"Okay.. I'm Reloaded!" Rehab and Reconstruction

[TwoFour Lowkick]

So I started up my original program in late November/Earl December (Moral Victories are for Minor League Coaches) and then suffered a minor knee sprain at about the beginning of the 3rd week of my 5/3/1 program. This is after rehabbing my knee for months. Blah. I know that when a ligament is injured, it is often is easy injure later so I'm dedicating my program to trying to "injury proof" my legs as much as possible. Since the problem is my MCL I'm going to devote more time to strengthening my hamstrings and glutes while working on my flexibility (according to my PT, this is my main issue). I've also troubleshooted by technique in this time off. Since I'm working my way back up, I going with lighter 1RM's to base my work off this time.

1RMs (January 2011)
Bench: 240
Squat: 260
Deadlift: 275
Military Press: 145

Training 1RMs (per Wendler 5/3/1)
Bench: 216
Squat: 234
Deadlift: 248
Military Press: 130

The Program
Monday: Deadlift Day
Tuesday: Muay Thai
Wednesday: Rest
Thursday Morning: Bench Day (may occasionally switch this to Fridays, depending on whether or not I can wake up early enough to hit the gym)
Thursday Evening: Muay Thai
Friday: Rest
Saturday Morning: Muay Thai
Saturday Evening: Squat/MP day
Sunday: Rest

 

[TwoFour Lowkick]

Below is my intended program and assistant work for the month of January:

Deadlift Day
Deadlift 5/3/1
Snatch Grip DL 12 x 5
Front Squats 10 x 5
High Pulls 3 x 8

Bench Day
Bench Press 5/3/1
Bench Press (50% 1RM) 10 x 5
Dumbbell Row: 10 x 5
Reverse Curls (I have tiny forearms): 10 x 5

Squat/MP Day
Box Squat (just for this month) 5/3/1
Military Press: 5/3/1
GHR: 12 x 5
ATG Squats (about 40% 1RM)

 

[TwoFour Lowkick]

Monday, January 3, 2011 Just now getting around to posting

Deadlift Day (becoming my fave day of the week)

Deadlift:
Bar x 12
115 x 10
165 x 5
190 x 5
215 x 10 gripped failed at 3, switched to mixed grip and pulled 7 more times after. I'm beginning to think my grip is a big limiting factor.

GHR (supposed to do front squats, but my quads were killing me, so I traded with this coming Saturday's workout)
Bodyweight 10 x 5

Snatch Grip DL
115 x 10 x 5

High Pulls
Bar x 5
95 x 3
95 x 3
95 x 3
95 x 3
100 x 3
105 x 3
95 x 3
95 x 3

Reverse Curls (I had time to kill while I waited for the heavy bag to free up)
40lbs x 10 x 5

 

[JauntyAngle]

Good luck!

 

[TwoFour Lowkick]

Good luck!

Thank you!

 

[Baconator69**]

Nice log, I just started Muay Thai, and have been doing starting strength. Lifting and training the same day kill me.

 

[TwoFour Lowkick]

Nice log, I just started Muay Thai, and have been doing starting strength. Lifting and training the same day kill me.

Thanks! Yeah, same here. But it gets a bit easier over time. Doing muay thai after lifting is the killer. Since my squat and DL days take the most out of me, my bench day is the only one that i do before muay thai. I'll just kick a lot more on Thursdays. Saturdays I try to actually check leg kicks (lol I rarely do) so it won't affect my squatting later in the afternoon. Muay thai is probably the best thing I've done with my life aside from the Marine Corps. Enjoy it!!

 

[TwoFour Lowkick]

Saturday, January 8, 2011

Wasn't feeling too good and had a long work week so I couldn't get to the gym on Thursday or Friday. So I merged my Squat and Bench days together. Squatted in the AM. Just got back from benching.

Squats
Warm up
10 minutes on the stationary bike (aka HELL)
5 "hill sprints" on the treadmill (felt I needed a bit of a "wake up")
Stretched and did some foam rolling.

Box Squat (box height about 2 inches past parallel)
Bar x 10
90lbs x 10
155 x 5
180 x 5
200 x 15 (PR set)

Front Squat (would normally do these on DL Day but my quads were too sore on Monday)
65 x 10
85 x 10
95 x 10
95 x 10
105 x 10

GHR
Bodyweight x 10 x 5

Now something interesting happened during my GHRs

I was using the glute ham raise machine at the gym. A guy tells me I'm doing them wrong and asked me if he could work in. He was about my height so I figured he didn't need to adjust the machine so I said yes. And since NO ONE at my gym used the GHR I figured since he actually did maybe he saw something wrong with my form.

So he jumps on.... and positions himself on it facing UP and and begins to do sit ups, bending as far back as possible. He gets off the machine and tells me, kinda arrogantly, that "this is a SIT UP station".

I told him I know you can do sit ups on it, but the bench's main function is to strengthen the glutes/hammies.

He argues against this.

I tell him it's called a Glute Ham Raise bench.

He tells me it's Roman Chair.

I point to the roman chair in the gym.

He says "that's the hyper extension machine"

I google Samson (name of the company) glute ham raise on my iphone. Show him the picture of the EXACT FUCKING MACHINE we're standing in front of.

He tells me that machine on my phone is slightly different.

"...I'm going to finish my sets now." I put on my headphones and go back to my workout.

Please tell my I'm not the only one with a plethora of idiots at his gym?

Cool Down
Stationary bike for 10 minutes
more foam rolling and stretching
3 hour nap

Bench Day (evening session
Bench Press
bar x 10
95 x 10
145 x 5
165 x 5
185 x 6 (PR set. My triceps are sore from boxing on Thursday, so I'm not surprised at this low number)

DB Bench Press
45 x 10
50 x 10
50 x 10
50 x 10
35 x 10

DB Row
50 x 10
60 x 10
60 x 10
60 x 10
50 x 10

I. Am. Drained.

 

[TwoFour Lowkick]

Monday, January 10, 2011

Deadlift Day

Deadlift
Bar x 10 (Warmup, got some weird looks from the dude next to me doing DL's with bad forms and 90lbs on the bar)
115 x 10 (Warmup, He looked upset since I was much smaller than him
175 x 3
200 x 3
225 x 6 (PR set). Not too shabby considering my lats and abs are sore. My grip fails but I felt I could pull more. MUST buy a grip thingy.

Front Squat
Bar x 10
85 x 10
95 x 10
105 x 10
115 x 10
125 x 10
I'm getting better with the rack position. Happy about this.

Snatch Grip DL
115 x 10
135 x 10
135 x 10
135 x 10
135 x 10

High Pulls
95 x 3
95 x 3
95 x 3
105 x 3
115 x 3
95 x 3
95 x 3
95 x 3

Feeling good!!

 

[TwoFour Lowkick]

Wednesday, January 12, 2011

Bench Day

Bench Press
bar x 10
90 x 10
155 x 3
175 x 3
195 x 4

Chin Ups (not really part of my program, just had an urge to do these)
bw x 5
(bw + 15) x 5
(bw + 25) x 5
bw x 5
bw x 5

Bench Press
115 x 10
115 x 10
125 x 10
125 x 10
125 x 10

DB Row
60 x 10
65 x 10
65 x 10
70 x 10
60 x 10

 

[TwoFour Lowkick]

Sunday, January 16, 2011

Squat Day

Squat
bar x 10
90 x 10
165 x 3
190 x 3
215 x 10

Military Press
bar x 10
90 x 3
105 x 3
115 x 3

GHR
bw x 10 x 4
bw + 10lb x 1

ATG Squats
135 x 10
115 x 10
115 x 10
115 x 10
90 x 10

Chins (Just for the hell of it)
bw x 5
(bw + 15) x 5
(bw + 25) x 5
bw x 5
bw x 5

 

[TwoFour Lowkick]

Tuesday, January 18, 2011

Deadlift Day

Warm up
10 minutes on stationary bike
Dynamic stretches
Foam rolling
a few static stretches

Deadlift
bar x 10 (warm up)
135 x 5 (warm up)
190 x 5
215 x 3
240 x 6 (PR set) double overhanded grip failed immediately. Switched to mixed grip and busted out 6 reps.


Front Squat
95 x 10
105 x 10
115 x 10
125 x 10
135 x 10
Happy with these, my wrist/forearm flexibility is finally allowing me to do these correctly

RDL
115 x 10
135 x 10
135 x 10
155 x 10
185 x 10

High Pulls
95 x 3
95 x 3
95 x 3
105 x 3
105 x 3
115 x 3
115 x 3
95 x 3

 

[TwoFour Lowkick]

Friday, January 21, 2011

Bench Day

Been Slacking on the Updates :redface:

Bench
bar x 10
90 x 5
135 x 5
165 x 5
185 x 3
210 x 4 (PR set)
Not bad, considering my wrist is still messed up from an impromptu grappling session.

Weighted Chins
bw x 5
+25 x 4
+15 x 5
+10 x 5
bw x 5

Bench Press
135 x 10
125 x 10
125 x 10
115 x 10
95 x 10

Dumbbell Row
60 x 10
65 x 10
65 x 10
75 x 10
60 x 10

 

[TwoFour Lowkick]

Saturday, January 22, 2011

Squat/MP Day

Squat
bar x 10
90 x 5
135 x 5
180 x 5
200 x 3
225 x 5 (pr set)

Military Press
bar x 10
65 x 5
100 x 5
115 x 3
125 x 4

GHR
BW x 10 x 5

ATG Squat
135 x 10
125 x 10
115 x 10
115 x 10
95 x 10

Good bye Hamstrings.

 

[TwoFour Lowkick]

Monday, January 24, 2011

Deadlift Day (Deload Week)

Deadlift
Bw squats as warm up.
100 x 5
125 x 5
150 x 5

Front Squat
90 x 10 x 5

Hyperextensions
bw x 25 x 3


Nice easy day

 

[TwoFour Lowkick]

Friday, January 28, 2011

Bench Day: Deload

Bench Press
bar x 10
95 x 5
115 x 5
135 x 5

DB Row
50 x 10 x 5

 

[TwoFour Lowkick]

Monday, January 31, 2011

1 Month on 5/3/1. Like the results. My knees are feeling stronger and I've gotten the added benefit of putting on some size in my once measly traps and shoulders. My left leg seems to be lagging behind my right, though. I'm going to added some split squats to my routine and maybe do some single leg body weight exercises to catch up.


1RMs
Deadlift: 305
Squat: 260 (I feel that I can squat more than this, but I don't want to push it yet)
Bench: 240
OH Press: 150


Deadlift Day
Deadlift 5/3/1
Front Squats 10 x 5
GHR 10 x 5
High Pulls 3 x 8

Bench Day
Bench Press 5/3/1
Dumbbell Row: 10 x 5
Reverse Curls (I have tiny forearms): 10 x 5
Incline Bench Press 10 x 5 (This one is optional since, I'll admit it. This is a vanity exercise. Depends how much time I have in the morning).

Squat/OHP Day
Low Bar Squat (finally got my shoulders flexible enough for these!) 5/3/1
Military Press: 5/3/1
Split Squats: 12 x 5
Barbell Hip Thrusts: 10 x 5

 

[TwoFour Lowkick]

Tuesday, February 1, 2011

Deadlift Day

Warm Up
10 minutes stationary bike
glute bridging
Dynamic stretches
Foam rolling

Deadlift
135 x 5
135 x 5
135 x 5
180 x 5
210 x 5
235 x 8 (PR set, mixed grip, belt)

Low Bar Squat (should be doing front squats, by my wrist is still jacked up from a kick I took last week.)
135 x 10
135 x 10
145 x 10
135 x 10
115 x 10

GHR
bw x 10
bw x 10
bw + 10lbs x 10
bw x 10
bw x 10

High Pulls
115 x 3
120 x 3
115 x 3
105 x 3
95 x 3 x 4

 

[TwoFour Lowkick]

Thursday, February 3, 2011

Bench Day. Quick and dirty

Bench Press
bar x 10
95 x 5
115 x 5
145 x 5
165 x 5
185 x 9

DB Row
60 x 10
65 x 10
65 x 10
70 x 10
60 x 10

 

[TwoFour Lowkick]

Saturday, February 5, 2011

Squat/OHP Day

5 minutes on the bike
foam rolling
Dynamic stretch
Activation exercises

Squat
bar x 10
90 x 5
135 x 5
155 x 5
180 x 5
200 x 9. Pretty happy about this, considering I'm lifting easier at a much lower depth than before. Low bar squatting feels MUCH more comfortable to me

Split Squat (these bothered my knee, but I did crash knees with someone during sparring, so that may be to blame. Went super light on these).
65 x 12 x 5

OHP
bar x 15
90 x 5
105 x 5
115 x 5

Barbell hip Thrusts The only workout I have to use the tampon for. Hands down the most awkward exercise to do at the gym. Must look like I'm trying to make love to the bar. Sweet, sweet love.
135 x 5
135 x 5
155 x 5
155 x 5
155 x 5

These were much harder than I anticipated. Maybe it's because it's a new exercise for me, or maybe it's because my glutes/hamstrings suck. All I know is, my ass hurts 3 days later. I find it nigh-impossible to not fart while doing these.