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Old 05-31-2013, 08:23 AM   #1481
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You are spot on with the rehab. Glad it's going well.
As for pins vs high box, high box definitely. Squatting off pins can throw you off, not what you want when rehabbing.
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Old 05-31-2013, 04:29 PM   #1482
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Originally Posted by Off Road View Post
You are spot on with the rehab. Glad it's going well.
As for pins vs high box, high box definitely. Squatting off pins can throw you off, not what you want when rehabbing.
Thanks offroad. I agree with you.

My only thought for pins was that I would not have to worry about the negative as much but I will go with box squats to test the water
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Old 05-31-2013, 05:46 PM   #1483
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Friday quick session
Still working on rehab. Scaled it back a little, my abs and low back muscles were sore from doing these little exercises multiple times a day. Will do a limited amount again before bed.

Hammer curls
30s x 2 x 12
40s x 3 x 10
40s x 14

Band Tricep extensions
Average band x 5 x 15
Strong band x 15

Lateral raise
15s x 3 x 10

Band pull Aparts
Mini x 3 x 15

Did a couple sets of BW split squats and glute bridges. They felt good, things seem to be firing alright next wee will be the test
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Old 06-01-2013, 12:21 AM   #1484
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Great work Jeremy! Half expected to see a bunch of heavy squats in here ! Good work and hope your back continues to get better!!!
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Old 06-01-2013, 01:06 AM   #1485
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Great work Jeremy! Half expected to see a bunch of heavy squats in here ! Good work and hope your back continues to get better!!!
Thanks hunter, you will have to wait until next week for the squats. Gonna try to be smart about it
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Old 06-02-2013, 05:32 PM   #1486
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Sunday update
Quick session today. Went away this weekend for my dads bday. It was fun, ate a lot of good food. My back is feeling really good right now. Going to ease into things this week and if all goes well I will be able to get back into things the next week. Here is what I did today

Pull ups
BW x 5 x 6

Dips
BW x 5 x 10

Hammer curls
20s x 2 x 20

Single arm Pushdowns
Mini band x 2 x 20

Felt good to loosen up, a bit dehydrated. Here is the plan this week.
Monday: rehab day, pull ups dips, reverse hypers
Tuesday high box front squats, work up very slowly
Wednesday off, couple back exercises
Thursday front squats depending on how I feel

Unknown after that, depends how I feel. Hoping things continue to get better
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Old 06-02-2013, 05:59 PM   #1487
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Great work Jeremy! Glad your back s feeling better! I'm no one to listen to, but even if you feel well, I'd limit squats to one day this week! Why rush it and possibly prolong getting back to regular training. But you know your body best, so just be smart! Keep working bud!!!
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But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
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Old 06-02-2013, 06:45 PM   #1488
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Originally Posted by Hunterace View Post
Great work Jeremy! Glad your back s feeling better! I'm no one to listen to, but even if you feel well, I'd limit squats to one day this week! Why rush it and possibly prolong getting back to regular training. But you know your body best, so just be smart! Keep working bud!!!
Thanks hunter, I definitely see what you are saying. The plan is to definitely feel it out this week.

If I have any kind of soreness I will stop. If I do squat a second day, it will be super light.
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Old 06-03-2013, 06:57 PM   #1489
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Monday picking it up
Had some good intensity on pull ups and dips, added some weight, still felt good. Front squats tomorrow, back felt pretty good, gonna take it slow.

Pull ups
BW x 3 x 6
Plus 25 x 6 sets x 6 reps
Felt good

Dips
BW x 2 x 10
Plus 25 x 6 x 10
Easy

Reverse hyper
2 plates x 5 or 6 sets x 10-15 reps

More rehab work tonight, if all goes well I will hit some squats tomorrow. High front box squats
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Old 06-03-2013, 07:31 PM   #1490
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Great work Jeremy! Backs still good, great news! Keep working!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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