I'm DarkShadow. And This is my story.

sigma said:
Nice work and perseverance :eek:
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Thanks buddy. I worked out that I put in just over 900 sessions post surgery.


175KG 4X4
200KG X 2
220KG X 2 (pb)
175KG X 8 (pb)

This session left a lot to be desired. Physical and mental preparedness was near a 2 and I just can't seem to get amped/psyched out before a lift anymore. Anyone had this before?

There was more form breakdown than I hoped at 220KG.

Will be deloading this week then going for a final block before I go off-season for a while.
 
Delvis said:
Yes that man! Well done seriously!

You should be super happy, just keep on top of what you've already been doing, wouldn't want you to snap things up after all :p
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Thanks homes :D

Okay this session was really draining - just wasn't quite feeling it. Think it's time to dial things back.


180KG 4x4
200KG 1X2
220KG 1X2
180KG 1X8 (PR)

Total Volume: 5,160KG
 
Went on hiking holiday in Azores (about 14 hikes in 1 week) - Regressed quite a bit on squats and dropped 3KG BW but got a couple more PRs.

100KG Bench - 14reps with Sling (first time trying)
160KG Squat - 11 reps

 
Had a week off in South Africa and another week off recently (30k a day walking for a week)


Hit another PR for 170KG X 9. I feel like I had another in me.

As it's Ramadan next week - I'll be removing all assistance exercises and just practising doubles and triples 2 or 3 times a week.
 
This Ramadan, I tried something new. I tried extended fasts on the basis that I was losing too much sleep to wake and prepare food prior to prayers.

This meant I was usually eating 1-2 meals and training about 20 hours into a fast without any liquids. I found it incredibly tough as I felt quite tired and lethargic but I doubled 190KG and worked up to a daily max of around 185KG most of Ramadan.


 

Squat: 170KG X 7 Controlled Eccentrics: 140KG 3X4

Squats didn't go as well; ended up hiking and bouldering a few days before.

Sumo DL's: 190KG X 2, 182.5KG X 3
 
Sumo DL 215KG X4 | Squat 180KG X6

2 New PR's.

10 week block transition to Sumo with a little extra weight, still adjusting, tightness and syncing cue problems.
 
I didn't taper or prepare for a test this year but I'll be travelling for 3 months, decided to test after 2 PR's last week (despite training max set 5-10% under).


Can't simply describe how ecstatic I am! 5 medical/sports professionals told me it was game over after my 4 knee surgeries. I'm just sooooo glad I continued looking for answers.
 
This was unexpected...
1st Attempt: 232.5KG PB
2nd: 240KG PB


I've been training 15% below PR attempt and I've only tried sumo once above 200KG and my transition block has been 8 weeks fairly low volume. Decided to try my deads as I'm taking 3 months off to travel, another attempt without any real prep.

After a back tweak 3 years ago, I really struggled with it along with hip pain. Met some of the very best sports med's up North and no one could really help. Was lost for words for a long time.

Overjoyed is probably the word now :D
 
I'm back!

I took a break for the first time in about 11 years training for 3 months. Travelled 7 countries with a baby in tow and covered about 30k miles. I hiked a lot, spent a lot of time in the sea and moved around a lot

Here's a few facts:

- Lost 24lb (mostly muscle). (3.5k kcals to approx 1.5-2k)
- Became a vegetarian due to the lack of halal food avail.
- Came to the realisation, I've overconsumed in every way possible. Mainly the poultry/meat/protein/dairy intake.
- Shaved off about 8cm from each quad.

I've started training again and the first 6 sessions were absolutely disguising. I've been trying to build up work capacity and my starting weights were mostly 50% of where I left off from. Mobility needs quite a bit of work, mostly ankles and hips.

I'll now be returning to my baseline routine.

Squats: 120KG 4x6
Sumos: 140KG 5x6

Video to follow.
 
Thanks broskis.

Delvis said:
Could you post up your routine actually? Would be interesting to see

P.S: Good to hear from ya
P.P.S: how did you come to the conclusion of overconsumption when you've lost mass?

I agree mainly though, I probably have half a chicken breast or can of tuna at lunch, then usually some form of serving of something in the evening, and tbh I've not lost mass, gained if anything (but gained fat as I'm overcomsuming on the rest of the junk currently :D)
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My routine at the moment is 14 weeks, split into 2X7 week cycles. Goal within 14 weeks is to return to 80-85% strength.

4 Weeks building,
2 Weeks working with heavier weights,
1 Week of testing (test work is usually 3RM-8RM)

These first 3 weeks I've been trying to gauge how much volume I'm able to handle without breaking form but it's mostly been building a base. It's mostly rotated like this:

Code: 
Workout 1: Squats and Deads followed by 3 accessories
Workout 2: Bench, Shoulders (push) followed by 3 accessories (2 optional)
Workout 1: Squats and Deads followed by 3 accessories
Workout 3: Bench, 2 Pulling movements followed by 2 pull accessories (2 optional)

Mixing up the style of videos a little:


My car is still off road, so I'm mostly cycling 7 miles roundtrip which has been interesting.

Did 11 sets of squats and 3 sets of paused sumos.

In regards to the diet, I held the weight and strength for around 7 weeks (not much loss of mass or strength on approx 20-100g protein), the 7 weeks thereafter were a huge calorie deficit but I felt well. Hardly scientific but for the first time in a really long time, I felt such a huge amount of contentment not worrying about it.

I've now gained about 8lb and my protein intake is about 90-120g a day.
 
Spent most of lockdown cycling/hiking and doing some mediocre bodyweight stuff. Was back in the gym on the 25th. Following exact same comeback protocol but started @ 40% instead of 50%.

Couple of notes:
- Have a 100 mile bike ride coming up in 2 weeks, so staying conservative for lower body and just practicing movements.
- I cannot deal with DOMS, I've been walking like a penguin since Saturday and I'm only at 40%.
- My right hip is going to give me issues. Have very little mobility. Will be my area of focus for the next few weeks. Being spending a lot of time sitting on computer/couch/bicycle/motorbike.
 
Musty Pie said:
Nice to get back to it though man!

Funny as its similar to me but less lockdown exercise, ive been road biking a bit (or as much as i can) but no weight training.

First session is back today im dreading the DOMS. Not going to start MADCOW until Monday just going to go do some light weights for all compound lifts and see how I feel.
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Sorry I missed this. How has it been coming along?

Week before last, I had the nastiest high volume week.

Squat session 1:
135KG X 15
140KG 3X5

Squat session 2:
140KG X 15
140KG 12X4

Last week, I had a strangest back injury. It was a light linear week. (19/10/20)

I only had one set of 150KG squats for 6 reps which felt really easy but my breathing spazzed on the 4th rep, I ended up on my toes but recovered without much bother. Felt a tiny twinge but nothing to report home about.

Finished with a set of deads and decided to go home. Slept.

In the morning, I was almost paralyzed, waist down. I couldn't walk to the loo. Been doing active mobilisation the whole of last week, a couple of upper body session and got in a 15 mile hike. I made more progress in 1 week than I did in 2 years when this last happened.

Feeling a lot better. Ramped up to 110KG squats yesterday. Treading cautiously. Really cautiously.

I feel strong but holding back and sticking to 5-10% under my projected maxes and sticking to my long term plan.
 
Been a while bois. 7 weeks back in running relatively carefree and instinctive as I've been feeling worn down.

Numbers are saying otherwise though.

New PR


I barely made 180kg for today. Was about to pack up and leave but decided to have a go. it was interesting to see this effort of 10. Strap came loose at 7th rep. Had 2-3 more in the tank.
 
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