Anyone interested in a group fitness challenge?

[Vutulaki]

push
pull
lgs
rest
push pull legs

Although id drop a lg day and have an extra days rest

[Professor Diet Butcher]

Yeah 1 heavy leg day is good enough for the week. or 2 medium leg days. But I\d prefer an extra rest day.

[Anastasios]

Haven't posted training sessions and the numbers are no longer in my RAM memory, and the logbook is in the gym bag in my car. An attempt to retrieve the numbers:

Last night
Squat 185kg x 3,3,3
I did this because today, Monday morning, I went to the physio for nagging trochanteric area (again). I wanted to induce some pain so when I get to him it is easy to localize where the issue is for now. Squats sucked, felt like something in my left ass again holding me back. When I squat slowly my body takes a shift to the right to lessen the impact on left glute and it becomes almost pain free but that creates much worse issues so I took a dive down each rep and pushed both feet explosively into the ground to get symmetric power transfer, and that triggers the left trochanteric pain.
Turns out both glute medius and hamstring attachments are fully healed. That's excellent news. The current pain is from the piriformis. I fucking knew it in 2021 that I must have fucked up all muscles attached to the trochanteric area. Luckily he said it's just overuse now and I need to let it rest and strengthen it.

Training session before that
Log press 85kg x 3 wobbly reps
was way too tired from the bench session before (bench press) not enough rest days in between.
pullups 3 x 20

Training session before that
bench press 150 x 6,4
easy reps with an adjustment to technique. I no longer need to pull the bar down towards sternum and pull the elbows down. I have the groove of it ingrained and lately I have had issues on the descent because I pulled downwards TOO HARD. Now I take the path where my wrists and forearm sit at a very comfortable angle right under the bar. I didn't hit a PR but the last rep on each set was surprisingly easy, and considering that previously 150kg had a 50% chance of hit or miss sets due to technical issues, this was damn good, and no shoulder pains.


So, going forward, I am going to lay off heavy lower body lifting for a while because I know how piriformis syndrome is like. Cycle start next week. One more bench session tonight for practicing bench technique, then on cycle I will go for 2.5kg increments each session.

[Professor Diet Butcher]

I'm done with back squats. Zerchers is where it's at for me going forward.

[Vutulaki]

You got to really attack th bar with zrchers, get aggressive AF or they hurt too much

great lift though

[Anastasios]

haven't had time to post so here is last 4 sessions
26 aug cycle start
log press 55kg for two triples.
pullups 3x20
overhead EZbar extensions, last warmup at 60kg body said no. A couple days before I almost fell from a slip, but saved myself landing my elbow on a metal counter. Elbow still bruised and deep into extension feels like a needle is hammered in to a nerve.

I will give up log presses for a while as I have been having tendonitis like pains in my forearms. The clean part of the lift strains bicep and forearm and I get radiating pain on my left arm after. I am going to try and get it massaged often, on top of my endless schedule lol.


leg extensions rest pause 70kg x 10 - 80kg x 10 - 90kg x 10 - 100kg x 10
not so long rest and then
squats 100kg 10 rest pause 10 almost died
leg press calf raise 250kg x 20,16,20

this is how I will be training lower body for a while to minimize weight used, and do some hypertrophy HIT style work during the mean time.


bench press 150kg x 7, 1

felt surprisingly smooth but second set joints said enough. Won't push it so did:

dumbell flyes 16kg x 20 then without resting:
feet up bench press 70kg x 10, then another round of flyes followed by feet up bench same reps

seal row 80kg x 10,10,10
concentration camp curls 13.5kg x 12-10-8


seated leg curls mega set of 10s from 50kg to 70kg, 5kg increments 5 sets total to pre exhaust hamstrings
deadlifts 140kg x 3 x 8
was disappointed at how pre exhausting hamstrings turned out as my body used the back muscles instead.
felt a very slight tingle in the piriformis. might go with lower weight next time.


rehab for piriformis will be long... months and months. rehab plan right now is avoid heavy weights for about 2 months, two sets of banded leg abduction, two sets of lying leg abduction, daily pigeon stretch, twice daily set of 20 bodyweight squats to get the blood flow in the legs.

[Som-Pong]

I've got to figure out my bench. Legs up I do the same weight as Legs down

[Anastasios]

I've got to figure out my bench. Legs up I do the same weight as Legs down

Start here

[Vutulaki]

I've got to figure out my bench. Legs up I do the same weight as Legs down

Start here

I could watch all th videos on earth about it but biomechanically I just cant lg drive during bench, only on incline DB benching it works but flat its pointless, I arch to decrease ROM thats all which in turn is pointless since IDGAF about competing just strength

[Luigi]

I remember years ago seeing an Arnold interview saying he doesnt drink milk. Then today I'm reading his book and he recommends a diet which involves 7 glasses of milk per day lol