I know my back injury wasn't serious and that I will be back in full force before long. But a little inspiration never hurts:
Tuesday, April 26, 2011
Sunday, April 24, 2011
Recovery Week 4
Day 1 (Wednesday, 4/20/11)
Bench
5x145 (50%)
2x4x170 (60%)
2x3x200 (70%)
5x3x215 (75%)
DB Bulgarian Split Squat
8xBW
6x20's
6x40's
6x50's
5x60's
Bench w/ 2 stops
5x130 (45%)
5x155 (55%)
3x4x185 (65%)
3x185 (missed 4th)
DB Flyes
5x10x20
Bat Wings (Dan John)
4x5x20's
Pull-throughs
15x100
15x130
15x160
15x180
15x200
NG Pullups
5x5
Ab wheel
4x8
Comments: So I had planned on doing a 10 week raw Sheiko bench program. I had everything written up and after benching my shoulder hurt like hell, the weights moved like shit, and although I probably wasn't completely recovered from my max testing, I could tell this wasn't a good idea. I have had some success with fairly high volume bench, but not as much volume as Sheiko. So I'm trying to figure out what is next, it will take me a few days to recover from this bench workout though.
The lower body stuff went well. It was enough get me sore but didn't bother my back at all. Day by day.
Day 2 (Friday, 4/22/11)
DB Step-ups
5xBW
5x20's
5x30's
2x5x40's
Romanian Deadlift
8x135
8x185
8x225
8x275 (some instability and pain on eccentric)
Stability Ball Pikes
4x10
Stability Ball Pushups
3x8
Bogart Pulldowns
10x100
10x120
10x130
10x120
8x120
Bat Wings
5x5x20's
Band Face Pulls
5x10xlight
Hip Adduction
10x110
10x125
10x140
10x150
10x160
Comments: I understand my back injury a bit more now. The eccentric bothered my back on Romanian deadlifts, and come to think of it, my back has also hurt during the eccentric of squats and dragon flags. Romanian deadlifts will likely be an important indicator exercise. I won't begin to push squats and deadlifts until I get near PR levels (5x385) on RDL's without pain.
Although I went a bit too heavy on RDL's, my back felt decent by Saturday and good by Sunday. I think there is less ego when it comes to accessory exercises and so I have an easier time stopping when it is intelligent to do so.
Day 3 (Sunday, 4/24/11)
Bulgarian Split Squats
8xBW
6x20's
6x40's
6x50's
2x6x60's
Close Grip Pause Bench
5x135
5x165
5x185
5x195
5x205
5x215
Dips
8xBW
8x+15lb
Pull-throughs
10x130
10x160
10x190
10x210
3x10x225
NG Pullups
4x3x+15lb
Dragon Flags
4x5
Seated Cable Rows
6x130
6x145
8x160
10x140
Reverse BB Curls
10x55
6x65
Comments: I have succeeded in the "don't squat or deadlift for two weeks challenge." I hated it, but I think it will be for the best. I was able to get some decent lower body work in this week, hopefully next week can be a bit more productive.
I wanted to work up to a close grip bench with a rep left in the tank. I was hoping to get to 205, and was pleasantly surprised that I hit 215. I'll be starting a Westside inspired bench program next week, will see how it goes.
While I am looking at a meet August 14, I want to be very conservative over the next few weeks. If I can't do the meet, I want it to be because I had to be too conservative in my training and hold myself back rather than because I pushed things too hard, too fast and injured myself, further delaying progress.
Bench
5x145 (50%)
2x4x170 (60%)
2x3x200 (70%)
5x3x215 (75%)
DB Bulgarian Split Squat
8xBW
6x20's
6x40's
6x50's
5x60's
Bench w/ 2 stops
5x130 (45%)
5x155 (55%)
3x4x185 (65%)
3x185 (missed 4th)
DB Flyes
5x10x20
Bat Wings (Dan John)
4x5x20's
Pull-throughs
15x100
15x130
15x160
15x180
15x200
NG Pullups
5x5
Ab wheel
4x8
Comments: So I had planned on doing a 10 week raw Sheiko bench program. I had everything written up and after benching my shoulder hurt like hell, the weights moved like shit, and although I probably wasn't completely recovered from my max testing, I could tell this wasn't a good idea. I have had some success with fairly high volume bench, but not as much volume as Sheiko. So I'm trying to figure out what is next, it will take me a few days to recover from this bench workout though.
The lower body stuff went well. It was enough get me sore but didn't bother my back at all. Day by day.
Day 2 (Friday, 4/22/11)
DB Step-ups
5xBW
5x20's
5x30's
2x5x40's
Romanian Deadlift
8x135
8x185
8x225
8x275 (some instability and pain on eccentric)
Stability Ball Pikes
4x10
Stability Ball Pushups
3x8
Bogart Pulldowns
10x100
10x120
10x130
10x120
8x120
Bat Wings
5x5x20's
Band Face Pulls
5x10xlight
Hip Adduction
10x110
10x125
10x140
10x150
10x160
Comments: I understand my back injury a bit more now. The eccentric bothered my back on Romanian deadlifts, and come to think of it, my back has also hurt during the eccentric of squats and dragon flags. Romanian deadlifts will likely be an important indicator exercise. I won't begin to push squats and deadlifts until I get near PR levels (5x385) on RDL's without pain.
Although I went a bit too heavy on RDL's, my back felt decent by Saturday and good by Sunday. I think there is less ego when it comes to accessory exercises and so I have an easier time stopping when it is intelligent to do so.
Day 3 (Sunday, 4/24/11)
Bulgarian Split Squats
8xBW
6x20's
6x40's
6x50's
2x6x60's
Close Grip Pause Bench
5x135
5x165
5x185
5x195
5x205
5x215
Dips
8xBW
8x+15lb
Pull-throughs
10x130
10x160
10x190
10x210
3x10x225
NG Pullups
4x3x+15lb
Dragon Flags
4x5
Seated Cable Rows
6x130
6x145
8x160
10x140
Reverse BB Curls
10x55
6x65
Comments: I have succeeded in the "don't squat or deadlift for two weeks challenge." I hated it, but I think it will be for the best. I was able to get some decent lower body work in this week, hopefully next week can be a bit more productive.
I wanted to work up to a close grip bench with a rep left in the tank. I was hoping to get to 205, and was pleasantly surprised that I hit 215. I'll be starting a Westside inspired bench program next week, will see how it goes.
While I am looking at a meet August 14, I want to be very conservative over the next few weeks. If I can't do the meet, I want it to be because I had to be too conservative in my training and hold myself back rather than because I pushed things too hard, too fast and injured myself, further delaying progress.
Recovery Week 3
Day 1 (Wednesday, 4/13/11)
Squat
2x5x185
2x5x225
2x5x275 (back didn't feel quite right on 2nd set here)
2x5x315 (tweaked back on last set)
Bench
4x135
2x165
3x1x185
Reverse Hypers
3x8
Comments: I wanted to do at least what I had done a week ago on squat and that turned out to be a bad idea. Coming back from an injury I can't have rigid plans, and I paid for it. Over the next couple of days after this workout my back really tightened up. I went to a sports medicine doctor and found out that it is likely a muscular issue, not a disc issue, and my pelvis was rotated a bit (left hip higher than right) when lying down. I decided to take 2 weeks off from squat and deadlift and see where I end up from that. Focus on accessory work for a bit.
Day 2 (Friday, 4/15/11)
Bench (raw max testing)
3x135
3x165
2x195
1x215
1x235
1x255
1x270
1x280
1x285 (10 pound PR)
NG Pullups
5x5
Seated Cable Rows
6x120
6x140
6x150
3x6x160
Ab Wheel
4x6
DB Fly EQI
20lbx75 sec.
Comments:Was glad to get a 10 pound PR on bench. If I could get to 315 by the end of the year I would be quite pleased. Back feels a bit better after getting some adjustments from a physical therapist to get my pelvis back in alignment, but it is still very tight.
Day 3 (Sunday, 4/17/11)
DB Bulgarian Split Squat
8xBW
6x20's
6x30's
6x40's
2x5x50's
NG DB Bench
4x10x50's
Inverted Rows
4x8
Ab Wheel
4x6
Band Face Pulls
4x10xlight
Reverse BB Curls
10x45
8x55
2x8x65
10x55
Hip Adduction
10x110
10x120
10x130
10x140
Comments: I felt good enough to do a little bit of lower body accessory. I really miss pushing the squat and deadlift, but I care a lot more about what I can do in 2 years than in 2 months.
Friday, Bench raw max test
http://www.youtube.com/watch?v=1CniSYWk2Gw
Squat
2x5x185
2x5x225
2x5x275 (back didn't feel quite right on 2nd set here)
2x5x315 (tweaked back on last set)
Bench
4x135
2x165
3x1x185
Reverse Hypers
3x8
Comments: I wanted to do at least what I had done a week ago on squat and that turned out to be a bad idea. Coming back from an injury I can't have rigid plans, and I paid for it. Over the next couple of days after this workout my back really tightened up. I went to a sports medicine doctor and found out that it is likely a muscular issue, not a disc issue, and my pelvis was rotated a bit (left hip higher than right) when lying down. I decided to take 2 weeks off from squat and deadlift and see where I end up from that. Focus on accessory work for a bit.
Day 2 (Friday, 4/15/11)
Bench (raw max testing)
3x135
3x165
2x195
1x215
1x235
1x255
1x270
1x280
1x285 (10 pound PR)
NG Pullups
5x5
Seated Cable Rows
6x120
6x140
6x150
3x6x160
Ab Wheel
4x6
DB Fly EQI
20lbx75 sec.
Comments:Was glad to get a 10 pound PR on bench. If I could get to 315 by the end of the year I would be quite pleased. Back feels a bit better after getting some adjustments from a physical therapist to get my pelvis back in alignment, but it is still very tight.
Day 3 (Sunday, 4/17/11)
DB Bulgarian Split Squat
8xBW
6x20's
6x30's
6x40's
2x5x50's
NG DB Bench
4x10x50's
Inverted Rows
4x8
Ab Wheel
4x6
Band Face Pulls
4x10xlight
Reverse BB Curls
10x45
8x55
2x8x65
10x55
Hip Adduction
10x110
10x120
10x130
10x140
Comments: I felt good enough to do a little bit of lower body accessory. I really miss pushing the squat and deadlift, but I care a lot more about what I can do in 2 years than in 2 months.
Friday, Bench raw max test
http://www.youtube.com/watch?v=1CniSYWk2Gw
Wednesday, April 6, 2011
Recovery Week 2
Day 1 (Wednesday, 4/6/11)
Squat
2x5x135
2x5x225
2x5x275 [added belt]
3x5x315
Bench
3x195
2x215
1x235
4x1x245 (89%) [last set after holds]
~8 sec. holds
1x275
1x295
NG Pullups
4x5
Hanging Leg Raises
3x5
Seated Cable Rows
6x110
6x130
6x140
6x150
6x140
2x6x130
Ab wheel
3x5
DB Fly EQI
25lbx60sec.
Comments: Back felt ready for a little weight and I was happy to put 315 on the bar. After the accessory work my back felt a little tight, but I don't think I overdid it today. I'll find out tomorrow though. Very eager to see what I can do with deadlift on Friday.
Did a bit more on bench than I had planned but it seemed to be the right amount of work. Will start tapering for my 4/15 raw test now.
Day 2 (Friday, 4/8/11)
Deadlift
2x5x135
2x5x225
5x275
5x315
5x365
5x405
5x425
Bench
4x135
3x165
2x195
4x2x220 (80%)
Abs on GHR
4x8
Bogart Pulldowns
10x100
10x110
10x120
2x10x110
Band Face Pulls
5x10xlight
Hip Adduction
10x110
10x120
10x130
10x120
Comments: Tried abs on the ghr for the first time today. Some guys were doing it and I've become interested in trying some new ab movements since the injury. Anyway, a controlled eccentric on these was very challenging for me, so I plan on throwing these in over the next few weeks.
Deadlifts went a fair amount better than I expected today, on the comeback trail now.
Day 3 (Sunday, 4/10/11)
Bench
5x135
4x165
3x185
4x3x205 (75%)
Front Squat (straps)
5x135
2x5x185
3x5x225
2x3x255
NG Pullups
5x3x+15lb
Front Plank
3x60 sec.
Reverse BB Curls
10x55
3x8x65
Comments: Did a little more on bench than planned because I had good bar speed. Only one more session before I test.
I planned on back squatting today and got up to 225 and the low back just didn't like it. I wanted to get some decent work in and front squats worked fine, good deal. They were a whole lot harder than I remember, the stability was challenging, and my legs felt lethargic.
I tried dragon flags and hanging leg raises for a set each before realizing that my back didn't appreciate either one of them, so I did some ab planks.
Would like to get a little more work in next week for squat/deadlift and hopefully a solid raw bench test day. I'll keep doing all my mobility work, it is definitely helping the back.
Squat
2x5x135
2x5x225
2x5x275 [added belt]
3x5x315
Bench
3x195
2x215
1x235
4x1x245 (89%) [last set after holds]
~8 sec. holds
1x275
1x295
NG Pullups
4x5
Hanging Leg Raises
3x5
Seated Cable Rows
6x110
6x130
6x140
6x150
6x140
2x6x130
Ab wheel
3x5
DB Fly EQI
25lbx60sec.
Comments: Back felt ready for a little weight and I was happy to put 315 on the bar. After the accessory work my back felt a little tight, but I don't think I overdid it today. I'll find out tomorrow though. Very eager to see what I can do with deadlift on Friday.
Did a bit more on bench than I had planned but it seemed to be the right amount of work. Will start tapering for my 4/15 raw test now.
Day 2 (Friday, 4/8/11)
Deadlift
2x5x135
2x5x225
5x275
5x315
5x365
5x405
5x425
Bench
4x135
3x165
2x195
4x2x220 (80%)
Abs on GHR
4x8
Bogart Pulldowns
10x100
10x110
10x120
2x10x110
Band Face Pulls
5x10xlight
Hip Adduction
10x110
10x120
10x130
10x120
Comments: Tried abs on the ghr for the first time today. Some guys were doing it and I've become interested in trying some new ab movements since the injury. Anyway, a controlled eccentric on these was very challenging for me, so I plan on throwing these in over the next few weeks.
Deadlifts went a fair amount better than I expected today, on the comeback trail now.
Day 3 (Sunday, 4/10/11)
Bench
5x135
4x165
3x185
4x3x205 (75%)
Front Squat (straps)
5x135
2x5x185
3x5x225
2x3x255
NG Pullups
5x3x+15lb
Front Plank
3x60 sec.
Reverse BB Curls
10x55
3x8x65
Comments: Did a little more on bench than planned because I had good bar speed. Only one more session before I test.
I planned on back squatting today and got up to 225 and the low back just didn't like it. I wanted to get some decent work in and front squats worked fine, good deal. They were a whole lot harder than I remember, the stability was challenging, and my legs felt lethargic.
I tried dragon flags and hanging leg raises for a set each before realizing that my back didn't appreciate either one of them, so I did some ab planks.
Would like to get a little more work in next week for squat/deadlift and hopefully a solid raw bench test day. I'll keep doing all my mobility work, it is definitely helping the back.
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