Journey to Jackedness
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Re: Journey to Jackedness
If anyone is dealing with tendinopathy, check out e3 rehab YouTube.
I’ve been augmenting my PT with some of their exercises and suggestions and it feels like it’s helping.
I also read up about embracing a certain level of discomfort, within reason, to help the tissues to adapt to stress and get stronger.
Seems to be helping. I can normally do flat db press with 100+ pounds for 8-12 reps for a few sets,
I’m currently only at 55 for 2 easy sets of 10. But even just a couple weeks ago it would have probably been like 35lbs.
I’ve been augmenting my PT with some of their exercises and suggestions and it feels like it’s helping.
I also read up about embracing a certain level of discomfort, within reason, to help the tissues to adapt to stress and get stronger.
Seems to be helping. I can normally do flat db press with 100+ pounds for 8-12 reps for a few sets,
I’m currently only at 55 for 2 easy sets of 10. But even just a couple weeks ago it would have probably been like 35lbs.
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Re: Journey to Jackedness
Yeah, I've heard great stuff about John Meadows' programs too. Just make sure to take care of that back strain while you're at it.
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Re: Journey to Jackedness
Last couple workouts.
Shoulder starting to feel better, but still easing into the pressing. But overhead pressing was pretty pain free which is nice.
Sunday
Overhead Press (Barbell)
Set 1 : 95 lb x 10
Set 2 : 85 lb x 10
Set 3 : 85 lb x 10
Set 4 : 85 lb x 10
Chest Supported Row (Machine)
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 130 lb x 10
Y Raise
Set 1 : 60 lb x 20
Set 2 : 60 lb x 16
Set 3 : 60 lb x 10
Lat Pulldown (Close Grip)
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 130 lb x 8
Chest Fly (Cable)
Set 1 : 40 lb x 15
Set 2 : 40 lb x 13
Set 3 : 40 lb x 10
Bayesian Curl
Set 1 : 35 lb x 20
Set 2 : 35 lb x 16
Set 3 : 35 lb x 15
Set 4 : 35 lb x 13
Tricep Pushdown (Cable)
Set 1 : 105 lb x 15
Set 2 : 105 lb x 15
Set 3 : 105 lb x 10
Monday
Front Squat (Barbell)
Set 1 : 185 lb x 8
Set 2 : 165 lb x 10
Set 3 : 165 lb x 10
I’ll probably swap to hack squat or some sort of landline belt squat.
Forgot how much I hate front squats lol.
Deadlift (Barbell)
Set 1 : 275 lb x 6
Set 2 : 275 lb x 6
These were an RPE 6. Just easing back in.
Lat Prayer
Set 1 : 60 lb x 15
Set 2 : 60 lb x 12
Set 3 : 60 lb x 10
Cable Crunch
Set 1 : 80 lb x 15
Set 2 : 80 lb x 5
Set 3 : 80 lb x 5
Set 4 : 80 lb x 5
Seated Calf Raise
Set 1 : 60 lb x 17
Set 2 : 60 lb x 12
Incline Bench Press (Dumbbell)
Set 1 : 50 lb x 10
Set 2 : 50 lb x 10
Set 3 : 50 lb x 10
One Arm Lateral Raise (Cable)
Set 1 : 15 lb x 15
Set 2 : 15 lb x 12
Set 3 : 15 lb x 10
Leg Extension
Set 1 : 100 lb x 15
Set 2 : 100 lb x 13
Set 3 : 100 lb x 10
Lying Leg Curl
Set 1 : 80 lb x 10
Set 2 : 80 lb x 6
Set 3 : 80 lb x 4
This day the exercises are way out of order just due to how busy it was. Still got it done in less than 70 minutes.
Shoulder starting to feel better, but still easing into the pressing. But overhead pressing was pretty pain free which is nice.
Sunday
Overhead Press (Barbell)
Set 1 : 95 lb x 10
Set 2 : 85 lb x 10
Set 3 : 85 lb x 10
Set 4 : 85 lb x 10
Chest Supported Row (Machine)
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 130 lb x 10
Y Raise
Set 1 : 60 lb x 20
Set 2 : 60 lb x 16
Set 3 : 60 lb x 10
Lat Pulldown (Close Grip)
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 130 lb x 8
Chest Fly (Cable)
Set 1 : 40 lb x 15
Set 2 : 40 lb x 13
Set 3 : 40 lb x 10
Bayesian Curl
Set 1 : 35 lb x 20
Set 2 : 35 lb x 16
Set 3 : 35 lb x 15
Set 4 : 35 lb x 13
Tricep Pushdown (Cable)
Set 1 : 105 lb x 15
Set 2 : 105 lb x 15
Set 3 : 105 lb x 10
Monday
Front Squat (Barbell)
Set 1 : 185 lb x 8
Set 2 : 165 lb x 10
Set 3 : 165 lb x 10
I’ll probably swap to hack squat or some sort of landline belt squat.
Forgot how much I hate front squats lol.
Deadlift (Barbell)
Set 1 : 275 lb x 6
Set 2 : 275 lb x 6
These were an RPE 6. Just easing back in.
Lat Prayer
Set 1 : 60 lb x 15
Set 2 : 60 lb x 12
Set 3 : 60 lb x 10
Cable Crunch
Set 1 : 80 lb x 15
Set 2 : 80 lb x 5
Set 3 : 80 lb x 5
Set 4 : 80 lb x 5
Seated Calf Raise
Set 1 : 60 lb x 17
Set 2 : 60 lb x 12
Incline Bench Press (Dumbbell)
Set 1 : 50 lb x 10
Set 2 : 50 lb x 10
Set 3 : 50 lb x 10
One Arm Lateral Raise (Cable)
Set 1 : 15 lb x 15
Set 2 : 15 lb x 12
Set 3 : 15 lb x 10
Leg Extension
Set 1 : 100 lb x 15
Set 2 : 100 lb x 13
Set 3 : 100 lb x 10
Lying Leg Curl
Set 1 : 80 lb x 10
Set 2 : 80 lb x 6
Set 3 : 80 lb x 4
This day the exercises are way out of order just due to how busy it was. Still got it done in less than 70 minutes.
- DanCR
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Re: Journey to Jackedness
- Clearwater47
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Re: Journey to Jackedness
Hey there!
Totally did not realize you were on this forum (I'm CW47 at BB.com forums). It's awesome to see that you're back lifting again. Definitely will be following along.
Totally did not realize you were on this forum (I'm CW47 at BB.com forums). It's awesome to see that you're back lifting again. Definitely will be following along.
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Re: Journey to Jackedness
Hey hope you and the family are doing well. I’ll have to peek your log later.Clearwater47 wrote: ↑Wed Apr 03, 2024 8:36 am Hey there!
Totally did not realize you were on this forum (I'm CW47 at BB.com forums). It's awesome to see that you're back lifting again. Definitely will be following along.
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Re: Journey to Jackedness
Even when I got them up to 3 plates I despised them lol. Probably one of the reasons I quit Olympic lifting aside from being poor at it in general lol.
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Re: Journey to Jackedness
Apr 05 Workout
Fri, Apr 05, 2024
Squat (Barbell)
Set 1 : 305 lb x 4 @6
Set 2 : 305 lb x 4 @6.5
Overhead Press (Barbell)
Set 1 : 135 lb x 4 @6
Set 2 : 135 lb x 4 @6.5
RPE and RPT on shoulder/pressing movements are getting closer together.
Power Clean
Set 1 : 175 lb x 3 pretty easy even though its been years lol.
Lat Pulldown (Neutral Grip)
Set 1 : 140 lb x 12 @8
Set 2 : 140 lb x 10 @8
One Arm Lateral Raise (Cable)
Set 1 : 12.5 lb x 15
Set 2 : 12.5 lb x 15
Bayesian Curl Myo reps
Set 1 : 12.5 lb x 20
Set 2 : 12.5 lb x 5
Set 3 : 12.5 lb x 5
Set 4 : 12.5 lb x 3
Cable Crunch
Set 1 : 87.5 lb x 12
Set 2 : 87.5 lb x 10
I’m contemplating going back to 3 days a week full body-ish to allow more conditioning work.
But at the same time I’m not sure I enjoy the fatigue cost I’ve had this week with it lol.
May just go back to my bro ways and just commit to some cardio before and after training and then build in a couple runs a week.
I’ll see if I manage to adapt to this.
Currently just raw dogging the world, no sleeves, belt, wraps etc.
Fri, Apr 05, 2024
Squat (Barbell)
Set 1 : 305 lb x 4 @6
Set 2 : 305 lb x 4 @6.5
Overhead Press (Barbell)
Set 1 : 135 lb x 4 @6
Set 2 : 135 lb x 4 @6.5
RPE and RPT on shoulder/pressing movements are getting closer together.
Power Clean
Set 1 : 175 lb x 3 pretty easy even though its been years lol.
Lat Pulldown (Neutral Grip)
Set 1 : 140 lb x 12 @8
Set 2 : 140 lb x 10 @8
One Arm Lateral Raise (Cable)
Set 1 : 12.5 lb x 15
Set 2 : 12.5 lb x 15
Bayesian Curl Myo reps
Set 1 : 12.5 lb x 20
Set 2 : 12.5 lb x 5
Set 3 : 12.5 lb x 5
Set 4 : 12.5 lb x 3
Cable Crunch
Set 1 : 87.5 lb x 12
Set 2 : 87.5 lb x 10
I’m contemplating going back to 3 days a week full body-ish to allow more conditioning work.
But at the same time I’m not sure I enjoy the fatigue cost I’ve had this week with it lol.
May just go back to my bro ways and just commit to some cardio before and after training and then build in a couple runs a week.
I’ll see if I manage to adapt to this.
Currently just raw dogging the world, no sleeves, belt, wraps etc.
- Clearwater47
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Re: Journey to Jackedness
What's RPT?
Full body training used to be something I had no love for. Now it's my happy place. But yes, can be a challenge to maintain a good volume/fatigue/frequency balance for an extended period of time. Hopefully you can make it work.
Full body training used to be something I had no love for. Now it's my happy place. But yes, can be a challenge to maintain a good volume/fatigue/frequency balance for an extended period of time. Hopefully you can make it work.
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Re: Journey to Jackedness
Rating of perceived tolerance. So stopping a set when I feel I should based on pain tolerance instead of how many reps I could do.Clearwater47 wrote: ↑Fri Apr 05, 2024 7:06 pm What's RPT?
Full body training used to be something I had no love for. Now it's my happy place. But yes, can be a challenge to maintain a good volume/fatigue/frequency balance for an extended period of time. Hopefully you can make it work.
I was having bicep tendinitis and I pulled/tore/strained some rotator cuff muscles so I’ve been rehabbing the last few months.
For a while my tolerance was well below my actual RPE, but they’re slowly getting closer together.
A few weeks ago I couldn’t press more than like 65 pounds without pain.
Still need to see how bench press will be though.
I couldn’t do traditional squats until recently either.
I like full body, but yeah it’s time consuming too lol. Although today I did the workout in 45 minutes. So if I can maintain that and then add in 30-40 minutes of conditioning each session then that works time wise for me.
Last edited by FilmBuff on Fri Apr 05, 2024 8:24 pm, edited 1 time in total.
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Re: Journey to Jackedness
Are you doing any “scapular stability” stuff (Ts, Ys, High side planks, etc) in addition to the shoulder ERs? I know you’re training your back but I found my endurance and overall awareness of position was way worse on my injured shoulder.
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Re: Journey to Jackedness
No side planks.
But yeah I’m pretty much doing everything else. Following some stuff from e3 rehab and a few other exercises I’ve read up on.
Basically training multiple planes and ranges of motion
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Re: Journey to Jackedness
I’m gonna have to look at their channel because even though my shoulder feels better overall it still hurts more than before I hurt it in December
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Re: Journey to Jackedness
That’s annoying. I was in a similar position. I got some graston done by a RMT and that helped me get back some range of motion and then I started diving into rehab protocols more.acorn93 wrote: ↑Sat Apr 06, 2024 9:55 pmI’m gonna have to look at their channel because even though my shoulder feels better overall it still hurts more than before I hurt it in December
It’s still not 100% but it’s definitely progressing more as I’ve been more inclined to embrace pushing things to find a new pain tolerance and progressing through it without being dumb. and progressing rehab/prehab movements like any other movement.
It’s a fine line to walk, but it’s helped me a lot.
Shoulders are annoying as hell to rehab. I’ve never had to before and I hope to never have to again.