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» 105kg Comeback (Go to post)02-05-2017 @ 12:49 
Post Edited: 02.05.2017 @ 12:50 PM by JohnMarsden
Friday 28/04/17

Squat
60kgx5
60kgx5
100kgx5
140kgx5
180kgx3x5 (All Paused)

Leg Extension
50kgx10x5

Leg Curl
50kgx10x5

3x15 on curls

Monday 01/05/17

Squat
60kgx5
60kgx5
100kgx5
140kgx5
180kgx3
belt on
200kgx3
220kgx5

Deadlift
70kgx5
70kgx5
110kgx5
140kgx5
140kgx5
140kgx5

3x15 on curls
» 105kg Comeback (Go to post)27-04-2017 @ 13:14 
26/04/2017

Front Squat
60kgx5
60kgx5
100kgx5
140kgx5
160kgx5
180kgx3
190kgx2

Leg Extension
50kgx10x5

Leg Curl
50kgx10x5

3 sets of 15 dumbells curls
» 105kg Comeback (Go to post)25-04-2017 @ 13:21 
Wayne_Cowdrey said:
Good work on the fronties!
Good luck with the comeback.


thanks Wayne, hopefully in the coming weeks can start introducing back in all the lifts I haven't been able to do due to injury, overall feeling strong just frustrating now more than anything
» 105kg Comeback (Go to post)25-04-2017 @ 13:20 
Monday 24/04/17

Squat
60kgx5
60kgx5
100kgx5
140kgx5
180kgx5x3

Deadlift
60kgx8x2
110kgx5x3

3 sets of 15 with 9kg on dumbbell curls to finish
» 105kg Comeback (Go to post)23-04-2017 @ 11:37 
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
» 105kg Comeback (Go to post)20-04-2017 @ 13:15 
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
» 105kg Comeback (Go to post)19-04-2017 @ 13:10 
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
» 105kg Comeback (Go to post)13-04-2017 @ 13:28 
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
» 105kg Comeback (Go to post)11-04-2017 @ 12:44 
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
» 105kg Comeback (Go to post)11-04-2017 @ 12:41 
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
» 105kg Comeback (Go to post)10-04-2017 @ 12:53 
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
» 105kg Comeback (Go to post)06-04-2017 @ 12:49 
Wednesday 06/04/17

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

3 set of 15 on dumbbell curls with 4kg Grin
» 105kg Comeback (Go to post)05-04-2017 @ 13:30 
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
» 105kg Comeback (Go to post)31-03-2017 @ 13:28 
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
» 105kg Comeback (Go to post)28-03-2017 @ 13:31 
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.

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