Fiftyfit - One Day At a Time

[fiftyfit]

I had a great workout this morning, though my old knees are still complaining a little. My BP is moving back up nicely, and I did see my chiro after the workout, trying to work out the last little kink in my back.
Bwt.: 190
DB swing: 47x12
BP: 115x5, 135x2, 160x1, 180x3x3
Face pull: 50x8x3
SQ: 135x5, 170x2, 205x1, 230x3
BB row: 125x5, 150x2, 175x5
Dips: bwt. x 5, +35x2, +60x3

[fiftyfit]

I had a unexpected setback in my meet prep today. I was halfway through my workout, doing my last set of pull-ups with 15 pounds extra, when I felt a slight snap in my right bicep. I bailed right then, and iced the area immediately. Having experienced three previous tendon strains/sprains over the last year and a half, I knew what had happened.

I feel I was very lucky this time, and believe I just suffered a minor strain. I realize this precludes any sort of pulling for the time being, and I plan to restructure the rest of my training, so I lose as little ground as possible leading up to the meet next month. I should know where I stand with it in a couple weeks or so.
Bwt.: 190
DB swing: 47x12
FB OHP: 67x5, 85x2, 102x1, 117x3x3
Pull-up: bwt. + 15 lbs x 5, 4, 3

[BrooklynJerry]

Sorry to hear that. Hope its not to serious.

[fiftyfit]

My tendon strain seems to be healing much quicker than I expected, but I also made good use of heat and cold therapies, along with some anti-inflammatories. I had a better workout than I would have imagined yesterday, but it may end up being for naught. I talked to the meet director and the meet is still up in the air for next month. He said he still hasn´t heard back from the owners of the meet venue in Rochester, NY. He said NYS is way behind many others in opening things back up...Thank you, NYS.gov. Anyway, here's yesterday's workout.
Bwt. - 190.5
One arm DB swing: 25x13
BP: 120x5, 142x2, 164x1, 184x3x3
Face pull: 52.5 x 6 x 3
SQ: 145x3, 175x2, 205x1, 236x3
Dips: bwt x 5, +35 x 2, +60 x 4

[BrooklynJerry]

Glad your healing well.

[fiftyfit]

I am sorry to say that I´ve been forced into dropping out of the Can-Am meet next month. I thought my arm was healing well, and was off to what I thought was a great workout. Warmup DB swing with two 25-lb dumbbells caused no problem, and my overhead press went great. It was only when I started loading a bar to do some light halting deadlifts that the problem occurred. While just taking a 45-lb plate off a rack, I felt the strain in that bicep, and knew this meet was out of the question. I know I have to layoff and give the arm all the time it requires to heal. Tough to face after the months of hard work I put in, but definitely necessary!
Bwt. - 192
DB swing: 50x10
OHP: 70x5, 85x2, 100x1, 120x3 (strong), 130x2 (very solid)
And that is all she wrote! I hope to be back, in good shape, in the not-too-distant future.

[BrooklynJerry]

Sorry to hear that. I hope you can find some ways to work around the injury.

[fiftyfit]

First thing I want to do is give a shout out to Brooklyn Jerry...thanks buddy, I took your suggestion, and I´m going to try working around the injury. The workout today was basic and brief, but it all went very well. Especially my BP, which seems to be moving up steadily. I believe one thing that has helped my pressing is this; following my BP work set, I do one isometronic hold (short range movement against two sets of pins in the rack) for 8-12 seconds. The movement is from 2"-4" above my chest, and it seems to be helping my sticking point tremendously. My squats also went well, and my work set was solid and below parallel.
Bwt. - 191
One arm DB swing warmup: 25x15
SQ: 145x5, 180x2, 210x1, 242x3
BP: 120x3, 145x2, 165x1, 188x3 (all done with good pause)

[fiftyfit]

My arm is improving, but my meet next month has been postponed till Sept. 12th. Hoping I can avoid further injury and be farther ahead by then. After doing so well with my OHP last week, they just felt heavy today, and I had to settle for a slow single with 123. I did make up for it with a PR in my fat bar close-grip floor press, and I'm doing good mornings till my arm is completely healed.
Bwt. - 191
One arm DB swing: 27 1/2 x 10
FB OHP: 71x3, 87x2, 104x1, 123x1
Good morning: 65x8, 85x8, 105x8, 120x8
FB close-grip floor press: 123x3, 141x2, 156x1, 173x4*PR - all with pause at the bottom

[fiftyfit]

Another good workout, my progress in my BP continues to surprise me and I'm going to make the most of it as long as it lasts. Squats are also moving up nicely and my arm is improving daily.
Bwt. - 190.5
One arm DB swing: 27.5x11
BP: 125x3, 150x2, 172x1, 192x3 (all with a good pause), 170x9 sec. iso hold @ 2"-4" off chest
Face pull: 52.5 x 8, 8, 8
SQ: 150x3, 185x2, 215x1, 248x3
Dips: bwt. x 5, +35x2, +60x5