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Sunday, March 1, 2015

Rack Pull World Championships

The pain is all but gone now and what I do feel is mostly tightness. I was able to squat some light-moderate weight pain-free and will proceed with structured sets and reps next week, start at 50% of my 1RM and add 5% once those weights start to feel light. So my rehab lower body program will be:

Weighted back raise - aim for sets of 15, once I can do 3x15 add 5 lbs. and start at 10
Squat 3sx5
Mid-shin rack pull 3sx5 - very careful on these, will not go heavy
Shrug 3sx8
Glute-ham raise 3s x 6-8
Leg press 3sx10
Adductor and abductor machine 3s x 10 each
Maybe some leg curls/extensions

23 February 2015

Milestone workout - was finally able to get some squatting and rack pulling done, all with zero pain.

Back warmup:

Back raise 4s x 15

KB swing 3s x 15

Squat 135x8, 185x5, 205x5, 225x5, 235x5

Rack pull below knee 135x5, 185x5, 235x 5, 255x5

Will do some heavier shrugs next time.

Glute-ham raise 3s x 6

Leg extension 3s x 10

24 February 2015

100% day, everything felt great.

Bench press 330 lbs. 5 sets x 1 - felt incredibly light and fast.

Bench press w. SlingShot (R) 350 lbs. x 3

Back-off sets 300 lbs. 3s x 2, 270 lbs. 2s x 5

Seated cable rows 1s x 8 warmup, then 4s x 6, went pretty heavy on these too

Neutral-grip pullups 2s x 8 - for no particular reason

Seated DB press 4s x 6 (50s)

Dips 3s x 10

Preacher curls 6s x 6

25 February 2015

Heavy squat day. Managed to work up to 285x3, Dan Green better watch out.

Also looks like I'm in the 'bench press 50 pounds more than squat' club now. Better gain 100 lbs. BW, shave my head, grow a goatee and practice scowling.

In other news, looks like I dropped 6-7 pounds of BW over the past week or so, which is good, but also kinda unusual? Under 210 now.

Back raises 1sx15 unweighted, 2s x 12 weighted (25 lbs.)

Squat 135x8, 185x5, 235x5, 255x5, 285x3

Felt okay, but didn't want to push it.

Rack pull (below knee) 135x10, 225x5, 245x5, 275x5

Glute-ham raise 3s x 6

Leg press 2s x 10 warmup, 3s x 10 working

Lever squat (Freemotion) 3s x 8, plus partial reps

26 February 2015

Back raises 3s x 15

Light bench press 245 lbs. 4s x 5, with medium-close grip

Pulldowns 4s x 6, did a lot of pullups this week so had to go lighter on these than usual

Standing front press 135x2, 185x1, 200 lbs. x 5 singles

These felt nice and easy. Used wrist wraps, but no belt.

Standing tricep extensions 4s x 10-12

Seated barbell curl 6s x 6-8

28 February 2015

Back raises 3s x 15

Squat 135x8, 185x5, 225x5, 245x5, 275x5, 275x3, 300x3

Mid-shin rack pull 135x10, 225x5, 245x5, 255x5

Shrug 315x8, 365 lbs. 3s x 8

Glute-ham raise 3s x 6-7

Leg press 2s x 10 warmup, 2s x 10 working

Abductor machine 4s x 10-12

Glute machine 1s x 8

20 minutes cycling

1 March 2015

Bench press 295 lbs. 5s x 3

Pullups 5x5

Standing front military press 135x5, 145x5, 150x5, 150x3

Incline DB curl 3s x 10

Standing OH tricep extensions 3s x 12


Unknown said...

Glad the back is feeling better.

Fatman said...

Step by step, I guess.