Iamsmuts' (Pre)rehab Log Iamsmuts' (Pre)rehab Log - Page 4

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Thread: Iamsmuts' (Pre)rehab Log

  1. #31
    Join Date
    Mar 2015
    Posts
    2,592

    Default Wednesday (p.m.): Bench Press

    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    Bench Press
    45x5x2
    115x4
    175x3
    240x2
    265x1
    288x3,2 (PR)
    280x3
    265x4
    225x10

    This didn't go well. I didn't even try for a third work set at 288. No chance. I think the run wore me out.

    Squat
    (Starr rehab)
    45x5x2
    85x25
    95x25
    105x25

    I had to sit in front of a fan for a few minutes after this.

  2. #32
    Join Date
    Mar 2015
    Posts
    2,592

    Default Thursday: Deadlift ???

    BW 219.4

    I tested my quad injury with small jumps between my wife's sets. It felt fine, so I kept going.

    Deadlift
    95x5
    135x5
    175x5
    235x5
    265x5
    295x5
    325x5
    365x5
    385x1

    The lady bar couldn't hold any more plates. When I put the first rep at 385 down a 10 fell off each side. That's enough. All those sets of 5 wore me out.


    Squat
    (Starr rehab)
    95x25
    105x25
    115x25

    I think I'm starting to see the appeal of Crossfit. . . . I probably don't need to rehab so slowly at this point, but I'm going to take it to 135 for 25 before I start moving up in bigger jumps.

  3. #33
    Join Date
    Mar 2015
    Posts
    2,592

    Default Friday: Would-be-Press

    BW 219.2

    Inverted Ring Row
    BWx20,15,15,14,14,15

    Reverse Fly
    25x12x3

    My shoulders don't feel up to doing lateral raises.


    Squat
    (Starr rehab)
    45x5x2
    105x25
    115x25
    125x25

    I cut my rest times down to 2 minutes. This has become challenging.

  4. #34
    Join Date
    Mar 2015
    Posts
    2,592

    Default Saturday (a.m.): Run

    BW 218.8

    Run
    (2 true hills: .5m long and gradual, .3m steep)
    6.2 miles in 55:47

    It was 65 degrees and sunny today. That felt hot. And I think I got a sunburn.

    The recovery squats don't make this easy.

    I lost 1.5 pounds this week. I'm not sure if it's from stopping creatine or from running and recovery squat sessions.

  5. #35
    Join Date
    Mar 2015
    Posts
    2,592

    Default Saturday: (Couldn't) Squat

    Squat
    (Starr rehab)
    45x5x2
    115x25
    125x25
    135x25

    Uncle!


    Power Clean
    135x3
    165x2
    185x1
    200x1
    205x1
    210x0

    I ran out of gas. Running, yard work, and rehab squats have left me very tired. . . . I cleaned 215 two weeks ago. I might try these again tomorrow. It seems like they need frequent practice. And I don't have enough energy to get some decent volume today.

  6. #36
    Join Date
    Mar 2015
    Posts
    2,592

    Default Sunday: RDL

    Walk
    5.5 miles

    Squat
    (Starr rehab)
    45x5x2
    115x5
    145x15
    155x15
    165x15

    I skipped ahead two days. I'm going to do the same tomorrow. I'll start with 165 and go up to 185. Sets of 15 are much easier.


    RDL
    135x5
    185x5
    225x5
    275x5
    300x5

    Grip was an issue with the last set. I didn't hook. I meant to go down and do a higher rep set or two, but I'm too tired. And I'm not accustomed to this exercise. The DOMs were pretty bad last week.

  7. #37
    Join Date
    Mar 2015
    Posts
    2,592

    Default Monday: Bench Press

    BW 218.6

    Bench Press
    45x5x2
    115x5
    175x4
    240x2
    265x1
    286x3
    305x1 (PR)
    310x1 (PR)
    275x4

    My right wrist, elbow, and shoulder hurt, so I stopped. I'll get some volume on Friday.


    Squat
    (Starr rehab)
    45x5x2
    115x5
    165x15
    175x15
    185x15

    I got a stitch in my side during the squats. I skipped forward two days. The RDLs yesterday might have irritated by injury. The quad feels a little odd, kind of like it's being stretched at rest.

  8. #38
    Join Date
    Mar 2015
    Posts
    2,592

    Default Tuesday: (Couldn't) Squat

    Two weeks until surgery and I get another injury.

    I think I injured a lower rib benching yesterday. I managed to do my rehab squats with some discomfort.

    Squat
    45x5x2
    115x5
    175x15
    185x15
    195x15

    Hang Clean
    135x3
    165x2
    185x2
    195x1

    It hurt to pick the bar up off the floor, so I tried hang cleaning and racking the bar on the power rack.

    On my first rep at 195 I felt a sharp pain and heard a crunch on my lower right side/back. It wasn't my spine. It was one of my lower ribs. I'm not sure what it's up to. What luck it would be to break a rib just before I'm having one plucked out. . . .

  9. #39
    Join Date
    Mar 2015
    Posts
    2,592

    Default Wednesday: Would be Press

    Run
    5.5 miles in 50:58

    My runs are getting progressively worse. I thank the daily squats for this.


    Inverted Ring Row
    BWx20,15,15,20

    Reverse Fly
    25x12x5

    Squat
    (Starr rehab)
    45x5x2
    115x4
    185x3
    205x10
    215x10
    225x10

    I skipped two days on the rehab. My leg feels good. My bruised rib / strained oblique is getting better, but it still hurts.


    Barbell Curl
    105x10x2

    I ran out of time. No lateral raises today. But I don't expect to be able to bench on Friday due to the pain in my side. If so, I'll do flies and lateral raises then.

  10. #40
    Join Date
    Mar 2015
    Posts
    2,592

    Default

    starting strength coach development program
    Thanks. I've been waiting too long. We'll see how all this strength training helps with recovery. . . .

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