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105kg Comeback

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JohnMarsdenIcon105kg Comeback28-03-2017 @ 13:31 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Not trained in over 8 weeks due to tearing my distal bicep tendon off the bone, waited 4 weeks for op and its now been 5 weeks since surgery.

Started back training last week and for the next 3 to 4 weeks will just be squatting 3 times a week on a safety bar until I get the all clear to start using my arm again.

Last weeks training went as follows;

Monday upto 120kg for 5 sets of 8

Tuesday upto 140kg for 5 sets of 5

Friday upto 160kg for 5 sets of 3

Yesterdays session up to 140kg for 5 sets of 8

Everything felt OK considering the amount of time I have had off but hopefully wont take long to get my strength back up there.
JohnMarsdenIcon...31-03-2017 @ 13:28 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Wednesday 29th March 17

Safety Bar Squats
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5x5

Leg Press
320kgx10
320kgx10
320kgx10
320kgx10
320kgx10

Everything felt pretty good again, training plan later today or tomoz depending on time work upto 180kg for 5 triples
JohnMarsdenIcon...05-04-2017 @ 13:30 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Saturday 01/04/17

Safety Bar Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx3x3

Good Mornings
60kgx10x5

Leg Extension
50kgx10x5

Monday 03/04/17

Safety Bar Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx8
160kgx8
160kgx8

Good Mornings
60kgx10x5

Leg Extension
50kgx10x5
JohnMarsdenIcon...06-04-2017 @ 12:49 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Wednesday 06/04/17

Safety Bar Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx5x3

3 set of 15 on dumbbell curls with 4kg Grin
Funky_monkeyIcon...06-04-2017 @ 14:45 
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403 forbidden message
Member 160, 5120 posts
SQ 190, BP 137.5, DL 225
552.5 kgs @ 86kgs UnEq
JohnMarsden said:Wednesday 06/04/17

Safety Bar Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx5x3

3 set of 15 on dumbbell curls with 4kg Grin


Still more bicep work than I've donein the past year. Did you have full Rom?
JohnMarsdenIcon...10-04-2017 @ 12:53 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Funky_monkey said:
Still more bicep work than I've donein the past year. Did you have full Rom?


Yeah pretty much, just cant fully lockout yet without forcing it so think another week will be able to

Friday 07/04/17

Safety Bar Squats
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx3
200kgx3

3 sets of 15 on dumbbell curls to finish
steve32Icon...10-04-2017 @ 14:12 
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Stalker
Member 3571, 155 posts
SQ 190, BP 110, DL 220
520.0 kgs @ 100kgs UnEq
ive had a partial bicep tear which was a bit nippy but bearable,how bad is the pain with a full blown tear?
JohnMarsdenIcon...11-04-2017 @ 12:41 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Post Edited: 11.04.2017 @ 12:42 PM by JohnMarsden
steve32 said:ive had a partial bicep tear which was a bit nippy but bearable,how bad is the pain with a full blown tear?


To be honest it didn't really hurt much when I did it, felt something rip, hurt the day I did it on but after a day or two didn't really hurt at all. Just ended up brusing covering all of my arm after a week. If I didn't have it operated on was told to expect a 30/40% reductions in strength once it healed naturally, obviously the tendon wouldn't be where it should be so was a no brainer to get it done
JohnMarsdenIcon...11-04-2017 @ 12:44 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Monday 10/04/17

Paused Safety Bar Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx2x6

Good Mornings
60kgx10
60kgx10
70kgx10
70kgx10

Leg Extension
50kgx10
50kgx10
50kgx10
50kgx10
JohnMarsdenIcon...13-04-2017 @ 13:28 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Wednesday 12/04/17

Front Squat
60kgx5
60kgx5
100kgx5
120kgx5
140kgx5
160kgx5
140kgx5 (3 second pause last rep)
140kgx5 (3 second pause last rep)
140kgx5 (3 second pause last rep)

Leg Extension
50kgx10
50kgx10
50kgx10
50kgx10

Leg Curl
50kgx10
50kgx10
50kgx10
50kgx10

3 sets of 15 on dumbbell curls to finish

First time front squatting in about 12 weeks so not a bad start
JohnMarsdenIcon...19-04-2017 @ 13:10 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Friday 14/04/2017

Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx5
200kgx5
160kgx10

Leg Extensions
50kgx10
50kgx10
50kgx10
50kgx10

Leg Curls
50kgx10
50kgx10
50kgx10
50kgx10

Tuesday 18/04/2017

Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5x5

Leg Extension
50kgx10
50kgx10
50kgx10
50kgx10

3 sets of 15 on dumbbell curls with 8kg
JohnMarsdenIcon...20-04-2017 @ 13:15 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Wednesday 19/04/17

10 minutes on bike

Front Squat
60kgx5
60kgx5
100kgx5
120kgx5
140kgx5x5
3 sets of 15 on dumbbell hammer curls with 10kg

Abit of a deload this week, hopefully start throwing in some very light pressing and deadlifts from next week
Wayne_CowdreyIcon...20-04-2017 @ 14:12 
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Still got a little bit of strength
Member 400, 22018 posts
JohnMarsden said:
Wednesday 12/04/17

Front Squat
60kgx5
60kgx5
100kgx5
120kgx5
140kgx5
160kgx5
140kgx5 (3 second pause last rep)
140kgx5 (3 second pause last rep)
140kgx5 (3 second pause last rep)

Leg Extension
50kgx10
50kgx10
50kgx10
50kgx10

Leg Curl
50kgx10
50kgx10
50kgx10
50kgx10

3 sets of 15 on dumbbell curls to finish

First time front squatting in about 12 weeks so not a bad start


Good work on the fronties!

Good luck with the comeback.
JohnMarsdenIcon...23-04-2017 @ 11:37 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Friday 21/04/17

Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx3x5 (All reps paused)

3 sets of 15 on dumbell curls to finish

steam room to finish Grin
JohnMarsdenIcon...25-04-2017 @ 13:20 
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Champion of Under The Radar 105
Member 805, 5301 posts
SQ 325, BP 202.5, DL 335
862.5 kgs @ 105kgs Eq
Monday 24/04/17

Squat
60kgx5
60kgx5
100kgx5
140kgx5
180kgx5x3

Deadlift
60kgx8x2
110kgx5x3

3 sets of 15 with 9kg on dumbbell curls to finish

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