Boring But Big For Rehab and Beyond!

[jshep]

So I am going to use the 531 boring but big to come back from a torn meniscus which lead to a 2 month break from lifting. I have had some good success with the normal 531 with Olympic lifting added in, in the past so I have decided to use this to get my leg back to normal. This time I am going to leave out the oly lifting and just follow the program as he lays it out... at least for the 3 month boring but big challenge. I am going to try my best the record everything here so I have a record and to keep me from straying off track.

I will use some lower then actual maxes to start out because I have not been lifting much for the last couple of months and I never lifted for high reps so my endurance is shit.

Bench max- 300 (Was 335 two months ago)
Press max- 175 (Was 200 two months ago)
Squat max- 300 (Was 415 two months ago)
Deadlift max- 300 (Was 440 two months ago)

Day 1
Bench:
195x5
210x5
225x5+ (11) no spotter
150 5x10
5x5:
Pull ups
Ring dips
5x10
sit ups

 

[jshep]

Day 2
Squat 5x5 195
5x5 210
5x5 225 didn't do any extra being this was the first squatting I have done in months. They felt good though and I could have done a lot more
5x10 150
5x10 curls and sit ups

 

[jshep]

Day 3
Max press- 175

115x5
125x5
130x5+(7) Felt pretty weak on these
5x10 90
pull ups, rows 5x5
sit ups 5x10

 

[jshep]

Deadlift max= 300
195x5
210x5
225x5+ 15 had a lot more but didn't want to push it too much.
150 5x10
Dips 5x5
Abs and curls 5x10

 

[jshep]

Realized i messed up the percentages on the first week... oh well

bench:
210x3
240x3
270x3+ 5
5x10 @ 155 (to lazy to make 150)
5x5 pull ups and ring dips
5x10 situps

 

[jshep]

Squat:
210x3
240x3
270x3+ 5 (had more but didn't want to push it)
5x10 @ 155
5x10 situps and curls

 

[jshep]

Press
120x3
140x3
160x3+(4) Felt pretty weak on these
5x10 95
pull ups 5x5, rows 5x10
sit ups 5x10

 

[jshep]

Deadlift
210x5
240x5
275x5+ 10 had a lot more but didn't want to push it too much.
155 5x10
Dips 5x6
Abs and curls 5x10

 

[jshep]

bench:
225x5
255x3
285x1+ 3
5x10 @ 155
5x5 pull ups
ring dips 5x6
5x10 situps

 

[jshep]

Squat:
225x5
255x3
285x1+ 5
5x10 @ 155
5x10 situps and curls

 

[jshep]

Press
130x5
150x3
165x1+(4)
2x10 95
pull ups 2x5, rows 2x10
sit ups 2x10

Ran short on time any only completed 2 of the 5 sets on assistance.

 

[jshep]

Deadlift
225x5
255x3
285x1+ 10
155 5x10
Dips 5x7
Abs and curls 5x10

 

[LZD]

Great work in here. I'm using 531 as well. How is the rehab going?

 

[jshep]

Great work in here. I'm using 531 as well. How is the rehab going?

Its going good, its one of those things thats kind of tough because it does not affect my day to day life. I can walk and jog and move around fine I just dont have full strength or confidence in it right now. I really like oly lifting but i am trying to stay away from it for a while to let everything get back to normal.

Hows 531 working for you? I have had really good success with it over the last year or two. It defiantly got me stronger then I had ever been, especially in the squat and deadlift.

 

[jshep]

New cycle
bench max= 305:
200x5
230x5
260x5+ 7
5x10 @ 185 (suprised how easy this felt)
5x6 pull ups
ring dips 5x5
5x10 situps

 

[jshep]

Max 310
Squat 200x5
235x5
265x5+ 7 still not pushing the squat
5x10 155 FS
5x10 curls and sit ups

 

[jshep]

Max press- 180

120x5
140x5
155x5+(6) strained my neck/back on the last rep
5x10 110
pull ups, rows 5x5
sit ups 5x10

only finished two sets of accessory work due to neck/back

 

[jshep]

1000m row
Deadlift max= 310
205x5
235x5
265x5+ 15
185 5x10
Dips 5x8
Abs and curls 5x10
1000m row

 

[jshep]

bench max= 305:
215x3
245x3
275x3+ 4 no spotter
5x10 @ 185
5x6 pull ups
ring dips 5x5
5x10 situps

 

[jshep]

Squat:
220x3
250x3
280x3+ 7
FS 5x10 @ 155
5x10 situps and curls