Trap bar dead lift - 405 x 8 x 4
Close-stance arched back good mornings - 155 x 8 x 4
Standing leg curls - 50(each leg) x 12 x 4
Reverse hyper - 180 x 12 x 3
Incline sit-ups - 35 x 12 x 3
Saturday, August 31, 2013
8/27/13 Speed
Box squats w/ heavy bands - 255 x 2 x 10
Reverse band dead lifts - 455 x 8 singles
Rehab circuit ( start with 12 reps of each exercise then decrease by 1 each time through until reaching 1 )
GHR
Medicine ball squat on bosu ball
90lb reverse hyper
Lunge
Seated cable rows, wide handle, to chest - 140 x 12 x 4
Incline sit-ups - 12 x 4
8/25/13 max effort
Bench press w/ reverse green bands - worked up to 475 x 3
Cambered bar bench - 245 x 8 x 4
Close grip floor press - 275 x 5 x 5
Band press down - light band 20 x 2
Close grip lat pull down - 200 x 8 x 4
Dumbbell side raise - 35 x 6 x 4
Hammer curls - 45 x 8 x 4
8/23/13 Max Effort
Dead lift rep max - 500 x 8 ( happy with this as a comeback, only 3 reps shy of all time PR)
Front squat to 11- inch box - 205 x 6 x 4
Glute ham raise - 12 x 3
Snatch grip barbell row - 185 x 8 x 4
Sled drags - 200 lbs x 4 trips 100 feet
Reverse hyper - 180 x 12 x 4
Back in the saddle...
Ok so it's been a long few months since my last posts. Those few months consisted of being diagnosed with a torn ACL and meniscus in my right knee, and successful surgery to repair it on April 8.
The months since then have been consumed by 12 weeks of clinical rehab, and the ongoing process of rehabbing and rebuilding strength on my own. I have also used the time to reorganize and expand my home gym (pics coming soon!)
As I approach the 5-month anniversary of my ACL reconstruction, I am finally starting to handle some legit weight again, and so it is time to resume this training blog.
I have picked RPS Christmas Carnage as my return to the platform, and while my squat expectations are modest, I am confident I am capable of PRs in the bench and even the dead lift.
As of this week, I am officially in meet prep mode...
IT'S ON LIKE DONKEY KONG!!!!
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