Wednesday September 29 - Recovery Day
Squat: 117.5kgx3x5
Press: 50kgx3x5
Chinup: 10kgx12,7 and 5kgx7
Hang Clean: 47.5kgx5x3 PR need more bounce and shrugging of shoulders
It's going to be a hard road getting my squat back up to where I was. I've lost so much strength. And, no, the glute pain hasn't gone but I'm just going to squat through it. Fuck it.
Careful man...
It may be possible, but be very, very careful. Have you got any kind of diagnosis as to the cause of the injury? For what it's worth, I think some kind of auto-regulation with the Squats may be your best bet until the pain is gone. Trying to push things all the time could be a recipe for disaster, you need to weigh in on the long term scenario here. Going hard and heavy too soon may cut your ability to squat heavy in the long term...
Enjoying the log, just scanned through a lot of it the other day. Hope you get through this squat pain barrier
Friday September 2 - Intensity Day
Squat: 120kgx3x5
Bench: 96kgx2x3 @ RPE 9, 8 PR
Rack Pull 195kgx5/6? @ RPE 7 PR
Hanging Leg Raises 45, 20, 20
PRs all round except for squats. Happy days.
Last edited by Lion Heart; 10-02-2015 at 01:17 PM.
Monday September 5 - Volume Day
Squat: 122.5kgx3x5
Press: 63.5kgx5x5 @ RPE 7, 8, 7.5, 8, 8
BB Row: 100kgx9,6 and 90kgx13
BB Curl: 45kgx15 and 42.5kgx10, 8 and 40kgx8/9
C2 Rower: 7x rounds 20s on: 120s off
Need my bed after that session.
Last edited by Lion Heart; 10-05-2015 at 05:22 PM.
Wednesday September 8 - Recovery Day
Squat: 125kgx3x5
Bench: 60kgx3x5
Chinup: 10kgx12,9,5
Hang Clean: 50kgx5x3
Friday September 9 - Intensity Day
Press: 2x3x72kg @ RPE 8, 9 PR
Squat: 117.5kgx3x5 oops added wrong weight was meant to be 10kg heavier!
Rack Pull: 180kgx5 and stopped there as my back didnt feel too good and didn't want to push it
I suppose you need to take the good with the bad. Surprisngly easyish press PR was achieved today :-).