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93hopkinsonrIcon...18-02-2020 @ 13:12 
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Mr.Potato deadlift
Member 2675, 3680 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 17/2/20

Squat

Bar x 10
Bar x 5
60kg x 10
60kg x 5
100kg x 5
100kg x 3
140kg x 3
180kg x 1 - paused
Belt on
220kg x 1
242.5kg x 1 - I wanted 3/4
242.5kg oblique tear.

It felt like I had a stitch but as soon as I drove up from the hole it popped like bubble wrap. Started rehab already today with some exercises and ordered some hydrapharm - unbreakable which has bpc 157 in it. Hopefully start to make a quick recovery. Next comp was supposed to be on April 18th which is just under 9 weeks away
93hopkinsonrIcon...19-02-2020 @ 14:05 
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Mr.Potato deadlift
Member 2675, 3680 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Post Edited: 19.02.2020 @ 14:06 PM by 93hopkinsonr
Training 18/2/20

Bench press

Had no idea how this was going to go due to the oblique strain/tear from the day before. Turns out benching itself wasnít too much of an issue, but I needed help getting off the bench after every set. Used this session as a bit of a taster and Iíll bench properly on Friday

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 2

Squat

Bar x 5,5,5

Compression of the body in the hole of the squat was painful, but Iím going to keep on with active recovery
93hopkinsonrIcon...20-02-2020 @ 20:50 
Avatar
Mr.Potato deadlift
Member 2675, 3680 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 19/2/20

Squat

Bar x 10
Bar x 5
40kg x 5,5,5

Lat pull down

12,12,12,12

Close grip lat pull down - couldnít do. Too painful on oblique

Seated row

10,10,10,10

Lat raises

12,12,10

Face pulls

10,10,10,10

Rear delt flies

10,10,10,10

Single arm preacher curls

10,10,10
93hopkinsonrIcon...20-02-2020 @ 20:52 
Avatar
Mr.Potato deadlift
Member 2675, 3680 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Post Edited: 20.02.2020 @ 20:54 PM by 93hopkinsonr
Training 20/2/20

Deadlift

Bar x 10 - conventional
Bar x 5
60kg x 5 - conventional
60kg x 5
60kg x 5 - conventional
60kg x 5

Painful at the bottom when gripping the bar, especially on conventional. Hoping this active recovery helps the oblique heal quicker

Hamstring curls

10,10,10,10

Quad extensions

10,10,10,10

An machine

10,10,10,10

Rehab exercises for oblique

Using the hydrapharm: unbreakable for the bpc in it. 3 tablets a day at the moment. The rehab continues
93hopkinsonrIcon...21-02-2020 @ 23:32 
Avatar
Mr.Potato deadlift
Member 2675, 3680 posts
SQ 300, BP 180, DL 300
780.0 kgs @ 103kgs UnEq
Training 21/2/20

Bench press

Bar 3x10
60kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1
152.5kg x 4
152.5kg x 4
152.5kg x 4
152.5kg x 4 (4x4 pb)

Chest dumbbell press

40kg x 5
50kg x 2
60kg x 2 - didnít feel hard but this weight hurt my oblique
50kg x 10

Shoulder dumbbell press

30kg x 5
30kg x 8

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