August 24. 2015
The New Program
Wave 1 Week 1
Bench Press @ rpe 8 repeat until rpe 9 5 x5 2minutes rest tween sets
This represents the official reintroduction of pressing since the pec tear 7 weeks ago. There was 4 weeks of rehab. Then a week with POB learning how to setup and function. Tonight it was all put to use. There was a careful approach with some testing.
warm ups with
135 x 5
135 x 5
155 x 5
185 x 5 I was shaking but remembering everything I've been taught
205 x 5
225 x 5 @ rpe 8 2 minutes rest
235 x 5 @ rpe 8 2 minutes rest
235 x 5 @ rpe 9 2 minutes rest
225 x 5 @ rpe 9 2 minutes rest
205 x 5 @ rpe 9 2 minutes rest
I got fatigued because I was repping so slow to be careful.
Flat Dumbell Press No time between sets prescribed so we did 30-45 seconds
70 x 10 @ rpe 7 30 seconds
60 x 10 @ rep 7 30 seconds
50 x 10 @ rpe 7 30 seconds
50 x 10 @ rpe 7 30 seconds
50 x 10 @ rpe 7 30 seconds my chest is on fire!!! It burns bad!
40 x 10 @ rpe 7 45 seconds
40 x 10 @ rpe 7 45 seconds
40 x 10 @ rpe 7 45 seconds
40 x 10 @ rpe 7 45 seconds
40 x 10 @ rpe 7
Then the workout called for a Lat exercise and a Tricep exercise.
Since my bench was safe I decided I wanted to reintroduce pullups and dips. Both have not been possible since the tear.
Assisted Pullups
first some test sets
then:
+80 assist x 7 @rpe 9
+100lbs assist x 7 @ rpe 9
+120lbs assist x 7 @ rpe 9
+140lbs assist x 7 @ rpe 9
+140lbs assist x 7 @ rpe 9
Assisted dips...tri's were pretty fatigued
120lbs assist x 12 failed on 12th rep 15 were due @rpe 10
140lbs assist x 15 @rpe 8
140lbs assist x 15 @ rpe 8
160lbs assist x 15 @ rpe 8
160lbs assist x 15 @ rpe 8
My chest, lats and tri's blew up huge... Loved this.
Hope I did ok PillarofBalance
LolololAugust 26, 2015
Leg Day Wave 1, Week 1
Barbell Box Squats
Warm ups
135lbs x 10
185lbs x 10
225lbs x 5
275lbs x 2
working sets
315lbs x 2 reps @ rpe 6 45 seconds rest
315lbs x 2 reps @ rpe 6 45 seconds rest
315lbs x 2 reps @ rpe 6 45 seconds rest
315lbs x 2 reps @ rpe 6 45 seconds rest
315lbs x 2 reps @ rpe 6 45 seconds rest
315lbs x 2 reps @ rpe 6 2 minutes rest
315lbs x 2 reps @ rpe 6 2 minutes rest
315lbs x 2 reps @ rpe 6 2 minutes rest
315lbs x 2 reps @ rpe 6 2 minutes rest
315lbs x 2 reps @ rpe 6 2 minutes rest
Bulgarian Split Squats ***Rest was time it took to change legs RPE was to begin at 7 and advance to 10
right leg 60lbs x 10 @ rpe 7
left leg 60lbs x 10 @ rpe 7
right leg 60lbs x 10 @ rpe 7
left leg 60lbs x 10 @ rpe 7
right leg 50lbs x 10 @ rpe 7
left leg 50lbs x 10 @ rpe 7
right leg 50lbs x 10 @ rpe 7
left leg 50lbs x 10 @ rpe 7
right leg 40lbs x 10 @ rpe 8
left leg 40lbs x 10 @ rpe 8
right leg 40lbs x 10 @ rpe 9
left leg 40lbs x 10 @ rpe 9
right leg 30lbs x 10 @ rpe 9
left leg 30lbs x 10 @ rpe 9
right leg 30lbs x 10 @ rpe 10
left leg 30lbs x 10 @ rpe 10
right leg at body weight 261lbs x 10 @ rpe 10
left leg at body weight 261lbs x 10 @ rpe 10
rested a minute..getting really sick
right leg at body weight 261lbs x 10 @ rpe 10
left leg at body weight 261lbs x 10 @ rpe 10
Had to lay on floor. Room was spinning
Went over and did seated leg curls 1 minute rest between sets
90lbs x 15 reps @ rpe 8
90lbs x 15 reps @ rpe 8
90lbs x 15 reps @ rpe 8
90lbs x 15 reps @ rpe 8
90lbs x 15 reps @ rpe 8
Hyperextensions I was so dizzy these just put me over the top-- 1 minute rest between sets
x 10
x 10
x 10
x 10
x 10
went in bathroom and got sick and threw up.
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