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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
Post 2 • IP   flag post
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

Post 6 • IP   flag post
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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eknight private msg quote post Address this user
Are you pissed at your knees for some reason? -3X
Post 9 • IP   flag post
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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337878 15 15
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