Iamsmuts' (Pre)rehab Log

[jusmoren]

Damn that sounds tough but it looks like you have a good plan. Might as well take it easy so that you can get back and run the LP like you've planned.

[iamsmuts]

Low Bar Back Squat
45x5x2
115x4
185x3
250x2
295x3,3,4 (PR)
285x6 (PR)

I tried for a 5th rep on the last workset and a 7th rep on the backoff set and got stapled both times. Although I managed new PRs, I don't feel fully recovered from Saturday.

Picked up some skirt steaks for dinner. You can only get them from Whole Foods around here. They started charging $17 a pound! That's the price of ribeye. Skirt is usually my favorite cut, but I'm going have to do some serious soul searching before I forego ribeye for skirt steak again.

[iamsmuts]

BW: 220.6

Run
(a.m.)
4.25 miles in 38:09

I couldn't stand the thought of rowing. So I gave running a try. The snow has finally melted. . . . It nearly killed me. I haven't run but once in two months. I'm 10 pounds heavier an my legs were killing me from squatting yesterday. My pace wasn't as bad as this time suggests, since there was a .5 steep incline involved. But this was slow and painful. I tried to take a nap. It didn't help.


Bench Press
45x5x2
115x4
175x3
235x2
283x3x3 (PR)
275x3
265x4
255x5

My new Rogue Utility Bench 2.0 arrived just before my last work set. I used it on my backoff sets. It's going to take some getting used to. I had to use shims to keep it from rocking. I need to get some rubber non-slip pads.

Here it is:

[iamsmuts]

Deadlift
135x5x3
195x4
265x3
340x2
390x3 (PR)
405x1 (PR)
345x5

I did 385x5 last Thursday. I only aimed to get 3 at 390 today. My form broke down on the last rep.

I finally pulled 405, but my back was rounded. So, no celebration is in order.

I didn't feel very good today. My stomach started growling just before my first work set. This is probably due to the creatine (a.k.a. super-colon-blow powder) I took about 30 minutes before.

Spring is here. The stray that lives in my gym during the winter is happy to be outside in the sun:

[iamsmuts]

Bench Press
45x5x2
115x4
175x3
235x2
275x1
300x1 (PR) https://youtu.be/oNwRovxzzDE
305x0

I just wanted to see if I could hit 300. I wasn't fully recovered from Wednesday. I'll try 305 again in a week or two.

Inverted Ring Row
BWx20,15,15

Reverse Fly
25x10x3

Dips
BWx20,15

I'm too tired to do anything else. And the basement cat keeps trying to climb on me.

Here's a video of my PR. I bridged on liftoff, but my butt was on the bench during the lift. This was a long time coming.

[iamsmuts]

Low Bar Back Squat
45x5x2
115x4
185x3
255x2
300x3,3,4 (PR)
285x4

I've never squatted over 300 before. I'm happy to have finally managed this. After my last work set, I thought I might make it to 3 plates before surgery. But I'm not sure that I'll be able to squat again soon.

On the 5th rep of my backoff set I had a horrible cramp in my left quad on the side. I had to drop the bar quickly. I think I might have let me knee track to far forward and I might have been a little to vertical. Whatever it was, it hurt. And it is still bothering me 20 minutes later. I don't see any power cleans happening tomorrow.

Here's a video of my first workset:

[iamsmuts]

BW 220.2

Run
5.5 miles in 50:29
(Only one 1/4 mile steep hill.)

My left quad hurts when I squat half way down, so no rowing for me. Running doesn't seem to bother it. And it's a lovely spring day. . . .

This was very difficult and slow. I'm severely deconditioned. At 220 I feel heavy. Having squatted heavy yesterday didn't help.

I don't think my injured leg is going to let me power clean today. We'll see.

[iamsmuts]

My left thigh told me that if I didn't power clean it would probably heal in time for squats on Tuesday.

Back Extensions
BWx20x2

Hanging Leg Raises
BWx30,25

Decline Sit Up (Full ROM)
BWx15

I haven't done sit ups in ages. After the leg raises, they were very difficult. I stopped here.

[iamsmuts]

Bench Press
45x5x2
115x4
175x3
240x2
286x2,3,2 (PR)
274x4
265x4

Damn it. This marks the end of 10 weeks of continuous linear progression on sets of 3.

I don't think it's due to the new bench. But I keep accidentally bridging. The Rogue bench is a solid 3 inches lower than my old bench. This is going to take some getting used to.

I'll just try 286 again on Friday. If that doesn't work, I'll reset or do some pyramid rep scheme. I don't want to do TM just yet. I want volume without sets across.

I gave the rack to my wife so she could squat. I moved on to silly bullshit.

Dumbbell Floor Fly
43x15x2
48x20 (PR)

I haven't done these in a long while. They were too easy, even after I added weight. Strength training makes the bodybuilder stuff much easier. Doing flies on the floor is much kinder on the shoulders.

Dumbbell Press
73x12

I can't get more than 73 on my dumbbells. . . . I could feel a tendon in the crook of my arm getting pushed aside at the bottom of the movement. It was so uncomfortable I stopped.

Four weeks until surgery! I hit my bench goal of 300 last week. But I'd like to add a few more pounds to my 1RM.

[iamsmuts]

Low Bar Back Sqaut
45x5x2
115x4
185x3
255x2
285x1
305x3 (PR)

I had to stop after the first work set. My left quad injury from Saturday started acting up. I felt no pain until after the last warm up set. It was just discomfort until the 3rd rep in my work set. That one hurt.

My form was a little shaky and a little shallow. I tried filming my warm ups with a TUBOW, or something like it -- a stack of protein powder containers. Here's a video: