It'll come joey. Just be patient. You're coming back nicely and will probably end up a lot stronger than when you got hurt.
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It'll come joey. Just be patient. You're coming back nicely and will probably end up a lot stronger than when you got hurt.
Time is the key dude, you are doing the right thing without trying to go overboard.
You guys are right. I am hoping by March it is back to 100%, but that is wishful thinking. Right now it is not bad, but I can't do more than 1 chin without it really hurting.
1/16
Squat
Bar x 8, 5
125 x 5
175 x 5
220 x 5
265 x 5
315 x 5
Bench
70 x 5
95 x 5
125 x 5
150 x 5
175 x 5
Row
65 x 5
85 x 5
110 x 5
135 x 5
155 x 5
Weighted Hypers
+10 x 15, 12
Decline Situps
+ 5 x 12, 12, 10, 10
15 minutes stretching
Solid numbers everywhere dude.
1/18
Squats
Bar x 8, 5
125 x 5
175 x 5
225 x 5 x 2. Was 220, but another guy was squatting and was easier to just go 2 plates. Everything moved fast.
Inclines
80 x 5
105 x 5
125 x 5
145 x 5
Deads
200 x 5
255 x 5
315 x 5
365 x 5
Decline Situps
BW x 18, 18, 12
15 minutes stretching
Your chin-ups might be painfully slow, but the biggies (squat and dead) are going really well.
1/20/11
Squats
Bar x 8, 5
125 x 5
175 x 5
220 x 5
265 x 5
320 x 3
225 x 8
Bench
Bar x 5
70 x 5
95 x 5
125 x 5
150 x 5
180 x 3
125 x 8
Row
65 x 5
85 x 5
110 x 5
135 x 5
160 x 3
110 x 8
Dips
BW x 10
BB Curls
40 x 12 x 3
BB Extensions
60 x 12 x 3
15 minutes stretching
Fine training man, looking solid.
Thanks guys. Back with my usual training partner today. First time lifting together since the end of the summer. At a new gym, which seems ok. We aren't at the powerlifting gym in Harrisburg anymore, but this one will be just fine.
1/23/10
Squats
Bar x 8,5
130 x 5
175 x 5
225 x 5
275 x 5
320 x 5
Bench
Bar x 5
70 x 5
100 x 5
125 x 5
155 x 5
180 x 5
Row
65 x 5
90 x 5
115 x 5
135 x 5
160 x 5
Weighted Hypers
+ 10 x 15 x 2
Decline Situps- Much steeper decline
+5 x 12, 12, 8, 6
15 minutes stretching
Wish you guys good luck at your new training facility.
Appreciate the well wishes. It is going to work out well. Doesn't have quite the atmosphere of the powerlifting gym, but there are positives as well.
1/25/11
Squat
Bar x 8, 5
130 x 5
175 x 5
225 x 5 x 2
Incline
Bar x 5
85 x 5
105 x 5
130 x 5
150 x 5
Deads
205 x 5
265 x 5
320 x 5
375 x 5
Decline situps
BW x 15. Again, a steeper decline now
stretch for about 10 minutes tonight.
Joey, I like the simplicity of your workouts. How often do you train each muscle? Is it a structured every X-amount of days or instinctual?
How's the deadlifts feeling on the bicep?
I am following what I understand to be the madcow intermediate 5x5 routine. I do Sunday, Tuesday, Thursday. Sunday is 5x5 of Squats, bb bench, and rows. Sets ramped to a top weight. 2 sets of weighted hypers and 4 sets of weight sit ups which I do with a decline bench. Tuesdays is 4 sets of 5 with squat, incline, and deadlifts. Squats are lighter than Sunday. Incline and deads are ramped. Friday is Squats, Bench, and Rows again. 4 sets of 5, a set of 3, and a set of 8 with set #3's weight. Then dips, bb curls, and bb tricep extensions. Weekly progression is the theme. I started very light post injury to allow a 6 month period to hopefully return to my pre-injury strength levels.
So pretty much each muscle winds up getting hit in some way 3 times per week right now.
Injury I presume was a bicep? torn? strained?
Tore my left bicep on 9/12/10. Complete distal bicep tear. Re-attachment surgery was done 9/16/10. Occured playing flag football a day after a powerlifting meet.
1/27/11
Squat
Bar x 8, 5
130 x 5
175 x 5
225 x 5
275 x 5
330 x 3
225 x 8
Bench
Bar x 5
70 x 5
100 x 5
125 x 5
155 x 5
185 x 3
125 x 8
Row
65 x 5
90 x 5
115 x 5
135 x 5
165 x 3
115 x 8
Dips
BW x 12, 9, 8
BB Curls
50 x 8 x 3
BB Tricep Extensions
70 x 8 x 3
15 minutes stretching
Like the strategy, raising up in a smart gradual way - can't go wrong bro.
1/31/11
I have the weights planned out Coke, all I have to do is lift them.
Squat
Bar x 8, 5
130 x 5
180 x 5
230 x 5
280 x 5
330 x 5
Bench
Bar x 5
75 x 5
100 x 5
130 x 5
155 x 5
185 x 5
Row
65 x 5
90 x 5
115 x 5
140 x 5
165 x 5
Weighted Hypers
+ 10 x 18, 12
Weighted decline Sit Ups
+ 5 x 12, 12, 10 , 8
15 minutes stretching
2/1/11
Squat
Bar x 8, 5
130 x 5
180 x 5
230 x 5 x 2
Incline
Bar x 5
85 x 5
110 x 5
130 x 5
155 x 5
Deads
210 x 5
270 x 5
325 x 5
385 x 5
Decline Sit Ups
3 x 18, 18, 12
Stretch 15 minutes
Those are nice workouts guy.