TBH it’s necessary for any kind of training, especially if you’re in a caloric deficit. Your body needs to recover.
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Recovery:
gg ez
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I deloaded 3 weeks ago and again 3 weeks before that…
02/19/2018
Bench day:
45x20
45x10
95x5
115x5
135x5
165x5 didn’t feel warmed up
105x10 much looser
185x3
205x4
215x3 felt really nice no grind
225x1 (RPE 8.5) rep and weight pr
Paused sets
185x5
165x5x5 exploded up easily
Incline:
45x10
105x5
125x5
135x10
Wide grip lat pulls:
50x10, 120x20,19,12 back is thrashed from daily pull-up challenge
BB row: dropped the weight some to protect the hammy
45x10, 115x20, added fat grip 115x20, 17
DB hammer curls:
30x10 wasn’t feeling this
15x10 slow and steady strict form
20x20
20x20 slow and steady essentric and concentric focusing on the squeeze
Tri kick backs: 20x20x3
Wanted some more
Overhead one arm tri extensions
15x10,10,10 per arm
SS: Back flys/ incline fly to press
30x10/ 20x10 x 3sets
Isometric circles with 10lb plate 50-60 circles
Great lifts today. Got the 225 for the first time ever…now it is a real lift not a projected max!
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@mortdk that plan was finished around 8 weeks ago… I’ve deloaded twice since then. Dude you don’t know how much I thank you for helping identify the cause.
I’m thinking it was just one of those things that happens. Maybe I’ve been hitting the posterior too much. RDL, DL, Back squat, leg curls, good mornings, rack pulls, BB rows from the floor…I’ll rearrange some of the accessory work to get more quad work and use hypers instead of some of the rack pulls when I hit lower body training.
I’m thinking super light work for legs for a 3 week cycle then cutting my training max down to 135-165 and building back up with 10-20lb jumps until I reach my current TM then normal progression from there…
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Sounds like a good approach Hog.
I’ve said it before, I’ll say it again. This bear is repeating, hit a bike for half an hour to an hour. 2 - 3 - 4 times a week, It’s pure gold for blood flow and light recovery work for the legs. Ask any PT about it. OH and it burns some good calories, bring pure water for the ride.
I think it may be more a case of too much at a time. So your idea of rearranging is good, but maybe focus on spreading all that work out instead of replacing it with other stuff.
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y tho?
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Ooo ooo definitely in for your log, hog. Didn’t know you had one til just now. Let’s make some gainssss
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02/21/18–squat day with a busted hammy.
I’ve been doing BW squats in the 25 rep range each evening for 3 days. Today was 1 week post injury and no issues for it. There is some slight swelling, but I’ve been icing it nightly and then going heat.
I worked it light to test it a bit and realign it according to Starr/rippietoe.
Squats:
45x25 all good
65x25 all good
Didn’t want to press my luck too much so I shut it down and did
Leg extensions
25x20
50x20
75x20- weird felt the hammie get tight on this. But nothing painful or weird
RDL:
45x10
95x10
115x10
115x10. Felt it stretch a bit but no problems
Lying leg curls
45x20
45x20. At this point my training partner said it was bulging and looked weird when firing like it was twisting when working the weight. So I decided against another set
Some pull ups (10)
Back rows 135x5
Skipped the good mornings just didn’t want to ruin a first day back working the squat. I’m babying it maybe too much but it is only one week from injury. I’m thinking I’ll give it 4-6 weeks to go full training. Almost everything in the body can heal in 4-6 weeks. I will increase the loads some each leg session working back to TMs
Abs:
Hang leg raise. 20,20
Decline sit ups: 12x20, 25x20
It was feeling like a blob of jelly so I shut it down and iced it for 20 min
Got some heat on it at home later.
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2/22/18 rest day
Got in some light squat rehab work
25x45
25x55
25x65- no issues. Iced it 15-17 min post workout.
8 days post injury
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2/23/2018. OHP day
242lbs
Rehab squats: 65x25 x 3
Warmup
Straight arm pulldowns, face pulls, dislocates, arm swings
OHP:
45x15
65x5
75x5
90x5 warmups felt good
95x5
115x5
+125x12 rep pr
?135x5 not pushing these after the squat blow out
95x8x5
CGB:
45x15
95x10
115x10
135x10
135x10 too easy…
Lat series:
Wide: 50x10, 120x20, 120x20
Close: 120x20
Rev close: 120x20
Opted for single arm row instead of power cleans to keep the hammy healing
50x15 (back was tired from lat pulldowns)
50x17
50x12 held the top on these
Bb skulls: 45x20, 55x20, 55x20
Bb curls: 45x10, 75x20, 75x20
Bbcurl varied grip: narrow/wide/ reverse
75x10/ 75x10/ 45x10 arms were mega pumped
Bent back flys:
30x15x3
Felt awesome 2hrs because I was helping a guy with some 315 bench work and a new guy fell into our rotation.
Had a cheat meal tonight. Hideaway pizza ate the whole damn thing.
I’m really at a dangerous part of training and rehab. The hammy feels awesome. Almost bullet proof, but I will stay the course with the rehab squats and do some light DL tomorrow. Maybe up to 185ish or just under 200? We will see how it feels tomorrow.
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Liked because pizza
Haha treat yourself man! With all that lifting you’re doing, a bit of pizza won’t kill you.
Strong.
Keep it light for at least a week more. It’s fine to bump it up a bit, but pay attention, which you do. So you’ll be fine.
Heck of a long workout there Hog 
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Not really for a 240lb dude. .5 body weigh is kind of weak af
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Went to bed 245 woke 240. Pizza was absorbed.
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