Nickp8's Road to Recovery

[nickp8]

1/20 Squats

Squats

135x12
185x12
225x10
275x5
315x22

Walking DB Lunges
4 trips w/ 50lbs. DB's

Back Raises
3x15

Leg strength is coming back, I was happy with this workout and the progress on my squat.

[Coke]

Leg strength is coming back, I was happy with this workout and the progress on my squat.

No doubt man, impressed with the squats and lunges.

[nickp8]

Thanks Coke. Hopefully I can reach my goal of 405x20 by June. Before my injury i did 405x12, so I think it is very reachable.

[Brian C]

Great session on the squats bud. 405x20 would be sick dude, but definately doable for you.

[nickp8]

Great session on the squats bud. 405x20 would be sick dude, but definately doable for you.

Thanks man. I think it is a reachable goal.

Military Press and Deadlift tonight, trying to hit a pressing PR, probably just gonna hit the prescribed reps on deadlift.

[nickp8]

1/23 Military Press/ Deadlift De-load

Mil. Press
barx20
95X12
135X10
165X5
195X3
225X5 Tied PR (did 6 but the last one was a push press)

Deadlift
135x15
225x10
315x5
365x5
385x5

DB Rows
100x10
100x20
100x30

DB Shrug/Plate Raise/DB Clean superset
150/45/25 3x10 (10reps on each)

Happy with the Military Press, DB Rows were easy, and that superset felt like hard f***in cardio

[Coke]

Killer stuff there man, holding it down.

[-JM-]

Hell of a Military Press Nick!

[Brian C]

Great millies bud. Push press counts too. My last 2 reps are usually accompanied with a little bounce in them. Its all good.

[KoSh]

225x5 for MP? Good lord.

My body hurts from reading that. Well done, sir!

[nickp8]

Killer stuff there man, holding it down.

Thanks Coke.

Hell of a Military Press Nick!

I'm trying that was extremely hard, it was a true 5 rep max

Great millies bud. Push press counts too. My last 2 reps are usually accompanied with a little bounce in them. Its all good.

Thanks Brian, that makes me feel better about it.

[nickp8]

225x5 for MP? Good lord.

My body hurts from reading that. Well done, sir!

Haha, thanks Kosh.

[nickp8]

1/25 Physical Therapy

Did all of the normal stuff and then I did box jumps, depth jumps, and jogged. This is the first time I have tried any of these since the injury. Everything went well the jumps were fine and I was able to jump and land evenly without favoring my bad ankle. Tonight I'm going to the football field and I am going to jog some more. My therpist said it would be ok to see how hard I can push off my bad ankle and hopefully I will be sprinting soon.

Bench tonight, probably going to finally deload considering I haven't in a while.

[Brian C]

That's great news about the leg Nick. How much cardio do you plan to add to your routine?

[nickp8]

That's great news about the leg Nick. How much cardio do you plan to add to your routine?

Thanks Brian. The only traditional cardio I will be doing is jogging, but once I can start sprinting I will stop jogging. I play football so you will see plyometrics, jumps, med ball throws and sled work in addition to the sprinting.

[nickp8]

1/25 Bench

Close Grip Bench
135x20
185x15
225x10
245x10
275x10 This was a half ass deload

DB Floor Press
100x10
100x10
100x10

Pull Ups
20
12
15
17

Barbell Push Ups (bench grip)
60
40 I get a pretty nasty pump from this

As you can tell I took it kind of easy, I should have went lighter on the bench because I felt real beat up. Went out and ran around a little last night it felt good but I can't push off my bad foot hard yet.

[Coke]

That's really not that light by normal standards, lol...these efforts do play a key role in the overall scheme of things. Glad to see you testing the bad foot out too.

[KoSh]

I've said it before and I'll say it again. You are an absolute monster. That's pretty much all I have to say...

[Tom Mutaffis]

Your DB rows are crazy strong...

405 x 20 squat would be huge. If you hit 405x12 in the past then you should be able to work your way up to it. Do you have any program in mind right now or just going to start hitting 20-reppers more frequently?

[nickp8]

That's really not that light by normal standards, lol...these efforts do play a key role in the overall scheme of things. Glad to see you testing the bad foot out too.

Thanks for the support Coke.

I've said it before and I'll say it again. You are an absolute monster. That's pretty much all I have to say...

Haha I don't know about that but thanks.

Your DB rows are crazy strong...

405 x 20 squat would be huge. If you hit 405x12 in the past then you should be able to work your way up to it. Do you have any program in mind right now or just going to start hitting 20-reppers more frequently?

Thanks for checking in Tom. I am going to continue to do 5/3/1 and every 5 rep day I am going to go for 20 reps, so once a month I will hit 20.

[nickp8]

1/28

Squats
135x15
225x8
315x6
365x6
405x3

Deadlift w/ bands (around 100lbs. at the bottom, no idea at the top)
135x5
225x5
315x3
405x1
425x1

Military Press
135x5
135x5
135x5

This was supposed to be a deload week. So next week will be a strict 5/3/1/ setup. My training maxes will be 340 for bench, 405 for squat, and 405 w/ the same band setup as above for deadlift.

For my deadlift my biggest problem is off the floor, so with the way I had this setup it is actually a 1 or 2 inch deficit with a lot of tension at the start. I need to learn to pull faster. My deadlift is so out of whack that even with all the tension building as I went up I was moving a lot faster. It looked like a max pull from the floor to a speed pull half way up.

[-JM-]

Nick sounds like you have it dialled in. Your progress is zipping along. Really inspiring mate.

[nickp8]

Nick sounds like you have it dialled in. Your progress is zipping along. Really inspiring mate.

Thanks for the comments Flynn. Although my progress hasn't been to bad, I feel like crap and the progress came to a halt. This is due to me wingin' it since I got back, so starting next week it will be back to strict percentages and deloads.

[Coke]

Way to roll, always in a nice groove and holding it steady no matter what.

[Brian C]

Im the same way, slow off the floor and speed sucks ass. Good stuff on the banded pulls.