Recovery Week 7

Day 1 (Wednesday, 5/11/11)

Deadlift (suit bottoms and belt)
2x10x135
5x185
5x225
3x265
3x305
4x3x345 (skipped 5th set, back tight)

Bulgarian Split Squat
8xBW
8x25's
6x40's
6x60's
3x5x75s

NG Pullups
1x6
4x5

Ab Wheel
5x8

Band standing scapular retraction
5x10xmm

Hip Adduction
10x115
2x10x135
10x130

Comments: My back felt tight going in so I was happy to hit my weight for the day, even if I had to cut a set.  What really made me happy is that after 3 Ibuprofen and a 5 cycle contrast shower (1 minute hot, 30 seconds cold) my back felt pretty darn good.  If I can continue recovering my back pretty fast after it feels crappy this is a really good sign that I'm on the upswing.  I'm going to slowly progress to 5 sets of 6 on pull-ups.

I thought the suit bottoms would protect my hip flexor and in turn be good for my back . . . I don't think this is the case.



Day 2 (Friday, 5/13/11)

Fat Bar Bench
3x180
2x210
1x240
1x260
1x270
1x280
3x225

Step-ups
8xBW
6x25s
5x40's
3x5x55's

Incline Bench
3x135
3x150
3x165
3x170

Dragon Flags
3x5

Reverse Hypers
4x10

Pendlay Rows
5x135
5x155
3x5x165

Bogart Pulldowns
12x100
3x12x110

Band Face Pulls
4x12xlight

Comments: Good day, and back felt good going into it and during.  Had a decent end to my first max day of a 3 week cycle (on fat bar bench).  I think unweighted reverse hypers might be one of the answers to my back.



Day 3 (Sunday, 5/15/11)

Squat (belt)
3x5xbar
2x10x95
2x5x135
5x185
5x225
5x255
3x5x285

Box Squat (belt)
5x135
3x185
3x225
3x275
3x3x315

Bench
3x135
3x165
3x3x195
3x215
3x225
3x235

NG Pullups
4x3x+20

Seated Cable Rows
10x115
10x125
10x135
10x145

Dips
5xBW
5x+20
5x+50
5x+75

Comments: Very good day.  Low back handled the squats quite well.  I learned the tighter my core is, the easier squats feel on my low back, go figure!  Hopefully I can put together a solid week next week.

Recovery Week 6

Day 1 (Wednesday, 5/4/11)

Deadlift (50 Viking suit bottoms, no belt)
2x10x135
5x185
3x225
3x265
5x3x305

DB Bulgarian split squat
8xBW
8x25's
8x45's
6x60's
3x6x70's

NG Pullups
5x5

Ab Wheel
5x6

Bat Wings
5x5x30's

Hip Adduction
10x110
10x130
10x150
8x135

Comments: Deadlifts felt reasonable today.  Back didn't feel perfect, but good enough to do the work.  I am really hammering stretching, mobility work, and soft tissue stuff.  If things don't improve pretty dramatically I'll start Active Release next week if possible.




Day 2 (Friday, 5/6/11)

Fat Bar Bench
3x180
3x210
3x230
3x240
5x195

DB Step-ups
8xBW
6x25's
5x40's
3x5x50's

Pull-throughs
10x110
10x150
10x190
4x10x225

Incline Bench
3x5x135

Pendlay Rows
5x135
5x145
5x155
2x5x165

Bogart Pulldowns
8x110
8x120
8x130
7x140
8x120

Face Pulls
3x12xlight

Comments: Bench didn't feel great today so I played it a bit conservative.  Next week is 1 rep max week, and I don't want to exceed my recovery, especially this early in the cycle.  I was pretty stressed out about giving a 10 minute presentation today, so that could have played a role in not feeling so great on bench.

I was glad I felt up to doing some lower body accessory work on this day unlike last week.  Progress.




Day 3 (Sunday, 5/8/11)

Squat (belt)
2x15xbar
2x5x95
5x135
5x185
5x225
3x5x255

Box Squat (parallel) [belt]
5x135
3x185
3x225
3x265
3x3x295

Speed Bench
3x135
3x165
5x3x195

NG Pullups
6x3x+15

Dips
5xBW
5x+25
3x5x+50

Seated Cable Rows
10x110
10x120
10x130
10x140

Pallof Press
3x5x60 (5 sec. hold, 5 each side)

DB Zottman Curls
8x20's
2x8x30's

Comments: Squats felt pretty shitty warming up.  So I stretched my hip flexors some more and did a couple of pelvic rotation "corrections" and heard a couple of pops.  I then realized I was having a difficult time getting really tight with 95 pounds on the bar.  So I threw a belt on, tightened it as though I was taking a max, and things felt quite a bit better after that. 

I was able to do heavier weights this week on squats and more volume with less discomfort.  I am on the right track.  Overall this was a pretty good week, but I couldn't have done a whole lot more lower body work.  Going to keep after the rehab and possibly start working with an active release person within the next few days. 

Recovery Week 5

Day 1 (Wednesday, 4/27/11)

Deadlift
3x5x135
2x5x185
2x5x225
3x5x265

Bulgarian split squat
8xBW
8x25's
6x45's
6x55's
3x6x65's

Ab wheel
6x6

NG Pullups
5x5

Bat wings
5x5x25s

Comments: Going to slowly progress squat and deadlift over the next few weeks and hopefully my back will be fully recovered by the time I get back into heavier weights.  If this works out I should be prepared for the August meet, here's to hoping.

Didn't feel particularly good after deadlifts.  Rightside of the back hurt pretty good.  I took this first deadlift workout back in 19 days for granted and didn't warm-up particularly well and did slow eccentrics trying to give the low back a training effect.  Will change my approach as needed.




Day 2 (Friday, 4/29/11)

Fat Bar Bench
5x170
5x190
5x210
5x225
4x235 (slight spot on 5th)
8x190

Incline Bench
8x115
8x125
7x125

Squat
bunch of work w/bar

Bogart Pulldowns
8x100
8x110
8x120
8x130
7x140
7x130

Band Face Pulls
4x10xlight

Comments: Low back was still fairly sore from Wednesday's deadlift workout.  My bench work capacity is pathetic.  After a couple of max effort sets my incline bench was absolute crap.  This needs to change.



Day 3 (Sunday, 5/1/11)

Squat
2x5xbar
2x10x95
5x135
5x185
2x5x225

Box Squat (parallel)
3x135
3x185
3x225
2x3x265

Speed Bench
3x135
3x165
3x185
3x3x195

Dips
5xBW
5x+15
5x+30
5x+50

NG Pullups
5x3x+15

Seated Cable Row
6x130
6x150
6x160
5x170
2x8x150

Pallof Press
2x5x70 (5 sec. hold, 5 each direction)

Reverse BB Curls
8x55
8x65
5x65

Comments: Squats felt fairly shitty but after doing some mobility work from youtube.com/user/sanfranciscocrossfit I felt quite a bit better.  Overall a decent week of training coming back from no squatting or deadlifting for 2+ weeks.  This is going to take a lot of patience!
 

Inspiration

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:

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.

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

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.