BENCH AND SQUATS
10minutes of foam rolling, band stretching and hip drills
Bench Press working up in triples
Bar x 10
60kgs x 10
80kgs x 5
100kgs x 3
115kgs x 3
125kgs x 3
135kgs x 2.5 Lost tightness and slid back up the bench as I got leg drive. This put me in a horrible position and I couldn't finish the rep.
150kgs x 3 (a bit sloppy), 3 with better pauses
Bar x 20, 20, 20 Hip was tight but no real pain
40kgs x 10 with a bit more tightness and discomfort. Decided to not push it and instead did 4 more sets of 10.
CGBP 95kgs x 10, 8, 7 (+2.5kgs from last week)
Hammer curls 15kgs x 12, 10 drop set 8kgs x 7
Face pulls 6plates x 20, 20
Bench was ok tonight. Need to start using the higher bench again and chalking my back more. This will help me to keep the same position for the whole of a set and not just the first rep. I rushed the third rep a bit but if I hadn't slipped, I still would have had it I think.
Squats were a non-starter. I have stopped taking ibuprofen because the hip hasn't bothered me in day-to-day activities. Turns out squatting is NOT the same as walking around or sitting on my *** at work. Back on the painkillers and more rehab to be done. CGBP was good. Getting close to the magic 100kgs for 3 x 10. That'll be a decent milestone. I'd normally finish with leg press but didn't want to stress the hip so did some curls and face pulls.
Back in on Sunday but a lot more rehab to be done before then.
Don't call it a comeback