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.