Hazzard's Training Log: The Return From Injury To Swoletrophy

[Kuytrider]

Named after Judi Dench. Well at least we know Hazz's secret crush

Awesome pulling and sorry to hear about the shoulder issues. That's gotta be frustrating, especially for someone who thrives on awesome heavy lifting.

[Hazzard]

**** that shit, it's all about Maggie Smith.

Thank you buddy, I'll get it healed up one day!

[BendtheBar]

LETHAL BIZZLE TALKS ABOUT FAKE DENCH T-SHIRTS - YouTube

LETHAL BIZZLE TALKS ABOUT FAKE DENCH T-SHIRTS - YouTube

[J_Byrd]

nothing wrong with blasting the squat and pull. Hope the shoulder gets better

[Gaz6682]

That's typical of the NHS, if they weren't all down prancing around at the olympics you'd probably get in sooner

[Hazzard]

Thank you guys, I have actually been training the last couple of weeks, I've just been lazy with updating my log. Last week training went well, up until Thursday when I had a muscle spasm in my lower back, in the same place I had one a year and a half ago. Sucked, but wasn't as bad as last time so I just spent the weekend icing and rollin', rollin', rollin', rollin'
GIFSoup
it on my "foam" roller so it felt much better by the time Monday came around. Hit some okay squats, and it's been fine this week. Going to roll it frequently with a cricket ball I bought and hopefully it'll be okay. Seems to just be a muscular tightness so shouldn't make any difference to my training.

Anyway... this week...

06/08/12

Squat
Warm-Up
210x1
222.5x1
235x1
200x3
210x5

Hack Squat
120x6
100x12x3 sets

Lying Leg Curl
35x10
50x10
50x10
50x10
50x9

Leg Extension
70x10
100x10
100x10
100x10
100x12

07/08/12

Barbell Row
Warm-Up
107.5x8x3 sets

Forgot to do my fourth set, oops.

Strict Shrug
107.5x15
140x15
180x15
210x15
227.5x6 - held for 3 secs at top, but couldn't keep my grip
250x10
265x10
280x15

Bigger traps than Bane.

Behind-the-Back Shrug
60x10
100x10x3 sets

Nice and controlled, but kinda awkward. Felt good though.

Lat. High Row
80x15
100x12
110x8
100x12

EZ Bar Curl
30x12x3

08/08/12

Bench Press
20x10x2
40x5x2
60x5x2
80x3
92.5x3
105x5
60x10

Post-injury PB! Massive numbers.

Lateral Raise
12.5x12x4

Front Raise
8x15x4

Cable Pull-Down
30x12
30x12
30x9
30x8

Then did a second session a little later to do some rehab work on my shoulder that a friend recommended.

Front Raise up to full shoulder flexion - 4x20x3 sets
Cable Internal Rotation - 2x20x3 sets
Pec Deck Rear Delt Flyes - 25x20x3 sets
Face Pull to external rotation (scarecrow) - 5x15x3 sets

Felt good.

[Hazzard]

Oh shit, today...

09/08/12

Deadlift
Warm-Up
230x8

Didn't want to go too heavy so just did some reps.

Block Sumo Deadlift (plates 5" off the ground)
60x5x2
100x5
140x3
180x3
210x3
235x3
250x5

Not bad, felt strong and stable, which is good considering it's only 5" off the ground. Last three sets I used straps and double overhand grip.

High Box Squat
60x5
100x5
140x3
180x3
220x3
250x5

Nice little finish to the session. Feeling strong all round.

[LtL]

Good to see you coming back. Thanks for your help tonight.

LtL

[BendtheBar]

Well done oh deathlift master.

[Hazzard]

Originally Posted by BendtheBar

Well done oh deathlift master.

Haha, thank you mate, but hardly - I'm pretty sure that's your title!

Anyhow, yesterday's training...

14/08/12

Squat
Warm-Up
210x1
230x1
242.5x1
200x3
212.5x3
220x3

Pretty savage stuff. First time using my new weightlifting shoes with a raised heel. Took a bit of getting used to and I took 242.5kg down too slowly, which made it a grinder. Then did three back off sets with increasing weight and aaaaalmost missed the third rep of the 220. Good place to stop! Shoes are great, they feel much more solid with the floor and keep me nice and tight. Problem is that because of the heel it further enhances my problem with tilting forwards out of the hole. Really need to get this sorted and hopefully I'll see some massive numbers come of it! Still, pretty solid squats.

Front Squat
60x10
80x10
100x10
120x5

Nice quad work, much better (although more intense!) than the hack squat machine.

Lying Leg Curl
35x10
50x12>30x12>15x12
50x8>30x8>15x12

Rather than do a bunch of sets, I just smashed out two double drop sets, intense shit.

Finished with three 30 second sprints on the stationary bike. Problem is you need to get the bike started before pressing start and having it come on. It's pretty ghetto and makes doing this a pain as I planned on doing 5 sprints, but after the 3rd it turned off when I paused to catch my breath and I though, '**** it.' Still, nice brief little bit of cardio.