Reply With Quote03/11/15 Wednesday
Bench: 45x10x2, 45x25, 90x25, 110x25
No pain. Felt better than the 105x25 yesterday for some reason.
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03/09/15 Monday
Squat:
45x10x2
135x10
225x5
315x2
365x1 (belt)
405x3
405x1
Kept it light, glute thing is still hurting. Legs were really tight today, probably because I didn't do light squats on Saturday.
Bench: 45x10x2, 45x25, 75x25, 100x25
No pain. Felt good.
Box jumps onto 4 boxes: 6x4
03/10/15 Tuesday
Deadlift (in kgs):
60x5x2
100x4
140x2
180x1
220x1 (belt, hg)
220x3
200x5x2 (straps)
Glute felt off on the 220x1 so I decided to pull a triple at 220 to at least get some heavy work in. Didn't move very fast but it's hard to focus and pull fast when it hurts to do so. The backoff sets at 200 felt pretty good though. This glute thing is healing at basically a rate of 1 plate per week, so I should hopefully be back to near 100% on squats and DLs next week.
Bench: 45x10x2, 45x25, 75x25, 105x25
A little bit of discomfort on the last 2-3 reps of 105. I'm like 99% sure any discomfort was due to the shitty narrow and slippery benches at the rec center. It's really hard to stay tight and maintain a constant bar path over 25 reps on them. It feels like my back doesn't fit entirely on them. Monday I used a much better bench down at RMLC.
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03/11/15 Wednesday
Bench: 45x10x2, 45x25, 90x25, 110x25
No pain. Felt better than the 105x25 yesterday for some reason.
Member
Rehab went that way for me sometimes too. Some days felt good and some didn't, with no rhyme or reason that I could ever really figure out. Glad you had a good day. Keep on it and be better soon!Originally Posted by elVarouza
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Glad to hear you're starting to heal up.
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Thanks guys, I really appreciate the support.
03/12/15 Thursday
Squat:
45x10x2
135x10
225x5
315x5x2 (belt)
Light day. Forgot my knee sleeves too. My glutes have been feeling really tight the past couple squat days even though everything felt great last Thursday. My guess is I'm going pretty deep these days to counter the couple high squat days I've had recently.
Bench: 45x10x2, 45x25, 95x25, 115x25
Felt fine. I need to be more conscious to not slam the bar off my chest since the weight is so light and I'm trying to go fast. Look at that, 8 days ago 95lbs was hurting bad but now it's a warmup.
Ab wheel: BWx10x3
Haven't done these in awhile because the pecs are stretched and have to stabilize the body, but I decided to give them a try today and they felt fine except for maybe 2 reps out of the 30 total.
One arm cable triceps extensions: 32.5x10x3
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03/13/15 Friday
Bench: 45x10x2, 45x25, 95x25, 120x25
03/14/15 Saturday
Squat: 45x10x2, 135x10, 225x5
Decided to keep it really light today. My hip has been bothering me this past week and I want to squat heavy on Monday. I figured out that I had my toes too turned in and it was limiting my speed and depth. I pointed them out a little more and it seemed to take some of the strain off my hips and it felt better.
Bench: 45x10x2, 95x25, 125x25
Still feels fine but it's probably smart to keep doing 5lb jumps at least until I hit 135 or 145x25. On Monday I should be up to 135x25 and I'll have to decide what to do after. I might drop the reps to 20 or so and increase the weight by 10lbs, or I might do 25s until 145 or 150.
Hammer curls: 40x5, 55x10x3
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03/15/15 Sunday
Bench: 45x10x2, 45x25, 100x25, 130x25
03/16/16 Monday
Squat:
45x10x2
135x10
225x5
315x2
375x1 (belt)
415x1
440x5x2
That's right, two sets of 5. I was grinding out reps 4 and 5 of the 2nd set and while straining I could feel twinges in my injured pec area. I really, really wanted to do the 3rd set of 5 but I made the probably smart decision and stopped. I'm still upset about it lol but I'm pretty sure it was the smart call. I'd be pretty surprised if the straining twinges made anything worse, i.e. reinjured anything, but we'll see tomorrow I guess.
Bench: 45x10x2, 105x25, 135x25
Felt some twinges in the area affected by squats on maybe 3-4 reps but otherwise fine. I'd say it felt better as the set went on. Also, the twinges seemed to be closer to the shoulder and not exactly in the injured pec area. Who knows.
Tricep overhead machine: 130x10, 145x10x2
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03/17/15 Tuesday
Was feeling really beat up today. I think it's a combination of Monday being my first heavy squat day in 3 weeks and my body needing to devote resources to healing my pec.
Deadlift (in kgs):
60x5x2
100x4
140x2
180x1
220x1 (belt)
240x1
220x4 (straps)
Pulled 240 to get used to some heavier weight again. This was my first heavy DL day in 4 weeks. Backed off to 220 and it felt like crap so I stopped at 4 reps. I'm fairly certain my DL will be feeling much better next week though considering I didn't lose any strength on my squat.
Bench: 45x10x2, 45x15, 105x15, 145x15
Definitely felt some weird pain/twinges in the area affected by squats but it wasn't a constant problem. Felt fine on the set with 45, worst on the 115 set, and better on the top set.
03/18/15 Wednesday
Bench: 45x10x2, 45x20, 115x20, 150x20
Couldn't make up my mind about if I wanted to do 15s or 20s for the top set.
03/19/15 Thursday
Squat: 45x10x2, 135x10, 225x5, 315x5
The empty bar and 135 felt awful, 225 felt a little better, and 315 felt alright. Light day anyway so I stopped there. My low back is always toast doing these light squats 2 days after DLs.
Bench: 45x10x2, 45x25, 120x20, 160x15
Decided to stick with 15 reps for the top set. Still felt the thing in my shoulder/pec that was agitated by squats but it seems to be feeling better each time. I'm still not sure if I want to go up by 10lbs now that I'm dropping the reps or keep doing 5lbs. Maybe I'll do 10lbs one day, 5lbs the next.
All this benching is bothering my wrists. I've started wrapping my wrists for even 45x25.
Hammer curl: 45x5, 60x10, 45x10
The reps at 60 were laughably not clean so I dropped back to 45.
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03/20/15 Friday
Bench: 45x10x2, 45x25, 125x20, 165x15
03/21/15 Saturday
Squat:
45x10x2
135x10
225x5
315x2
375x2
420x1
460x1
Stopped there. I wanted to hit some heavy singles around 485 but I agitated my pec on the 460 rep similar to what happened on Monday with the 440x5x2. I decided it wasn't worth it to push heavier since my chest should hopefully be doing much better in a week or two. 460 felt pretty good at least. Got a nice bounce out of the hole for once.
Bench: 45x10x2, 45x25, 95x20, 140x15, 170x15
Felt some discomfort on the last 2-3 reps of 170 but nothing worrisome.
03/22/15 Sunday
Bench: 45x10x2, 45x25, 95x20, 145x15, 175x15
Felt much better today than yesterday. No discomfort or anything on any of the 15 reps at 175. I think it was partially helped by me wearing a tank top to the gym, which let me stick to the bench better and get a better, more stable arch. Even with a ton of chalk on my back the benches are so terrible I slide around in a t-shirt.
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03/23/15 Monday
Lighter squat day.
Squat:
45x10x2
135x10
225x5
315x2
365x5x3
Felt like crap. Whatever, I can't take lower percentage stuff seriously so my focus is always off.
Bench: 45x10x2, 45x25, 95x20, 145x15, 180x15
No discomfort on the 180, but there's been a dull ache in my pec all day long. I'm not sure what's up with it. I didn't feel anything unusual yesterday. Maybe I slept on it weird? I hope I'm not overreaching.
RMLC tricep machine: 115x10, 145x10, 160x10x2
I love this thing. Best direct triceps work I've ever experienced.
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