dlwscrappy
New member
After tearing my shoulder in my last college lacrosse game, I figured I’d run a bodybuilding program to give my shoulder time to heal more (less benching, more db work) as I usually train for powerlifting.
Weeks 1-6 Back Focused
These weeks I definitely gained some size. Around week 6 my shoulder began to get better, but I sadly was into the leg focused block and couldn’t really do much about it.
Week 7-8 deload
I took 1 week for a deload and honestly didn’t need it. Felt good to take some volume off, but I was already recovering well and probably could’ve went straight into the leg focused block
Week 9-14 Leg Focused
This is where it got interesting. A few lifestyle changes happened. I went from:
Week 12 is where it went down the hill. I was following the training program to a tea, and I just was simply not recovering. My lifts were tanking, and I had to substitute some workouts. I should have taken a deload now looking back, but I continued to push.
By week 14, which is the last week of the program, I was physically and mentally drained. I took the workouts and cut them in half some days, doing 1/2 the back and chest workout together instead of doing each body part straight up.
Overall, this program is rough. I gained a lot of knowledge and some size that’s most noticeable in my back and hamstrings. I really wouldn’t recommend running it unless these three things happen first:
A) you’re able to recover properly
B) you’re okay with lifting in the 10-15 range even on some compounds
C) you’re used to high volume
Next steps: I’ll probably go back to powerlifting style training. I’ve been curious about JN Powerbuilding 1.0-3.0 if anyone has ran them and has opinions. Thanks!
Weeks 1-6 Back Focused
These weeks I definitely gained some size. Around week 6 my shoulder began to get better, but I sadly was into the leg focused block and couldn’t really do much about it.
Week 7-8 deload
I took 1 week for a deload and honestly didn’t need it. Felt good to take some volume off, but I was already recovering well and probably could’ve went straight into the leg focused block
Week 9-14 Leg Focused
This is where it got interesting. A few lifestyle changes happened. I went from:
- a active job to a sedentary 40 hour office work week
- began playing lacrosse again 2x/week
- nutrition was off as well as sleep (I’m usually 8-9 hours of sleep, and I was around 6.5-7/night)
Week 12 is where it went down the hill. I was following the training program to a tea, and I just was simply not recovering. My lifts were tanking, and I had to substitute some workouts. I should have taken a deload now looking back, but I continued to push.
By week 14, which is the last week of the program, I was physically and mentally drained. I took the workouts and cut them in half some days, doing 1/2 the back and chest workout together instead of doing each body part straight up.
Overall, this program is rough. I gained a lot of knowledge and some size that’s most noticeable in my back and hamstrings. I really wouldn’t recommend running it unless these three things happen first:
A) you’re able to recover properly
B) you’re okay with lifting in the 10-15 range even on some compounds
C) you’re used to high volume
Next steps: I’ll probably go back to powerlifting style training. I’ve been curious about JN Powerbuilding 1.0-3.0 if anyone has ran them and has opinions. Thanks!
