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Pec tear recovery and beyond!

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Sawyers		12/05/2012 - sat	12-05-2012 @ 17:39
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 12.05.2012 @ 17:40 PM by Sawyers Military press Thanks Jordan, slowly getting more confident with lifting decent weights again! 1 x 10 @20kg 1 x 10 @40kg 1 x 7 @45kg 1 x 3 @50kg 2 x 10 @40kg 1 x 6,3,1 @40kg 1 x 20 @20kg Rear delay db rows 3 x 10 @26kg Db rows 1 x 10 @32kg 1 x 5 @40kg (not great form so stopped at 5) 2 x 10 @32kg Some lateral raises/reverse flys/rotator cuff stuff etc.
Sawyers		13/05/2012	13-05-2012 @ 14:52
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Todays session: http://www.youtube.com/watch?v=b_PBRYeK1rI Deadlifts - hook grip 1 x 2 @50kg 1 x 3 @90kg 1 x 3 @110kg 1 x 3 @115kg 1 x10 @130kg (belt) - bounced to much 1 x 1 @150kg 1 x 1 @170kg 1 x 1 @180kg - mixed grip, not good form Military press 1 x 10 @20kg 1 x 5 @40kg 1 x 5 @50kg 1 x 2 @55kg 1 x 2 @60kg 1 x F @65kg Pullups 1 x 5 @bw shoulder width overhand 1 x 2 @bw double underhand 1 x 2 @bw wide double overhand Incline db press 1 x 20 @10kg
OwenL		...	13-05-2012 @ 20:52
has a tiny penis Member 2897, 5018 posts SQ 220, BP 140, DL 270 630.0 kgs @ 82.2kgs UnEq	now then ya c**t. Nice work, just stop bouncing these deads and you'll get a lot more respec' good progress OH though buddy.
Sawyers		16/05/2012 - sun	16-05-2012 @ 20:44
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Military press 1 x 6 @20kg 1 x 5 @30kg 1 x 5 @40kg 1 x 10 @45kg 1 x 7 @45kg 1 x 10 @40kg Smith machine bb rows - feels a lot easier on my bicep, not sure how much the bar weighs but il writs as if standard one. 1 x 5 @20kg 1 x 12 @60kg 1 x 10 @80kg 2 x 15 @60kg Rear delt db rows - both arms at same time 2 x 10 @16kg Db rows 1 x 5 @36kg (super slow) 3 x 8 @36kg Incline DB press 3 x 10 @12kg Hanging leg raises 5 x 5 @BW
Sawyers		17-19/05/2012	19-05-2012 @ 18:42
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Haven't trained properly, did some deadlifts, went up to 170kg for a double, safety bar is broke so can't use that and pressing is out of the question at the min. My body feels awful, especially my shoulder. The pain is getting worse which is defiantly not good! Hopefully these few days of rest and il be able to train on Monday. If not il have to grow a pair and just go do some cycle sprints or something.
fctilidie		...	19-05-2012 @ 18:45
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125 355.0 kgs @ 67kgs UnEq	Feel free to come and use my safety bar if you like. Or I can bring it with me next Saturday if that's better for you if you will be there.
Sawyers		22/05/2012 - Tuesday	23-05-2012 @ 13:15
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Thanks Paul, but I won't have chance to get there with exams etc. il send you a message on Friday if I can get to Vulcan on Saturday. Military press 1 x 10 @20kg 1 x 1 @40kg 1 x 5 @45kg 1 x 3 @50kg 1 x 1 @55kg 2 x 5 @50kg 1 x 10 @40kg Rear delt db rows (slow) 2 x 10 @30kg Db rows (slow) 2 x 5 @38kg Incline db press 1 x 10 @16kg
Sawyers		27/05/2012 - 75.6kg - 204/200/62	27-05-2012 @ 18:47
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Lots of foam rolling and rotator cuff stuff pre session. Deficit deadlifts, hook grip, all paused reps (Warmed up) 1 x 5 @95kg 1 x 5 @110kg (belt) 1 x 6 @120kg Stiff leg deadlifts 5 x 10 @70kg Good mornings(safety bar) 2 x 10 @45kg Weighted situps 5 x 10 @10kg About 20mins of stretching. I've not trained the past 5days because my pec/bicep being sore, I feel better for training with it. Il see how it is over the next few weeks, no longer on any pain meds which doesn't help with the revision for exams.. Il have to get some 'man up pills instead..
Sawyers		28/05/2012 - 74.1kg - 240/306/88 - Monday	29-05-2012 @ 13:34
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Rotator cuff stuff Military press (warmed up) 1 x 5 @35kg 1 x 5 @40kg 1 x 10 @45kg (5+ set) 5 x 10 @ 30kg (Paused reps) Neutral grip pullups 2 x 6 @BW 3 x 4 @BW Incline DB press 2 x 10 @15kg Rear delt db rows - not sure why, but my shoulder feels good after doing these. 2 x 10 @25kg Light stretching and foam rolling to finish. Today was the last day at uni, just placement on Tuesday then 4weeks worth of exams.. Fun!
Sawyers		29/05/2012 - 74.4kg - 36/150/70 - Tuesday	29-05-2012 @ 21:33
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 29.05.2012 @ 21:34 PM by Sawyers No gym today, just stretching etc. Didn't have very much to eat, mainly due to running out of food and leaving it to late to get to any shops. There are 10days till main exams start so will see how training goes.
Sawyers		30/05/2012 - 74.6kg - 167/87/76 - Tuesday	30-05-2012 @ 22:05
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 30.05.2012 @ 22:08 PM by Sawyers Shoulder wasnt feeling particularly good today, but i figured its a light squat day so it will be fine... Rotator cuff stuff Foam rolling Safety bar squats deep & no belt (warm up) 1 x 5 @75kg 1 x 5 @85kg 1 x 10 @95kg (5+ set - shoulder was niggling so stopped, should've really got 20+ reps..) 5 x 10 @65kg (15 sec rest between sets, legs were on fire...) 15' rack pulls (hook grip, no belt) 1 x 3 @60kg 1 x 3 @100kg 1 x 1 @140kg 1 x 1 @160kg 1 x 1 @180kg 1 x F @200kg - shoulder felt painful at I lifted off the rack so stopped. 1 x 1 @190kg 1 x 5 @150kg Hanging leg raises - full range, shoulder started not feeling great around the 8th rep so stopped at 10 1 x 10 @BW 10min 'core' stuff Some light stretching.
Sawyers		31/05/2012 - 74.1kg - 350/457/234 - Thursday	31-05-2012 @ 20:04
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 01.06.2012 @ 11:24 AM by Sawyers No training today. Shoulder feels ok, getting stiff from writing all day. Quads are stupidly sore considering how light yesterday was. Better man up.. Pressing tomorrow! I did, however have a decent appetite.
Sawyers		01/06/2012 - 243/65/30 - 74.6 kg - Friday	01-06-2012 @ 11:26
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 01.06.2012 @ 22:47 PM by Sawyers Rotator cuff stuff Military press 1 x 5 @35kg 1 x 5 @40kg 1 x 11,3,1 @45kg (5+ set) 1 x 10 @35kg Pullups 1 x 7 @BW Bench Press 5 x 15 @20kg - first time post op, feels ok.
Sawyers		02/06/2012 - 124/54/6 - 74.6kg	02-06-2012 @ 15:53
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	Post Edited: 05.06.2012 @ 17:51 PM by Sawyers Medicine ball rolling Rotator cuff stuff Deadlifts (hook grip, dead stop) (warm up) 1 x 5 @105kg 1 x 5 @120kg 1 x 5 @135kg (belt) (5+ set, legs still sore so just did the 5) Stiff leg deadlifts - stood on a slight platform 5 x 10 @80kg Bench press 1 x 10 @20kg 1 x 10 @25kg 3 x 10 @30kg (yes, this is a huge weight...) 1 x 10 @35kg 1 x 8 @40kg - HUGE PB. Yesterday was first time benching since the injury so today went well, il stick at 40 for a few weeks now I think. Hanging leg raises 1 x 10 @BW - first 6, full reps, last 4, 3/4 of the way up Over the last 6days my food averages to 193/186/84, which is probably to little, il will make it closer to 190/300/60 next week. Tomorrow I'm at a family BBQ so will be over indulging..
Sawyers		05/06/2012 - 75.8kg - 192/296/62 - Tuesday	05-06-2012 @ 17:50
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285 667.5 kgs @ 84kgs UnEq	The BBQ the other day got cancelled and moved to yesterday, I ate probably enough for a small country.. Today I didn't intend to train, but got that bored of revising so I went anyway. Got there and didn't really want to go back home and continue working... First exam is on Friday morning so will try and fit in squats and another upper body session before then even if it means combining the two. Military press (Warm up) 1 x 3 @40kg 1 x 3 @45kg 1 x 11 @50kg (3+ set) - Happy with this!! Overhand shoulder width grip pullups 2 x 6 @BW Neutral grip pullups 1 x 6 @BW 1 x 5 @BW - with straps to see if its any easier on my bicep, felt worse then without them. Db rows + lateral raises 2 x 20 @25kg + 2 x 10 @10kg Standing db shoulder press 2 x 8 @17.5kg - shoulder starting to drift upwards Back squats bar holds/trying shoulder out. Conclusion.. Still can't back squat. Rear delt flys 3 x 12 @15kg Bench press 1 x 10 @20kg 1 x 10 @40kg 1 x 5 @45kg 1 x 10 @40kg 1 x 30, 10, 10 @30kg - 5sec rest between each set. Some stuff with the prowler, kegs and farmers. Just testing my shoulder out.

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