Friday, April 6, 2012

1st Day back in the Gym after Meet

Today, was our first day back in the gym after our 3/31 meet.. It also marks 3 weeks from when I injured my back deadlifting. (Quadratus Lombortum muscle) .. By now the back pain is gone, and my plan for rehab is as follows:

No Deadlifting or Heavy Squatting
On my Dynamic Squatting days, I'll go up to about 315 Raw, focusing more on Reps, Speed, Stability, and form.
I'll still do my max-effort benching, but I'm substituting my Dynamic bench days for Repetition work for the next   90 days or so to build endurance and lean muscle mass.

I'll start heavy squatting again

Start pulling again and see how it goes.. I'll be switching to sumo and alternating my overhand/underhand grip for mix up the back tension.

Today's workout 4/6:

Close-Grip Bench:
4 sets 205 x 15

Squat up, Standing Military Presses: (This is done more to build lower back stability than for shoulder work)
115x10, 135x8, 155x6, 155x5

Seated Row Mid-Grip Rows:
120x10, 140x15, 160x15, 180x15

JM Presses:
95x10, 115x8, 115x5, 115x5

No comments:

Post a Comment