SYB... New and Improved SST

[BrotherIron]

Forgot my biofreeze b/c it was moved so I didn't realize it wasn't in the car till I got to the gym. Adductor felt ok which is good but I don't forget it on Friday.

Even though I hate going this light, I'm thankful to be able to train period. Something it better than nothing and slowly I'll add the weight back in. I figure 1 more week and then I should be good to go.

INJURED GROIN WEEK 2
DEADLIFT/ OHP

Comp. Deadlift~ 135x7, 235x7, 275x7, 315x7
Z-Press w/ Swiss Bar +chain 38lbs~ 95x10, 135+Cx5, +Cx5, +Cx5, +Cx4
SLDL w/ DB~ 70x7, x7, x7
Bicep Curl~ 35x12, 40x10, x6​

 

[BrotherIron]

Spent the weekend with SS so didn't get to lift. That's ok b/c it gave my adductor some more time off. Not a bad day today. I did a set of 30reps w/ 25lbs on the adductor machine before each set of paused back squats. The adductor felt off on the first set but felt fine for the 3 sets after. I'll add more weight next week and then probably do a recovery week and after start my training block.

I also made sure I had my biofreeze on and put it on early.

INJURED GROIN WEEK 3
BENCH/ SQUAT

Comp. Bench~ 95x10, 135x7, 185x5, 215x5, 245x5, 245x5, 275x4

Rest time was under a minute and I realized I should have actually rested by the end.​

Paused B. Squat (3 sec)+chain92lbs ~ 135x5, 235x5, 235+Cx5, +Cx5, +Cxx5, +Cx5
Rolling Tri. Ext. (db)~ 30x10, 35x10, 40x8, 45x5
T-Bar Row~ 45x15, 90x10, 115x7​

DEADLIFT/ OHP

Comp. Deadlift~ 135x5, 225x5, 275x5, 315x5, 365x5, 365x5

Could feel adductor on first 2 sets but felt good after.​

Z-Press w/ Swiss Bar+chain38lbs ~ 95x12, 115+Cx5, 125+Cx5, 135+Cx5, 145+Cx5, 155+Cx3
SLDL w/ DB~ 80x7, 80x7, 85x7, 85x7
Biceps Curl~ 40x12, 45x5, 45x7​

 

[BrotherIron]

Got a 93 on 4th Test in MicroBio. It's considered the most difficult test in the class due to it's subject matter... antibiotics and their transmission routes.

 

[BrotherIron]

Also decided to wait on the log. SS can't really utilize a 12" log well. Women compete and train with a 10" log so I'll keep looking for something we can both use. No point in dropping $400+ on something that won't be used as often as I'd like. I will pick up an axle. I think I want an axle w/o knurling. Don't need anything else cutting into my legs as I deadlift.

 

[MAYO]

Nice work on the academics.

 

[BrotherIron]

Nice work on the academics.

Thanks. Just have to stay the course for another 5 weeks and then it's time to study/take the nursing entrance exam. After things really get fun...

Going to take modafinil to prep for the entrance exam and if I like it then I'll take it starting in the program.

 

[BrotherIron]

Next week, I'll up the weights again and than active recovery week. Following that, I'll start my regular training. I have changed the order of the days meaning my heavy squats falls at the end of the training block instead of the beginning.

 

[BrotherIron]

Squatted today and it didn't go bad. I could feel it a bit with my right adductor. I did the adductor machine after each set of squats. It seems to help and of course I put my biofreeze on too. I'll just keep slowly adding weight.

Next week I'll add another set in my main lifts so 5x5 on bench, dead, and squat. I worked a KB on my right adductor and I could feel trigger points which tells me I need to roll it out with a bar or something heavy to help break shit up.

INJURED WAVE
SQUAT/ BENCH

Comp. Squat~ 145x5, 235x5, 285x5, 335x5, 335x5, 385x5
Floor Press w/ Swiss Bar +chain 71lbs~ 135+Cx5, 185+Cx5, 200+Cx5, 215+Cx5, 230+Cx3, f.drop 185+Cx6
Standing GM~ 135x5, 185x5, 205x5, 225x4, 225x5
CloseGrip Pulldown~ 110x12, 130x10, 1508​

 

[BrotherIron]

Decided to take this week off as it's my spring break and I wanted a break. I still had lot of schoolwork to do; a case study, a lab report, and other stuff but I want to chill a bit this week and start back up next week. I also have to study Micro Bio this week but I'm making sometime for myself and actually relaxing... a bit. lol

 

[BrotherIron]

Took last week off and I felt weak today. I can still feel my adductor but there wasn't pain which I was happy about. I'm wondering if this feeling is just from the fact that it was pulled and I need to get blood flowing through that area moreso and also roll it out. I used a barbell yesterday and I'm thinking I'll do that 3x a week.

I'm thinking that perhaps next week I'll start my training pre injury.

INJURED GROIN
BENCH/ SQUAT

Comp. Bench~ 95x7, 135x7, 185x5, 215x5, 250x5, 250x5, 285x3, 285x3

all reps were performed with a full pause, wore elbow sleeves.​

Paused Back Squat +93lbs chain (3 sec)~ 145x5, 145x5, 195x5, 235+Cx4, 255+Cx4, 275+Cx4, 295+Cx4

no knee sleeves, no belt. ​

Rolling Triceps Ext (db)~ 35x10, 40x10, 45x7, 45x7
H.S. Iso Row~ 90x10, 135x7, 135x7​

 

[BrotherIron]

FELT AMAZING! Adductor felt fine. Warmed up and then decided to perform triples instead of sets of 5 and it paid off BIG TIME.

INJURED GROIN
DEADLIFT/ OHP

Comp. Deadlift~ 135x5, 225x3, 275x3, 315x3, 365x3, 365x3, 405x3, 405x3
Z-Press w/ Football Bar +38lbs chain~ 95+Cx10, 130+Cx5, 140+Cx5, 150+Cx4, 160+Cx2, f.drop 125+Cx8
SLDL w/ DB~ 80x5, 85x5, 90x5, 90x5
Biceps Curl~ 40x10, 45x7, 45x5

​

SQUAT/ BENCH

Comp. Squat~ 145x5, 145x5, 235x5, 285x3, 325x3, 325x3, 375x3, 375x3
Floor Press w/ Football Bar +71lbs chain~ 95+Cx10, 135+Cx5, 190+Cx4, 205+Cx4, 220+Cx3, 220+Cx3, f.drop 185+Cx7
Standing Good Morning~ 135x5, 205x5, 225x5, 245x5, 245x4
​

 

[BrotherIron]

Right adductor felt pretty good today. I cut my workout short b/c I ran out of time. All in all... not a bad day.

INJURED GROIN
BENCH/ SQUAT

Comp. Bench~ 95x10, 135x7, 185x5, 225x3, 255x2, 285x1, 315x1, 330x1

225 and up were performed w/ a pause. felt good.​

Paused B. Squat +93lbs chain~ barx10, 145x5, 195+Cx4, 235+Cx4, 255+Cx4, 275+Cx4

no sleeves and no belt as usual. Performed Addcutor machine for 2 sets of 30 @ 25lbs as part of warm up.​

Rolling Tri. Ext (DB)~ 35x8, 40x8, 45x7, f.dop 30x12
H.S. Iso Row~ skipped​