I decided that my old and rather sort lived log was a misleading title given recent events. So a quick recap, I was training for and competed in a strongman competition. It turned out that I herniated a disk before the competition and competed anyways...
dummy. So I've spent september through december doing rehab and getting weaker. I'm now lifting again but with many restrictions. So that leads me to the current plan, I'll be lifting with the goals of bullet proofing my back and not reinjuring it so my lower body template will reflect that, though I will be introducing so work to increase lower body strenght in a lower risk fasion. Since strongman or a full powerlifting meet is out of the question for now, I'm considering a bench only meet in the spring which would be fun given it's a weak point for me.
Here are the first two days of my current training plan.
Wednesday:Upper Body Max Effort day
A:1 Barbell Bench Press
175-5
185-5
175-5
185-5
A:2 Chest Supported Row (plates-reps)
2.25-5
3-5
2.25-5
2.35-5
B:1 Arnold Press
45-8
45-8
B:2 Neutral Grip Pulldown
130-8
150-8
C:1 Neutral Grip Barbell Curl
65-8
65-8
C:2 Dip
bw+40-8
bw+40-8
this week is going to be more like 80% that 60% but that's because it's following a deload.
DE lower Body
A:1 Box Squats straight weight
8*2 at 185
B:1 Overhead Squat
85-8
95-8
115-5
C:1 Bulgarian Split Squats with DBs
bw-8
40s-8
50s-8
C:2 Cable Row
120-8
140-8
160-8
I have not done these exercises in a while, so the last sets seemed just right and will be the starting weights for next week. The overhead squat seems like a balance issue so I'll try 115 next week and see how it goes.
Fixing my back and Maybe a Bench meet
