2/3/4/5 to torn hip labrum and back again

[Moorefoodnow]

10/16/2017

YouTube

Bench - 315X3RM (HUGE PR), 315 w/red bands reversed.
Press - 177.5x5x3
Pullups - 35# 6,6,3

Warmups felt real good so I went for 315x3 again. The 3RM felt GREAT (hence the yelling), but the pec was definitely barking at me. So I rigged up the reverse bands and felt a definite strain in there....but nothing is bruised, and nothing too painful. Just gotta watch it. Keep moving it, etc.

Nothing special with presses. They are feeling strong. Micro loading these has definitely helped

[Moorefoodnow]

10/17/2017

10/17/2017 - Squat, Deadlift - YouTube

Squat - 370x5x3
Deadlift - 440x5

Squats are..... Getting heavy. And my knees aren't getting much better lol. These squats weren't the best today. All my bad habits are coming out especially thoracic tightness and getting on my heels. I don't know why I do the things I do.....

Deadlift felt good. Heavy, but good! Next week will tie an old PR!

[Moorefoodnow]

10/20/2017

YouTube

Press- 195X5RM, 177.5x5x2
Deadlift - 395x5x2
Slingshot bench - 245x5x4
Rows - 270x5x3

Knees were feeling like hot garbage so I did some sets of light tempo squats at 225, and called it a day. Hopefully I get over this tendinitis soon.... Bench was with a slingshot. First ever time using one, and I did some light weight just to work around this pec strain.

Presses and deadlifts felt good though. Row is feeling strong too.

[Moorefoodnow]

10/23/2017

YouTube

Slingshot Bench - 275x5, 285x4.... Pec strain
Press - 180x5x3
Pullups #35x4 (pec hurt) BW 9,7

So I felt something like velcro in my left pec on my second set. Thought the slingshot would help, but probably should have kept the weight down some. Oh well, no bruising and no major pain. Probably a grade 1 strain just need to be careful. Need to get more blood into the muscle and make sure it heals right.

Pressing felt strong! I'm liking the momentum I have going on this lift. I am eager to start hitting old 5RMs for volume soon.

[Moorefoodnow]

10/27/2017

YouTube

Press - 197.5x5, 180x5x2
Bench - 185x5x3 did these with a slingshot... Stupid pec
BB Row - 275x5x3

Pec is definitely not better yet. I've been doing a few sets of 20 with lighter weight a couple times a day just to get blood in the muscle. Did 185 with a slingshot today to get more weight on the bar and make it easier on my pec. I'll be back soon enough.

Excited to try 200x5 next week! Presses felt a little off. Hip timing was off. But the back off Sets felt a lot better.

[Moorefoodnow]

10/28/2017

YouTube

Squat 375x5x3
Deadlift 400x5x2

Knees felt better today, but not super great overall. I think the tendinitis is getting better.

[Moorefoodnow]

10/30/2017

YouTube

Bench (SS) - 245x5x3 (rehab still)
Press - 180x5x3
Pullups - 40# 5,5,3

That left pec doesn't feel 100% yet. Still getting a bunch of blood Into it so I threw on the slingshot and hit 245 for 3x5. Felt it ever so slightly on this day but still kinda freaked out it will strain again. I'll slowly titrate up intensity/volume.

Press felt awesome. What was once a struggle to hit for sets across a few weeks ago is now my volume weight. I like pressing.

Pullups were Meh. Should have had more reps with that weight. My bodyweight is probably a little higher since the last time I used 40#...but still. I either need more volume with these or reevaluate their place in my program.

[Moorefoodnow]

10/31/2017

YouTube

Squat - 380x5, 345x5x2
Deadlift - 450x5 (PR)

380x5 felt good. Stayed midfoot better than last week but I still want to be on my heels and my hips kick back out of the hole too much.

Back into PR Territory for DL and these felt slower than they looked. I was hoping to extend my 5RMs for a little while longer, but I will likely have to switch to 3s next week! But we will see!

[Moorefoodnow]

11/3/2017

YouTube

Press - 200x5RM, 182.5x5x2
Slingshot Bench - 255x5
Bench - 225x5x3
Deadlift 405x5x2

Had to get 2 days in on thus day since we're traveling over the weekend. 200x5 felt AWESOME. bench is coming back along, slowly but surely.

[Moorefoodnow]

11/7/2017

YouTube

Press - 182.5x5x3
Squat - 385x5, 350x5x2
Slingshot Bench - 265x5
Bench - 225x5x3
Deadlift - 455x5

The kitchen sink busted yesterday, so I had to fix that and it kept me from training. Boo! So I tried to do it all today. Presses went well, Bench I got 3 reps w/slingshot at 265 and stopped because I felt a "tick" about where my pec injury is..... Probably should have kept going. But I still did back offs with no problem at all. Squat is nearing the end. Idk if I can get to 405x5 but I'm certainly going to try! Deadlifts were hard. Really hard. I'm writing it up to feeling drained and threw extra work, but they still went. Did not die.