308Power is Back from the Dead

[308power]

As some of you regulars may know, I tore my quad acl and mcl about 10 weeks ago squatting 835. To aid in recovery, i switched compounds up to include 200 test 200 deca per week and 4 i.u hgh per day everyday. 10 weeks later, I have been released with a miracle recovery which should have taken 6 months. Amazing what science can do for you.

During that time, I really spent very little time in the gym partly because i was depressed from the injuries I sustained, and work and continuing education was a larger priority. Last friday, I went into the gym for the first time and pulled 315x10 for 5 sets and left. Was pretty sore, but could still complete the lifts.

Today, I went into the gym pissed off and on a mission to see where I was at. I can not squat yet, but will add that in as my training volume progresses.

I ended up pulling 655 for 1 and benching 405 for 6. After doing absolutely nothing for 10 weeks. Looks like I still have a place in this sport after all!

I now have about 15 hours a week that I can devote to the gym.

Going to step up the drugs a little and see what happens as I am not training for a meet. Just getting back into the swing of things.

The plan is

200 test e
200 deca
400 tren e

per week with 2 iu of hgh per day, and of course proper ancillaries.

I know 2iu seems low, but what I use is actually American pham grade from the pharmacy. People I have talked to say that real american hgh is about 3x a potent as ugl.

This will be for the next 16 weeks or so, then a cruise for 10 weeks, the hopefully a 20 week blast for another meet.
Just letting everyone know what is up.

 

[KingPen]

damn thats a serious squat.

 

[DreDay187]

As some of you regulars may know, I tore my quad acl and mcl about 10 weeks ago squatting 835. To aid in recovery, i switched compounds up to include 200 test 200 deca per week and 4 i.u hgh per day everyday. 10 weeks later, I have been released with a miracle recovery which should have taken 6 months. Amazing what science can do for you.

During that time, I really spent very little time in the gym partly because i was depressed from the injuries I sustained, and work and continuing education was a larger priority. Last friday, I went into the gym for the first time and pulled 315x10 for 5 sets and left. Was pretty sore, but could still complete the lifts.

Today, I went into the gym pissed off and on a mission to see where I was at. I can not squat yet, but will add that in as my training volume progresses.

I ended up pulling 655 for 1 and benching 405 for 6. After doing absolutely nothing for 10 weeks. Looks like I still have a place in this sport after all!

I now have about 15 hours a week that I can devote to the gym.

Going to step up the drugs a little and see what happens as I am not training for a meet. Just getting back into the swing of things.

The plan is

200 test e
200 deca
400 tren e

per week with 2 iu of hgh per day, and of course proper ancillaries.

I know 2iu seems low, but what I use is actually American pham grade from the pharmacy. People I have talked to say that real american hgh is about 3x a potent as ugl.

This will be for the next 16 weeks or so, then a cruise for 10 weeks, the hopefully a 20 week blast for another meet.
Just letting everyone know what is up.

I'm glad you didn't overdo it with the deca brother, I remember your thread back then regarding the injury and what to run. This is Annamazing recovery and to pull 600 off the floor so soon is a testament to your will! Those squat numbers will go back up in time and this sport needs people dedicated like you, I'm talking and powerlifting and Olympic weightlifting . keep us updated!

 

[Armed and dangerous]

Hats off to you brother that's an amazing recovery, good luck keep us posted

 

[308power]

Thanks for the kind words brother. I will post any major updates within this thread! I wish I could post videos of all of this but it would not be the smartest idea.

 

[DreDay187]

Thanks for the kind words brother. I will post any major updates within this thread! I wish I could post videos of all of this but it would not be the smartest idea.

I know I asked for a squat video before lmao! Just do some fancy editing my man but at your stats, its hard not to guess who you may be. It's not exactly like 800+lb squatters and pullers are tripping over each other while shopping for tofu, know what I mean lol. I'd be interested in seeing your scheme for progression and what assistance lifts you feel bet help squats and pulls. I haven't competed but am considering it and would love to hear your views.

 

[308power]

I know exactly what you mean. Thats the scary part.

I follow the westside conjugate method. No other better training program for strength for the drugged advanced lifter out there. Notice the qualifiers within that statement.

Best assistance lifts for squats and pulls, are using lighter weights to actually perfect your form on squats and pulls. If you want to get better at something do it more often. Aside from that, actual exercises that I can say without a doubt have helped me, are glute hams, reverse hypers, and lots of standing heavy ab work. Kettle bell swings are good too, but i look at them as more of additional volume rather than a working set type of exercise.

 

[bignewf]

nice lifts.. and good luck with your recovery

 

[DreDay187]

I know exactly what you mean. Thats the scary part.

I follow the westside conjugate method. No other better training program for strength for the drugged advanced lifter out there. Notice the qualifiers within that statement.

Best assistance lifts for squats and pulls, are using lighter weights to actually perfect your form on squats and pulls. If you want to get better at something do it more often. Aside from that, actual exercises that I can say without a doubt have helped me, are glute hams, reverse hypers, and lots of standing heavy ab work. Kettle bell swings are good too, but i look at them as more of additional volume rather than a working set type of exercise.

Yes the qualifiers are important.

I already squat 3x/wk and deadlift 2x one wk and once the next. I might be switching to rack pulls and partial deads in the near future but for now I can recover from full deads ok. I also need more hip drive in my squat, coming out the whole is where I get stuck obviously so maybe some box squats or paused squats? Pulls I find that my power cleans help deads, just working on the explosion since if I can break the ground with it in any amount I can always lock it out

Edit* thank you...exactly what I wanted to hear

 

[308power]

Coming out of the hole is where everyone gets stuck if its too heavy. I used to box squat almost every training session. It helps out of the hole exponentionally. You are stopping your momentum and forcing youself to start from the bottom similar to a deadlift. This makes a full squat where you can "bounce" out of the hole with your knee wraps easy. This will help your deadlift too.

You are saying two different things which means that your form is off. If you can lock out anything on deadlift, then you do not have weak hips. That is all hips. Play around with your stance and bar placement on your squats to find where you can activate your hamstrings and glutes most effectively. You need to think about torque. Your feet should be at about a 35-45% angle, but once you are loaded, you should think about twisting those feet out more, without actually letting them move. This is going to make sure your knees dont cave in and is going to put more tension on the glutes.

Everything is about torque. Even bench. Trying to bend the bar is going to keep your upper back tight along with everything else.

If you have a strong lockout, rack pulls are absolutely worthless except for anything but grip. Partial deadlifts would be also. For more speed off the floor beside powercleans, defecit pulls are awesome. I usually stick to around 2 inches. Ie, load the bar with 25s instead of 45's . if you are used to pulling it from below the floor, then off the floor is a piece of cake.

At 308 I dont have the wrist or shoulder flexibility to powerclean.

 

[Frank White]

Welcome back bro, and great recovery!

 

[Armed and dangerous]

Loading the bar with 25s so you start lower never though of that, awesome

 

[308power]

Ive learned about a few things over the years .

 

[DreDay187]

Coming out of the hole is where everyone gets stuck if its too heavy. I used to box squat almost every training session. It helps out of the hole exponentionally. You are stopping your momentum and forcing youself to start from the bottom similar to a deadlift. This makes a full squat where you can "bounce" out of the hole with your knee wraps easy. This will help your deadlift too.

You are saying two different things which means that your form is off. If you can lock out anything on deadlift, then you do not have weak hips. That is all hips. Play around with your stance and bar placement on your squats to find where you can activate your hamstrings and glutes most effectively. You need to think about torque. Your feet should be at about a 35-45% angle, but once you are loaded, you should think about twisting those feet out more, without actually letting them move. This is going to make sure your knees dont cave in and is going to put more tension on the glutes.

Everything is about torque. Even bench. Trying to bend the bar is going to keep your upper back tight along with everything else.

If you have a strong lockout, rack pulls are absolutely worthless except for anything but grip. Partial deadlifts would be also. For more speed off the floor beside powercleans, defecit pulls are awesome. I usually stick to around 2 inches. Ie, load the bar with 25s instead of 45's . if you are used to pulling it from below the floor, then off the floor is a piece of cake.

At 308 I dont have the wrist or shoulder flexibility to powerclean.

Wow appreciate the detail!

I think my mid week workout I may switch light squats or front squats to box squats now. Was confused as to which I should do but I think box squats will be my best bang for the buck. I want to keep this day light/recovery bc I do need to squat heavy twice a week.

No I meant I have to work on hip drive as in consciously think about it and actively extend the knees and hips. I have a tendency to try and push the floor instead of really driving my hips which is a bad cue. Need to think hip drive! My hips are good and I do GHR and weighted hypers and will throw in SLDL from time to time. I've toyed with low bar back squat but I lack enough flexibility in my chest and shoulders and end up with epicondylitis/tendinitis. Am now back to high bar squats so getting back to a more vertical back has strengthened up my spinal erectors as well. My adductors are pretty strong too, I'm good about knees out and inane with my toes (about 30deg pointed out).

I def need to do what you said for bench. My upper back is not tight enough! My bench is also a sticking point for me, I've always been legs dominant.

I've been able to get away without grip work so far, all I use is liquid chalk, no straps. I try and do as many sets and reps and all the warmups with double pronated grip and usually go alternate grip for the last set. Recently I've been having trouble holding the bar after going up 25lbs in the last ~2wks so that's one area to work on.

I haven't done deficit pulls in too long that's a great idea. When I did them I used a few pcs of 4x8 lumber or plywood to make the deficit lol. Never thought of the 25lb plates.

I'm only ~205 at the moment and my flexibility to rack the power clean with high elbows is pathetic. It sucks but I feel your pain lol. Again thanks for the insight!

 

[Josha40]

Inspiring!!! Good work, thanks brotha.

 

[308power]

Wow appreciate the detail!

I think my mid week workout I may switch light squats or front squats to box squats now. Was confused as to which I should do but I think box squats will be my best bang for the buck. I want to keep this day light/recovery bc I do need to squat heavy twice a week.

No I meant I have to work on hip drive as in consciously think about it and actively extend the knees and hips. I have a tendency to try and push the floor instead of really driving my hips which is a bad cue. Need to think hip drive! My hips are good and I do GHR and weighted hypers and will throw in SLDL from time to time. I've toyed with low bar back squat but I lack enough flexibility in my chest and shoulders and end up with epicondylitis/tendinitis. Am now back to high bar squats so getting back to a more vertical back has strengthened up my spinal erectors as well. My adductors are pretty strong too, I'm good about knees out and inane with my toes (about 30deg pointed out).

I def need to do what you said for bench. My upper back is not tight enough! My bench is also a sticking point for me, I've always been legs dominant.

I've been able to get away without grip work so far, all I use is liquid chalk, no straps. I try and do as many sets and reps and all the warmups with double pronated grip and usually go alternate grip for the last set. Recently I've been having trouble holding the bar after going up 25lbs in the last ~2wks so that's one area to work on.

I haven't done deficit pulls in too long that's a great idea. When I did them I used a few pcs of 4x8 lumber or plywood to make the deficit lol. Never thought of the 25lb plates.

I'm only ~205 at the moment and my flexibility to rack the power clean with high elbows is pathetic. It sucks but I feel your pain lol. Again thanks for the insight!

No problem. I do what I can to help. You probably just have some cluttered mental cues on squat. Think of throwing your head back as far as possible as you switch the momentum of your squat. You wont be able to actually throw it back, but it will fix your programming to drive with the back and head and the hips will follow.

 

[DreDay187]

No problem. I do what I can to help. You probably just have some cluttered mental cues on squat. Think of throwing your head back as far as possible as you switch the momentum of your squat. You wont be able to actually throw it back, but it will fix your programming to drive with the back and head and the hips will follow.

I will work on that today being its recovery squat day. Thanks again my man!

 

[The_Brit]

308 - Really interesting thread. You going to start a training log - I for one would be keen to read about your split and training techniques.

I managed to slip two discs in my lower back 6 months ago, so training was non existent for a while, and is slowly getting back to where it should be. Nothing like the paranoia of hurting your lower back again though. Worked up to a comfortable 330x8 squatting on friday - obviously no where near your 800+ lol.

 

[308power]

I know the feeling with the discs brother. I have had a few problems with that but nothing has actually slipped.

One different way of looking at things is that low back strength is really correlated with your abdominal power. No, I am not talking about crunches or anything like that. Anatomically speaking, you see very few slipped disks in the upper back because you have ribs to keep things in place. In the lumbar region, you do not. The big breath of air you take in and push out on your belt with is what is able to stabilize this area. I believe the actual term for this is the valsavic maneuver. If you are not familiar with this, the best way to feel it is to take a big breath of air, then to brace yourself as if you were to take the biggest shit of your life. Boom. Good to go.

Your spinal erectors and rectus abdomonis are theoretically protagonist and antagonist muscle. One can not be weak for the other to work most effectively.

To release some tension and relieve some pain from the injury, decompression really works wonders. This can be achieved by the downward motion of a reverse hyper machine, or by hanging upside down. (The best way to achieve that is up to you)

Squatting shouldnt be comfortable . You should be tight.

I do not think it would be beneficial for others for me to have my own training log aside from entertainment purposes. Not trying to come across as cocky or better than anyone else, but the volume and intensity of some stages of my training would get many people injured, and I do not want that to happen, if the were to try and follow what I am doing. You have to listen to your body on certain things. What would be "overtraining" for many is what I have to do before I hit my first working set.

Ie. Squat warmup after stretching. 135x10 135x10 225x10 225x10 315x6 315x4 405x4 455x4 495x2 545x2 585x2 635x2 675x2 735x2x5 addaing a chain with each set until the bar slows. Watch the video and listen to your body when determining when to call it for work sets. Then on to your accessory movements.

 

[DreDay187]

I know the feeling with the discs brother. I have had a few problems with that but nothing has actually slipped.

One different way of looking at things is that low back strength is really correlated with your abdominal power. No, I am not talking about crunches or anything like that. Anatomically speaking, you see very few slipped disks in the upper back because you have ribs to keep things in place. In the lumbar region, you do not. The big breath of air you take in and push out on your belt with is what is able to stabilize this area. I believe the actual term for this is the valsavic maneuver. If you are not familiar with this, the best way to feel it is to take a big breath of air, then to brace yourself as if you were to take the biggest shit of your life. Boom. Good to go.

Your spinal erectors and rectus abdomonis are theoretically protagonist and antagonist muscle. One can not be weak for the other to work most effectively.

To release some tension and relieve some pain from the injury, decompression really works wonders. This can be achieved by the downward motion of a reverse hyper machine, or by hanging upside down. (The best way to achieve that is up to you)

Squatting shouldnt be comfortable . You should be tight.

I do not think it would be beneficial for others for me to have my own training log aside from entertainment purposes. Not trying to come across as cocky or better than anyone else, but the volume and intensity of some stages of my training would get many people injured, and I do not want that to happen, if the were to try and follow what I am doing. You have to listen to your body on certain things. What would be "overtraining" for many is what I have to do before I hit my first working set.

Ie. Squat warmup after stretching. 135x10 135x10 225x10 225x10 315x6 315x4 405x4 455x4 495x2 545x2 585x2 635x2 675x2 735x2x5 addaing a chain with each set until the bar slows. Watch the video and listen to your body when determining when to call it for work sets. Then on to your accessory movements.

Excellent response. For the record you're right, its called the Valsalva maneuver. It is used to close the glottis I believe and increase intra-abdominal pressure which as you say is an antagonist to the spinal erectors. It's very similar to a martial artist who yells kiyah before a strike. The Valsalva maneuver should be used on every lift IMO and helps increase overall tightness and for c production.

And once someone reaches elite or advanced status they're training is so individualized its not beneficial for anyone else to copy the training. Elite training will take into account where you are now, goals, periodization, injuries, training history, recovery ability, lifestyle factors, etc. in no way can an elite athlete's training be duplicated by the masses or even another elite lifter.