Lat Rehab

[DGA]

I have decided on a new plan. It is an 8-day cycle, doing pulls every other day, alternating between light and heavy. Presses and bench will rotate also. I am going to take 20 pound jumps on heavy day DL, doing one set of 5. Light day will also be one set of 5, starting out about 50 pounds less than heavy day and moving up in 5 lb jumps. We'll see how this goes.

Day 1: heavy DL, rows, lat pulls
Day 2: press, light bench
Day 3: light DL, rows, lat pulls, squats
Day 4: off
Day 5: heavy DL, rows, lat pulls
Day 6: bench, light press
Day 7: light DL, rows, lat pull, squats
Day 8: off

[DGA]

2016-07-22

Today's workout went OK. DL seemed heavier than they should have, but I did not feel them in my lat. Lat pulls and rows also did not cause me any pain in my lat. I used the same height for the rings as I did last time (72").

DL: worked up to 360x5;
ring row: BWx15x3;
lat pull: 140x12x3;
lat pull (supinated): 150x12x3;
squat: 365x5x3;

[DGA]

Since it had been a few days since I did any pressing, I decided to do bench yesterday. I added in some heavy lift offs, where the bar is un-racked and then just held for a few seconds. This was a tougher workout than I thought it would be.

2016-07-23

bench: over warm up to 341x1; 301x5x3; 256x10 (narrow grip)
bench lift-off: 376x1; 386x1; 396x1;
DE press: over warm up to 210x1; 145x3x8;

2016-07-24

DL: 425x5;
ring row: BWx15x3 (73")
lat pull: 150x11,9,8;
lat pull (supinated): 160x12,12,10;

I had no pain in my lat with DL or lat pulls today. DL felt fine, but lat pulls took a nose dive. I may take a light day for lat pulls next time, and then try these weights again. After I get 12's here I will probably move down to 10's for a while.

With no more lat pain for the last few sessions, I am probably pretty close to fully recovered. However, I am going to keep running with this program until I get back to pre-injury DL weights.

[DGA]

Yesterday was my off day. Today was light DL, and I also went light on rows and lat pulls. The meet that I wanted to do is on August 20th. I am going to start incorporating some heavy singles on my heavy DL days from here on out.

2016-07-26

DL: up to 365x5;
ring rows: BWx10x2 (73")
lat pull: 140x10x2;
lat pull (supinated): 150x10x2;
squat: up to 425x3;

[DGA]

I had a good press workout on Wednesday. Finally got 5x5 with 207.5. Yesterday was back to DL, row, lat pulls. My left elbow is hurting from lat pulls. I am going to drop to 8's instead of 10's, and start making 5 lb jumps. That will give me more room to run than if I dropped to 10's. I kneel on the floor for lat pulls, and I'm already starting to pull myself off the ground a little bit. I weigh 250 but I can hang from my lat bar with only 220 on the cable. I'll stick with lat pulls through my meet in August, and then re-evaluate.

2016-07-27
press: over warm up to 225x1; 207.5x5x5;
DE bench: 203x3x8 on the minute;

2016-07-28
DL: 485x1; 445x5;
ring row: BWx12x3 (74");
lat pull: 150x12x3;
lat pull (supinated): 160x12x3;

[DGA]

I have been feeling pretty beat up since my last heavy DL day, even with a rest day on Friday. I decided to back off on squats a little bit on my light DL day (yesterday). Yesterday, I adjusted my foot position and raised my feet up about 3/4 of an inch for ring rows, so I didn't move the rings down. Today, I did some heavy singles on bench, and then upped the weight for my work sets, and cut the reps from 3x5 to 3x4. My L elbow is bothering me. It especially hurt during DE presses. I probably should have cut those early, but I didn't. Hopefully it'll feel better tomorrow.

2016-07-30
DL: 370x5;
ring row: BWx12x3 (74");
lat pull: 155x8x3;
lat pull (supinated): 165x8x3;
squats: 405x1; 375x3;

2016-07-31
bench: 341x1; 351x1; 361x1; 321x4x3; 261x10 (narrow grip);
bench lift-off: 381x1; 401x1;
DE press: 225x1, then 150x3x8 on the minute;

[DGA]

I took Monday off, did heavy pulls yesterday, and decided to do presses today. I went lighter on presses since I just benched a couple days ago. Heavy DL were much harder than I thought they should have been. 505 and 515 were very rough, and my form was not on. 465 felt fairly easy.

2016-08-02
DL: 505x1; 515x1; 465x5;
ring rows: BWx12x3 (75");
lat pull: 160x8x3;
lat pull (supinated): 170x8x3;

2016-08-03
Press: 227.5x1; 200x5x3;
DE bench: 208x3x8 on the minute;

[DGA]

Yesterday was my off day. Thursday was supposed to be my light pulling day, but I took the day off. I worked outside all day on a Habit for Humanity build, and the sun/heat/humidity took its toll. I had a pretty good session today, much better than last Tuesday. The heavy DL singles went up well, and my form seemed alright. I took some videos, and everything looked good to my eyes. After my singles, I pulled a set of 5 with 485. That is the weight that I was using when I tore my lat. I have also run out of room to progress my lat pulls. My knees are coming off the ground now, and I don't feel stable kind of half-floating an inch or so up from the ground for my reps. My left elbow also really hurts during the lat pulls, and hurts a little bit during the rows. I am considering myself done with the rehab. I will still post in this thread until after my competition on August 20th.

DL: 515x1; 535x1; 485x5;
ring rows: BWx12x3 (76");
lat pull: 165x8x3;
lat pull (supinated): 175x8x3;

[DGA]

I have taken several extra days off this week, as I've been sick. The days I have missed have been light pulling days. Bench went well Monday. I will bench heavy one more time before the meet. For the DL, I will probably work up to a heavy single on Monday or Tuesday, and no back-off sets. Despite feeling like crap I pulled a PR DL on Thursday (565). I dropped the lat pulls and rows since I have been sick, but I will be dropping the normal grip lat pulls because they hurt my elbow. I'm going to drop the weight on the supinated grip also. After the meet I will probably start to work on banded pull-ups or maybe incorporate some negatives.

2016-08-08
bench: worked up to 366x1; then 341x3,2,2,2; 271x6 (narrow grip)
eccentric bench: 381x1; 401x1;
lift-off: 401x1; 421x1;

2016-08-11
DL: 545x1; 565x1; 505x3;

[DGA]

Light DL and light bench today. I also did some heavy singles in press, missed my last one. It got a little bit out in front.

DL: 405x3; 455x1;
press: 225x1; 235x1; 245x0; 205x3;
DE bench: 213x3x6 @1min;
ring rows: BWx12x3 (76")
supinated lat pull: 120x10x3;