Sunday 5th April - Legs

Movements: (90s rest between sets)

ATG front squat (3-0-X-0): 60kg x 6 / 100kg x 6 / 110kg x 6 / 120kg x 3 / 130kg x 1 / 135kg x 1 / 110kg x 5 / 60kg x 10
Leg extension (2-0-X-Hold): 90kg x 8 / 92.5kg x 8 / 95kg x 7 / 95kg x 6 d/s 45kg x 6

RDL (off 3" platform) (3-0-X-0): 100kg x 10 / 140kg x 6 / 160kg x 5 / 160kg x 5 / 160kg x 5
Leg curl (3-0-X-Hold): 65kg x 8 / 70kg x 8 / 75kg x 7 / 75kg x 6 d/s 40kg x 6

Calf raise (seated) (3-1-X-1): +60kg x 11 / +60kg x 9 / +60kg x 8 / +65kg x 8

Notes:

Another good legs session and PB on front squats. I went for 2 at 130kg but had to dump the bar, although I'm pretty sure it's there (especially without the working sets beforehand). Decided to use a platform for RDLs yesterday as well to squeeze out a couple more inches from the movement. Seemed to help so I'll keep this up.

Finally got my 40% cissus through so I'm hoping it'll accelerate my elbow's healing. It already seems a lot better since the first treatment - will see how I get on tonight.

Impressive as always!

Thanks dude. I went to the gym tonight but my joints were telling me to stop, so I did. Going to take this week off and quite possibly next as well, they need to heal up. I'm a bit of a wreck at the moment

Hate having time off, especially when my muscles are feeling pretty fresh, but if I don't do it they're never going to get better and I won't be able to put 100% into it. Rubbish though, I'm going to be a moody bastard like Simon now

Tuesday 7th April - Rehab work

Movements: (90s rest between sets)
30° incline DB press (3-0-X-0): 20kg x 20 / 20kg x 20 / 20kg x 20 / 20kg x 20
15° incline smith press (5-0-X-0): +40kg x 15 / +40kg x 15 / +40kg x 15 / +40kg x 15
15° incline fly(3-1-X-0): 10kg x 20 / 10kg x 20 / 10kg x 20 / 10kg x 20
45° incline DB curl (2-0-X-1): 18kg x 12 / 20kg x 9 / 20kg x 8 / 20kg x 7
EZ bar preacher curl (3-1-X-1): +30kg x 12 / +35kg x 9 / +35kg x 8 / +35kg x 8

Notes:

Can't keep myself away from the gym it seems. Just did some light high-rep stuff to help my joints out tonight.

At least my guns won't waste away anyway

leg session u did looking good mate, good work keeping same weight on platform rdls aswell

How do you feel after the light chest session? Sometimes I get more DOMS for that sort of volume, then higher weight.

No real DOMS to be honest, although I did get a bit of a lactic burn. This morning's session felt a bit more productive though, and I'm hoping to be able to up the weight a little and work to failure in the 15-20 rep range over the next couple of weeks. Shoulder and elbow feel better for the changes, stretching, treatment and ice already.

The change might do me some good anyway as I've been working in lower rep ranges for so long. Just hope I don't lose too much strength and size

Wednesday 8th April - Rehab work

Movements: (90s rest between sets)

Bent over row (2-0-X-Hold): 60kg x 20 / 60kg x 20 / 60kg x 20
Wide grip pulldown (3-0-X-0): 40kg x 20 / 40kg x 20 / 40kg x 20
Seated cable row (3-0-X-0): 30kg x 20 / 30kg x 20 / 30kg x 20
Chest supported t-bar row (3-0-X-Hold): +30kg x 15 / +30kg x 15 / +30kg x 15
Standing unilateral DB shoulder press(3-0-X-1): 14kg x 20 / 14kg x 20 / 14kg x 20
Rope pressdown(3-0-X-1): 30kg x 15 / 30kg x 15 / 30kg x 15

Notes:

Surprisingly enjoyable session this morning. Joints are starting to feel better already - hopefully the cissus is starting to take effect.

Got quite a burn during some of the movements today so hopefully I can prevent the worst of the catabolism whilst training like this.

Well sometimes a bit of a change is enough to shock that body so you continue to improve. How are you finding the lighter weights/higher volume? It hurts the ego for sure, but if if gives your body time to recover that's all good.

Where did you get your cissus. i'm reaching desperation stakes here!

Ollie, try longer pauses and negatives with the lighter weight so you're increasing time under tension.

Yeah, I have been mate - not noting my sessions at the moment as it doesn't seem worth it, and I'm constantly pushed for time!

GymBunny wrote:Well sometimes a bit of a change is enough to shock that body so you continue to improve. How are you finding the lighter weights/higher volume? It hurts the ego for sure, but if if gives your body time to recover that's all good.

Where did you get your cissus. i'm reaching desperation stakes here!

I picked mine up from Nutraplanet - took about 5 days to come through

I'm picking the weights up again gradually but still concentrating on TUT and working in higher rep ranges. Set times are well over a minute each at the moment

I had second treatment on Friday and it's a lot better - the trauma seems to be a lot more localised and I should only need one more treatment, if that. Been very frustrating and I expect shoulder and chest strength have suffered but I'm looking forward to being able to attack again in a mended state

What area are you taking cissus for? im guessing elbows or shoulder?

If it is for that did your horizontal strength increase? (bench, rows ect..) as my elbows are starting to click when curling or doing pushdowns and my shoulders are in agony (reason why I dont bench any more).

Matt wrote:What area are you taking cissus for? im guessing elbows or shoulder?

If it is for that did your horizontal strength increase? (bench, rows ect..) as my elbows are starting to click when curling or doing pushdowns and my shoulders are in agony (reason why I dont bench any more).

Sounds like tendon trouble in both cases Matt. Best advice I can give is to get it seen to sooner rather than later as you'll only need more treatment if you leave it. Go and see a physiotherapist asap

Are you working this weekend?