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:
April:
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.
May:
I'll start heavy squatting again
June:
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
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