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OHP
110x8x4
2-3 min rest
sm. jr. w1d3
110x8x4
2-3 min rest
sm. jr. w1d3
Got the news I was hoping for with my 5 month check in with the surgeon. The essentially 8 rep weight maximum is gone. Can do anything that doesn't affect range of motion, as they don't want that under heavy load. So essentially anything with proper form so normal lifting lol (and yes, I clarified with the pt this is what she meant.)
Plan is to start lifting again Monday. I'll start with my 3x8 weights for press and bench from before coming home from college. Then being more aggressive with the weight increases and lowering the reps when I need to until I'm back at 3x5 and then slowing the increments to 3-5lbs/week.
Good training, Tekkno.
Dude your back is rounding on those squats. All the tension and arch you have at the beginning of the lift goes away as you descend. Your torsoe should remain rigid throughout the lift. Look at the screen cap of the first video, I think your pelvis should be rotated more anteriorly at the bottom.
I agree with ssdd. You're losing a lot of tension getting into the hole and you're back rounding. I'm by no means an expert but I got injured doing the same thing you are doing. We just want you stay healthy and keep getting strong man! Are these HB squats?
16/01/2015
Back Squat
5x20kg
5x45kg
3x60kg
2x70kg
1x80kg
2x87,5kg
3x87,5kg
SOHP
5x20kg
5x20kg
3x30kg
2x35kg
1x40kg
5x44,5kg
5x44,5kg
5x44,5kg
5x44,5kg
5x44,5kg
Deadlift
5x40kg
5x70kg
3x90kg
2x105kg
1x115kg
5x130,5kg (HG)
5x130,5kg (MG)
Notes:
The changes I made for this training session in regards to my squats are the following: I recorded all my sets and reps. I didn't squat as deep as usually. Lastly my focus was to stay as tight as possible and to descent as slow as possible. The results are promising(at least I think so )SOHP were ok. Deadlifts were fine too. My right bicep is still bothering me when I use mixed grip for my second working set. I included the two working sets from the squats and the last set from the deadlifts.
[YT]FoDvpa6QU1U[/YT]
From today. I didnt really want to go today but I got real pumped when I got there.1/18
SOHP:
105x6
115x6
120x6x2
115x6
105x6
Deadlift:
255x6
265x5x2
270x4x2
Front Squat:
155x4x4
155x8
Ab wheel:
3x10 from knees
1x5 partials from feet
Superset:
A) EZ bar LTEs: 50 3x10
B) DB curls: 25s 3x10
SOHP 100 5x5
Tuesday, 1/20/15
Morning weight- 176.4 (Nice to see a lot of bloat coming off as I get done with the sweets)
Strict overhead Press 65x8 and 85x8 for warmups, 3x5 @ 115lbs for work. Warmups felt easy, so I jumped to the 35s on each side and was pleasantly surprised that it felt good.
Pull-ups burnout- 10,6,4 This sucked. Aw well
Bench assistance- 8 reps @ 135, 3x5 @205
Pendlay barbell row- 5 reps @ 115. 3x5 @145
Did some shoulder stabilty work from rehab as well
A 6 rep max of 115 is a 135 one rep max on the calculator KT. I think I could also do an actual max next week if needed. But in fairness sake, can I get my max changed to 135? I didn't get stronger from those 2 hungover dumbell sessions in the hotel, and probably shouldn't have posted them as they were poor indicators at all. I could have gotten 7 or 8 no problem on my first set of 115, so 135 would be the low end of what I could actually do.
Love the Av! I hope the rest of the Team get Hydra-related Avatars as well.:icon_chee
When am I able to get an avatar? Is it yellow belt? Because I miss having one and i'd be keen to throw down a sweet winter soldier Av.