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Old 05-02-2014, 09:37 AM   #51
KD5NFW
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Looking strong(er)
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 05-11-2014, 03:11 PM   #52
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Training Type: Powerlifting
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Default Workout 15 / 23 weeks Post Op

Squats
265lb x 8
Deads
375lb x 15
RDLs
245lb x 10
Bench
245lb x 22
Close-Grip Bench
215lb x 11
Low Incline Flys
50lbs x 10
Barbell Rows
265lb x 10
Barbell Shrugs
245 x 10
DB Curls
30lbs x 10
Seated Military Press
145lb x 10
Front/Side Laterals
20lbs x 12
Abs
high incl. w/ 25lbs x 11

Progression continues well. I would back down reps on the dead and bench but I set a goal of 405x15 and 255x25 so.... a goal's a goal.
Right wrist is still week (feels like a light sprain). The supination/propination strength is lagging. I would much rather be doing a low incline DB bench than flys but my wrist just can't handle it right now. I started doing a 'pistol draw' rehab movement at the end of workout (didn't add because it is boooorrring).
Changed up Military's. I clean the weight and sit down for the first rep then progress through the reps. A little twist for balance.

Last edited by Sandbox; 05-11-2014 at 11:01 PM.
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Old 05-11-2014, 10:54 PM   #53
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Damn man 15 reps on deadlifts with just about any weight is grueling...nice work!
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Old 05-13-2014, 08:35 PM   #54
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245x22?!?! Nice!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 05-14-2014, 09:02 AM   #55
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Damn old man, keep up the work!
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Last Meet Lifts: 435/303/512

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Old 05-20-2014, 11:07 PM   #56
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Workout 16/ 25 weeks Post Op

McGill 3
Bench
245lb x 25
Close-Grip Bench
225lb x 10
Squats
285lb x 6
Deads
395lb x 13
RDLs
255lb x 10
Low Incline Flys
65lbs x 10
Barbell Rows
275lb x 10
Barbell Shrugs
275 x 10
Pinwheels
30lbs x 10
Seated Military Press
150lb x 10
Front/Side Laterals
20lbs x 12
Abs
high incl. w/ 25lbs x 15

Finally, got my bench rehab goal: 245x25. Now I can start pushing the weight up. Not thrilled with the dead but I did move it back in the workout so I could hit the bench. I'm going to move to 405 x 15 until I hit that. Again, a goal is a goal. I need to make general fitness a goal this summer. Dammit.

Last edited by Sandbox; 05-20-2014 at 11:32 PM.
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Old 05-21-2014, 07:45 AM   #57
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Damn fine work Fred! Impressive!
What is this "general fitness" you speak of
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 05-23-2014, 09:29 PM   #58
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Bench for 25 reps??? Deadlifts for 13? Who needs cardio?
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Old 05-26-2014, 10:08 PM   #59
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Love the reps and simplicity, Brother. What's a 'Pinwheel'?

By the way, takes quite a bit of mental mettle to knock out a heavy 10 rep RDL set after doing 13 reps with nearly 4 bills in the deadlift. WOW.. quite impressive.
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Old 05-26-2014, 10:47 PM   #60
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Quote:
Originally Posted by Flounder View Post
Love the reps and simplicity, Brother. What's a 'Pinwheel'?

By the way, takes quite a bit of mental mettle to knock out a heavy 10 rep RDL set after doing 13 reps with nearly 4 bills in the deadlift. WOW.. quite impressive.
Thanks Flounder. The pinwheel is like a hammer curl only across the body.
Takes all of the torque off the ole distal bicep tendon.
http://yworkout.com/sites/default/fi...mages/0141.png

BTW...the illustration is actually me wearing my super cool aikido pants.
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