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Started by Zach Coulter, August 13, 2008 · 134 Replies · 10,300 Views
Tried to get out to squat today and yesterday, wasn't happening. Had to lay a floor saturday, fixed my brother's truck Sunday and had to work today. I will squat tomorrow.
2DBOHPress
70x4 STRICT
70x5 (last 2 were push pressed)
Flat bench
135x10
205x5
255x1
205x5(my bench form finally "clicked" for me right here like never before. I was DIALED IN)
205x5
205x5
some assissted OACs, some back pressure work and some curls and I was out.
Squats today
135x5
225x5
305x3
325x1
305x1(failed the 2nd)
295x3
275x5
Nothing crazy today. It always seems I have to rush out of a squat session for one reason or another. This one was a possible medical emergency that ended up being a simple infection, so no worries.
I was thinking today about my bench form last night. I've been doing a lot of flexibility work and some bridge work. I think the bridge work has benefited my benching through a better, stronger arch.
Bench/arm day again
2DBOHPress- strict
70'sx3
70'sx5
Sternum pullups
BWx5
+25x5(these were actually just a hair out from touching my sternum, the first two reps touched. From here on out they were simply with me touching my chin to the bar)
+25x5
Chins
+45x3
+45x3
+45x3
Sternum Pullups again
BWx5
Flat Bench
135x10
205x5
225x3
205x5
210x5
215x5
220x5
225x4+1 assisted rep
135x20
Bent over BB rows
120x10
170x8
190x6
210x5
170x8
It would appear, yet again, that I have forgotten to post my last squat workout from last Tuesday. Wow. I'm forgetful. I don't remember what I did, but it was a low volume, higher weight session with fewer reps and more sets.
2DBOHPress(You know what? I'm just going to call these DB Olympic pushpresses from now on. I use torso movement, but my legs are straight the whole time)
75'sx3
70'sx3
Flat Bench
135x10
205x5
225x5
225x5
225x5
225x5
225x5
225x5x5 is a pretty big PR for me and I owe it all to my bench form finally clicking last week.
Did some preacher curls with a 60 and 50 and then did some weighted assissted OAC's up to +45lbs.
Had a get-together at Larkin's today. Everytime I go there I leave with a new-found lust for strength. Re-energized as it were. I managed to get 405 in the deadlift again, but couldn't do it without a belt. I'm extremely disappointed at how hard it was each time I pulled it. It should be far easier than it was by now and I will be deadlifting regularly again. I came sub 1/4" on 2 BB grippers that were(I'm told) harder than the MM1. Those BB's really like to bind up at the last little bit. I really just need to get my set down again and I'll have that MM1 in the bag. I pinched 163ish on my device and did some light levers. A bad time cannot be had at Larkin's gym.
In preparation for Nationals, I did some rear weaver levers with a hammer when I got home. Managed to work up to my 12lber and get at least one solid rep in. I'm fairly certain I will be doing better on this event at Nationals than I did at Gripmas last year.
Had a lighter workout today. I figure I should take it easy these next few weeks here since I have a strongman comp on the 18th and my comp on the 25th.
DBOlympicPP
75'sx3
75'sx3
Paused CGBP
135x5
155x5
175x5
205x5
225x2+1 forced rep
Did a few pullups and was out of there.
Back squats today
225x10
245x8
265x6
285x4
305x1(was going for 2 as you probably guessed, wasn't to be)
My next attempts were going to be 325x1 and see how many singles I could get. I've decided to stop trying to go heavier every workout and to just build up strength in the 3-8 rep range for the next month or two to see where it gets me. The 10 and 8 rep sets were pretty easy and the 285x4 took a bit out of me. I could've made this 20, 10, 5, 5 with the same weights if I hadn't wanted to hit 300 in this workout.
A lighter bench session focusing a bit more on explosivity and tricep strength.
2DBOHP strict
75'sx2+1 push press
60'sx4
CGBP- paused
135x5
185x5
205x5
225x2(failed the 3rd when it started going towards my head!)
205x3
135x12
Flat Bench
185x8
205x6
Hammer curls on preacher bench
50x5/5
50x5/5
50x5/5
40x5/5
40x5/5
A few pullups and I was done.
I may have torn my ACL on an Axle C&J attempt at WNY's strongest man today. I'm not in pain, I can put weight on it, but the knee is wobbly and has just the very slightest hint of soreness at the moment. Wether that will change tomorrow or not, I do not know.
Squats today
135x10
135x10
225x8
275x1
275x1
135x10
Decided to test my knee today and see what I could do. Wanted to make sure I wasn't being held back mentally yet. I am. The weight was reletively easy but on the 2nd rep of 275 on both sets I dropped it while halfway up. I think it was a combination of strength/being afraid. Either way, I got a tiny taste of what I'll be in for in a few weeks when I can start squatting again :x :x :x Physical therapy will begin around 8/26, by then I, according to what I've read, should have 90 degrees of flexion in the knee and be able to extend it a bit. My goal is to be at 95+ degrees and exceed the expected extension by that date.
It's weird, I'm forced to play the waiting game right now as surgery is next week. I have gone from being slightly worried, to anticipation, and now to excitement. I'm excited to get to work and get my leg back to 100%, damn the pain involved. From what I've read, you almost get what you give in the rehab. If you bust your ass hard, you reap the rewards. Then again, if you get lazy, you reap only consequences. I plan on surprising a few people.
Don't worry, I wont be stupid about this. I'm serious about coming back 100%. Serious enough to exercise self-restraint if I have too, not something I'm used to.