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Old 03-23-2013, 04:44 AM   #61
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hope you can get that sorted and be back lifting ASAP
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Old 04-09-2013, 02:46 AM   #62
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Thanks, leefarley.

And... I'm back! But taking it reeeaaal careful for now.

So I did only three lifts yesterday and did them light, taking into account no squatting for *ages* prior , no lifting at all for 2-3 weeks or whatever, a possibly dodgy back and maybe even still a dodgy hip flexor... well, you get the idea.


Front Squat 40kg (yes, 40kg, lol) 3x10
Bench Press 60kg 3x10
Seated Row 70kg 3x10



Actually meant to do some hammy curls as well, but forgot.

And today, my back is still fine, and my hip flexor isn't complaining! That's the good news. However, I have the doms from hell, haha. Mainly the quads (wtf?! 40kg!!) and chest, of all things. It's like starting to lift again from scratch, almost.

But I'm *so* glad to be getting back to this. Was getting quite depressed, to be honest.

Next session (tomorrow), I will try some LIGHT deadlifts (assuming my back still feels okay), same for overhead press, and maybe just some bodyweight chinups and dips to finish off.


Overall, I'm going to stick to higher reps for the duration, I think. Might be healthier. And four (or so) lifts per session should be quite enough, after all.

Going to be *very* careful from now on, in every way. I'm in this for strength, health, and all that good stuff. NOT injuries, and all that crap.
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Old 04-09-2013, 09:27 AM   #63
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good come back workout

nothing wrong with 40kg on front squats those things are brutal

60kg x 3 x 10 on bench press is good amount reps to work thos pecs and to feel it the next day if you havent done them for a while.
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Old 04-09-2013, 08:14 PM   #64
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Quote:
Originally Posted by Dray View Post

Going to be *very* careful from now on, in every way. I'm in this for strength, health, and all that good stuff. NOT injuries, and all that crap.
Slow and steady wins every time.
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Old 04-10-2013, 02:31 AM   #65
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Ran out of time, so didn't get to do chins.


1-ram DB overhead press 25kg 3x10
Deadlift 100kg 4,6,8
Dips BW 11,11,11
Hammy curls 35kg 10,10,10 (was meant to do these last session)


Back still feels fine, and I'm very relieved about that.

Guess I'll work my way up again, with as much care and awareness as I can summon every time.
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Old 04-10-2013, 09:29 AM   #66
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Take it slow, you have lots of time.
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Old 04-12-2013, 03:00 AM   #67
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That's the plan, Off Road and BendtheBar.

Today I tried some deep, high bar, narrow stance ("olympic style") back squats as well as fronts, to see what's okay and what isn't. Fine, so far; the hip flexor isn't complaining, just feeling a bit odd like last time...

{ Front Squat 50kg 10
Oly Squat 50kg 2x10 }
{Hamstring Curl 36.25kg 12
Hamstring Curl 37.5kg 2x10}
Bench 65kg 3x10
DB Row 33kg 15,12,10


That's the four exercises for "Day A", more or less. Will see if high bar or front is better for the next few sessions (of "A").
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Old 04-12-2013, 12:26 PM   #68
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Great work. Enjoy the weekend.
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Old 04-21-2013, 08:40 AM   #69
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Oops. Forgot to keep logging stuff here.

Well, I've got my bench back to sets at 75kg, so far, rowing the ~40kg DBs, squatting 100kg low bar, without pain (woohoo!), deadlifting 110kg (just a bit of normal backache the day after!)... oh, and strict pressing 55kg for sets of 10 as well. Chinups 10 reps, Dips 14 reps (first set anyway, heh).

I think that covers the major lifts. I'll get back to logging details next week. Just had a lot of stuff come up, and haven't been online at all for a while.

Good to be back.
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Last edited by Dray; 04-21-2013 at 11:49 AM. Reason: 100kg low bar, not 80kg, d'oh.
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Old 04-21-2013, 12:38 PM   #70
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good work, it looks like it is starting to come back.
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