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IronWorker - SS gone WestSide
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08-17-2010, 07:28 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday August 17th, 2009
Squats
bar x 10
65lb x 10
95lb 3x10
I was able to do some squats so long as I took a really wide grip (to the collars) and kept my upper body from tensing up.
Leg Press
2 plates x 10
3 plates x 10
3 + 25s x 5
4 plates x 10
Standing Hamstring Curl
25lb x 6
35lb x 12
40lb 2x12
DB Front Raise/Side Raise
Nope. Too sore. Oh well, now I know. So I just did some range of motion/stretching stuff.
Leg Raises from Floor
bw 3x10
I did a normal speed leg raise followed by a slowed decent and pause as long as I could on the 10th rep.
Thoughts
Good to get back under a bar even if it was only 95lb. lol
IW
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08-19-2010, 07:44 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday August 19th, 2009
BW: 185.4lb
Squats
bar x 10
95lb x 10
115lb x 10
135lb x 10
I can now squat with regular form. Yes!
Leg Press
2 plates x 5
3 plates x 5
4 plates x 5,8
Superset with...
Standing Hamstring Curl
30lb x 12
35lb x 12
40lb x 12
Barbell Bicep Curls
25lb x 20
30lb x 20
35lb x 20
30lb x 20
Leg Raises from Bench
bw 5x10
Thoughts
My mother assessed my shoulder. She says it is healing well for how long it's been. I'll wait another 10days or so and then maybe start slowly putting weight on it.
IW
Last edited by iron_worker; 08-20-2010 at 01:52 PM.
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08-20-2010, 01:24 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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good stuff dude.
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08-20-2010, 01:52 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I'm feeling today like the bicep curls were probably a bit much. Ah well, lesson learned. Wait a bit more.
IW
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08-24-2010, 07:29 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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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
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08-25-2010, 07:07 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Good to see you back at it Dub
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08-26-2010, 07:51 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I'm quite a ways off 100% but I'm trying to get back to it as fast as my body lets me.
IW
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08-26-2010, 08:10 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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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
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08-26-2010, 09:03 PM
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Rank: Member
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Join Date: Dec 2007
Location: Ohio
Posts: 84
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Are you working through an injury?
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08-27-2010, 06:18 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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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
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