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Silentpadna Not So Silent

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  • Wednesday, 05/25/2022
    Non-Specific Rehab


    Squat: 45 x 10; 95 x 10; 135 x 10; 170 x 10 @ 7 x 3
    Bench Press: 45 x 10; 95 x 10; 135 x 8; 205 x 6 @ 7; 215 x 6 @ 8 x 2

    That's all I had time for that day.
    Last edited by Silentpadna; 06-02-2022, 04:10 PM.

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    • Wednesday, 06/01/2022
      Non-Specific Rehab


      Squat: 45 x 10, 95 x 10; 145 x 10; 175 x 10 @ 7 x 3
      Overhead Press: 45 x 10; 85 x 10; 125 x 5; 140 x 5 @ 8.5 x 3
      Hex Bar Dead Lift: 145 x 10; 235 x 8 @ 7 x 2
      Chin-up: 32 total over 10 sets: 4 x 4 sets; 3 x 3 sets; 2 x 2 sets; 3 x 1 set

      Pretty happy with the response of my back. I've not been a hurry. I still may not be in a hurry to go back to conventional deadlifts or other variations for some time. But I have been able to move the weight reasonably with little issue. It's not without some minor "reaction", but it's also not too painful. There's just enough to know it's there. I may be ready to get back into a template again soon with some small variations.

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      • Monday, 6/13/2022
        Non-Specific Rehab


        Squat: 45 x 10; 95 x 10; 145 x 8; 175 x 8 @ 7 x 3
        Overhead Press: 45 x 10; 85 x 8; 125 x 5; 140 x 5 x 3 @ 8.5
        Hex Bar Deadlift: 235 x 6 @ 6 x 3
        Chin-ups: 17 total over 5 sets; 4 x 2; 3 x 3

        Short of time. Away a few days. Still nursing the back, but almost ready to roll again.

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        • Wednesday, 06/15/2022
          Non-Specific Rehab


          Squat: 45 x 10; 95 x 10; 145 x 8; 185 x 5 @ 6; 215 x 5 @ 7; 235 x 5 @ 7.5
          Bench Press: 45 x 10; 95 x 10; 135 x 8; 195 x 5 @ 6; 215 x 5 @ 8 x 2
          Deadlift: 135 x 10; 225 x 5; 255 x 5 @ 7 (these put a bit of strain on the back, will likely use the hex bar regularly for awhile longer)
          Triceps Pushdown: 75 x 12 x 2
          Dumbbell Curl: 40 x 12 x 2

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          • Monday, 06/20/2022
            Hypertrophy 1 (old template), W1/D1


            Squat: 45 x 10; 95 x 10; 135 x 5; 175 x 8 @ 7; 185 x 8 @ 7.5; 195 x 8 @ 8.5
            Overhead Press: 65 x 8; 100 x 8 @ 7; 105 x 8 @ 7.5; 120 x 8 @ 8.5
            Deadlift Hex Bar: 135 x 12; 185 x 12 @ 7; 205 x 12 @ 8 x 2 (I was careful with load because of the higher volume here and I didn't respond as well to the barbell form last week so I will stick with the hex bar - at least for higher rep sets)
            Triceps Pushdown: 75 x 12 x 2
            Dumbbell Curl: 40 x 12 x 2

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