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  1. #271 Strength/Powerlifting Log 
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Quote Originally Posted by 66Chevy View Post
    you either build in the rest or like you've experienced lately, your body will do it for you.
    Yep. My issue is usually I donít get enough sleep so that affects recovery as well. I have battled many injuries over the years, it is all a part of the game and at my age seems to happen a little more often now.



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  2. #272  
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    Back from St Lucia. Did lots of band work while away. Stuff like face pulls, lat pull downs, hammer curls, tricep pushdowns, Y raises, flies, etc. Also was able to do push ups which was a good sign my pec tear was healing. Back at some light stuff today to see how pec responds.


    -Bench press 45x20, 135x10, 185x5, 225x8, 245x8, 265x6, 270x6, 275x6
    -Ring Row (top of ring at belly button when standing) BWx15x4sets
    -push up (slow down, fast up) BWx20x3sets
    -face pull 100x15, 125x15, 135x15
    Superset:
    -Burpees 10x4sets
    -Shoulder horn 15x20x4sets
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  3. #273  
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    Monday February 5

    First time squatting in 5 weeks due to supratellar bursitis. Taking it slow to see how it responds


    Day 1
    Warm up:
    -terminal knee extension 15x3sets
    -weight glute bridge 135x15x3
    -stretch hamstring

    -Box Squat (13 inches) 45x8, 135x5, 225x3, 295x6, 300x6, 305x6, 310x6, 315x6
    -Romanian deadlift 135x8, 275x8x3sets
    Super set
    -Alternating KB swing 50x20x4sets
    -Paloff Press (reps each side) 25x10x4sets

    Squat was super light of course and the felt good. Quad was a little tight the next day but nothing major so far. That is a good sign. Still getting lots of treatment on it.
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  4. #274  
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    Tuesday February 6

    Taking it slow back from slight pec tear.


    Day 2
    Warm up:
    Band pull apart 15x3sets
    Banded tricep 15x3sets
    Roll pec
    -Bench press 45x20, 135x10, 185x5, 225x8, 245x8, 275x6, 280x6, 285x6
    -Ring Row (top of ring at belly button when standing) BXx15x4sets
    -push up (down slow, fast up) 3 BWx25x3sets
    -face pull 100x15, 125x15, 135x15
    Superset:
    -Shoulder horn 20x16x3sets
    -Burpees 10x3sets
    -Abs green band 40x3sets

    Bench was very easy and light. Slight feeling of stretching in pec but no pain. Did lots of rolling and stretching between sets. Taking it slow.
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  5. #275  
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    That sucks but at least it sounds like it's healing pretty well.
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  6. #276  
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    Quote Originally Posted by Veteran View Post
    That sucks but at least it sounds like it's healing pretty well.
    Yes it wasnít a major tear. Only stopped benching for 2 weeks and one of those weeks I was away on vacation anyway.


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  7. #277  
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    Thursday February 8

    Easing back into Deadlifts because of suprattellar bursitis. Quad is still a bit tight.

    Day 3
    Warm up
    -terminal knee extension 15x3sets
    -single leg glute bridge 15x3sets
    -stretch hamstring 3sets

    -Deadlift (no belt) 135x5, 225x3, 315x3, 365x5, 375x5, 385x5, 395x5, 405x5
    -Split Stance Romanian DL (reps each side) 135x8, 185x8x2sets
    -weighted glute bridge 185x12, 205x10,
    Super set
    -Alternating KB swing 50x20x4sets
    -Paloff Press (reps each side) 25x10x4sets
    -Hammer curls 45x10, 50x10x3sets

    Deadlifts were super light and very easy at this weight and knee felt ok so that is a good sign.
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  8. #278  
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    Friday February 9

    Taking my time getting back into bench from slight pec tear. Pec still feels a little tight so I am doing all reps controlled and slow descent. 315 felt super easy and light and left many reps in the tank in the work sets. I think I have been able to maintain a good amount of strength through this injury.


    Day 4
    Warm up:
    -band pull aparts 15x3sets
    -tricep band pushdowns 15x3sets
    -band flies 15x3sets
    -stretch pec

    -Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x8, 275x6, 315x5x5sets
    -Bent Rows 135x10, 185x10, 225x10, 275x10x2sets
    -Half kneel landline press 50x10, 75x10x2sets
    -face pull 100x15, 125x15, 135x15
    -hammer grip DB skull crushers 35x12, 40x12, 45x12x2sets
    -Burpees 10x4sets
    -Rotator cuff external rotation 18x3sets
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  9. #279  
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    Monday February 12


    Day 1

    Warm up
    -McGill big 3 for 3 sets
    -super light band leg extension 15x2sets
    -slow bare foot btw squats 10x2sets
    -worlds greatest stretch 5x2sets
    YouTube

    -Box Squat (13 inch) 45x8, 135x5, 225x3, 275x1, 315x6, 320x6, 325x6, 330x6, 335x6
    -Romanian deadlift (no belt) 135x5, 275x10x3sets
    Super set:
    -Alternating KB swing 50x20x4sets
    -Paloff Press (reps each side) 30x10x4sets
    -Burpees 10x4sets


    Still easing back into squats after bursitis. Now doing long warm ups to get everything activated and blood pumping.
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    Tuesday February 13


    Day 2
    Warm up:
    3 rounds of:
    Band pull apart 15 reps
    Banded tricep 15 reps
    Band incline flies 15 reps
    Roll and stretch pec

    -Bench press 45x20, 135x10, 185x5, 225x8, 275x6, 315x6, 325x6, 330x6, 335x6
    -One arm DB Row 105x10, 120x14x3sets
    -standing one arm DB overhead press 50x8, 60x8, 70x8, 80x8
    -face pull 100x15, 125x15, 135x15
    -One arm tricep cable pushdown 25x12, 30x12, 35x12, 40x12
    -Shoulder horn 20x16x3sets
    -Abs green band 45x3sets


    Still easing back into bench since the minor pec tear. Don't want to jump back up in weight too fast. All sets felt easy and light with some tightness int he left pec but no pain. Doing lots of warm ups now to help get the muscles firing sooner.
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