Bolder's Training Log

[Bolder]

Haven't gotten the 16 week knee rehab template yet, waiting to get paid after my Saturday shift. At least it gives me a chance to start the new bench program a week before.

Did some Bench Press, some light leg presses, and light rows. Messaged to one of the rehab guys in the BBM forum, there's no upper body programming in the knee rehab program. So I'll guess choose the Greg Nuckol's 2x Int Bench for 4 weeks, TSA 9 week intermediate 3x bench, and back to Greg Nuckol's 2x Int Bench for 4 weeks or follow BBM's peaking template for Bench.

Started doing the Greg Nuckol's 2x Int Bench

Bench Press: 230 x 5 x 2 @ 8.5, 220 x 5 x 2 @ 8, 240 x 3 x 2 @9

[Bolder]

Did some closegrip bench and arm stuff (past few workouts), and slow heavy leg presses (nothing too interesting to record + laziness, but still working out!). Recent bench workout. Feeling strong, may hit a big bench pr soon again.

Bench:

240 x 3 x 1 @ 9

240 x 3 x 1 @8.5

240 x 3 x 1 @9

Closegrip Bench:

175 x 12 x 1 @ 9

175 x 6 x 1 @7

175 x 6 x 1 @7

175 x 6 x 1 @7 (immense chest pump...)

Overhead Press:

110 x 7 x 1 @ 10

110 x 3 x 1 @ 6

110 x 3 x 1 @ 7

100 x 6 x 1 @ 7

100 x 6 x 1 @ 8

100 x 6 x 1 @ 8

Face-Pull:

60 x 15 x 1

70 x 12 x 1

80 x 12 x 1

I want to get that 140kg/308lb to 145kg/320lb bench soon! Not gonna cut weight the first six weeks until I hit my bench goal, hopefully sooner early this year with just how well benching has been going.

[Bolder]

Enjoying these powerbuilding style workouts lately, strongly considering doing this type of training for the rest of my lifting career/journey, but ultimately I am going to have to up the frequency and intensity, if I want to be strong... The knee rehab stuff is kept hush-hush...

This week of Monday consisted of Bench/chest and shoulder work:

Bench:

240 x 3 x 1 @ 9

240 x 3 x 1 @8.5

240 x 3 x 1 @9

after the 3x3, then some bench singles

255 x 1 x 1 @8 (felt lighter)

255 x 1 x 1 @8

255 x 1 x 1 @8 (pretty consistent)

Overhead Press:

100 x 12 x 3

Then a bodybuilding style chest and shoulder workout with incline dumbbell bench, cable side lateral raises, dips, reverse pec deck.

Tuesday: Some deadlift and back work

Thursday: Close grip bench and arm work.

Closegrip Bench:

220 x 8 x 1 @ 9 (PR!)

220 x 5 x 1 @ 7

220 x 5 x 1 @ 7.5

220 x 5 x 1 @ 8

220 x 5 x 1 @ 8.5

220 x 5 x 1 @ 9

My chest and triceps started to get fatigued.

Friday consisted of squats and some knee rehab stuff. The knee rehab is done through out the week...

[Bolder]

Did some light bench (practice pausing it, since it was so light) and moderate ohp pressing. Gonna try to snag a bench PR this friday, hope it all goes well.

Bench:

200 x 3 x 1 @ 6

200 x 3 x 1 @ 6

200 x 3 x 1 @ 6

200 x 3 x 1 @ 6

200 x 3 x 1 @ 6


Overhead Press:

120 x 5 x 1 @ 9.5

120 x 1 x 1 @ 6.5 (practice some singles)

120 x 1 x 1 @ 6.5

100 x 5 x 1 @ 5.5

100 x 5 x 1 @ 6

100 x 5 x 1 @ 6

Was gonna do some chest and shoulder bodybuilding stuff, but felt a little too fatigue, going to need to preserve my energy for this coming Friday.

[Bolder]

Hit a new bench and OHP PR today lol

Bench:

135kg/297lb x 1 x 1 @ 10

Overhead Press:

65kg/143lb x 1 x 1 @ 9.5

Then a bit of arms.

Well I guess that ends the Greg Nuckols 2x Int Bench, hit some gnarly grinders on the presses (it's an okay program). I guess now onto TSA 9 week bench, focusing on doing more volume work. I want to get that 145kg/319lb bench in 9 weeks! or at least 3 plates the bench. Doing more knee rehab stuff of course will start logging it here next week.

[Bolder]

BBM 16 Week Knee Rehab Template

Week 1, Day 1:

Feedback: not too much pain

* Wall-Sits

Bench Press:

205 x 7 x 1 @ 8

205 x 7 x 1 @ 7.5

205 x 7 x 1 @ 7.5

* Single Leg ext (may change to single leg squats, because in the future I do not want to go to the almost gym everyday).

Closegrip Bench (flat-back, closer-grip, 2ct pauses):

175 x 6 x 1 @ 6.5

175 x 6 x 1 @ 7

175 x 6 x 1 @ 7.5

First time my triceps felt this pumped from closegrip bench, because usually I feel it in my chest.

[Bolder]

BBM 16 Week Knee Rehab Template

Week 1, Day 3:

Feedback: left knee feels a bit of pain, but not so much

* Wall-Sits

Bench Press:

220 x 5 x 1 @ 7

220 x 5 x 1 @ 7

220 x 5 x 1 @ 7

220 x 5 x 1 @ 7

* Split-Squat

Was meant to do some overhead presses to finish off the session, but all of the racks were taken. Have to catch up for some other time. Did some rows instead, well needed to anyways.

[Bolder]

Week 1, Day 5:

Feedback: lost some balance, left knee pain.

* Wall-Sits

Bench Press (too easy, could of push 245 or even 250...):

225 x 4 x 1 @ 6

225 x 4 x 1 @ 6

225 x 4 x 1 @ 6

* Split Squats

Closegrip Bench (flat-back, closer-grip, 2ct pauses, bit of elbow pain may stop pausing and move out the grip):

200 x 3 x 1 @ 5

200 x 3 x 1 @ 6

Did a bit of lat pulldowns and barbell curls.

[Bolder]

Week 2, Day 1:

So now we're getting into heavy slow resistance training going from week 2 to week 11.

Way too fatiguing doing 3-0-3 tempo squats for 6 sets of 15 reps (ramping up in weights, every set felt like an rpe of 10..). Tried deadlifting felt too exhausted to even pull the bar... I am going to switch to leg press and sumo deadlifts to rehab my knees... thank goodness the program has varying rehab lifts...


* Tempo 3-0-3 squats (gonna switch to leg press)

Bench Press (bench felt hard due to those squats prior, not gonna bother rating the rpe since TSA is a percentage based program):

210 x 7 x 1

210 x 7 x 1

210 x 7 x 1

210 x 7 x 1

Closegrip Bench:

just one plate x 6 x 4 (felt way too exhausted)

* Conventional Deadlift (only done one set, quads, back were too pumped + i was fatigued + tired)

[Bolder]

Week 2, Day 2:

*Tempo 3-0-3 Leg Press (felt better, but still hard to get through)

Bench Press (should of warmed up more):

225 x 5 x 1

225 x 5 x 1

225 x 5 x 1

225 x 5 x 1

225 x 5 x 1

*Tempo 3-0-3 Deadlifts (gonna switch to a second bilateral movement of a second leg press, my back has gotten too fatiguied, want to avoid injury)

*Tempo 3-0-3 Single Leg Extension

[Bolder]

Week 2, Day 3:

*Tempo 3-0-3 Leg Press (wider stance)

Bench Press:

235 x 4 x 1

235 x 4 x 1

235 x 4 x 1

235 x 4 x 1

*Tempo 3-0-3 Leg Press (closer stance)

Closegrip Bench:

220 x 3 x 1

220 x 3 x 1

220 x 3 x 1

*Tempo 3-0-3 Single Leg Extension (Did some rows in-between)

[Bolder]

From yesterday's workout

Week 3, Day 1:

Feedback: right lower knee pain. It doesn't help if I accidentally had hit my right knee hard against one of the table's legs. Also without thinking, I ran today to catch the train, and what you do you know? my right knee started bothering me more. Alright looks like I need to do isometrics to decrease pain. However I am skeptical of handling this frequent heavy slow lifting (with frequent loadings, I'd be more incline to do it less frequent;y)... Looking/thinking back I felt a bit of it. Well, lets hope this program rehabs my knees before I ever give up squatting and deadlifting entirely (I am not going to fight it out to destroy myself I were to reach that stage. It maybe acceptable that some people are not made for this lifts, just seeing how some powerlifters kill themselves with those lifts). Right now I am having doubts about this program, I think it maybe a surgical issue that needs to be handled. Alright, let's continue on.

*Tempo 3-0-3 Leg Press (wider stance)

Bench Press:

220 x 7 x 1

220 x 7 x 1

220 x 7 x 1

220 x 7 x 1

*Tempo 3-0-3 Leg Press (closer stance)

Closegrip Bench:

185 x 6 x 1

185 x 6 x 1

185 x 6 x 1

185 x 6 x 1

*Tempo 3-0-3 Single Leg Extension (Did some rows in-between)

[Bolder]

Week 3, Day 2:

*Wall-Sit

Bench Press:

235 x 5 x 1

235 x 5 x 1

235 x 5 x 1

235 x 5 x 1

235 x 5 x 1

*Split Squat

[Bolder]

Week 3, Day 3:

*Tempo 3-0-3 Leg Press (wider stance)

Bench Press:

240 x 4 x 1

240 x 4 x 1

240 x 4 x 1

240 x 4 x 1

*Tempo 3-0-3 Leg Press (closer stance)

Closegrip Bench (shoulders and tris felt fatigued benching earlier before):

200 x 3 x 1

200 x 3 x 1

200 x 3 x 1

*Tempo 3-0-3 Single Leg Extension (Did some rows in-between)

knees feeling a little better. well better be sure not to sprint like a maniac when im chasing down a train or bus.

[Bolder]

Bench (dealing with a bit of a pec strain):

250 x 4 x 1

250 x 4 x 1

250 x 4 x 1

250 x 4 x 1

[Bolder]

- Knee Rehab (discontinued, will talk soon about it later, gonna move to 1x frequency not 3x... No more high-frequent full body workouts, it just simply isn't for me, recovery wise).

TSA 9 Intermediate Power-lifting week 6 day 1 (Bench only):

230 x 7 x 1 @ 9.5

230 x 6 x 1 @ 10

225 x 6 x 1 @ 9

225 x 6 x 1 @ 9

Coming from a pec strain. Benching 3x times a week is too much for me, but I'll finish off the program.

[Bolder]

TSA 9 Intermediate Power-lifting week 6 day 2 (Bench only):

Bench Press:

240 x 5 x 1 @ 10

240 x 5 x 1 @ 9.5

240 x 5 x 1 @ 9.5

240 x 5 x 1 @ 9.5

240 x 5 x 1 @ 10

Then some back stuff.

My pecs haven't recovered from the last session, pushed through it though. Will be doing some pec stretching and isometric stiif tomorrow, hopefully the day after benching 260 for a couple of reps wouldn't be too hard. Another thing is that I trained in the morning on a empty stomach, I usually train at night. It's better for me to train later in the day, because the body warms up nicely (increases performance), and plus I would have more food in my system (to further boost performance).

[Bolder]

high frequent + high intensity programs? a nah for me, but lets give it one more time with appropriate loading. the knee rehab stuff? meh.., ive just spoke to the squat university guy he does recommend heavy slow resistance training, but recommends the squats/leg-pressing to be kept at a minimum of once a week versus BBM's approach. im skeptical high frequent + high intense programs, because it seems like normally the tendons cant take that frequent loading... yeah i understand why 70%+ powerlifters are battling with an injury (as noted by greg nuckols). most of the guys that seem to push this high frequent approach seems to be douchebags, just because they never got hurt, or are focusing on machines, and not squatting/deadlifting frequently. oh yeah even ray williams and jesse norris (switched from 2x to 1x) dont squat that frequently (im not them, but why try to push for injury?), do we wana lift for 5 years or 20+ years like cmon? just fucking lol...

as for the tsa 9 week program, my bench actually went down from 135kg/297lb to 130/286lb, i suspect that i have low recovery capabilities. also, my bench peaked sooner alongside with battling a pec strain. id say one of greg nuckols 28 programs was better than TSA 9 week intermediate for bench.

anyways started the tsa beginner approach to bring up my squats and deads again, also enables u to hit more singles (which is good for preserving strength and even building momentum). if the knee acts up, ill switch to pause squats and reverse the sets/reps. as for any incoming pec strains, ill just my grip in closer, which would all enable me to use loading, ergo, less hurting/whatever.

tsa 9/13 week beginner approach

first time squatting in some months...

squat (high bar, beltless): 264 x 1 set x 1 rep (felt smooth, knees ached a bit, dont wana push further), 187 x 2 sets x 1 rep, bodyweight squats x 3 sets x 7 reps
bench press (touch n go, medium grip): 286 x 1 set x 1 rep, 220 x 2 sets x 1 rep, 187 x 3 sets x 7 reps

my legs/butt felt a massive pump couldnt use as much weight because of it lol. anyways, thank goodness this program doesnt have frequent heavy benching.

[Bolder]

TSA 13 Week Program

Week 1, Day 2:

surprised to hit a deadlift that heavy for me, without deadlifting for months

Deadlift (Beltless): 353 x 1 x 1, 286 x 4 x 1, 264 x 4 x 2
Bench (touch n go, medium grip): 220 x 4 x 1, 187 x 8 x 2

then some chins and arms.

[Bolder]

Trained on Friday hit a bit of squats, my knees were ehmmm... tender... I am not one to program hop, but this is necessary for me to work around the knees, and keep productively training. Started Greg Nuckols 2x Int Bench, 1x beg squat (box squats + leg presses, if knees are bad) and deads (to work up to better numbers). The high-frequency and high-intensity/loading isn't for me, for one my knees can't handle it, and secondly also pecs/shoulders can't handle it too, also...

Week 1, Day 1 (Deadlifts/Back):

Deadlift (TnG, beltless): 308 x 10 reps
Deadlift (Stop N Go, same weight again): 308 x 5 reps, 308 x 5 reps, 308 x 5 reps
Back Work: Low Row, Hammer Strength Row, Hi-Row, Lat-pull downs, and Shrugs all for 3 sets of 10 reps.

My workout schedule may look like this: Monday (Deadlift/Back), Wednesday (Bench/Chest+Shoulders), Friday (Squats/Legs), and Saturday or Sunday (Closegrip-Bench/Arms). Hopefully, I could workout Mondays, Tuesdays, Thursdays, and Fridays.