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.