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  1. #591
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    • wichita falls texas february 2021 seminar
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    Thanks guys. It's feeling better than expected.

    06/20/15 Saturday

    Start of rehab.

    Deadlift: 25kgx25x3
    Did these conventional. Used 2.5kg bumper plates to get the bar to the right height, hence 25kg. Surprisingly these didn't hurt at all even though I still have a slight limp. Much different from my pec tear, when benching the empty bar fucking hurt.

    Bench: 45x15x2, 95x10, 135x10, 185x10x3
    First time I've benched more than the empty bar since April. My wrist is still really stiff from the cast but wrapping up at 135+ seems to be...manageable. I'm going to take it slow. 185 is really easy weight. Maybe 15lbs/week or something. Don't know yet. Might do a mini linear progression.

    Cable rows: 3x10 at some weight
    Triceps extensions: 7x10 at some weight

    06/22/15 Monday

    I'm traveling right now for work so I can't get to the gym every day. Also walking a lot, which sucks, but is probably good for the hamstring.

    Deadlift: 45lbsx25, 65x25, 85x25
    Pulled sumo. Decided I should do sumo since that's how I hurt myself and it seems to involve the injured area more than conventional. Maybe a little achey on the first couple reps of each set but otherwise felt fine. My low back was crazy pumped after these. 30lbs every 2 days seems pretty manageable right now if not more, but I'll have to take it easy especially since I'm traveling.

    Bench: 20kgx15x2, 45x10, 65x10, 75x10x2
    Being smart and taking a lighter day on bench with 75kg/165lbsx10x2 since two days ago was the first time I've benched more than the empty bar in 2 months. I was actually sore from those sets at 185lbs lol.

  2. #592
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    Glad to see you back at it!

  3. #593
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    I'm really glad I'm starting to be able to hit upper body stuff again. Wrist still hurts a lot when I bench but tight wraps and not locking out fully keeps it manageable. The lock out issue isn't from the elbow or anything, it's from the wrist needing to turn in a little bit when the elbow is locked with a bar in hand. Try it out. I'll probably try some OHP on Saturday.

    06/25/15

    DL: 45x25, 95x25, 132x25 (60kgs)
    I should start wearing a belt for these sets, my low back gets an insane pump. Felt worse at the start than it did on Monday but it got better by the end. It still hurts but it's recovering much quicker than the pec did. It's been 9 days since the injury and I'm back at 1 plate. I think on bench I was doing around 65-70lbs here. I haven't seen any bruising on my leg so I guess it can't be that bad. My limp is nearly completely gone. Leg no longer hurts to touch.

    Bench (kgs): 20x15x2, 45x10, 70x5, 90x10x3
    Did the 90kg sets with about 2-3 minutes rest in between since the gym was closing. Really easy. Might've felt a little strange in the left pec (the one that was injured) on one rep but who knows. I've had a small lump on that pec since I tore it right where the tear was. Muscle? Scar tissue? Who knows. Maybe worth getting a scar tissue massage at some point. I'm benching with my pinkies about half an inch inside the 81 cm rings. The plan is to stick with close grip more or less forever. Maybe I'll think about doing really light wider accessory stuff at some point, but I don't want to tear my shit again. It's been worse every time, and any worse than last time will = surgery. No thanks. The tentative plan with bench here is to go up 10lbs each time and bench 1-2x/week. Maybe 3x every 2 weeks? We'll see.

  4. #594
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    06/27/15 Saturday

    Only had time for DLs.

    DL (kgs): 25x25, 50x25, 72.5x25

    06/29/15 Monday

    DL (lbs): 75x25, 135x25, 185x25
    I switched back to conventional for the 185. Maybe I should stick with sumo, but it was starting to feel bad in places that weren't even injured. Fuck sumo. Conventional seems to work my hamstrings pretty well anyway. No pain at all on any of the reps today, just a crazy low back pump. Good news I guess.

    Bench: 45x15x2, 135x10, 185x3, 205x10x3
    Easy.

    Triceps machine: 90x10x2, 105x10x2

  5. #595
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    07/02/15 Thursday

    Seated press: 45x10x2, 95x10, 135x8x3
    Starting back light. First time doing these in about 3 months. Had to wrap my left wrist pretty tightly to keep these from being painful.

    DL (kgs): 25x15, 65x15, 105x15
    Conventional. No real pain here. I might go up 10kg/day instead of 7.5. We'll see. Can't hurt to go slowly at this point.
    Edit: all reps were DOH grip no hook. Grip wasn't a problem. Coming back very well.

    Ab wheel: BWx10x2
    Again taking it slow since I haven't done these since April. Don't feel great on the wrist yet but it's not the end of the world.
    Last edited by elVarouza; 07-02-2015 at 09:53 PM.

  6. #596
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    Quote Originally Posted by elVarouza View Post
    07/02/15 Thursday

    Seated press: 45x10x2, 95x10, 135x8x3
    Starting back light. First time doing these in about 3 months. Had to wrap my left wrist pretty tightly to keep these from being painful.

    DL (kgs): 25x15, 65x15, 105x15
    Conventional. No real pain here. I might go up 10kg/day instead of 7.5. We'll see. Can't hurt to go slowly at this point.
    Edit: all reps were DOH grip no hook. Grip wasn't a problem. Coming back very well.

    Ab wheel: BWx10x2
    Again taking it slow since I haven't done these since April. Don't feel great on the wrist yet but it's not the end of the world.
    Glad you're on the road to recovery. No more injuries. Seriously.

  7. #597
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    Yeah I hear you, haha. I'm definitely going to rethink my approach to lifting a bit, maybe keep it with higher volume at lower intensities for awhile.

    07/05/15 Sunday

    Gym closed yesterday, went today instead. Going Monday and Tuesday as well.

    Deadlift (kgs): 25x15, 60x15, 100x10, 140x10
    DOH grip for all sets. Grip is holding up well. I was surprised I could DOH 308lbs for 10 reps without the left hand dropping it halfway through the set. Hamstring felt sore but nothing bad. Next time I DL I'll probably do lighter for more reps, then bump the weight up the next time for a set of 10, maybe 160kg or so less. I think 180kg x10 would've been slightly shitty at full strength, but with 507lbs x5 I'm sure my 10RM would've been around 450 or so.

    Bench: 45x15x3, 135x10, 185x5, 215x10x3
    Still easy. Still kills my left wrist though. It'll get there eventually.

  8. #598
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    Good to see you're back at it.

  9. #599
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    Thanks Vince.

    07/06/15 Monday

    Squat: 45x10x2, 135x10, 225x5
    Didn't feel great on the hamstring. DLing yesterday surely didn't help. Decided to stop here and see how it feels on a day when I've had some rest beforehand.

    Chest press machine: 25x8x3, 45x8x2
    Benched yesterday so kept it light.

    Hammer curl: 40x5, 45x10x3

    Tire flips 15x4
    Fun cardio. Pretty decent forearm workout too.

  10. #600
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    starting strength coach development program
    07/07/15 Tuesday

    DL (kgs): 60x10, 60x15, 100x10, 125x15
    Lighter day with more reps on the rehab today.

    Ab wheel: BWx10x3

    Hammer curl: 40x10x3

    Third day in a row lifting. Kept it pretty minimal.

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