no issues. Now 365-405 with a hook will be another story. Feels like the fuckers are being ripped off lol
 
SouthernLord said:
Actually,..... I didn't think one time about my thumbs. No pain, no issues. Now 365-405 with a hook will be another story. Feels like the fuckers are being ripped off lol
Click to expand...

You don't need them anyway.

Brad Gillingham pulls in the high 8's with a hook grip!

B-
 
Andalite said:
Brad's also been invited to the Andy Bolton Deadlift Challenge. I am excited to see the turnout for that event. It seems very promising!
Click to expand...

The list of competitors is the who's who in the deadlifting world. It shall be bad ass!
 
3/24/10 Conditioning

HIIT on elliptical - 3 minutes warm up, 7 rounds of 1 minute 1 minute off, 3 minute cool down for a total of 20 minutes.

Followed HIIT up with some static stretches and shoulder dislocates. Fun stuff.
 
3/24/10 Diet


Meal 1 P/C/F

6 whole eggs 36/00/24
1 Ezekiel Muffin 06/36/00
100g Blueberries 00/10/00

Meal 2

Solution 5 MRP 42/16/13
1 grapfruit 0/20/00

Meal 3

8oz Chicken tits 50/00/08
1 cup green beans 00/10/00
1oz mixed nuts 06/07/13

Meal 4

Solution 5 MRP 42/16/13
100g Blueberries 0/10/00


Meal 5

8oz Top Sirloin 64/00/24
1 cup broccoli 00/16/00
100g Blueberries 00/10/00


Meal 6

6 omega 3 eggs 36/00/24
1 tbsp fish oil 00/00/15


Macro Breakdown

282g Pro, 151g cho, 113g fat, 2744 Kcal

This is about 300kcal shy of where I want to be daily.
 
3/26/10

Warm Up

Not gonna list this anymore


Bench

135 x 5 x 2
185 x 5 x 3


Pull Ups

BW x 8 x 4


Push Ups

BW x 20,15,15


The Good, The Bad, and The Ugly

Fuck. This workout sucked. Today sucked period. No desire what so ever to train, but I did it anyway. My bench is shit. NO stability what so ever. I was shaking like leaf. Surprisingly, I stayed high on my traps, kept a tight arch, and got decent leg drive. The bar was all over the place though. My set up feels good, but it's going to take a while to get the stability back. Pull ups were easy. I could have got a fifth set of eight, but I wanted to save some for next week. Push ups were embarrassing. It took three sets to get 50 reps. Not so long ago I did a set of 90+ reps. FML.
 
Just wanted to say SL: I saw that video of the shoulder dislocation exercise, and I tried it the other day, and it feels great:) I have some shoulder flexibility issues right now, the rest of me is really flexible but not my shoulders. I'm going to do those before my ohp day from now on:)
 
I nervously anticipate squats tomorrow. Hopefully I won't blow out my nutsack again. It will be good to get the bar on my back though.
 
3/29/10

First Squat workout in 6 weeks :D

Squats

135 x 5 x 2
185 x 5
225 x 5
250 x 5

Walking Lunges

BW x 40,30,30 100 total reps

Hanging Leg Raises

BW x 8 x 4


Thoughts

It felt good to get the bar on my back again. The plan was working up to 275 for 5 today. At 250 I thought my groin was going to roll up into my nut sack. There is definitely something going on with my groin and abductors. I was/am sore prior to leaving the gym. Spent 10 minutes or so on the bike pwo and then I really stretched my hips, hams, and abductors before leaving the gym. I just hit up the foam roller and hopefully I can further stretch my groin out later on this evening.

Lunges pumped the shit out of my legs and killed it for cardio. I would like to double that volume and get 100 total reps per leg. Hopefully the unilateral work will help with whatever I have going on with my inner legs. I might start hitting up the abductor machine a few times a week and see if that helps.
 
Last edited:
I did some high rep walking lunges to finish off my squat workout a few times lately, just one set of 50 with a 25lb weighted vest, they are killer! Im gonna start diong them more I think...
 
NBAfan#21 said:
Hey man. I was just wondering what kind of routine you followed in the past to get to your srength level?
Click to expand...

I've done a lot of cluster fucking over the years. Two programs that given me the most strength gains by far have been the intermediate 5x5 and the 5/3/1. I will likely roll with this template a while and work into the 5/3/1 program. Sometime this year I plan on doing the Power/Hypertrophy split if I decide to run a cycle.
 
ExtraMile said:
I did some high rep walking lunges to finish off my squat workout a few times lately, just one set of 50 with a 25lb weighted vest, they are killer! Im gonna start diong them more I think...
Click to expand...

Body weight lunges smoked me today. Serious pump, slight nausea, and they killed my cardio. I was only taking enough rest between the sets to walk back to the start (water fountain) and grab a sip of water. I'm gonna roll with body weight until i hit 100 reps per leg. These are only gonna help my poor conditioning :biggrin:
 
SouthernLord said:
Body weight lunges smoked me today. Serious pump, slight nausea, and they killed my cardio. I was only taking enough rest between the sets to walk back to the start (water fountain) and grab a sip of water. I'm gonna roll with body weight until i hit 100 reps per leg. These are only gonna help my poor conditioning :biggrin:
Click to expand...

You should have gone until you puked, then shot video.

B-
 
SouthernLord said:
Body weight lunges smoked me today. Serious pump, slight nausea, and they killed my cardio. I was only taking enough rest between the sets to walk back to the start (water fountain) and grab a sip of water. I'm gonna roll with body weight until i hit 100 reps per leg. These are only gonna help my poor conditioning :biggrin:
Click to expand...

build up your strength again and start hitting thae lunges with a bb on your back. 135 pounds was crushing. could only get 8 reps per leg.
 
timtim said:
build up your strength again and start hitting thae lunges with a bb on your back. 135 pounds was crushing. could only get 8 reps per leg.
Click to expand...

I can do them stationary with a BB. I've never really performed walking BB lunges due to space limitations. Reverse lunges are killer too.

Once I don't keel over from BW lunges I'll add some weight
 
SouthernLord said:
I can do them stationary with a BB. I've never really performed walking BB lunges due to space limitations. Reverse lunges are killer too.

Once I don't keel over from BW lunges I'll add some weight
Click to expand...

i have no clue how ronnie coleman does them with 225 and higher. crippling exercise. reverse bb lunges are great too. looks like the comeback is doing well. keep it up.
 
Good luck getting back. I rushed back from an injury and damaged myself further. Had to take 2 or 3 weeks off. Very depressing.

Anyway, I'm enjoying the routine you gave me a week or so ago, the upper/lower split. Still early days but I'm really enjoying it, makes a change from FBs.

You'll be back where you were before you know it!
 
I'm making steady stength gains. Still not back to where I was pre injury, but I'm slowly getting there. Honesty, I haven't updated this because I haven't really felt like it lol. In fact, this will prolly be my last update ever :D
 
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