Press - beltless
45x15, 75x10, 105x8, 130x6, 150x6, 170x6x3
Chins
BWx4, BW+8kg x4, BW+12kg x4x5
KB 1A Press
Left: 24x8, 32x8x2
Right: 16x8, 24x8x2
Press - beltless
45x15, 75x10, 100x8, 125x6, 150x5, 170x5, 185x3, 192.5x3x3
Notes: Fine. Felt about as expected.
Chins
4,6,9,8,8,7,7 = 49 reps
Notes: Meant to do another set each of 6 and 5 but forgot till I ran out out time.
DL
[185,275,315,365] x3
[405,440] x2
Notes: OK
KB 1A PR
Left: 24kgx5, 32x5, 36x6,6,8
Right: 16kgx5, 24x5, 32x5,5,5
Press - beltless
45x15, 75x10, 105x8, 130x6, 150x6, 170x6x3
Chins
BWx4, BW+8kg x4, BW+12kg x4x5
KB 1A Press
Left: 24x8, 32x8x2
Right: 16x8, 24x8x2
Was feeling pretty good today so took things heavy. Missed some reps but it was really nice, and fun, to be handling those weights on the two lifts I can currently actually perform.
Press
45x15, 85x10, 115x8, 145x6, 170x4, 195x3, 210x2, 225x1, 237.5x1, 250x1 @9.25, 255xFx3, 225x4
Notes: This was weird. I hit a really solid 250 with gas in the tank, then missed 255 three straight times. I was feeling a little low on energy but I was shocked I couldn't make 255 after how relatively easy 250 was. The weirder part is that I dropped to 225 and got four reps there, with what was probably my pre-injury e6RM, even after all that fatigue of three hard misses. I was happy about that but surprised to get it. I actually thought I might get five, but hit a wall hard on the fourth rep.
Overall happy with these despite the misses. Maybe I'll try again in a week or two.
Deadlift
135,225,315 x3
405,455,495 x2
545x1 @6.5
585x1 @8.5
615xF (ssshhhhh, I made it seem as if I made the rep on teh instagramz)
Notes: I planned to go to 455 if eh and 495x1-2 if good, but it felt REALLY good so kept going. 545 was easy, 585 suddenly got much harder, and then 615...it was still moving up, I could have made it, but it was a little squirrely off the floor and I was a bit out of position so I put it back down instead of risking my back.
Still, for not having pulled a truly heavy deadlift in nearly four months, and nothing even approaching working weight in 5-6 weeks, this was pretty good.
Ring Rows
10,10,8,8
Last edited by Michael Wolf; 02-17-2016 at 09:48 PM.
Nice to see you moving some heavy weight.
I was, not surprisingly, sore in the erectors from Wednesday's deadlifts. What surprised me was how sore my quads got. I took an extra day off and trained this morning instead, which I think makes three consecutive Saturdays that I got up early(ish) on a Saturday to train before coaching. Weird.
Press
45x15, 85x10, 115x8, 145x6, 165x5, 185x3, 195x3, 195x5x2
Notes: Planned 195x3x4 but they were moving so well I just did fahves. It's weird and pleasantly unexpected how well I'm able to press now. If only I could bench and squat, I could avoid surgery altogether. I actually did try the empty bar bench last night, for the first time in around two weeks. It was pain-free for the first time. A bit later I did 85 for a few reps (what one of the women in my class had on the bar for her sets), and it didn't hurt but I could feel the instability in my right shoulder so stopped there. It's an improvement but I'm still 95% confident that it won't get well enough without surgery, no matter how long I wait, to make a run at a 455 and beyond bench.
Final set at 195: Instagram
Chins
4,6,8,6,6,6,6,6,6 = 54 reps
KB 1A PR
Left: 24x6, 32x6, 36x6,6,10!
Right: 16x6, 24x6, 32x6,6,6
Notes: Making mad gainz in a stupid accessory lift, bruh.
Slightly hurried session today, but went OK.
Press
45x15, 85x10, 115x8, 145x6, 170x5, 190x4, 200x4,4,4,5 @8.75
Notes: Since I can actually press weights that could reasonably be called working weights for me with only a slight stretch of the imagination, I'm trying to structure my programming a bit more for these last few weeks. I'd give myself a 5-10% chance, but why not try for a press PR ahead of the surgery? It'd certainly make me feel better about things, considering I may very well have lost almost a year of training by the time I work back up to where I was pre-injury.
Chins
BWx5,7
BW+12kgx3, BW+16kgx3, BW+40.3x3x2, BW+16kgx3, BW+12kgx5,
BWx10
Notes: 42 reps - 20 weighted and 22 unweighted. Set a post-injury PR for reps in one set with the 10, and for weight with the 16kg+5lb plate. So not bad.
Deadlift
135x5, 225x3, 315x3, 365x3
Notes: Back still felt a little wonky from Wednesday's heavy pulls so stopped early. Planned to do 405x5x2.
KB 1A Press - beltless
Left: 24kgx5, 32x5, 36x5, 40x5,5
Right: 16kgx5, 24x5, 32x5, 36x5,5
Notes: Usually would belt for 40kg, but left my belt downstairs and didnt want to go get it. Was surprised how easy these were. And 36kgx5x2 for the right side, with no discomfort, was a really nice surprise.