Summer Rehab Log from a F**ked Up Lower Back

Training Training Logs
41

wed night: bench

took 9 days off gym as busy seeing specialists for injury and what not. Physio/Chiro last week constant aggressive stretching seems to be the doing the trick the past few weeks, felt much less pain today. getting a set up on the bench still caused pain in my right leg through the arch/leg drive. going to switch to incline or floor press now as that’ll be better for my back rehab

wendy’s double cheeseburger pre-workout

Cressey’s MM drills (10-15 mins)

normal bench:

barx10
40x5
50x5
60x5
70x3
80x3
92.5 (5, 5, 5, 4, 3)
60x12

Minimal leg drive, off chest felt slow as fuck, might start speed benching in addition. strangely enough once I reached halfway bar easily flew up to lockout.

Dips: 100

DB flys 10kg (3x8)

Incline Bench: 60kg (3x6)

DB Bench: 25kg (3x10)

hanging pullup bar x 5

Post workout aggressive static stretching: holding hip flexor stretch each for 4 minutes and other random shit for glutes/hams/quads/calves/QL/Lats/Lower Back/Shoulders/Pecs/Pelvic Tilt/Triceps

42

Good benching brosef! If you didn’t have a spotter I’m sure you’d get the full 5x5 if you had one. 100kg 5x5 bench would be a solid goal to have.

I personally wouldn’t bother with speed benching, I think it only really helps if you’re a real pro with v.good technique trying to break through a sticking point. Just stick to heavy bench for now I say.

43

fair enuff. only reason is because I used to be fairly quicker (with heavier weights) but obviously weaker.

I remember in Novemeber (without spotter) I tried to bench 87.5kg (wendler for reps) and managed 3 GAH (7 with spotter usually back then) so obviously benching without spotter has helped loads.

yh 100 (5x5) is good goal, going to switch to incline though for meantime as benching fucks up rehab a bit. (think of powerlifting arch / driving legs to ground)

Look at the MASSIVE amount of stretches I have listed. Literally takes FOOOOKING ages. speaking of which need to do it NOW lol

might do a light shoulders sesh next week (no pressing)

44

17/8/10

PM

dynamic mobility shit

Bench (feet on bench again to make sure I don’t drive feet into ground and further injure my lower back)

decided to take it lighter at the start due to not knowing where my numbers would be.

Barx10

40x5

60x5

70x3

80x2 (felt stronger than last week for some reason)

90x1

100x1 (unracking the bar alone was shite, actual lift was fairly solid and went up pretty quick. probably 5-10kg more in tank with feet on bench)

85kg (5x5)

Dips:

(20, 20, 15, 15, 20, 15) felt a lot stronger today

Pullup hang on bar:
1min: (grip usually fails after 30 seconds)

Iso DB Hold:

40kg (60 seconds, 45 seconds) (much improved from last time)

DB Bench:
22kg x 5
26x10
30x5
32x5
34x5
40x6 (PB)
36x5
32x9

DB Seated OH Press:
32kgx5 (fat out of shape weak guy (for his bodyweight) kept stealing the damn bench. just did them as he was struggling with 20kg’s overhead and felt like being a dick)

Pullups:
13, 8, 6, 5 (not from full hang)

Bodyweight (PWO) 88.5kg (drank about 3 litres of water/shake during/after gym)

Tried out a new gym today using my bro’s membership card so got in fine. haven’t been in 6 days just been focussing on rehab mainly but been swimming loads more. back feeling a lot better due to raping the stretches, foam/hard ball rolling, looking after posture etc. Still long way to go. Some reason felt really switched on today and was probably my best session in 6 months (no fancy pre/peri-workout drink, not even that much sleep (6 hours), no massive pre-workout meal). T-levels probably increased due to checking out the many hot younger schoolgirls workout, new playlist and just felt like smashing some fucking weights)

45

20/8/10

shoulders

MM drills warmup

DB seated oh press

warm up’s to 32kg (5x5)

speed bench
60kg (8x3)

db lat raise
12kg (3x10)

db shrugs
40kg (30, 20, 10)

DB hammer curls
20kg (3x10)

46

monday night international bench press day

mm drills warm up 15 mins

bench (feet on bench)

bar x10
50x5
60x5
70x3
80x2
90x2
100x1
105x1 (unracking was shite, need honestiago spotting me again)
87.5 (5,5,5,4,4)

DB Bench:
22x5
26x5
32x5
40 (5, 7) (PB)
36x5
32 x 17(PB)

Dips: 100 (20,20,17,15,15,15)

Hang on pullup bar for traction (x5)

47

In a few days you will have me to spot! 105 is good with feet on bench. You will have so much more confidence with a spotter your numbers will improve drastically!

48

haha even with feet on the bench I was trying to dig them hard in the bench so I could get a bit of leverage. probably not that damn good for me though.

49

Hmm, I posted a couple days ago congratulating you on the 105 bench…but apparently it didn’t work!

So, on that note, well done! Hope you and Honest are having fun, I am savagely jealous.

50

Don’t worry Qwark, we will be reunited soon!! The stretching I have been doing the past month has helped massively, still a while before I try harder stuff!

51

shoulder training with honest iago

DB seated oh press
warm ups
70lbs (4x5) (1x7)

Db lat raises
25lbs (5x10)

ez bar curls (30kg)
5x10

db shrugs
80lbs (30,20,20)

iso db holds (time vs honest iago)
80lbs (53 seconds)
90lbs (30 seconds)

52

back rehab day with honest iago

mm drill warm ups
daryl gee ‘‘lat activation band pull downs’’

lat pulldown 50-60kg 8x10

machine chest supported row 8x10

face pulls 5x10

life fitness circuit machine weights challenge vs honest iago (30-60 seconds)

bicep curls 22, 22

squat 20

shoulder press 37

lat pulldown 25

post-workout pizza

53

chest/tris with honestiago (see his log for further rant details)

mm drills warm up

bench (feet on bench)
barx10
60kgx5
70x5
80x3
90x1
100x1
110x1
115x1 (ass came bit off bench)

seated machine rows
5x10

db bench
22x5
26x5
32x21 (challenge v honestiago)

bb bench
50x20 (piss poor vs his 42 reps)

54

some back machines and swimming

pulldowns (ramping up to 3rd max weight)

curlz

dips

pushups

fucking around

55

sat noon

new cse training

mm drills warmup

floor press: 90kg (4, 4, 3, 3) 80x7

dips: 100

db bench: 22x5, 26x5, 32x10, 32x8

seated rows 2x15

pulldowns: 3x10

56

new CSE training (badly hungover)

incline bench 70kg (5x5)

db overhead press 24kg (5x10)

preacher curl ramp up to 2 greens for 3 reps. then 1 green for 20 reps

tryin to reduce arch massively so that I don’t further FUCK the back up!

57

cse training

beach day

bench (feet on) 85kg (5x5)
floor press 80kg 5x5
dips 100

watching monday night squat club makes me want to squat again badly but I know my spine will buckle under a shit light weight and i’ll be back to square one with rehab!

58

cse

yusef seated overhead barbell
75kg (3,5,5,5,8,5)
80kg (3)
75kg (4)

lat pulldowns 5x10

db shrugs 44kgx30,20,15

hip thrusts lol
80kg x5,5
120kg x5

mike mo carley strip set preacher curlz machine
to failure

59

cse back shoulders

mm warm up
yusef style pin shoulder press 82.5kg (4x5, 1x8)
chins (to 50)
seated row (3x10)
lat pulldown (4x10)
preacher curl machine strip set
pullup bar holds for time

60

cse bench day

bench feet on bench 87x2, 90x2, 100x1, 105x1, 87 (5,5,5,3,3)

dips 50

db bench 22x8, 26x5, 30x11