Bamazav's Body Recomp

[bamazav]

Starr/Pendlay 5 x 5

Warmup: jumping jacks, jump rope, russian twists, back extensions, shoulder rotation routine

Squats
Working Sets - 60 s rest between sets
5 x 5 x 145

Rack Deadlifts - I reset between each rep
5 x 5 x 165

Incline Bench
5 x 5 x 115

Wide Grip Lat Pulldown- worked on good retraction and pullled to chest
3 x 8 x 70

Incline Reverse Crunches
2 x 10

[bamazav]

Warm ups: Jump rope, Swiss Ball Crunches, Russian Twists, Jumping Jacks, Shoulder rotations and retractions.

Squats 60 s rest
5 x 145
5 x 155
5 x 165
5 x 170
5 x 180

Bench Press Tri set
5 x 5 x 105 - meant to do 110 but forgot the two 2.5 plates.
Leg Extensions
10 x 45
10 x 65
10 x 75
Lying Leg Curls
8 x 75
5 x 75 rest paused then 3 x 75

Pendlay Row super set
5 x 5 x 135
DB Arnold Presses
5 x 5 x 25

Single DB French Press
3 x 10 x 75

Total Tonnage for the Day: 14,500 Total Reps for the day : 176
Total Tonnage for the Week: 37,380 Total Reps for the week: 374

[bamazav]

Starr/Pendlay Advanced with adaptations (Red are the adaptations)

Warmups: Jumping Jacks, Shoulder Rotations, Swiss Ball Crunches, warm up lifts.

Squats Superset
5 x 5 x 185
Pull Thrus
5 x 5 x 30

Bench Press Superset
5 x 95
5 x 100
5 x 105
5 x 110
5 x 120
Wide Grip Lat Pulldowns
5 x 5 x 75

Pendlay Rows partial Superset
5 x 115
5 x 125
5 x 130
5 x 140
5 x 145 - I had to grind these out I was getting gassed.
Shrugs
5 x 95
5 x 115
5 x 125

Total Tonnage for the day: 14, 850

[bamazav]

Monday my form broke on my rows and I tweaked my lower back. After one back surgery already, I am a little back sensitive. I can tell that this is a muscle tweak and not disc related, however, I can't seem to get it to loosen up. I am fine as long as I am straight or bend slowly, but any twisting motion at all is excruciating. I started to squat, first warm up went fine, but each added pound I began to feel. The deadlift was a sure no go, even the empty bar sent pain shooting through my body. Rather than just quit for the day, i was determined to do something.

Leg Extension/ Leg Curls mini superset
2 x 10 x 50 - The leg curls were difficult even at this light weight as they called to use some of the lower back muscles I have hurt.

Incline Bench
3 x 135 PR
4 x 5 x 115
3 x 115

Decline DB Bench
5 x 5 x 35

Inverse Rows (weight bar pull ups with feet on the floor)
3 x 5 x BW

[bamazav]

Back was feeling better, though not 100%. Decide to press on as it only seems to hurt on weird twists or bends. Since I am not worried as much about my row numbers, I substituted some supported rows to avoid the stress on the back.

Squats
wu - 5 x 115, 5 x 135
Working
5 x 160
5 x 170
5 x 180
5 x 190
3 x 200 rest pause
2 x 200 - I was determined to get five done

Bench Press Super Set
5 x 5 x 120
1 arm DB row, hand on bench
5 x 5 x 35

Chest Supported Cable Row Wide Grip
5 x 5 x 75

Arnolds
2 x 5 x 35
3 x 35

[bamazav]

My back has been stiff and a bit sore all weekend. I felt I could squat, but decided to continue rows that take stress off the lower back.

Squats - 3 warm up sets ramping up to 195
3 x 5 x 195
2 x 5 x 200 - I have hit 200 before, but never for this many reps.

Bench Press
5 x 110
5 x 115
5 x 120
5 x 130
3 x 135 - Just couldn't get those last two up.

Super Set
Chest Supported Cable Row
5 x 5 x 85
DB High Incline Press
5 x 5 x 35

Flat DB Flyes
5 x 20
5 x 20
5 x 20
8 x 20
5 x 20

Inverse Rows Feet up on Bench BW
5 x 5