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Lifting for fun, Recovering from injury.

Discussion in 'Training Logs' started by rickdog, Jan 25, 2006.

  1. rickdog

    rickdog Purple Belt

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    Hey gents, Its been a while since I posted my workouts online. Heck, it's been a while since I've lifted consistently due to nagging injuries. I am busy with a new job in Real Estate but the work is a far cry from working for a moving company full time (trust me, it takes it's toll and helps with compounding injuries). Anyway, as many of you know, a little over a month ago I tore my pectarolis minor, so the doctor says. The pain is mostly gone and I am ready to start lifting again.

    I am not going to have a program set in stone. I want one day dedicated to Oly lifts and Squats, another day to Chest and tris, and the third day to be dedicated to Back, Hams, Traps and Bis. I will do some grip work on my days off. I will also be throwing in some ab work at the end of some of these workouts as I feel necessary. ( I hate working abs, but I know i have to.)

    1/25/06
    Clean and jerks
    135x3x3
    155x3
    185x1x1
    205x1x1

    Hang Cleans (Just took out the Jerk)
    225x1x5
    245x1x3
    255x1x1

    Front Squats (Butt to Grass)
    135x1x5
    185x1x5
    225x1x5
    275x1x1 I could have done more but I decided I wanted to save a bit for back squats

    Back Squats
    275x1x5
    315x1x5
    365x1x3
    405x1x1 Felt nice and easy, again, I dont want to push to hard as I am just coming back. I came out of the whole so fast that the wait actually bounced up off my shoulders onto my neck, which sucked a bit.
    315x1x5

    Finished off with some curls, which I am convinced help in grappling

    Neck, I laid on a bench, back down, with my head off the back and placed a 45lb plate on my head and did reps 45x5x10 then I would finish the rep by coming all the way up into a crunch postion, might as well kill 2 birds with one stone.

    Calves, just some seated raises. These (I am hoping) will help my Power Cleans.

    Anyway, that's it form here. Im working my way back up to where I was. Hopefully It won't take long. I actually did better than I expected.

    Please feel free to give me your thoughts, feedback, criticism, whatever. It will be much appreciated.

    God Bless and Thanks guys.
     
  2. rickdog

    rickdog Purple Belt

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    Another quick note:
    My cardio will be based on BJJ ( I am going to try out a new school this week, 2 weeks free). I will do bag work maybe one or 2 times per week and I will try to run sprints atleast once per week if not twice.

    My grip work will consist of plate pinches, The Infamout RT, and My COC 1 and 2.
     
  3. Diligent

    Diligent Blue Belt

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    Awesome, brother! I will be reading your log intently ... and also with amusement, in a sense that ... no matter how hard you train your so-called "grip", you will always have a girly-baby-man grip. Oh, yeah, uh, praise the Lord. :D
     
  4. rickdog

    rickdog Purple Belt

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    Listen, I will come out of retirement, and on my first attempt, bury you with the RT. Do you understand! I said DO YOU UNDERSTAND ME! Anyway, thanks for posting and I'm glad that you will be keeping me motivated.
     
  5. rickdog

    rickdog Purple Belt

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    1/26/06
    I don't normally like to lift two consecutive days but because of my busy scheduling and traveling from one place to another my options are limited.

    Today I worked my injured chest, I took it easy but I still felt very weak. I worked chest and tris and did some supplementary shrugs at the end.

    Incline press
    135x1x10
    185x1x5
    225x1x5 felt heavy dang it, this was easy pre injury, probably shouldn't have pushed it anyway
    185x1x8
    135x3x5 with 30 sec rest, did these dynamicaly

    Decline press (exercise i was injured on, felt very weak on these, felt awkward but i guess a month and half will do that to you
    135x1x10
    185x1x3
    225x1x2
    245x1x2
    255x1x1
    185x5x3 again, 30 second rest done dynamically

    tricep extentions x 4
    overhead extentions x4
    did a few dips for tris

    Shrugs want to get these good to help with Oly lifts
    135x1x15
    225x1x10
    315x1x8
    405x1x8
    Traps were a bit sore from doing cleans.

    Well thats it. The workout took about an hour and 10 I did not take much time between sets.

    Tommorow, I hope to have some time do some lite bag work and rest.

    Any suggestions would be appreciated. Thanks guys!
     
  6. rickdog

    rickdog Purple Belt

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    Took today off, sore as anything.. I will work my neck by doing bridges and work abs, but I will take it easy and that will be it for today.
     
  7. graedy

    graedy Brown Belt

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    Good to see you back. Your routines look like a lot of volume. How long do they take?
     
  8. rickdog

    rickdog Purple Belt

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    Surprisingly I am out of the gym in about 1 1/2 hours at the most. I normally take 30 second to 1 min rest between sets.
     
  9. graedy

    graedy Brown Belt

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    Wow! That sounds intense.
     
  10. Diligent

    Diligent Blue Belt

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    HA! You feel weak?! 405 squats and 255 decline for first time, post-injury? Dude, that's a lot of weight, esp. for a post-injury. Seriously, though, brother ... don't push it too hard too soon, y'know what I mean? Don't wanna see you get injured again, brother. Careful!:icon_chee
     
  11. rickdog

    rickdog Purple Belt

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    Thanks for the advice. I will try not to let my ego get in the way. That would be incredibly stupid at this point. Anyway, i'm heading off to the gym now. I will post my workoukt later.
    Thanks for the kind words guys.

    Graedy, it is intense. By the end of the workout I feel like puking. Although, I must say, my body is adapting a bit more each workout.
     
  12. TheNerdKing

    TheNerdKing <img src="http://img210.imageshack.us/img210/4586/

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    So hard. So very very hard.

    I've been having to physical hit myself on leg days to stop from moving some actual weight.

    That being said. It is worth it to get healthy.

    405 shugs? wtf? Can you actually do a real shrug with that much? I've never tried to shrug more than 275 because I always notice I start to put body english into it. Dunno why but I can't help it.
     
  13. rickdog

    rickdog Purple Belt

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    1/29/06
    Today I did a variety of lifts. I kind of go by how i'm feeling on that particular day. Anyway, here goes.

    Lat pulldowns x 5 sets

    Bent over Rows
    135x1x10
    225x1x5
    275x4x3 these were fairly strict reps.

    Overhead squats
    barx10
    95x5x5 I love these but they are definatly hard. I went all the way down on these

    Shrugs
    135x1x20
    225x1x12
    315x1x10
    405x1x8
    495x1x5

    Leg Curls
    5 sets x 6-10 reps

    hammer Curl and press
    45x5x5 these were supersetted with seated calve raises,

    Seated Calve raises,
    worked up to 4 plates x 8

    Finished with some neck bridges and stretching
    Total gym time 1 1/2 hours

    Now I will probably take 2 - 4 days off due to crazy work schedule. Maybe I will slip in some bag work on those off days.
     
  14. rickdog

    rickdog Purple Belt

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    Funny you ask about the shrugs. sometimes I lean forward a bit and pull but I actually had a powerlifter at my gym spot me today to see if I was doing clean reps and he said i used my full range of motion with no leg drive. On my set with 495 I did use some leg drive for my last 2 reps. I work my traps alot, hoping It will have some carryover to my deads and Oly lifting.

    Hope your injury heals up well. Let it rest, I had to let my chest rest for nearly 2 months and I know it was horrible. You will be better off in the long run.
     
  15. rickdog

    rickdog Purple Belt

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    My traps are absolutely burnt today. I will do some lite, and I mean lite bag work today, just to break a sweat but that is it. Also maybe some skipping rope but nothing more. I have today off so I figure I better get in the workouts while I can. If anything exciting happens, I will fill you in later.
     
  16. rickdog

    rickdog Purple Belt

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    Well now that my pec is almost 100% I managed to reinjure my back on Tuesday night. I got in a car accident and was spun around twice on the second time around coliding again with the same car. Hopefully this is just a temporary ache and the Chiropractor will be able to adjust my back for me. I have some nice pain shooting from my siatic nerve.

    Hope to be back to lifting soon.
     
  17. Ted-P

    Ted-P Brown Belt

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    Damn it's like someone is trying to test your will to weight train.

    Good luck with the recovery.
     
  18. rickdog

    rickdog Purple Belt

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    Maybe so. I'd like to think that without the weight training I would have been injured worse. It was a hard hit to send my car spinning 540deg.

    Thanks for the well wishes. I'll be back soon, very soon hopefully.
     
  19. TheNerdKing

    TheNerdKing <img src="http://img210.imageshack.us/img210/4586/

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    Good to hear you made it out of that shit alive and, for the most part, healthy.

    Was the other guy drunk or something?

    Rest up and get well dude.

    495 shrug? Holy fuck!
     
  20. Steve Oly

    Steve Oly Orange Belt

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    No, the other guy was sober too. The weather was terrible that night. It was freezing rain and sleet and visibility was horrible and the roads where very icy.

    NK, alot of guys on here can handle more on the shrug than that. I have trained my traps hard for years because of wrestling. You need it to stabalize the neck. Plus, as I stated earlier, I want strong traps to help assist me in Deads and Oly lifts.
     

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