Just catching up on workouts

18-Apr	Overhead, supersets
20-Apr	Full body MD press, curls, abs
21-Apr	Light squat and stretch
21-Apr			Weight	Reps
Warm-up and stretch
Deadlift			135	8
			245	6
			355	6
			415	3
			455	2
			315	8
			315	8
			135	12
Bench			135	8
			225	6
			275	4
			315	2
			315	2
			315	2
			115	60
Reverse Hyper			60	150
Abs			60	120
Triceps (overhead)			45	75
Grip (axle)			205	65
Cool-down and stretch

Still recovering from an abdominal tear

I'm getting better, slowly, but consistently.  It has been almost a month, and I squatted 525 x 2 today.  It felt weak, and probably looked worse, but I did it.  That's 300+ 1 week out, 400+ 2 weeks out and now 500+ past 3 weeks out.  That is solid.  I feel it, but it doesn't really hurt, so that's good.

Over the weekend, I hit cardio.

Tuesday I hit some really light deadlift, followed by strict standing rack presses up to 235 x 2.

Today was about 10 sets of squat, rolling thunder, reverse hyper and a lot of stretching.

Onward and upward.

Lifting injured

Lifting injured...I'm doing what I can.  It isn't a lot, and it isn't heavy, but I'm moving and hitting some things that I need to hit to not lose too much ground.

Monday I hit overhead, and managed to work up to 165 x 2 x 3.  I hit 110 total reps of overhead, working up to that weight.  It never "hurt", but I felt my injured oblique the whole time.

Yesterday I got after some squats (SKWAATS!), and worked up to 335 x 2 x 2.  Fortunately I still moved the weight easily, even though I had to be careful and not over-engage my lower-back muscles.  I worked in some curls and a bunch of grip.

Tonight, to fill in some gaps, I hit calf raises, and to cross a mental gap, I worked up to 405 x 6 x 2.  It felt fine, but I could also feel the oblique the whole time.  The injury is healing, but I'm constantly reminded it is there.  I was also able to hit some cable rows and light shoulder work.

I've been stretching, consistently, and have also done some cardio in the past week.  Considering the circumstances, I'm happy with my progress.

Thanks for reading!

100 rep Saturday

I'm recovering from a slightly torn oblique muscle.  The first few days were very painful.  I'm about 2 weeks off of the injury and day-to-day doesn't really bother me anymore.  Sneezing is the worst, and rolling over still reminds me, but for the most part, I'm ok.  Lifting is another issue...the wrong angle really highlights the injury, whereas a careful lift with the muscle disengaged is fine.

Today I was able to do things for high volume with low weight:

1. Lockout bench 100 reps
2. Squats 100 reps
3. Calf raises 100 reps
4. Curls 100 reps
5. Lateral raises 100 reps
6. Captains of Crush 100 reps

Following the workout, I actually feel really good.  I managed a little bit of a sweat and feel loose, so mission accomplished.

On Thursday, I did my standard shoulder maintenance lift with rubber bands for 1,000 total reps, and I rode the bike earlier this week for some easy cardio.

I'm still at it, just being careful.  While the lifting is off the standard pace, I've restricted my diet a little bit.  I've cut back on protein and total calories.

Hopefully by mid/late next week, I'll be back lifting in the 30-50% range, whereas today, most of what I did was an empty bar.

Thanks for reading!

Saturday (light lift)

Here is Saturday's workout.  I got the blood flowing but didn't go heavy on anything.  Sort of a de-loading day, if you will.

				Weight	Reps
Warm-up and stretch
Deadlift (14 inch)				155	10
				265	8
				355	4
				405	3
				425	3
				425	3
			Romanian	265	15
Axle press (strict)				25	30
				95	12
				145	8
				195	3
				195	3
				195	3
				145	12
Curls				75	50
Band rows				150	120
Abs				60	100
Grip				80	250
Cool-down and stretch
			10	min cardio

Benching to 75% for reps

I already benched this week, but in hopes of improving my pressing, I decided to hit it again.  My back was tired from Tuesday's squat, so in lieu of overhead, I benched.  I rounded out with some rows and triceps work, and am feeling pretty good.

I managed a measly 6 reps on 315 (which I estimate is my 75% mark) but was still sore, so I'm fine with it.  Had I been fresh, I think 10-12 is possible.  Onward and upward!

Here is the workout:

				Weight	Reps
Warm-up and stretch
Bench				135	12
				135	12
				225	6
				275	3
				295	3
				315	6
Rows with varying grips				155	15
				155	15
				155	15
				155	15
				155	15
Triceps press (med ball)				50	150
Rows (bands)				150	110
Abs				60	100
Triceps extensions				150	60
Cool-down and stretch

Squatting to 85%

Today I was in dire need of a good squat.  It had been a few weeks, so I really needed to get it in.  I started feeling week, but after a few warm-up sets, I finally started to get in the groove.  455 felt pretty easy, and I came up fast on 525, as well.  I didn't want to push too high, though, as I'd been off for a few weeks and didn't want to overdo it. 

I then hit a couple of back-off sets for volume, and worked in some curls, just because.

Here is today's workout:

				Weight	Reps
Warm-up and stretch
Good mornings				45	10
				135	10
Squat (back)				135	6
				185	6
				225	3
				275	3
				365	2
				455	2
				525	1
				315	10
				135	20
Curls				25	40
				35	20
				45	20
				55	26
Cool-down and stretch