Goals & Gains The Dark Knight(Templar)Returns.

[KnightTemplar]

Week 20/Day 62

Safety Bar Box Squats:

3 X 45kg

3 X 65kg

3 X 70kg

3 X 75kg

RDL:

3 X 10 X 22kg

Leg X:

3 X 10 X 20kg

Rope Pushdown:

3 X 10 X 12.5kg

One-Arm Pulldowns:

3 X 10 X 25kg

Press Ups:

4 X 2

 

[KnightTemplar]

Stair Climber:

7 Floors @ Level 6

 

[KnightTemplar]

End of Week 20

 

[KnightTemplar]

Week 21/Day 63

Trap Bar Deadlifts:

3 X 65kg

3 X 75kg

3 X 80kg

3 X 85kg

Assisted Pulldowns:

3 X 7 X 35kg

Low Machine Rows:

3 X 12 X 45kg

Rope Pushdowns:

3 X 12 X 12.5kg

 

[KnightTemplar]

Stair Climber:

8 Floors @ Level 6

 

[KnightTemplar]

Week 21/Day 64

Swiss Bar Bench Press:

3 X 8 X 32.5kg

Football Bar Rows:

3 X 10 X 30kg

Chest Supported Dumbbell Rows:

3 X 6 X 18kg

Seated Rows:

3 X 8 X 48kg

 

[KnightTemplar]

Week 21/Day 65

SS Bar Box Squats:

3 X 45kg

3 X 67kg

3 X 70kg

3 X 75kg

RDL's:

3 X 12 X 22kg

Leg X:

3 X 12 X 20kg

One-Arm Pulldowns:

3 X 12 X 25kg

Smith Machine Bench Press:

3 X 21kg

3 X 31kg

3 X 36kg

3 X 39kg

 

[KnightTemplar]

Stair Climber:

9 Floors @ Level 6

 

[KnightTemplar]

End of Week 21.


Press Ups were finally starting to come online. They were getting easier and I was increasing the reps every time I did the exercise. And then I started feeling pain in my right bicep, the same way I do when Benching with a straight bar.

Particularly annoying as I took the trouble to get myself Push-Up Handles, which allow me to use a neutral grip. What I hadn't factored in, and only found out by doing some research when I started to hurt, was that the Biceps act as a dynamic stabilizer during Press Ups.

Back to the fucking drawing board as I try to find a secondary pressing exercise I can do without injury. I may give Dumbbell Bench with a neutral grip a shot next.

 

[Rob Battisti]

End of Week 21.


Press Ups were finally starting to come online. They were getting easier and I was increasing the reps every time I did the exercise. And then I started feeling pain in my right bicep, the same way I do when Benching with a straight bar.

Particularly annoying as I took the trouble to get myself Push-Up Handles, which allow me to use a neutral grip. What I hadn't factored in, and only found out by doing some research when I started to hurt, was that the Biceps act as a dynamic stabilizer during Press Ups.

Back to the fucking drawing board as I try to find a secondary pressing exercise I can do without injury. I may give Dumbbell Bench with a neutral grip a shot next.

Try some band work?

 

[KnightTemplar]

Try some band work?

You mean like Pull-Aparts and Face Pulls?

 

[Rob Battisti]

You mean like Pull-Aparts and Face Pulls?

Yes but also(and maybe I missed the overall issue) but I do a lot of banded presses as well. Single arm, push presses, overhead, twists — if you’re having some kind of movement restriction, bands can work around that.

 

[KnightTemplar]

Week 22/Day 66

Trap Bar Deadlifts:

3 X 65kg

3 X 75kg

3 X 80kg

3 X 86kg

Assisted Pull-Ups:

3 X 8 X 35kg

Low Machine Rows:

4 X 4 X 50kg

Rope Pushdowns:

4 X 4 X 15kg

 

[KnightTemplar]

Week 22/Day 67

Swiss Bar Bench Press:

4 X 2 X 34kg

Dumbbell Bench:

3 X 6 X 10kg

Swiss Bar Rows:

3 X 12 X 30kg

Seated Rows:

3 X 10 X 48kg

 

[KnightTemplar]

Week 22/Day 68

Safety Bar Box Squats:

3 X 47kg

3 X 67kg

3 X 70kg

3 X 75kg

RDL's:

3 X 8 X 25kg

Low Machine Rows:

3 X 6 X 50kg

One-Arm Pulldowns:

3 X 8 X 30kg

Dumbbell Bench Press:

3 X 8 X 10kg

Smith Machine Bench Press:

3 X 21kg

3 X 31kg

3 X 36kg

3 X 41kg

 

[KnightTemplar]

Stair Climber:

11 Floors @ Level 6

 

[KnightTemplar]

Well, so much for Plan B.

While the Dumbbell Bench didn't make my bicep tendonitis flare up, it did cause significant pain in my left shoulder. Even with a neutral grip(and very light weights)the instability was too much for the post-op shouler to take. So, back to the drawing board.

Plan C: I'll try Press Ups again, but this time I'll use a Bicep Brace on my right arm.

Wish me luck, bros!

 

[KnightTemplar]

Update: spoke to my PT and he advised me to give DB Bench a shot for this coming Block of the Program. He believes it could just be a case of DOM's, as the muscles and joints adjusts to a new load/movement pattern.

 

[KnightTemplar]

Week 23/Day 69(Deload Week)

Trap Bar Deadlifts:

3 X 67kg

3 X 80kg

3 X 85kg

One-Arm Pulldowns:

3 X 7 X 30kg

Dumbbell Bench:

3 X 6 X 12kg

Chest Supported Dumbbell Rows:

3 X 6 X 14kg

 

[KnightTemplar]

Stair Climber:

12 Floors @ Level 6