Here’s my Youtube Channel:
(http://www.youtube.com/user/ptarleton/videos)
I tore my TFC in my left wrist last November. Pretty much all I’ve been doing since then is Front Squats, and more recently Squats now that my arm is out of a cast.
My training program isn’t really nailed down right now because of my injury. Lately I’ve been following 5/3/1 for Powerlifting, training just the Squat and Front Squat.
Today’s Training was…
Front Squat: 240X5, 272.5X3, 305X1, 325X1, 345X1
45" Back Extension: 55X10 - BWX10 (The ‘-’ denotes a drop set, commas separate different sets)
Standing Abs (With Spud Long Ab Strap, way better than trying to use the Triceps Rope): 55X15, 70X15, 85X15, 100X15
Then some various curls and wrist curls with bitch weight for rehab.
Squat: 275X3, 317.5X3, 360X3
BTN Push Press: Up to 215X1
Bench Press: Up to 225X1
-
Downhill Dumbbell Wrist Curl: 10X30
-
Uphill Dumbbell Wrist Curl: 7.5X8X4
-
(- YouTube) - 1st & 2nd Exercise in this Poliquin Forearm Training video. Not my favorite author.
Dumbbell Preacher Curl: 17.5X15, 20X12, 25X8
Dumbbell Hammer Curl: 20X8
195 & 215 for Push Press came up a little lopsided with the right arm locking out before the left arm. Having an injured wrist along with a weaker arm is a Catch-22. I could do Dumbbell Pressing to correct the strength discrepancy between the two limbs but I can’t clean the dumbbells up to shoulder level because of my bad wrist.
Military Press: Up to 195
BTN Sotts Press: Up to 135
Squat: 275X3, 317.5X3, 360X3
Downhill Wrist Curl: 12.5X15X2, 15X10
Uphill Wrist Curl: 7.5X15X2, 10X10
Straight Bar Curl: 45X21
Dumbbell Hammer Curl: 20X10 - (Clearly my greatest weakness is here)
1.5 Rep Front Squat to Push Press to Jerk: Up to 205X1
Squat: 185X5, 215X5, 255X5
Bench: 250X1, 205X10
Bench was disappointing. Lost considerable strength there that hasn’t come back.
As usual I also hate the commercial gym experience. But my escape is coming soon.
I did some light front squats and light snatches yesterday.
Today:
Squat: 297.5X3, 340X3, 382.5X3, 405X3
That was it
Eh wattup Mr. Biceps. I’m following project Jack3d.
Military Press: Up to 192.5X2
Incline Press: Up to 205X3, 225X1
Dips: BWX15, BWX10, BWX5
Dipping strength is down. Looks like I’m gonna have to actually start training my pressing instead of just going heavy and hoping old strength has returned magically.
Front Squat: 230X3, 265X3, 297.5X3, 330X1, 365X1
Front Squat Lockouts: 405X1, 455X1, 500X1
More Front Squats: 300X8
Then about an hour later I did 2 car push sprints with an Acura. Acuras always make me think of the South Park episode where Satan gets a sweet 16 Birthday. Video taped todays Front Squats but Youtube isn’t letting me upload anything.
The Big News is I rented a 10X15 storage unit. Currently have 140kg in Iron Weights, 210lbs in Bumpers, and a bunch of 5lb plates so I can go up to 300lbs w/out using kilos. Got Horse Stall Mats for a platform, a Rogue B