Iamsmuts' (Pre)rehab Log

[iamsmuts]

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.

[iamsmuts]

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.

[iamsmuts]

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.

[iamsmuts]

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.

[iamsmuts]

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.

[iamsmuts]

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.

[iamsmuts]

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.

[iamsmuts]

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. . . .

[iamsmuts]

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.

[iamsmuts]

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