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Tuesday August 24th, 2009


Pistol Squats
bw 5x3

It's been a long time since I've done pistols. I forgot how tough they are!

Squats
bar x 10
135lb x 8
185lb x 3
205lb 2x3
225lb x 1

I wasn't planning to work up this high but it felt pretty damn good. Squats will obviously be the first to be back at 100%.


Standing Hamstring Curl
25lb x 12
35lb x 12
40lb x 12
45lb x 12


Leg Raises from Bench
bw 3x10


Thoughts

Today went pretty well. I tried benching the bar and that felt alright. Still a little bit of pain so maybe next week I can start work with the bar. I tried military press with the bar as well but that is still a ways off. Maybe start with some 5-10lb DBs next week.

My ROM is back to pretty much 100% now with very little pain. It's only when I put too much weight on the joint do I get a bit of pain. So.... I'm getting there.

IW

Good to see you back at it Dub

I'm quite a ways off 100% but I'm trying to get back to it as fast as my body lets me.

IW

Thursday August 26th, 2009


Pistol Squats
bw 5x3

Pistols were slightly easier today... still pretty fricken tough though. lol

Squats
bar x 10
135lb x 5
185lb x 3
205lb x 3
225lb x 3
235lb x 3


Leg Raises from Bench
bw 3x10

DB Rows
worked up to 30lb

BB Bench
worked up to a whopping 65lb


Thoughts

Well slowly but surely I'm getting back into it. It's hard to know where to draw the line though...

IW

Are you working through an injury?

I broke my collar bone almost 5 weeks ago. If I have any advice for you ... don't break your collar bone!!! It screws up *all* of your lifts.

IW

i wonder if db bench might be a better "reintroduce" yourself exercise?

Well I think for MP I will definitely have to start there because even the bar seemed like a lot of pain last week.

IW

Tuesday August 31st, 2010

Squats
bar x 10
135lb x 5
185lb x 5
205lb x 3
225lb x 2
245lb x 1
265lb x 1
275lb x 1

I think I will use 275lb to reset my squats on 5/3/1 next week.

Deadlifts
60kg x 5
80kg x 3
100kg x 1
120kg x 3

Was mostly just testing to see where my pain levels are at. Felt pretty good all the way through.

Military Press
20lb x 10 (db)
45lb x 10 (BB)
55lb x 10
65lb x 8

Bench
45lb x 10
65lb x 10
85lb 3x8

The pain was actually worse on bench than MP which surprised me....

Thoughts

Well squats are going to get started back up next week. Deads are pretty close but I think may have to wait a bit longer yet for an official 5/3/1 start. Bench and MP have a few weeks to go at least... maybe officially start them after a complete 5/3/1 cycle. Play it by ear/feel I guess.

IW

Good news Dub, smash those squats