Light Day.
Squat
45x5x2, 135x5, 185x5, 225x5, 255x5, 285x5 - belt
Notes: Felt shitty. Back very tweaky. At least I was able to do them after a fairly quick shoulder warm-up again.
Press
45x8, 85x8, 115x8, 135x8x2
Notes: Easy
Chins
BWx5x5
NG Pullups
BWx4,4,5
Notes: Easy
Deadlift
135x5, 225x3, 275x2
Notes: Tried to pull today. Not happening. I've never had what seems in every other way to be a muscular back thing last this long. Dammit.
Handstand Holds on Wall
2 x 10 seconds
Notes: Just wanted to see if I was ready to hold this position again. Went fine.
El Comrade Wolf,
Now with AA Abs, perhaps the Direwolf can vanquish Trog Dor the Burninator?
All of Westeros is counting on you!
Another bad, weak day. But that's only because I have such aggressive expectations. When I take three steps back and remember that yesterday was merely the 4 month anniversary of my shoulder surgery, and that many people are just starting to be active again at that point post-op, I know it's not so bad and I just need to give it time.
Squat
425x5 @8.5, 455x2 @9.5, 405x5@9
Notes:425 was harder than expected but I thought I'd step it up for 455 and get a set of five. Just couldn't lean over and stay tight. Funny thing is, my back felt better yesterday. Not 100% but a lot better, and I think it was the anticipation of the pain more than actual pain that messed up my pattern yesterday. It's still feeling better today, which is a good sign. Might just take a lighter week next week and re-set my lean-over pattern.
Press
205x2, 215x2 @10 (wtf), 225x1 @10, 215x2 @9.5
Notes: How did I do 210x5 last week?!? Arms and shoulders fried and despite the lower squat volume, was still lightheaded for some reason during presses. Maybe I just need a week off the gas pedal in general.
Chins
BWx8x3
BWx7x3
BWx6x2
BWx4
NGPU
BWx4x2 = 69 total reps
Notes: These at least felt easy. Maybe it's the reduced bodyweight offsetting my fatigue.
Power Clean+Push Press
135x2, 165x2, 185x2, 205x1, 225x1
Notes: All fast and easy but again a little light-headed. On IG: Instagram
Last edited by Michael Wolf; 08-20-2016 at 09:01 AM.
Wolf,
Great recovery happening here post surgery! Getting back to the level of fitness pre injury takes time, but the patient systematic and disciplined approach always pays off. I am always impressed on how quickly athletes here recover from surgeries and injuries.
Taking a lighter week to recover and heal up from the pedal to the medal push I've done since I've been able to train again. My body is still healing, I've got the longest lasting non-spinal back tweak I've ever had still hanging on, I'm not doing anything near PRs, there's no reason to bull-rush my way through this. I'll still do some work this week, but it'll be lighter and with a reduction in the volumes.
Squat - tempo, 2ct paused, with belt
315x3x7
Notes: Really focused on leaning over and staying super tight, the two things I have had issues with since ramping my squat back up after back tweak. I didn't film any of the sets but felt that I did pretty well with it. Caught myself not leaning over quite enough once or twice, but otherwise good. Set the stage for a good week of patterning.
Press - no belt or wraps
155x5, 165x5, 175x5, 165x5
Notes: All fairly strong, no light-headedness. I could tell I definitely couldn't have done 200+ for five today, but these sets being so solid without a belt, after last week's press issues, was encouraging.
Chins
BWx4
BW+26x4x3
BW+18x4x3
Power Clean+Push Press
135x2, 165x2, 185x2, 205x2, 225x2, 235x1, 245x2
Vid on IG
Deadlift
315x5x2
Notes: First time I could deadlift even this lighter weight without my back protestinig, so that's progress. It still bothers me when I have to sit down for longer periods of time, and sometimes just in general. It no longer bothers me with just hip flexion, but hip flexion+spinal flexion together still irritate it some (i.e. putting on pants while standing up). But it's getting better, slowly slowly slowly.
Last edited by Michael Wolf; 08-22-2016 at 01:54 PM.
Light day today. Used it to break in a new belt, after nearly 5 years of hard use on my old one. It's still definitely usable but since I thankfully am able to do so, will likely retire it to be my secondary belt for travel and such and use the new one as my main belt.
Squat
45x5, 135x5, 185x5
Belt: 225x3, 255x3, 285x3, 305x3, 275x3x2 - all with one paused rep
Notes: Everything was easy today, but more importantly and notably, it was the first time I could do anything more than a really lame warm-up on light day Wednesday, without really feeling my back flare up. I'm on a Vitamin I bath this week, but I also think it's finally turning the corner in general.
Press
45x5, 95x5
belt - 135x5x3
Notes: Also used this opportunity to break my belt in.
Chins
BWx5x5
NGPU
BWx4x4
Bench Press
45x5, 95x5, 135x5, 165x5, 185x5, 195x5
Notes: Still some discomfort mostly on the way down, so I stopped at 195. But it definitely is improving and feels better than a few weeks ago.
Deadlift
135x5, 225x5, 275x3, 325x3x3
Notes: Still pretty light, but again was happy just to be able to pull without my back majorly protesting. All DOH, all easy though since I haven't touched a heavy weight in a while, felt a little harder than they normally would've.