Decided to move my progress log to here. Anyways, best deadlift before injury was 325◊2 and best squat was 245◊5 low bar, and I did a box squat style once and I easily did 265◊3 since it was my first time actually doing them, best bench max performed alone so far was in early December for 235 and I did 245 about a week ago where the guy touched it a little but I knew I had it. Will start deadlifting/squatting soon after I get my SI joints mobilized, which happened from front squatting with too wide of a stance, causing my hips to shake (the weight wasn't too heavy) in June. I am 6 2' or 6 3' and I weigh about 190 right now. Currently train at a World Gym.
My current bench training is composed of a ME day where I work above 90% for sets and a RE day where I try to get in reps ranging from 5-8. Today was a RE day.
CGFP (first time doing these) 185 lbs 7 sets 5 reps a set
RGBP (regular grip, pinkies on rings) 185 1 set 5 reps
Half ROM UWGBP (hands 1 cm away from ends of rack) 185 lbs
Sets and reps:
Shoulders supersetted for 3 sets 7 reps a set each exercise, did 6 reps on the last superset for FRs and SRs:
Front Raises: 25 lbs
Side raises: 20 lbs
Rear delt rows: 35 lbs
Prehab: Tri ext. 40 lbs on heavy cable 4 sets 21 reps a set
Will do legs with machines tomorrow and some back training.
Last edited by Murderous; 01-06-2012 at 06:25 AM.
Did grip and legs today, also got the x rays on my hip, have to wait 3-5 BD's until doc's office gets it to I could get a referral to a PT/chiro.
Gripper+ #1 band choked around the top
4 sets 10 reps each arm
Tri. ext. rope dome pinch holds 60 lbs on easy cable
4 sets about 23 seconds hold a set for each arm
Leg Curls 80 lbs 6 sets 15 reps a set
Leg extensions 90 lbs 7 sets 25-26 reps a set.
Had about 1 1/2 hours to train so I worked up to a max but I was so focused I forgot to do the valsalva manuever (learned it only about three weeks ago so still trying to ingrain it in my conscience)
235◊1 hit this in early december
245- m Chest was giving out so most of next week's training will be chest work.
Maybe 250 next week, progressing since I hit 235 in early december has been difficult as I haven't been able to train on time these past few weeks.
On the rest of the exercises I wasn't able to rest as long as I normally do so it was difficult to try to hit the same amount of reps each set.
UWGBP: 215 1 set 2 reps
205 5 sets 3, 2, 3, 2, 1 had another one on this set but wanted to be safe
CGFP: 190 lbs 4 sets 5, 3, 3, 2 was losing my stability here, can't get both arms to touch the floor evenly at the same time
Will finish off the rest of the upper body now that I am at home with my bands and light adjustable dumb bells.
Was lazy to post my workouts but this is the rest of the workout posted above this post:
Supersetted for 5 sets:
FR's 20 lb DB 6, 6, 8, 8, 6
SR's 15 lb DB 8, 8, 8, 8, 5
RDR's 25 lb DB 12, 12, 12, 12, 12
Rows with two #1 bands same reps each lat
10, 10, 10, 10, 10, 12, 11 10, 10, 10
Face Pulls with bands one #1 band each hand 7 sets
7, 7, 7, 7, 7, 8, 6
Gripper +doubled #1 band at top:
10 sets same reps each hand
6, 6, 6, 6, 6, 6, 6, 6, 6, 5
Situps+ 5 lbs held behind neck, was already tired so I didn't do my best with situps in this session:
4 sets done slowly with the back kept straight
21, 20, 11, 7
Done at school last thursday:
4 sets 6 reps a set on each arm
Hex dumb bell pinch grip holds"
20 lbs 1 set 40-50 seconds each hand
25 for 3 sets 22-32 seconds hold a set
Cross gripped hex dumb bell holds
45+25+doubled #1 band 25-30 seconds each arm for the first set
45+35+doubled #1 band 25-30 second hold on first set, 22-25 second hold on second set.
Randomly started dipping with two #1 bands on my back for 13-16 reps on the first set, and 13 reps on the second set. Left tricep tendon area started feeling weird from messing with my elbows on the school bench press machine 2 days before so I've been doing some work to rehab it.
Thought I'll start posting here again.
Did a full training session with squats for the first time in ten months since my injury. I only had 95 lbs since my form needs to be reworked again. Hurt my left hand from deadlifting for the first time in 10 months last week, too much weight to begin with but I did 205 for 6 for a set without a warm up, I gripped the bar as if I was going to bench press and so the bar was shaking my metacarpals and carpals so a metacarpal in my left hand was hurt, wasn't broken, but may take days more or maybe a week to heal.
Did abs, back, and some of the lower body today:
Cable Crunches 120 lbs (heavy cable) 5 sets 10+ reps a set, 8 reps on last set
Side planks feet elevated about 8 in above floor 30+ s hold a set 3 sets each side
DB Rows 65 lb 7 sets 6 reps each side
Cable one handed high pulls (for traps mostly) 90 lbs (heavy cable) 3 sets 7 reps a set each trap.
GHR imitation machine (does the same thing, but way easier) 25 lb added 3 sets 10+ reps a set, was going for more lower back and hams here than glutes.
Last workout hurt my left hand more, it feels way better now though, may need a week's worth of time to let it heal completely.
One handed deadlifts (right hand) 135 5 sets Did around 8 reps for the first two sets, about 4-6 on last two and two on the last set. All the grip training I used to do paid off. I could've gone heavier with 135 one-handed but I just came off both SI joint injuries so I'm taking it slow to work my way back up where I left off.
High bar Squats with the shiny rogue power bar, 115 Did 4 sets 10+ reps on first set, 8+ reps on last three sets.
Glute Ham Raise imitation machine with a 25 lb plate, went deep each rep with a fully arched back (lumbar and thoracic) 5 sets, Did 15+ reps on first three sets, about 10 reps on last two sets.
Front Squats: 115 lbs ATG 3 sets 5 reps a set, was still easy.
Stretched the hips, glutes, and hams.
Will write down the correct reps next time around...
Worked out today, just one handed deadlifts and light high bar squats again.
One-handed (right handed) deadlifts (no chalk/straps/hook grip, I had just a OH grip with my small hands)
1◊2 (didn't grip it good), 2◊6, 3◊4, 4◊6
High bar squats all below parallel
1◊6, 2◊6, 3◊6, 4◊6, 5◊6
Stretched hamstrings 40+ seconds per set 4 sets each leg.
Was pretty much it as I didn't have a lot of time. Sadly, I will start doing low-volume workouts to work around my school schedule.
Workout from last week:
Cable crunches (deep) heavy cable 110 lbs
3 sets 12 slow reps a set supersetted with elevated sid planks, 30+ second hold each side
Isolated holds with upper body and legs up, only glutes touching floor
1 set 30+ s hold +5 lbs
2 sets 20+ s holds (bodyweight)
Today I couldn't squat as I stretched my hamstrings vigorously, did leg extensions though.
Leg extensions 50 lbs
4 sets 30 reps a set
Good prehab, my knees can't keep up with my regained strength so I have to work a lot on knee conditioning.
Metacarpal doesn't hurt much anymore, maybe a couple more weeks until I start off light with the BP.
Benched for the first time in four months with 95 lbs for a lot of reps yesterday. Today I did 55 lb one hand rows with strict form and one hand facepulls with 70 lbs on the heavy cable. My benching form is decent but it is not dialed in yet so I will continue going light with my bench work. This will also give my hand more time to heal as I feel that benching 185 lbs will injure it again. I started doing cardio and it makes a world of difference! No longer do I lose my breath from walking up a flight of stairs. I hope to continue improving my cardio to the point where 3 minutes of rest from squats (as opposed to 5 mins) is enough time between sets.
My upper and mid back got bigger, way bigger than when I used to deadlift 300+. I am still rehabbing my SI joints so I'll probably start off deadlifts and squats again with less than a 100 lbs.
Benched again two days ago with 115 lbs. Technique is more solid but it still need more work. My glutes keeping getting stronger and I just have to continue doing this rehab work so I don't subluxate my SI joints again. My chest and triceps are coming back from benching. I OHP'd 65 for 6 or 7 reps a set two days ago too for sets so my shoulders develop normally. Going to keep up the cardio and sprint once in a while as it trains my quads and hamstrings well.