Author Topic: Rehab journal  (Read 9713 times)

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #90 on: March 18, 2014, 06:17:23 PM »
 Will be happy if I can get up to 120 x 8 or so on the incline, since I started doing them again I've been adding a rep a week as my body remembers how to do the lift.


 Today, IT band / hip bursa was not feeling good - I lost a year of leg training to this last time it flared up so I'm being super conservative. Wide stance, low bar box squats don't aggravate it because they put less stress on the quads / rectus area

10" box, 315 x 8, slow reps
365 x 3
415 x 1

Called it a day there as I've not done box squats in literally years and didn't want to hurt anything.

RDL 225 4 x 8 minimal rest

horizontal leg press 8 sets pumping
calfs
hams

Offline sakustoms

  • Veteran
  • *****
  • Posts: 6437
  • OVER HERE GETTING FAT!!!!
  • Height: 5'-6"
  • Weight: 157
Re: Rehab journal
« Reply #91 on: March 18, 2014, 08:02:41 PM »
Will be happy if I can get up to 120 x 8 or so on the incline, since I started doing them again I've been adding a rep a week as my body remembers how to do the lift.


 Today, IT band / hip bursa was not feeling good - I lost a year of leg training to this last time it flared up so I'm being super conservative. Wide stance, low bar box squats don't aggravate it because they put less stress on the quads / rectus area

10" box, 315 x 8, slow reps
365 x 3
415 x 1

Called it a day there as I've not done box squats in literally years and didn't want to hurt anything.

RDL 225 4 x 8 minimal rest

horizontal leg press 8 sets pumping
calfs
hams

Injuries definitely suck. Smart move, makes no sense to push it.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #92 on: March 21, 2014, 10:02:19 PM »


Today, incline, slow reps, slight pause on most.

45 x 8
70 x 8
95 x 4
110 x 8 (and a 1/2 :p)

One arm Incline paused, 70 x 8,8,7,6 - very little rest between sets so I gone done died on the last ones.

Cable presses, various angles, about 10 sets of 8-15 reps

Pushdowns

Cable laterals

Lateral machine

www.youtube.com/watch?v=1kuyDVnFulE

Offline jrob69

  • Junior Member
  • **
  • Posts: 922
  • Height: 68
  • Weight: 180.8
Re: Rehab journal
« Reply #93 on: March 22, 2014, 11:15:19 AM »
Nice set. You know your pushing yourself when you get that shake on last rep
Zippa Head

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #94 on: April 25, 2014, 11:03:13 PM »
y helo thar

Hip has been fucked for the last 4 weeks so no squatting, seems to be bursitis that flared up last about 7 years ago. It's nasty. Meh.

Today

Incline DB paused

130 x 4, dropset to 90's x 6

did the 120's for 8 last week so I was surprised at the relatively low reps. 130 seems to be a barrier weight.

lots of one arm incline DB parallel grip,

Cable pressing, laterals

tris

attempted seated OHP but it still hurts my shoulder, I wonder if I'll ever be able to do that again? I guess inclines hit the front delt just as hard and the laterals do the rest...

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 21650
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 177
Re: Rehab journal
« Reply #95 on: April 25, 2014, 11:06:37 PM »
welcome back to the journals.

Drop sets to 90's eh? ::)

my dropsets start with 90's. On flat bench :'(
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline Crazy J

  • Newbie
  • *
  • Posts: 72
  • Height: 5'6.5"
  • Weight: Current 183lbs
Re: Rehab journal
« Reply #96 on: April 26, 2014, 05:36:28 AM »
Yeah thats some serious weight on those DB presses. Nice  8)

Offline sakustoms

  • Veteran
  • *****
  • Posts: 6437
  • OVER HERE GETTING FAT!!!!
  • Height: 5'-6"
  • Weight: 157
Re: Rehab journal
« Reply #97 on: April 26, 2014, 06:32:50 PM »
That is serious DB weight, especially on incline. I've managed 100s on flat but never even attempted them on incline.  :thumbsup:
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #98 on: May 02, 2014, 08:36:15 PM »
So my hip has been getting no better, I had a cortisone shot last week in the bursa which provided a little relief but it's still dragging on. Training hasn't been worth posting about, but here's a drive-by workout


Incline DB bench, paused,

110 x 10 (yay) last rep a little sketchy

BB incline paused 205 x 8,8

Incline DB one arm, 60 x 8,8,8

Hammer Decline, one plate, slow squeeze reps for 4 sets

Pushdowns and laterals and reverse laterals and shit, yo.

I would like to be able to train legs again sometime this month :(


Offline sakustoms

  • Veteran
  • *****
  • Posts: 6437
  • OVER HERE GETTING FAT!!!!
  • Height: 5'-6"
  • Weight: 157
Re: Rehab journal
« Reply #99 on: May 02, 2014, 08:43:29 PM »
Sorry to hear about the hip. I must have missed it but what happened in the first place?

Still mirin' those incline DBs. I did make it back to the 75s this week so I'm getting there.  :jester:
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #100 on: May 05, 2014, 08:51:10 PM »
bursitis in the trochanteric bursa - a real pain in the ass , sorry , hip.

Seems to have subsided a bit, so I was able to do some limited leg work today. I hope I don't pay for it tomorrow!

Goblet paused , 120 x 20, 220 x 3
Hip belt cable lunges
Back squats - testing ,up to 135 for a few paused reps
Rack STDL 500 x 10 - too heavy, irritated my back, bah.

Calfs, hams

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #101 on: May 06, 2014, 10:58:35 PM »
sum moar train


Flat DB bench, slow but not paused - up to 130 x 9
110 x 15 paused
One arm 65 3 x 8
one arm floor press 90 2 x 8 (meh)

Hammer wide, one plate, 8 x 8
pushdowns, rear laterals, cable laterals

Online Bando

  • Global Moderator
  • Elite Poster
  • *****
  • Posts: 21650
  • Strong Fat Guy
  • Height: 5'5"
  • Weight: 177
Re: Rehab journal
« Reply #102 on: May 06, 2014, 11:04:04 PM »

one arm floor press 90 2 x 8 (meh)


I'm moving towards the 70's, at some point it's gonna get comical when the DB flips me over on my side
Revolution Powerlifting Syndicate

World Record Holder, Raw Pro Classic, 50-55, Squat, Deadlift, Total

World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

State Record Holder, Raw Pro, 45-49 & 50-55 Squat, Bench, Dead, Total, 45-49 Amateur Squat, Bench, Dead & Total

DIEL?

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #103 on: May 09, 2014, 08:01:16 PM »
at around 50% of BW it starts getting sketchy, that's why I always hold onto something if I'm going heavy. I'm interested in working my pressing muscles safely, not my 'core' so I don't see the point in doing them in an unstable position

ok, legs, day 2

Goblets up to 200 x 8
High bar back squats 135 3 x 8
hams, calfs

mild discomfort in the hip bursa / IT but nothing of concern.. I do think it's gradually getting better. Hopefully I'll be able to go to 225 for my next squat session.

Offline halfway

  • Newbie
  • *
  • Posts: 456
  • Height: 5'11"
  • Weight: 230
Re: Rehab journal
« Reply #104 on: May 15, 2014, 01:33:06 AM »
some stuff

Legs today, I'm on a PPL split (obviously) and trying 2 on, 1 off for the time being and it seems to work ok. We'll see how recovery works on this split when/if leg training get heavy again

Goblet paused ATM squats

warmups
220 x 4
120 x 8,8,8

Back squats
135 x 8,225x 8, 315 x 3 :x

Hip was not overjoyed at the 3 plates.. it didn't feel especially hard (thankfully) but I called it at the first twinge.

Hams, calfs

I really am getting rather tired of this.

DB benching tomorrow