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Thread: Fiftyfit's Rehab Log

  1. #101
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    Nov 2010
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    • starting strength seminar april 2024
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    Thur, Feb 21
    Wt - 196
    BP: 45x5x2, 85x5, 125x3, 165x2, 194x3x3
    DB row: 60x10x2 sets

    I'm hoping to compete in a bench meet sometime this year...wish I could still squat and DL heavy, but my ribs haven't been able to handle the strain(yet). I'm lucky I can still bench, and I'm hoping to hit at least 250 this year.

  2. #102
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    Nov 2010
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    I survived another week, and managed to keep the 2 lb jumps going on my presses and bench presses. On Monday I pressed 132x3x3, did three sets of laterals, and leg presses on the Nautilus up to 170x5x3. Yesterday I worked up to 196x3x3 on my bench press, DB rows with 65 lbs for 2 sets of 10 reps, Then three sets of decline DB extensions and three sets of DB curls.

    My OHP and BP work sets were definitely tougher this week, but I still ground 'em out. Went out to dinner with my girl last night and started getting stomach pains before we were through. At first I thought I just ate too much, but my stomach hurt all night and I'm still feelin' it. I have an idea it may have something to do with the numerous meds I take to manage my rib and neck pain. I'm tryin' to cut back, just hope it hasn't messed up my insides already!

  3. #103
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    Nov 2010
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    I had a decent w/o today, despite the fact I was hurting all weekend. Saw the chiropractor on Saturday, but I don't think it helped. I have a TENS unit(electrical current) I used on my trapezius last night...that helped some, I've had a lot of nerve pain in my neck and down my arm. My OHP actually went better than last week, I got 134x3x3. Then DB laterals 24x12, 18x12, 12x12 with 1 minute between sets. I finished with my leg work, leg extension 110x8 and leg press 160x8. My hip was hurting, so I didn't push the leg work hard.

  4. #104
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    Nov 2010
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    Good w/o today, but my bench presses were tough. Happily, I gutted out my 3 sets of 3 with more weight than I've used for reps in a very long time(long before my accident in 2010). I'm planning on trying for maxes on my OHP and BP at the end of this month. Judging by the progress I've been making, my goals are a 170 OHP and a 250 BP. They would both be lifetime PRs for me, so wish me luck! Below is today's w/o;
    BP - 198x3x3
    DB row - 70x10x2
    Decline DB extension - 33x9, 20x10, 15x8
    E-Z curl - 75x10, 65x7, 55x6
    Note: I do my arm work with 60 seconds rest between sets. I don't know for sure if the DB extensions have helped with the progress I've made on my presses, but the progress has been very steady so far.

  5. #105
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    Nov 2010
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    I moved up another 2 lbs on my presses yesterday. All three sets were very tough, but my last set of 3 was the smoothest, technique-wise. Unfortunately, my ribs and back bothered me quite a bit for the rest of the day, and they still hurt today. I've been doing extra shoulder work in the hopes it would keep my press going up, just 3 sets of laterals with 60 seconds between sets. Here's what the w/o looked like;
    OHP: 136x3x3
    DB laterals: 25x12, 18x12, 12x12
    Nautilus leg ext: 110x10
    Nautilus leg press: 160x10

  6. #106
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    Nov 2010
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    I got 200x3x3 on my bench presses today...that's the most I've done for reps in quite a few years! Despite the fact my rib injuries prevent me from pushing numerous other exercises, I'm most gratified to be making steady progress on my presses again. I really believe I'll surpass my best BP ever by next month. I was never very good at benching(I have very long arms), and my best "raw" bench was 240 many years ago as a 198 lber. I always felt I would be happy if I could get up to a 300 BP, don't know if I'll get there this time at my age (58), but I'm feeling more confident all the time. My younger brother, who's a few inches shorter with much shorter arms, was able to bench about 270 in 10th grade weighing about 140, when I was struggling to reach 200!

    My brother lives in Idaho now and we're driving out there(from Syracuse, NY) in July. I'm hoping to give him a shock when we go to his gym for a workout!

  7. #107
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    Nov 2010
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    737

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    starting strength coach development program
    I just started to stall on my presses this week, after switching to 3x3 the last week in January. The next couple of weeks, I'm going to work up to some heavy doubles and singles to see what I can manage. Below are my starting and ending 3x3 poundages during that time;
    Wk of Jan 28 Wk of Mar 18

    Press: 124x3x3 138x2x3
    Bench press: 188x3x3 202x3, 3, 2

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