Wavelength's Journey out of Mediocrity

[Wavelength]

I'm 17, just started my senior year of highschool.

Been doing mostly strength routines for 2 years (SS for first year, SPBR for the second) but strength comes on pretty slow for me.

I'm a bit weaker lately due to really spotty training over the summer, but at my best I am benching 200x3, squatting 265x5 and deadlifting 355x3 (did that today!)

I'm about 5'8" and 175-178lbs, with BF tending to the highish side(15% if I had to guess). I'm working on recomping, keeping carbs only PWO and weekends at about 2400 cals. I might post what I eat up in the nutrition section later on.

At the moment I'm following a somewhat abbreviated version of the SPBR. I just cut out the leg accessory work and tri isolation exercises because they weren't really helping. I also cut deadlifts down to 1 set of 3 to see how it works.

__________________________________________________ ______

On to today's workout:

Deadlifts: 1x3 @ 355lbs - 5lbs PR
Did this by accident. I only meant to put 335 on the bar since I haven't deadlifted in about 3 months, but I put an extra 10 on each side without thinking. Guess it worked out

Chinups:
2x6, 1x4 @ BW+10lbs - I could do 4x6 before the summer. Gonna drop back down to just BW next time and work my way up again.

Seated DB Hammer Curls: 2x8, 1x9 @ 30's: Was using 35's before, gotta work my way back up

[Wavelength]

It's after midnight so I guess this happened yesterday

BB Bench:

3x3@ 195: Pretty easy, gonna go for 200 next time

DB Incline:
3x8, 1x6 @ 50's: Not that great but whatever. It's assistance work so I don't really care

DB Upright rows:
2x8, 1x7 @ 40's: +1 rep

[Wavelength]

Fasting for yom kippur, gonna skip the gym tomorrow lol

[Wavelength]

I pulled something in my groin warming up for squats. I don't think it's anything major. I'll wait a week or 2 to start squatting and pulling again.

[Wavelength]

Groin felt pretty much 100% today. Still gonna lay off squatting until next week though; My groin and I have a very special relationship and I don't feel like taking any risks.

[kingkong]

unlucky, hope it recovers soon

[Wavelength]

Thanks man! It's pretty much better now. Gonna do some light squats on monday to test it out and if it's good I'll continue normally. I'm pretty sure it happened because my stance was too wide (it was pretty wide). I'll bring it in a bit and see how that changes things.

Also, wrote myself a diet plan

Not gonna go into details, but rest days are 300p/30c/120f, workout days are 305p/90c/105f with 65c being directly PWO, and Recarb days are 275p/280c/35f

All in all that's about 2500cals/day, Workout days M/W/Sat, Sun/Tues are rest and Th/F are recarb.

Not counting PWO I get at most 54p from whey isolate, which is always with a meal to slow absorption.

[Wavelength]

I did a thing

BB Bench

3x3@ 200lbs: 1 rep PR
I've been good for it in the past, but my spotter kept intervening in the middle of a grinder... My sticking point is a lot better for some reason, so they all went up pretty smoothly. On to 205!

DB Inclines:
3x8, 1x6 @ 50's: No change.

DB Upright Row:
3x8@ 40's: 1 rep PR

I used to do on overhead press instead of the upright row, but I found that with all the pressing I was done by the time I got there. Now that I do upright rows I'm getting some progress again. Plus, a little upper back work can't hurt.

[Wavelength]

I did a thing

Squat
2x5 @ 255lbs: Best squat since before the summer

Cable Low Row
4x6 @ 170lbs

DB Seated Hammer Curls

2x8, 1x9@ 30's

Getting back to where I was Pre-summer

[DOA]

Good lifting bro, i find that on bench days its not my shoulders that get worked the hardest its the triceps so on one of my days i do not do triceps and on the other i do lateral raises and some isolation tri work to even it out and it works good