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Back from the layoff Log19094

varunj17 private msg quote post Address this user
Hi Everyone,

back here after a long long layoff..dont mind me another log
Had a minor Hip surgery a few months ago to fix the laberal tear and a cyst on the left side…3 months rehab and then when i got back progress was really slow...lost motivation as well..

That pushed me back a fair bit in terms of my strength and my where i Had reached over the previous 12 months

But not crying over split milk…

Back to my old routine from last year based on DUP where i Squat, DL and bench 3 times a week…Looks like below

Monday:
Squats: 5 * 1-2 reps at 90%
Bench: 4 * 4 at 80%
Deadlift: 4X8 at 70%
Deadlift and hamstring work

Wednesday:
Deadlift: 5 * 1-2 reps at 90%
Squat: 4 * 4 at 80%
Bench: 4*8 at 70%
Bench assistance

Friday:
Bench: 5 * 1-2 reps at 90%
Deadlift: 4 * 4 at 80%
Squat: 4X8 at 70%
Squat hypertrophy
Weight increases by each week for three weeks and then fourth week is deload

Tuesday and Thursday I do push and Pull

Current 1 rep maxes are:

Squats: 120kg
Bench: 95kg
Dealdift: 140kg
Will post videos for form critique regularly…any help advice would be highly appreciated


Main goal is Leg size as I have chicken legs
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varunj17 private msg quote post Address this user
Week 1 Day 1:

Monday:

1. Squats: 5*2 at 112.5kg
2. Deadlift: 4*8 at 105kg
3. Bench: 3*4 at 80kg
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THE GODFATHER wannabemuscular private msg quote post Address this user
@varunj17 Did you intentionally pick the exact same thread title as @eknight?
Post 3 • IP   flag post
varunj17 private msg quote post Address this user
@wannabemuscular ohh my nad..i didnt realise at all...

Sorry @eknight...i cant even change it now...can i???
Post 4 • IP   flag post
varunj17 private msg quote post Address this user
Pheew...just managed to change it
Post 5 • IP   flag post
varunj17 private msg quote post Address this user
2 months old video for form check

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varunj17 private msg quote post Address this user
Week 1 Day 2:

Wednesday:

1. Squats: 4*4 at 102.5kg
2. Deadlift: 4*2 at 130kg
3. Bench: 4*8 at 70kg
This was followed by Bench assistance including
a. Decline dumbell press: 3 X 8-10 at 20kg followed by as many reps at 12 kg each set
b. Hammer Strength PRess: 3 X 8
c. Rack Incline Press: 4*5 each rep with 5 second negative..rack the weight and then explode
d. Incline Flyes: 3 X 12
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varunj17 private msg quote post Address this user
Week 1 Day 5
Friday

1. Leg extensions:
Set 1: 20 reps 10 sec rest, 15 reps 10 sec rest, 10 reps 10 sec rest, 10 reps
Set 2: 12 reps drop set 15 reps, back to 6 reps with original starting weight and then drop set 8 reps
Set 3: 15,12,8,6

2. Squats: 4*8 at 80,85,87.5 and 90kg
2. Leg press: 4*12
3. Smith machine close stance squats: 2* failure

I was totally gassed after this and was about to throw up.

Was meant to do but wasn't able to
Bench: 4*1-2 at 90%
Deadlift: 4*4
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The Dark
Knight
eknight private msg quote post Address this user
Are you pissed at your knees for some reason? -3X
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varunj17 private msg quote post Address this user
Week 2 Day 1:

Monday:

1. Squats::5*2 at 115kg


2. Bench: 4*4 at 80kg
3. Deadlift: 3*8 at 105kg

4. Pause Squats: 3 X 3 at 95 kg (no belt)

5. Dumbell Incline Press: 2 * 12, 12, 6, 6
(The first 12 reps are completed with a normal tempo.
Drop the weight by 50% for you next 12 reps, completing this round with a 4-1-1 tempo (four second negative).
Next, back up to the original, heavier weight, for 6 repswith a normal tempo.
Finally, back down for 6 reps with the 4-1-1 tempo.These four rounds = one set.)

6. Incline Dumbell Press: 4 * 12
7. Flat Dumbell Press - Static hold: 3 *- Failure
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varunj17 private msg quote post Address this user
Week 2 Day 2:

Tuesday

Shoulders and Tri's

1. Rear delt machine: 3 X 15
2. Dumbell Overhead Press: 4 X 10
3. seated lateral Raise: 2 X 12-15-6-6
4. Dumbell Front Raises: 2 X12
5. Rear Delt Swings: heavy weight High Reps 3 X25

1. Cable Pushdowns s/s D-handle Pushdowns: 4 X 12
2. Lying Dumbell Extensions: 3 X 12 with drop set after each set
3. Lying Ez Bar Extensions(on the floor): 3 X 6 ( 4 sec negative with bar resting on the floor)
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varunj17 private msg quote post Address this user
Week 2 Day 3:

Wednesday


1. Squats: 4*4 at 105 kg
2. Deadlift: 4*1 at 135kg
3. icline dumbell Bench: 3*8

This was followed by Deadlift assistance including
a. Deficit Snatch Grp DL 4 X4 at 100kg
b. Romanian DL s/s dumbell RDL: 2 X 10 each
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varunj17 private msg quote post Address this user
Week 2 Day 4:

thursday


Back and Bi's
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varunj17 private msg quote post Address this user
missed day 5 due to Home move.

Starting Week 3 Day 1 today
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varunj17 private msg quote post Address this user
Week 2 Day 1:

Monday:


1. Squats::5*2 at 117.5kg
2. Bench: 4*4 at 80kg
3. Deadlift: 3*8 at 105kg

4. Pause Squats: 3 X 2 at 95 kg (no belt)

5. Dumbell Incline Press: 2 * 12, 12, 6, 6
(The first 12 reps are completed with a normal tempo.
Drop the weight by 50% for you next 12 reps, completing this round with a 4-1-1 tempo (four second negative).
Next, back up to the original, heavier weight, for 6 reps with a normal tempo.
Finally, back down for 6 reps with the 4-1-1 tempo.These four rounds = one set.)

6. Incline Dumbell Flyes 4 * 12
7. Decline Dumbell Press - Static hold: 3 *6 (4:1:4 Tempo)
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varunj17 private msg quote post Address this user
Week 2 was a write off..busy with work and home move...

same this week..so will stick to week 2 weigthts
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varunj17 private msg quote post Address this user
Week 3 Day 1:

Monday:

1. Squats::4*4 at 105 kg
2. Bench: 4*4 at 82.5kg

3. Inline Dumbell Press: 4** at 27.5,30,30,32.5kg each

5. Dumbell Incline Flyes: 3*10 at 12,14,14 kg eacvh

6. Dips * Pushups : 3 X Failure
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varunj17 private msg quote post Address this user
Week 3 Day 3:

Wednesday:


1. Squats::4*2 at 117.5 kg
https://www.youtube.com/watch?v=2UjgtC08erI

2. Bench: 4*2 at 90 Kg ( with a slight spot)..i Have noticed I come down too slow..its more like a tempo bench..a good 3-4 seconds i take..

3. Shoulders:

a) Machine Lateral Raises: 3 X 12

b) Dumbell Shoulder Press: 4 X 8-6: 26,26,28,28 kg each set

c) Tri Set: Dumbell Bent Over Rows/Front Raises/Side Laterals: 2 X12

d) Heavy Lateral Swings: one set with 17.5kgs for 20, 10kg for 20, 5 kg to failure

e) Bradford pRess: one set to failure
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AlanWalker private msg quote post Address this user
very good
Post 19 • IP   flag post
THE GODFATHER wannabemuscular private msg quote post Address this user
@varunj17 Squats are looking good dude. Solid form.
Post 20 • IP   flag post
varunj17 private msg quote post Address this user
@wannabemuscular thanks mate...appreciated...i have to tune my mind not to go any lower due to the injury i had a few months back

Week 3 Day 3:
Thursday BACK DAY:
my fav day after leg day

1. Pullups to Failure

2. Bent Over dumbell rows (both arms together): 4 X 10,10,8,18 with 20,22,24,26 kg dumbells each hand

3. Neutral Grip LAT Pulldowns: 3 X 10

4. Seated Cable rows: 4 X 10

5. Hammer Strength Row (wide Grip s/s close Grip 3 X 12, 12, 10 at 100,100 and 110 kg

6. Rack Pulls: 4 X 8 at 110kg

7. Assisted Pullups: 3 X failure slow negative reps
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varunj17 private msg quote post Address this user




Slowly but surely squats might be paying off..long way to grow these chicken legs

Week 3 Day 5:

Friday:


1. LEg Extensions:
Set 1: 20 reps, 10sec rest:15 reps, 10sec rest; 10 reps,10sec rest; 7reps
Set 2: 10 reps, drop weight by 30 -40% , 12 reps
Back to orginal weight for 6 reps, drop again 8 reps
Set 3: one giant set of 12,12,10,6 till the lightest weight for failure

2. Barbell Squats: 4 X10,9,8,8 at 85kg, 90kg, 92.5kg and 95 kg

At this point i felt like a squat Ninja (dnt know why) and decided to do slow tempo pause squats (bringing the bar to a complete rest and then exploding up). SUFFICE to say was a failure

3. Slow temp close stance pause squats: 3 X 5 at 60 kg

4. Leg Press: 4 X 12,10,10,10

5. Hammer Strength V-Squat s/s standing leg curl machine (single leg): 3 X 12,10,10

6. Dumbell Front goblet squat s/s DUmbell SLDL: 3 X 10

7. Sissy Squat: 3 X failure - body weight, +10 , +10

8. One Set of Bodyweight Lunges to Failure

Bench:


1. Free Weight machine INcline Press: 3 X 8 at 60kg, 70kg and 80 kg
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varunj17 private msg quote post Address this user
[b]Week 4 Day 1:

Monday:

Everything moved well today..specially the squats...[/b]

1. Squats::4*4 at 107.5 kg
2. Bench: 4*4 at 85kg

3. Inline Dumbell Press: 4*8,8,8,5 at 30kg, 30kg,32kg,32kg (each set was followed by a drop set at 50% weight

4. Dips * Pushups : 3 X Failure

5. Low Incline Flyes: 3 X 10; at 14,14,16kg each

6.Cable Cross Overs: 3 X 10
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varunj17 private msg quote post Address this user
[b]Week 4 Day 2:

Deadlift Tuesdays



1. Deadleifts:
Set 1: 2*140kg
Set 2: 1*140kg
Set 3: 1*140kg
Set 4: 1*140kg
Set 5: 2*140kg


2. Snatch grip DL: 3*4 at 110kg



followed by Arms

Biceps/Tri's

1. Cable pushdowns: 4 X 10-12
s/s EZ Curls : 4 X 6-8

2. Incline Curls S/s DUmbell Lying Extensions:
Set 1: 10 followed by drop set 12 reps, back to original weight 6 reps followed by drop set 8 reps
Set 2: 10 followed by drop set 12 reps, back to original weight 6 reps followed by drop set 8 reps

3. French press s/s DUmbell Hammer Curls : 3 X 10

4. Wide Grip Pushdowns with D handle: 2 X failure
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varunj17 private msg quote post Address this user
Week 4 Day 3:

Wednesday:

1. Squats::4*2 at 120 kg


Squats were moving well...felt NINJA

and then everything went pear shape after them

2. Bench: was suppose to be 4*2 at 90 Kg
but failed with epic proportions...shoulder and biceps just had too much pain today ..not sure why..biceps maybe because of squats

3. Shoulders:
Since failed at Bench with shoulder and bicep pain, decided to go easy n shoulders

a) Dumbell Shoulder Press: 3 X 8: 26,26,26kg each set

c) Machine side laterals s/s Rear delt machine: 2 X12

DONE
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varunj17 private msg quote post Address this user
Week 4 Day 5:

Friday:

1. Barbell Squats: 4 X10,9,8,8 at 85kg, 90kg, 92.5kg and 95 kg

2. Hack Squats: 4 X 10,8,8,8: 25kg, 30kg,35,35kg each side


3. Sissy Hack Squats: 3 X Failure

4. Leg Press: 3 sets 1 min each: 200kg

5. Dumbell Front goblet squat s/s DUmbell SLDL: 3 X 10
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varunj17 private msg quote post Address this user
DEload week this week

My plan is same weight as week 4 but less volume

like instead of 4*4 at 105kg in squats..do 2*4 or 4*2

Any other suggestions/ideas???
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varunj17 private msg quote post Address this user
Week 5 Day 1:

Monday:


1. Squats::4*4 at 107.5 kg
2. Bench: 4*3 at 82.5kg (down form previous cycle..)

3. Inline Dumbell Press: 4*8,8,7,5 at 30kg, 30kg,32kg,32kg

4. Dips * Pushups : 3 X Failure

5. Low Incline Flyes: 4 X 10; at 14,14,16kg,16kg each

6.Cable Cross Overs: 3 X 10
Post 28 • IP   flag post
varunj17 private msg quote post Address this user
didnt get to log last week

did everything except Friday which was supose to be Leg Hyper day 4*8

Had a long weekend so decided to d some handywork at home

Cleaned the garage concrete floor and then the etching..and now i have a sore back on the left side..like a knot in there..and everytime i move i get a sharp pain

Today was suppose to be Week 2 start with Squats at 4*4 at 110kg and Bench 4*4 at 85kg

*THinking whether I should i give today a miss and take it easy
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varunj17 private msg quote post Address this user
Cycle 2 Week 2 Day 1:

Tuesday:


1. Squats::4*4 at 110 kg
2. Bench: 3*3 at 82.5kg struggle town

3. Inline Dumbell Press: 4*8,8,7,5 at 30kg, 30kg,32kg,32kg

4. Dips * Pushups : 3 X Failure

5. Low Incline Flyes: 4 X 10; at 14,14,16kg,16kg each

6.Cable Cross Overs: 3 X 10

Cany anyone help me with a video of the correct way to to chest dips?
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