Easing back from injury
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| shaun_kelly1993 |  | Easing back from injury | 12-04-2016 @ 13:22 |
 I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Got injured around mid feb time and it was a twar in my costovertabral joint and some thoracic nerve damage, so just focused alot on bench and OHP and made some decent gains and have put some good size on upper body wise, however, my legs shrunk, so time to start prepping for the YNE juniors on the first week of July; First session back went like this: Sq: 70/100/120 x 5reps 170/180/190/200 x 1rep 5 x 145kg x 5reps (all beltless, the belt is still too painful on my injury, but all felt rather good.) 2" Deficit dl (beltless): 70/120/150 x 5r 6 x 160kg x 3reps Box jumps (24" box) 5 sets x 5reps Step up's (to a 12" bench) 3 x 60kg x 10reps (5reps each leg) Leg ext & leg curls: Pyramids on both - rep ranges = 12/10/8/6/4/6/8/10/12 then a drop set x 20reps just doing this to get my legs firing again as sq and dl are very light at the moment and not really challenging my leg muscles. Confident of still PB-ing at the YNE. | ||
| ChrisMcCarthy |  | ... | 12-04-2016 @ 13:51 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Good to see you back! | ||
| Wayne_Cowdrey | | ... | 12-04-2016 @ 14:01 |
 Still got a little bit of strength Member 400, 22044 posts | 200 squat with shrunken legs!  Good luck with the comeback. | ||
| shaun_kelly1993 | | 12/04/2016 - Bench session | 13-04-2016 @ 11:47 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 13.04.2016 @ 15:48 PM by shaun_kelly1993 Bench press: 70/100/120 x 5r, 130/135/140/145 x 1r, 4 x 120 x 8r OHP: 40/50/60/70 x 10r 6 x 75 x 6r Pin Press: 60/100/120 x 6r 3 x 130 x 5r Fly's: pyramids - 12/10/8/6/8/10/12reps Pushdowns: same protocol as fly's | ||
| shaun_kelly1993 | | 13/04/2016 - Back session | 14-04-2016 @ 09:06 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bent over rows: 40/50/60/70/80 x 10r 4 x 90 x 12r Chins: 3 x bw x 8r, 2 x assisted x 12r 1 arm db rows: 4 x 60kg dbells x 8r (each arm) Wide grip pulldowns: 12/10/8/6/8/10/12/20 pyramid with drop set Narrow grip pulldowns: 12/10/8/6/8/10/12/20 pyramid with drop set Cable pullover's: 3s x 20reps Hyper ext: 3 x bw x 20reps | ||
| shaun_kelly1993 | | Starting Again-Again | 10-05-2016 @ 09:53 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Got Injured again after my last post so took MORE time out but now i'm coming back again and actually taking it slow this time. Last week I went: Monday 2nd May: . BP: 3x105x8/5x110/2x120x2/130x1 OHP: 3x65x8/5x70/2x75x2/1x80 Then Incline Bp/fly's/pec dec & pushdowns for a 12/10/8/6/8/10/120 Pyramid Tuesday 3rd May: Sq: 3 x 60 x 20reps Dl: 3 x 80 x 12r Sumo Dl: 5 x 70/120/150/170/170 SLDL: 12 x 40/50/60 Seated row: 3 x 12r Ab's: 1x50reps. Wednesday 4th May: BP: 3x105x8/5x110/2x120x2/130x1 OHP: 3x65x8/5x70/2x75x 2/1x80 Then Side/Front/Rear delt raise pyramid followed by shrugs/Curls & Pushdowns – 4 x 12reps Thursday 5th May: Tempo Squats (3seconds down+up): 5 x 40 x 5r 2” Deficit Dl: 5 x 80 x 5r Leg Press: 3 x 300kg x 12reps Leg Ext & Leg Curls: 12/10/8/6/8/10/12 Pyramid Face Pulls: 3s x 20reps Ab's: 1s x 50reps Friday 6th May: Bp: 4x110x5/3x120/2x130x2/1x145 OHP: 4x70x5/3x75/2x2x80/1x90 Pin Press from chest: 5 x 90 x 5r Back work: Wide grip pull-down, Wide grip seated row, Pullovers: 3 x 12reps on all Sunday 8th May: Sumo Dl: 6 x 100 x 3r Just working on tekkers. Narrow grip chins, Narrow grip Rows, Underhand Pulldowns: 3 x 12reps on all. | ||
| shaun_kelly1993 | | 09/05/2016 - Bench Day | 10-05-2016 @ 09:56 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bench Press: 70/100/120/130 x 5reps Overhead Press: 40/50/60/70/80 x 5reps Incline Bp: 60 x 12r, 80 x 10r, 100 x 8r, 110 x 6r, 100 x 8r, 80 x 10r, 60 x 12r Pec Dec: 12/10/8/6/8/10/12reps pyramid Cable Fly's: 12/10/8/6/8/10/12reps pyramid Pushdowns: 3s x 20reps. | ||
| shaun_kelly1993 | | 10/05/2016 - Squat & Deadlift Day | 11-05-2016 @ 09:49 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: Bar x 10reps 50 x 10reps 3s x 70 x 20reps Felt good again, not too much pain, will keep increasing the weight for sets of 12-20 until i'm at a respectable number and not feeling any pain, then i'll transition back into the sets of 5 & 3's with 80+%ages. Sumo Deadlift: 60/100/120/140/160/180 x 5reps Seems to be getting easier each session, and with zero pain, i'll take that as a win. Stiff leg Deadlifts: 70/80/90 x 12reps seated row: 4 x 12r Ab's: 1x 50reps | ||
| shaun_kelly1993 | | 11/05/2016 | 12-05-2016 @ 08:49 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bench Press: 50/70/100/120/130 x 5reps Overhead Press: 40/50/60/70/80 x 5reps Side/Front & rear delt fly's: 12/10/8/6/8/10/12 pyramid sets (supersetted) Shrugs: 4s x 20reps x 200kg (plate loaded machine) Ab's : 1 x 50reps | ||
| EllD90 | | ... | 12-05-2016 @ 09:02 |
 Member 4522, 1898 posts SQ 222.5, BP 152.5, DL 245620.0 kgs @ 120kgs UnEq | Good luck with the rehab mate | ||
| shaun_kelly1993 | | 16/05/2016 - Start of full smolov Bench & OHP | 18-05-2016 @ 10:53 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Intro weeks done, time to start proper: Bench: 4s x 9reps x 110kg OHP: 4s x 9reps x 70kg Incline bench: 3s x 10r x 105kg Fly's: 3 x 12reps Pushdowns: 3s x 12reps | ||
| shaun_kelly1993 | | 18/05/2016 - Sq & Dl | 19-05-2016 @ 11:51 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 50/70/100/120 x 5r 140 x 3r 160 x 1r 100/70/50 x 20r All betless & with no pain! Sumo Dl: 5r x 70/120/150/170/185 SLDL: 12 X 50/70/100 Seated Rows: 12/10/8/6/8/10/12 pyrmaid sets Abs: 1s x 50reps | ||
| shaun_kelly1993 | | last few sessions... | 24-05-2016 @ 15:02 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | 19/05/2016: Bp: 5 x 120 x 7r OHP: 5 x 75 x 7r then shoulder & tricep work 20/05/2016: Tempo Sq: 5 x 120 x 5r (less pain every time) Sumo Dl: 2 x 220 x 2r/3 x 185 x 3r Leg Press: 3 x 320kg x 12reps Leg Ext & Leg Curls: 12/10/8/6/8/10/12 Ab's: 1 x 50reps 21/05/2016: Bp: 7 x 130 x 5r OHP: 7 x 80 x 5r Then back exercises 22/05/2016: Bp: 10 x 135 x 3r OHP: 10 x 85 x 3r Then some more back work & arms. | ||
| shaun_kelly1993 | | 24/05/2016 | 25-05-2016 @ 09:06 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Bench Press: 4s x 115kg x 9r OHP: 4s x 75kg x 9r Incline Bp: 60 x 12r 80 x 10r 100 x 8r 110 x 6r 100 x 8r 80 x 10r 60 x 12r Flys: 3s x 12r Pushdowns: 3s x 20r | ||
| shaun_kelly1993 | | 25/05/2016 | 26-05-2016 @ 10:46 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 70/100/120/150 x 3r 160/165 x 1r 120 x 2s x 5r 70 x 20r Sumo Dl: 70/100/120/150/170/180/190 x 5reps SLDL: 3 x 110 x 12r Seated row: 12/10/8/6/8/10/12/20reps pyramid Ab's: 1s x 50reps | ||