Legitimately felt like my knee was going to buckle while doing my rehab today.
Friday 6/6/2014
Bench Press:
Worked up to a heavy triple, and went for a huge PR and missed it
Hit 215x3 (PR)
hit 225x2 (PR double)
Then:
5x15 Dips.
That’s all, thought that I’m gonna be doing close-grip mainly, but with the goal of hitting 300 on regular bench, so I’d keep doing some heavier lifts at the end of the week. Low volume, only about 15 reps or so.
Monday 6/9/2014
CGBP:
1x10 45lbs
1x10 65lbs
1x5 95lbs
1x3 135lbs
1x1 155lbs
3x8 180lbs
Pull-Ups:
5x5
1x15
Barbell Curl:
10x10 40lbs
Dumbbell Row:
1x10 30lbs
1x10 37.5lbs
1x10 45lbs
1x10 50lbs
1x10 60lbs
2x10 75lbs
Band Pull-Aparts:
100 reps
Rehab Stuff.
Weighed in at 191 today
Seated Shoulder Press:
1x10 45lbs
1x5 65lbs
1x3 85lbs
1x1 95lbs
3x10 110lbs
I was mildly surprised by this. I was expecting to have to back down to 107.5 or something, but this was awesome. Might be another 1-3 weeks before I can move to standing presses again.
Pull-Ups:
5x5
1x16
Dips:
5x12
Lateral Raises:
4x10 10lbs (Shoudlers were fried and crazy tight0
Band Pull-Aparts:
100 reps
Rehab stuff as well. I can squat to parallel without any pain whatsoever. Don’t know if this is the norm 5 weeks post-op, but it is where I’m at.
Knee is feeling better after wrapping under the knee cap daily and icing a little bit. I need to call the doctor and try and get PRP. Hopefully this will resolve itself without surgery. That would be amazeballs.
So I have a 4th week of 10s on shoulder press and moving to my 3rd week of 8s on bench. Saturday I think I’ll work up to a heavy double on bench. Shooting for 225-230.
Monday 6/17/2014
Close-Grip Bench Press:
1x10 45lbs
1x10 65lbs
1x5 95lbs
1x3 135lbs
1x1 155lbs
3x8 185lbs
EASY!
Pull-Ups:
5x5
1x17
Did the 5x5 as chin-ups because some elbow irritation due to the bar I’m using now. Graduated from UCLA last week and have moved back home for the time being. No longer have good pull-up bars.
Bench Row:
1x10 75-115lbs
3x8 125lbs
A way for me to get some core and lower back work in while rehabbing my hip and knee.
Curl:
10x10 45lbs
No pump with this, upping weight next time.
Band Pull-Aparts:
100 reps
BW: 192.2lbs
Also: Girlfriend and I are taking time apart for the next month. Gonna be a long month. It’s gonna be weird going through some pretty huge changes and events (moving, being in a wedding, some other stuff) without talking to her and being around her all the time. And I won’t be able to train more than 2-3x a week in that time. Well, still on my way to getting stronger. Already added 10lbs to my 3rm and my 2rm Bench. And almost 20lbs to my 10rm.
Training 6/19/2014
Seated Shoulder Press:
1x10 45lbs
1x5 65lbs
1x3 85lbs
1x1 95lbs
3x10 115lbs
Another easy day. Struggled on the last rep of the first set and that was it. Last two sets were cake.
Weighted Chin-up:
5x5 5lbs
Starting from the bottom with these. Will add 5lbs every second session.
Pull-up:
1x18
Last couple reps were rough, barely getting my chin over the bar.
Push-Ups on Handles:
4x15
These were to replace dips because I don’t have a place to do dips at my current gym.
Cable Row:
Meh
Meadow’s Row:
3x10 50lbs
Tricep Ext:
4x15 40lbs
Lateral Raise:
4x12 15lbs
Band Pull-Aparts:
100 reps
BW: 191 even
Friday 6/20/2014
Heavy Session:
Bench:
Work up to a heavy double
235lbsx2 (PR)
Band Pull-Aparts
100 reps
I’ve got some . . . anterohumeral glide? I think that’s the word. My shoulders, back, and chest, are so tight at this point. It’s pretty sad since I had very good shoulder and thoracic mobility before having to use crutches and lay down for 2 straight weeks.
Also:
BW was 189.5 today.
Monday 6/23/2014
CGBP:
3x8 190lbs
Easiest week so far.
Loads of back and arm work
Wednesday 6/25/2014
Overhead Press:
3x8 120lbs
Tricep extension:
4x20 40lbs
EZ bar curl:
10x10 50lbs
Lateral Raise:
4x10 10lbs
Chin-up:
5x5 10lbs
Band Pull-Aparts:
100 reps
BW: 192lbs
Monday 6/31/2014
CGBP:
3x5 195lbs
Other Stuff
Wednesday 7/9/2014
Shoulder Press:
1x10 45lbs
1x5 65lbs
1x3 85lbs
1x1 95lbs
3x8 125lbs (This was just pain)
Chin-Up:
5x5 15lbs
1x12
Yates Row:
5x12 105lbs
Triceps Ext:
4x20 40lbs
Band Pull-Aparts:
100 reps
BW 193lbs
Graduated from UCLA a few weeks ago. Thinking about going back to school and going to get my CSCS or NASM PET.
Monday:
hit new rep PR on close grip bench: 200x7 after two sets of 5. Felt like I could hit it for 10 on the first set.
Hit some other numbers
Wednesday 7/16/2014:
Overhead Press:
3x8 132lbs (60kg)
Chin-Up:
5x5 20lbs
2x5 BW
EZ Bar curl:
10x10 60lbs
Skull Crushers:
4x10 70lbs
Yates Row:
5x12 115lbs
Band Pull-Aparts:
100 reps 1.5" band
BW: 194lbs
Started doing good mornings and some band walks. My hip felt on fire the last 3 days.
Congrats on graduation. Good luck on the healing process.
[quote]LoRez wrote:
Congrats on graduation. Good luck on the healing process.[/quote]
I appreciate it. Healing seems to be going well. Hip usually aches after PT, but it feels so much better and hurts so much less than pre-surgery. And I got to do some snatch and clean pulls with the training bar (7kg) as well as some jerks up to 40kg yesterday.
Really having been all that interested in logging lately because my workouts are all pretty much the same. I think I’ll probably just start putting in significant things.
Mon:
Shoulder Press:
3x8 62.5kg
Wednesday:
Bench: 3x5 205lbs (last set got 7 reps)
Friday:
Shoulder press:
165lbs x1 (PR)
22 chin-ups
BW: 196lbs 11.5% BF