Decided to light it up a bit today and worked up to two sets of five at 275lbs on flat bench. Felt good but I’m not sure I could have another rep on either set, definately good work sets. Followed up with a couple sets of board press, a hard set of 315 for three reps on two boards then another hard set of 315 for five reps on three boards. It was good to get some heavy weight in my hands again but a little disheartening on the two board set, I suppose I’m still not 100% back at it though.
Triceps were next and it was just a bunch of playing around it seemed, adding in a couple sets of rear delts too. I worked up to two sets of 155 on JM Press, the first I got off ten reps but the second I was only able to hammer out six before I had to dump it to safety pins.
Finished the day up with three sets of ten reps of upright rows at 120lb. My rear delts, traps and medial delts are significately burned out now.
I went in today not really knowing what to expect or what I’d end up doing as I wasn’t sure how my hips were going to be feeling. So I went through my squat warm ups and decided to work up to a decent single just to get used to the weight on my shoulders again. So I worked up to an easy 385 single, which I decided to leave it at as I figured it would be hard enough to walk tomorrow as it was. I moved on and did three sets of romanian deadlifts to hit up the posterior chain a little more, I worked at 70kg(154lbs) for three sets of eight. This proved to be enough with my posterior feeling it pretty good during the last set.
Last but not least was some ab work using some bands to really burn them. I did three sets of as many as possible. I’d start with the bands and once I’d fail with them i’d let go and continue to do as many more as I could with just my BW. This proved a good strategy and really made my abs burn.
Hopefully I will be recovered enough by Tuesday so I can do Deadlifts this week.
Once again I decided to keep it basic today and simply did flat bench a couple tricep exercises. I started with flat bench up to 255 x 5 x 2 which was quite enough even though on my second set it felt like I could have pushed out at least 8. I’m going to stick with 2 sets of 5 for my work sets for a while as it’s done quite nicely on my squats.
I moved on to parallel bar dips even though they have a history of bothering my shoulders. I did 2 sets of 5 at my body weight. They didn’t bother my shoulders but were killer on my solarplex which has been cracking lately, a rather disturbing thing if you ask me. To finish off the triceps I did some overhead extensions working up to 80lbsx6. These have had a tendency to bother my right shoulder(which has a bad habit of slipping around in the joint) but if I don’t use too close of a grip then the pressure on the shoulder is much less.
Well this was the second week of no workouts so I decided to get in there and do a light, and I do mean light, squat workout. I kept it to squats and abs trying to ensure I could still move in the up coming days. I worked up to two sets of five at 275 on squats and left it at that. Then moved onto some weighted ab work to finish it off. I thought about doing more but decided that I would keep the first week exceptionally basic just to get back in the swing. So tomorrow will be a nice and easy bench day.
In an effort to fight spam I’ve upgraded to the new version of wordpress, which is why things look different. If I wasn’t so darn lazy I’d write my own my blog software…maybe some day soon.
On topic recovery is coming along nicely and I think I should be back in the saddle again either this weekend or next week.