Powerbuilding madness with AJ ;)

[ajdonutz]

Thanks brotha. Injuries aren't my expertise, especially pec injuries. Never had to mess with one before. How often should I get the blood flowing? A bit daily? Every other day?

 

[IronSoul]

Just got in on this log bro, killing it from what I see!id love to hit one of these power workouts, id have to drop weight on a. Few things but an can I see these building strength quick and some slabs of fast twitch. I'll be following now brothe!

 

[ajdonutz]

Figured I'd update this.

I dropped cals to 3500 to maintain/recomp for a month or so before I start dieting for a show in August. Started at 253 lbs. I've dropped the water I was holding, a little fat already, also have been pretty much cruising.

Monday chest
Weight 248

Still had to go light due to my pec strain being rehabbed, went light, very slow movements and holding contraction and stopping when feeling a pinch.
All of my work was extremely light and very easy, nothing over 60% of my max on anything.
Flat bb bench
225x10
275x5(felt it pinch)
135x40
225x12

Incline Bb bench
135x20
225x5
225x8
225x8
135x30

Decline dumbbell bench
60x25
80x15
80x12
80x12

Db flyes at slight incline
30x10
30x8
30x8


Today was legs
Kept this easy as well
Weight 247

Squat
455x2
475x2
495x1
455x1

Leg press
585x10
585x10
585x10

Lying leg curl
150x8
135x12
135x8

Standing calf raise
150x10
120x10

Donkey calf raise
90x12

 

[Mini Forklift Ⓥ]

Look forward to following your log buddy, all the best with all of your goals for the upcoming year.

Bands are helpful, just make sure you don't end up becoming too reliant on them; use them sparingly as a tool. TBH I probably found them to be least use to me in my DL training, but they made quite a difference to my bench and even more for my excuse of a squat. Just my 2c anyway, good luck MF.

 

[N.O.V.]

From 11/27/13

Last nights workout was back, first time ever doing good mornings, hellofa workout.

Bodyweight 237

Goodmornings
185x8
185x8
205x8

2 arm Dumbbell rows
100x8
100x8
95 x8

Wide lat pull down
225x10
255x5
195x12

Neutral pull up
9
8
8

Cable pullovers
90x10
90x10

Still hitting 4-4.5k Cals a day and holding weight. Added in half a gallon of chocolate milk to my daily diet this day, plan to keep getting the same Cals and protein and adding in the half gal choc milk on top without counting in.

GMs.. You ever do them with a wide stance? I feel a much better stretch in my lower back and hamstrings that way.

 

[ajdonutz]

GMs.. You ever do them with a wide stance? I feel a much better stretch in my lower back and hamstrings that way.

Nah the good mornings are a mid stance, I haven't done them in a few weeks since I've been being able to dead lift off the floor without pain, I may give that a go though.

Sorry I haven't been updating much other than chest and leg days just been busy. On a good note, the past 2 weeks I've dead lifted from the ground, first in months, and have had NO BACK PAIN! Knock on wood but its feeling good. Week before last hit 315x8 for 3 sets easy. Used to that many reps for 3 sets would have me wincing. Last week I hit 335x8 for 3 sets easy. I'm taking it slow and going up slowly, hoping it stays good to go....

Another positive, I was able to hit chest heavy today! First heavy workout on chest in a month pec strain seems to be gone for the most part, knock on wood again.. anyway, I lost about 40 lbs on bench. I feel like its mostly just the stabilization and muscles not being ready for the load though, I think I can break back to 405-410 within 3-4 weeks. Anyway, today's workout

Chest
*Weight 244

Flat bb bench
275x12
315x6
355x2
365x1

Incline bb bench
245x9
275x3
245x8
245x6

Decline bb bench
315x5
335x3
315x4
275x8

Incline dumbbell flyes
30x12
35x10
35x10


Not a horrible workout. I was definitely sore and weak after 6ish sets after not hitting chest hard in a month.

*Body fat dropping weight dropping slowly... everything going good, show in august...

 

[IronSoul]

Hell yeah! Congrats on all the good pain free news, I love to hear that shit. And getting to deadlift from the floor again is just fuggin love! Keep at it bro!

 

[ajdonutz]

Hell yeah! Congrats on all the good pain free news, I love to hear that shit. And getting to deadlift from the floor again is just fuggin love! Keep at it bro!

Thanks man! I widened my stance a bit from my old conventional dead stance and it helped shorten the ROM and activate my glutes and hams a little more and take some tension off my lower spine. that combined with the week I took off of the gym and the anti inflammatories and joint support I've been pounding I think some kind of synergy was created to alleviate my back hahaha

 

[IronSoul]

Thanks man! I widened my stance a bit from my old conventional dead stance and it helped shorten the ROM and activate my glutes and hams a little more and take some tension off my lower spine. that combined with the week I took off of the gym and the anti inflammatories and joint support I've been pounding I think some kind of synergy was created to alleviate my back hahaha

Ha hell yeah man! That's great. I've never widened my DL stance but I think that's something I should really consider as well. I've taken about a 2 months off deads for the same reason

 

[Turbolag]

Glad your chest is doing better man.

The 40 pounds will come back fast. Just be smart.

 

[ajdonutz]

Ha hell yeah man! That's great. I've never widened my DL stance but I think that's something I should really consider as well. I've taken about a 2 months off deads for the same reason

Yeah man, its not very wide, but wider than before. Toes turned at angle, knees sure to flare out. Helped quite a bit. Back injuries suck

Glad your chest is doing better man.

The 40 pounds will come back fast. Just be smart.

Thanks man, yeah I think it will too. And I am. I went in slow today as I have been, and I was surprised how much better it was than last week. I didn't plan to go over 275, MAYBE 315, but after how easy smooth and painless that was I went ahead and upped it

 

[IronSoul]

Hell yeah they do. Keep ya com doing a lot. Thanks for the tips. I'm gonna try that out.