Lifting Background:
26 year old male, raw drug-free lifter. 183" height and competed in 90kg and 100kg categories. Current body weight is around 113kg.
2010-2011 bodybuilding split
2011-2012 5/3/1 with emphasis on bodybuilding accessory work
2012-2013 Sheiko 29/37/32, 29/37/31/32
2013-2014 custom ME/DE split
Smolov Meso Cycle for squat (resulted in groin tear and later on a bulged disk)
Smolov Jr for Bench Press
Sheiko 29/37/31/40/30 (all bench-only while doing separate rehab work for squats)
Smolov Jr for bench (resulted in minor pec-tear)
2014-2015 took 7 months total off during this year. Alternated between sheiko 29/37 when I did lift, but it was sporadic.
End of 2014 - Present
Sheiko Intermediate Small Load Prep Cycle I
Sheiko Intermediate Small Load Prep Cycle II
Medical Conditions / Injuries
I have kyphosis (spinal curvature from front to back), which makes perfecting technique on the squat and deadlift very difficult.
Since May 2013 I have suffered from lateral epicondylitis (tennis elbow), specifically in my left arm. I suspect this is mainly due to the volume involved with the sheiko bench programming. I used to bench with my pinky fingers on the rings, but since the elbow pain I have moved my grip out to the max legal limit. This seems to significantly help. For a long time after the symptoms manifested, I dropped all accessory tricep work from my programming as it only seemed to make it worse. Now I can perform tricep accessory work (dips, etc) if I use a floss band wrapped around the elbow throughout the movement.
In 2013 I ran the smolov meso cycle for my squat, which resulted in a groin tear from overexertion on the program. I tried to work around the injury and continued to deadlift, which resulted in bulged disk. After that I focued on bench press while trying to rehab the groin and back, which saw little progress.
At the end of 2013 I ran smolov jr for a second cycle going into compeition, which resulted in a minor pec tear on my opening attempt. After that I took 4 months straight off - the longest I’ve taken off since I started lifting in 2010, and most my injuries got better.
In December this last year I ran the Intermediate Small Load Prep Cycle I, and reintroduced backsquats into my programming as well as pulling sumo for the first time. After the month cycle my groin injury has reappeared, and I decided to stop pulling sumo and lay off back squats for now. Currently I can pull conventional with no issue, and can front squat with minimal aggravation to the groin.
Best Competition Results (in 100kg category):
Squat
https://www.youtube.com/watch?v=dvApHqga9hA
Bench Press
https://www.youtube.com/watch?v=-rtHvu1XcLE
Deadlift
https://www.youtube.com/watch?v=utorhfHehPg
Bench Press (in 90kg category)
https://www.youtube.com/watch?v=ssEKJZSDaUw
Best Gym Lifts:
Squat:
https://www.youtube.com/watch?v=PxYTPK9tgko
Bench Press:
https://www.youtube.com/watch?v=LwDKPF3gMoY
Deadlift:
https://www.youtube.com/watch?v=63X5mz6dmXs