I Come From the Land of the Ice and Snow

[hbriem]

Cheers, Wilczewski.

Thursday March 3rd 2011 - Play Day

Bench Press

70kg (154 lbs) x 6
90kg (198 lbs) x 5
110kg (242 lbs) x 5,4,4,4

Without a spotter and a bit shaky with only one good leg, I didn't want to force the 5th rep more than once.

1-Legged DB Deadlift

44kg (97 lbs) x 8,8,8

Chinup

BW x 10,8

One-Legged Leg Press

70kg (154 lbs) x 5
100kg (220 lbs) x 8
115kg (254 lbs) x 8

I must have counted the plates wrong last week because 115 now was harder than 140kg then. I probably, from force of habit, counted a plate or two twice as if I were loading a barbell.

[hbriem]

Monday Mar 7th 2011 - Play Day

Bench Press

60kg (132 lbs) x 8
100kg (220 lbs) x 3
110kg (242 lbs) x 5,5,5,5,5

A nice "one legged" PR.

One-Legged Barbell Deadlift

60kg (132 lbs) x 8,8,8

Chinup

BW x 10,10

[swilczewski]

Nice lifting. What are the one legged deadlifts aimed at, just unilateral work or trying to get rid of a muscle imbalance perhaps?

[hbriem]

Thanks for checking in.

The one-legged stuff has no specific purpose. Just trying to get some lower body work with one broken leg. I only work the right leg.

[Wei.Seah]

Best of luck with your recovery, your bench work still looks solid.

[hbriem]

Thanks Wei.

[swilczewski]

According to Matt Kroc doing unilateral work can actually help maintain muscle mass on the injured side as well so keep up the good work.

[hbriem]

Well, I wouldn't take Kroc's word for it necessarily, but the research backs him up to some extent. It's a weak effect, but better than nothing.

Wednesday Mar 9th 2011 - Play Day

Bench Press

60kg (132 lbs) x 8
100kg (220 lbs) x 3
110kg (242 lbs) x 6,6,5

One-Legged (R) Leg Press

75kg (165 lbs) x 8
100kg (220 lbs) x 8
130kg (287 lbs) x 8
145kg (320 lbs) x 8,8

Now I am puzzled. Presumably I did count these correctly Monday 28th, but had not fully recovered on Thu 3rd, because I couldn't budge 140 then. That's the only explanation that makes sense. 145 was hard though.

DB Hammer Curl

32kg (70 lbs) x 8
20kg (44 lbs) x 8
12kg (26 lbs) x 10

[hbriem]

Monday March 14th 2011 - Play Day

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 5
110kg (242 lbs) x 6,6,6,5

One Legged Leg Press (right only)

110kg (242 lbs) x 8
135kg (298 lbs) x 8
150kg (331 lbs) x 8,8,8

Chinup

BW x 8,8,8

[hbriem]

Wednesday Mar 16th 2011 - Play Day

Possibly my last workout in a cast ...

Bench Press

60kg (132 lbs) x 8
90kg (198 lbs) x 5
110kg (242 lbs) x 3
115kg (254 lbs) x 3,3,3,3,3,3

One-Legged Leg Press (right only)

115kg (254 lbs) x 8
140kg (309 lbs) x 8
155kg (342 lbs) x 8,8

DB Hammer Curl

30kg (66 lbs) x 8,8