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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 |
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 |
good stuff dude. :)
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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 |
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
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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 |
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?
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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 |
i wonder if db bench might be a better "reintroduce" yourself exercise?
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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
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That is most certainly the plan!
IW |
Thursday September 2nd, 2010
Squats bar x 10 135lb x 5 185lb x 5 205lb x 5 225lb x 5 235lb x 3 Squats felt like sh!t. I was planning more but my energy levels were craptastic. Bench bar x 10 45lb x 10 95lb x 8 105lb x 8 115lb x 8 105lb x 8 Superset with... DB Rows 35lb x 12 45lb 3x12 I'm able to put a little more weight on my shoulder each week. Thoughts I felt like I was starting to get sick yesterday. My sleeps lately have been ballztastic so that is probably wearing me down. I think next week I will start back into the 5/3/1 with everything but just do as much weight as my body lets me do. Back to 4 days a week will be nice I think. IW |
have you tried taking anything for teh sleepingz?
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I had thought about it for a while but then my sleeping really improved there for a bit so I kind of put it to the back of my head... Just had a sh!tty week again. So hopefully it's just a blip and I'll be back into it right away.
IW |
Tuesday Setpember 7th, 2010
Military Press bar x 10 65lb x 8 95lb x 5 115lb x 3 125lb x 3,4 135lb x 2 115lb x 6 I was shocked to see how much weight I was able to do without pain... and how weak I've gotten ... Oh well. Narrow Pulldowns 50lb x 10 80lb x 10 100lb x 10 120lb x 10 140lb x 10 Chin Ups bw 2x5 Full extension is still a bit of an issue but overall it was not too bad. Thoughts Well I think I'll start my squat on the 5/3/1 this week with 275lb as my max and start my MP next week with 145lb as my max just to see how it goes. We checked out "IronWorks" today... it has much older equipment and a lot more focus on powerlifting and bodybuilding... Alot of the stuff is really beat up and mismatched though. Price vs. my old gym is about the same but it's way easier to park at this new place and it's not nearly as busy inside. Not sure what we'll do yet. There is some cool stuff I'd like to use like the log press, some chains, kettle bells, a monolift, etc... but it's pretty dirty, stinky, and generally beat up.... IW |
probably better music at the new gym too :)
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Wednesday September 8th, 2010
BW:185.6lb Deadlifts 60kg x 5 90kg x 4 110kg x 3 130kg x 3 140kg x 3 150kg x 3 80kg 5x10 Seems I can deadlift with no problems now. My strength has definitely dropped but hopefully it comes back. I think I'll start my 5.3.1 for DLs at 170kg. Thoughts It seems my body has taken a pretty major leap forward in healing in the last couple of weeks. I have a feeling that bench may need a bit yet but we shall see. IW |
Thursday September 9th, 2010
Bench 115lb x 5 135lb x 5 155lb x 5 165lb x 5 175lb x 3 185lb x 3 195lb x 1 135lb 5x10 This felt fairly good but some stretching when I re-racked the weight. Weird. DB Rows 55lb x 10 65lb x 10 75lb 3x10 God damn my calluses hurt! Thoughts I'm so weak!!! Ah! IW |
Friday September 10th, 2009
5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1 Weird place to start I know... but oh well. BW: 186.2lb Squats mobility bar x 10 95lb x 5 125lb x 5 150lb x 3 165lb x 5 190lb x 5 215lb x 5 (+5) 115lb 5x10 Standing Hamstring Curl 30lb x 10 35lb x 12 40lb x 12 Thoughts Felt really good to be back in the game. Everything should be going up from here on out! IW |
Well call me an idiot but I am pretty sure I broke my collar bone again... I think it's just a crack or something but it's definitely hurting. So... I rode my dirt bike 2x this summer and crashed it both times. I think it's time to say good bye to my dirt bike. It's just a huge liability at this point.
ARG! IW |
Tuesday September 21st, 2010
BW: 184.0lb Squats mobility bar x 10 135lb 2x5 165lb 3x3 185lb 2x3 Thoughts Well I got moving again but man is it depressing going to the gym when you're injured. Arg. IW |
Thursday September 23rd, 2010
BW: 184.0lb Pistol Squats mobility bw x 3,3,4,3,2 Standing Hamstring Curl 30lb x 12 35lb x 12 40lb x 12 45lb x 12 Leg Raises from Bench bw 4x10 Thoughts Well I'm off to the farm for a week so I won't be hitting the gym at all for about 10 days... hopefully my healing has come a long ways when I get back! Good luck everyone. Keep on keeping on. IW |
Sell that bike and buy a bench shirt
Problem solved. Your welcome ; - ) |
Bike is sold. lol I don't think I'll be buying a bench shirt. I personal prefer to stay raw.
But anyways, I'm back from the farm and now it's time to get serious about the gym again. IW |
Monday October 4th, 2010
Bench bw x 10 115lb x 10 135lb x 5 35lb 2x10 - DB 27.5lb 5x10 - DB Well I thought my shoulder was healthier than it turned out to be. boo. Lat Pull Down 100lb x 10 120lb x 10 140lb 3x10 Thoughts Getting back into it ... slowly. IW |
Tuesday October 5th, 2010
Deadlifts mobility 60kg x 8 90kg x 5 110kg x 5 130kg x 3 145kg x 3 150kg x 2 155kg x 1 100kg 5x10 Well my shoulder handled it well but I'm weak. Very weak. And somehow this workout took 1.5hrs so we left it there. Thoughts I'll be resetting my DL 5/3/1 next week... I think I'll use 160-165kg as a max. IW |
Wednesday October 6th, 2010
Military Press bar x 10 65lb x 8 85lb x 8 95lb x 5 115lb x 3 125lb x 3 135lb 2x2 95lb 4x10, 1x8 Once again my MP is quicker to heal than my bench for whatever reason. Still pretty damn weak though. DB Row 42.5lb x 8 55lb x 10 60lb x 10 65lb x 10 70lb x 10 Thoughts I think I'll set my MP max to 145-155 for next week and see what happens. IW |
Friday September 10th, 2009
5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1 BW: 186.2lb Squats mobility bar x 10 95lb x 5 125lb x 5 150lb x 3 165lb x 5 190lb x 5 215lb x 5 (+3) Standing Hamstring Curl 35lb x 10 40lb x 10 45lb x 10 50lb 2x10 Thoughts Well my back was still damn tight from deads so I wans't able to go as hard as I wanted.... oh well. Next week. IW |
Are you foam rolling at all ?
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I am not. Should I be?
IW |
Yes !
Quote:
It will hurt like fuck at first but after a few weeks it wont hurt a bit until you go to a harder roller. |
Wednesday October 13th, 2010
BW: 186.2lb Bench bar x 10 115lb x 8 135lb x 5 155lb x 5 175lb x 3 185lb x 3 195lb x 1 165lb x 8 115lb 5x10 Well almost no pain benching today but I'm WEAK!!! My right side is flopping all over the place... Oh well, have to (re)start somewhere. Squats mobility bar x 8 100lb x 5 125lb x 5 150lb x 3 165lb x 5 190kb x 5 215lb x 5 (+5) Called 'er quits there cause it was getting late. Thoughts My buddy is sick this week and so he is going light. I'm just getting back into it so I agreed to a condensed workout week. IW |
Friday October 15th, 2010
BW: 185.6lb Military Press bar x 10 55lb x 5 70lb x 5 80lb x 3 85lb x 5 100lb x 5 115lb x 5 (+5) Deadlifts mobility bar x 8 60kg x 5 75kg x 5 90kg x 5 97.5kg x 5 112.5kg x 5 127.5kg x 5 (+5) Dumbell Rows 50lb x 8 60lb x 10 65lb x 10 70lb x 10 75lb x 10 80lb x 10 Thoughts Next week will be a normal full throttle week. YES! Back at 'er. IW |
Monday October 18th, 2010
BW: 186.6lb Bench bar x 10 80lb x 5 100lb x 5 120lb x 3 140lb x 3 155lb x 3 175lb x 3 (+8) 115lb,120lb,125lb,130lb,135lb - 5x10 Bench felt leaps and bounds more solid today than last week. I did 10lb more weight and 1 more rep so I can't complain too much. Chin ups bw x 5,4,3,3,2 60kg x 12 (pull down machine) Holy crap am I deconditioned on this exercise! Thoughts I felt really good about this workout. Not stellar numbers by any means but the improvement I'm seeing is great. IW |
Tuesday October 19th, 2010
Deadlifts mobility 60kg x 5 75kg x 5 90kg x 3 105kg x 3 120kg x 3 135kg x 3 (+6) 90kg 5x10 Well my rep max may have actually been 10 reps ... but I lost count. It was for sure 9 though! lol I'm pretty happy all in all. DB Side Bends 40lb x 10 50lb x 10 60lb x 10 Thoughts I was actually pretty tired today. Did a lot of tossing and turning last night but in the end I felt like I still accomplished something so that is good. IW |
Thursday October 21st, 2010
BW: 188.2lb Military Press bar x 8 55lb x 5 70lb x 5 80lb x 3 95lb x 3 105lb x 3 120lb x 3(+7) 75lb,80lb,85lb,90lb,95lb 5x10 DB Row 50lb x 8 70lb 5x10 Thoughts I'm taking advantage of my "newb gains" as much as possible right now! lol IW |
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