zen and the art of strength training

[kopp]

END of 2011 RECAP

I met my goal of Squating 5x5x275.
I deadlifted 8x3x355 and 7x3x365

At the beginning of January (1/08), I tore my trapezius in my upper back during a press workout. I did not lift for approximately 2 1/2 weeks. I have also been struggling with knee issues in my right knee that flare up during squats. As of Wednesday, 1/25, I was beginning to lift again, focusing on Deadlifts and DB bench presses. I have been using the dumbbells because the starting motion is much easier on my trap, racking and unracking the weight when using the barbell bench was painful.

1/25
Deadlift 3x5x245
DB Bench 3x7x55

1/27
Deadlift 3x5x265
DB bench 3x10x55

I am going to continue with this basic setup through next week then try and reintroduce overhead pressing and squats at the end of the workout. The presses will be light until I am confident I can press without re-injuring myself, and the squats will be dependent on whether my knee flares up. In general my hope is to have my deadlift up to pre-injury levels (8x3x355) by the time spring break rolls around at the end of february. I would like to be recovered enough by the end of February that I can go back to how my training was set up prior to this injury.

JUNE 1 Goals in light of recent injury/training problems
Deadlift 5x1x445
Press 8x3x155
Squat 5x5x275

[kopp]

1/29

Deadlift 3x5x275
DB Bench 3x7x60

Both lifts were relatively easy. Going to continue just doing these two lifts until the end of next week, then reintroduce squats and presses. My neck where I tore my trap was a little stiff this morning, but loosened up during the lift and is now pain free.

[kopp]

2/1

Deadlift 3x5x285
DB Bench 3x10x60

Both lifts went well. Presses were a little slow towards the end. Got very little sleep last night. Did get a quick nap this afternoon.

[kopp]

2/3

Deadlift 3x5x295
DB Bench 3x7x65

Still just trying to get back into it. Deadlift felt good.

[kopp]

2/5

Deadlift 3x5x305
DB Bench 3x10x65

Next week I am going to start OHP again. It should be really light through the end of the week. My right knee is still tight, so probably not too much squatting for the foreseeable future. This is not a huge deal, it just means I will be able to devote more time and effort to pressing and deadlifting. I hope to start pressing progressively/for real starting in March

[kopp]

2/8

Deadlift 3x5x315--all DOH hook grip. I used a belt because my low back didn't feel 100%
DB Bench 3x7x70
OHP 3x10x45--These felt fine, no soreness in my trap/neck.

[kopp]

2/10

Deadlift 3x5x245
DB Bench 3x10x70
OHP 3x10x75

Went a little lighter on the Deadlifts today, I should move up to 3x5x325 on sunday. The DB bench were very heavy towards the end. My triceps are the limiting factor for both OHP and DB bench. They will get a little more direct focus once I make the switch in a few weeks to focusing on OHP. Fortunately the OHP were pain free. I should move up to 5x5x95 on sunday and then add 5 pnds each workout thereafter.

[kopp]

2/13

Deadlift 3x5x325
DB Bench 3x7x75

No presses today because the gym was packed and there were no empty barbells. Lower back is feeling fatigued. I only used a belt on the last set. DB bench is getting heavy

[kopp]

2/16

Deadlift 3x5x335
OHP 5x5x95

Solid day today, the OHP were fairly easy, though my back/hips were tired from the deadlifts. Right now my hope is to deadlift 3x5x345 on sunday, and then 8x3x355 next thursday. My deadlift should progress from there up to 5x1x445 by June 1. In two weeks I will reconfigure my workout setup to focus on one lift per workout-either deadlift or press.

[kopp]

2/19

Deadlift 3x5x345
DB Bench 75x10 8 5 7

Tuesday I will just do presses and some lying tricep extensions. Thursday I will do 8x3x355 on the Deadlift. Starting next week I am going to switch up my routine into something more manageable. I am swamped at school right now. We have a 20 page legal brief due on friday that is taking me way longer than I had expected. I haven't done any of this week's reading. Spring break can not come soon enough.