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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
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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
Post 26 IP   flag post
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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339985 49 30
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