soteyh's worklog

[soteyh]

Yesterday's workout

Squat 70 5x5
Bench 77.5 5x5
Seated machine row 70 5x8
Triceps rope push down 20 3x10
Lateral raise 10 3x10

 

[soteyh]

Squat 72.5 5x5
Deadlift 75 5x5
Pull up 5x6
Bicep curls 10 3x10

 

[soteyh]

Yesterday's workout

Squat 75 5x5
Barbell good morning 30 3x12
Deadlift 80 3x5

 

[soteyh]

Today

Squat 80 5x5
Bench 80 5x5
90x3
100x5
105x3
110x1

Deadlift 85 5x5

 

[soteyh]

Squat 77.5 5x5
Bench 85 4x6 1x3
50 2x10
Tricep Push Down 25 3x10
Flies 10 3x12
Glute Bridge

 

[soteyh]

Squat 82.5 5x5
Good mornings 30 5x8
Deadlifts 90 5x5
Pull Ups 3x5
Dumbbell rows 20 5x8
Hammer curls 12 3x12
Tricep rope pushdowns 25 3x12

 

[soteyh]

Squat 85 5x5
Bench 85 6x6
Incline Dumbell Bench 20 3x10
Tricep Kickbacks 10 3x12
Dumbbell curls 12 3x12
Glute Bridge

 

[soteyh]

Squat 87.5 5x5
Bench 87.5 6x6
Incline dumbell press 20 3x10
Dumbell fly 10 3x12
Pullups 5x5
Hammer curls 10 3x12

 

[soteyh]

Yesterday's workout

Squat 90 5x5
Deadlift 95 5x5
Good mornings 35 5x8
Seated machine rows 40 3x10
One arm dumbell rows 22.5 3x10
Tricep rope pushdown 25 3x12

 

[soteyh]

Squat 92.5 5x5
Bench 90 5x5
Triceps kickback 10 3x12
Bicep curls 12 3x10

 

[soteyh]

Squat 95 5x5
Deadlift 100 5x5
Good mornings 40 5x8
One arm dumbbells rows 24 3x10
Seated machine press 50 3x10
Hammer curls 10 3x12
Triceps rope push down 25 3x12

 

[soteyh]

Squat 97.5 5x5
Bench 92.5 5x5
50 3x10
Incline Dumbbell Press 20 3x10
Dumbbell Flies 10 3x10
Tricep Rope Pushdown 25 3x12
Bicep Curls 12 3x10

 

[soteyh]

Squat 100 6x6
Deadlift 110 5x5

Its been about 1.5 months since injury. Thankful for each session

 

[qwerty_111]

u are very strong.

 

[soteyh]

Squat 105 5x5
Bench 95 5x5
60 2x10
Incline dumbell press 20 3x20
Flies 12.5 3x12
Triceps rope pushdown 25 3x12
glute bridge

 

[soteyh]

Deadlift 112.5 5x6,5
60 3x10
Pull up 3x6
One arm row 25 5x10
Good morning 40 5x8
Glute hip thrust 20 5x10

Tore a callus while doing deadlift . Ow.

 

[qwerty_111]

are u ok ?

 

[soteyh]

are u ok ?

Yes, thanks

 

[soteyh]

Squat 102.5 5x5
60 3x10
Lunges 0 3x8
Bicep Curls 12.5 3x12
Hammer Curls 15 3x12
Tricep Push Downs 35 3x12
Tricep Kickback 12.5 3x12

 

[soteyh]

Squat 110 5x6
Deadlift 120 5x5

It has been 2 months since the injury, and the progress since then, has surprised me alot. I am tempted to push a bit, but have to continually remind my myself that it's a long term gain, and it won't be any good if I get another injury. Just went for another maintenance massage session at Chien Chi Dao, which felt really good - have to keep up on the stretching and myofascial release work too.

One of the things that has helped the most is learning to really stretch and warm up the posterior chain. Now I realise how tight by hamstrings were!

Targets for the rest of the year (for squat, add 10 for DL)
- 120 ish for end Oct
- 135 ish for end Nov
- 140/145 or better for a 5x5 by end Dec
Then I'll be back to pre-injury levels ...