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