Monday, November 30, 2015

Training Log: Entry 1992

Axle bench press
Bar x 10
75x10
115x10
165x10
205x5
255x8
205x13

Notes: I'm back.  As per my normal "returning from injury" protocol, I'm using a slightly different movement so that I don't get caught up in comparing PRs.  Went axle over barbell, going to stick that way for a while yet.  Didn't have any 1rms to use for plotting out 5/3/1, so I'm going to call this my 5s week, use the numbers in a 1rm calculator, and use that to get my training max for the next few weeks.  This was with zero leg drive, as I'm not able to brace my legs (nor would my surgeon want me to), and they were all pretty decent grinds.



Dips
5x15

Notes: Until more avenues for assistance work open up, I'm going to be doing a lot of dips.  Plan is to use a more upright style on this day to emphasis the triceps, and a more forward style on my overhead day to emphasize the chest.



3 way shoulder raise giant set
3 rounds


NG Chins
15x10
1x30


Notes: The 15x10 is sets performed in between sets of everything else.  The 1x30 was done at the end, cycling clusters of 5 reps with the various hand spacings on the swiss bar for 2 full rotations (wide, normal, close grip).





General notes: Weighed in at 184.4 this morning.  First time weighing me in for 2 weeks.  Weird to see such a low number, but now I have a place to grow from.  Great to be training again for real.
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4 comments:

  1. UnknownNovember 30, 2015 at 9:29 AM

    I've been hitting a bunch of seated behind the neck press lately, might be a good one for you to try out. What did Ed Coan do, 405 for a double or something? I mostly use it at the end of a workout to fry my shoulders.

    ReplyDelete
    Replies
    1. EmevasNovember 30, 2015 at 10:27 AM

      Thanks for the contribution. I have been considering it a bit for sure, as it's something I haven't done in a long time. Set-up may be a little tricky. Do you do it solo, or do you have a partner hand off the weight to you?

      Delete
    2. UnknownNovember 30, 2015 at 10:58 AM

      Solo--again, I tend to use this as a higher rep finisher rather than a heavy lift. If you can do it off the spot bars that's ideal for homegarage training.

      Delete
    3. EmevasNovember 30, 2015 at 12:04 PM

      That's brilliant. I can probably suspend it with chains. Awesome idea.

      Delete

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