Ridge's lifting journal awesome!

[ridge_forrester]

FRIDAY - 102kg

Bench
120 x 2
132.5 x 8
120 x 2 x 10

Dbell bench
45 x 13
32 x 21

CG bench
100 x 10

Dbell curls
4 x 8

Pressdowns
Various weights totalling 80 reps

Low incline raises + super light dbell bench/flyes

----------

Was tired as hell from last night's workout, coupled with shoulders/pec tendons sore as fuk from Tuesday.

REALLY happy with tonight's sesh

[ridge_forrester]

Monday - 102kg and well into (modded) Sheiko 29!

Squats
75 x 5
90 x 4
105 x 3 x 2
120 x 3 x 6

(Only squats + deads will be in backwards Russki rep/set layout)

Deads
130 x 3 x 3

Pullups
bwt x 3 x 5

Pulldowns
65 x 2 x 10

Hypers
10kg x 2 x 15

Decline abs
4 x 7

Not much to say, squats feelin pretty good. Higher bar placement, going much deeper, and beltless.

Confident about going all the way 29/37/32 again.

[ridge_forrester]

Tuesday - 102.5kg

Bench
100 x 5
110 x 3
120 x 2
130 x 1 FAAAAAAAAAAAACKKKK
- STRONG sharp pain from shoulder, moving in towards middle of pec. Checked it out, no bruising/discolouration. But still, enough to call it there for tonight.

Dumbbell bench
25kg (lol) x 40, 35

Shoulder press
15kg (lolo) x 30

Chitload of various high rep rehab work for shoulders, pecs and elbows.

Applying ice atm... hope this isn't too serious!

[ridge_forrester]

Dafuq, could've sworn I posted last night's workout!

Anyway, hardest workout of Sheiko 29.. lots of hard chit

warmups
127.5 x 2 x 4

-break-

warmups
120 x 3 x 4

Hard as fuk. Form sucked, but doing a few extra sets with lighter weight fixed it back up!

[ridge_forrester]

Friday

Bench
warmed up to 100, pec started hurting again. FUK!

Dbell bench
25 x 2 x 30

Side raises
5 x 2 x 30

Hammer curls
4 x 10

Wrist extensions
3 x 12

Low incline rotators
2 x 20

Ergh, just my luck to be at lifetime peak strength then something fuks up. Oh well! brb icing/rehab

[ridge_forrester]

I think I'll follow a rehab plan as detailed here:

http://forum.bodybuilding.com/showth...#post122015271

Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.

[ridge_forrester]

Monday

Squats
warmups
120 x 3 x 5

rehab bench
20, 30, 35 x 25 reps each

Squats
warmups
90 x 3 x 3

Some abs + hypers

Fukit, after trying mid-high bar squats for a few weeks and doing very badly on them, I think I'll go back to low-ish bar placement. Always been hip dominant squatter, always will be.

[ridge_forrester]

Tuesday

Bench
30 x 25
40 x 25
50 x 25

Light rows, hammer curls, wrist extensions

Actually started to feel something nearly resembling a pump on the last set of bench.

Still no pain, will continue process.

[ridge_forrester]

Wednesday

Bench rehab
40, 50, 60 x 25

Started to feel something in the affected area on the last few reps of last set. Might back off tonight and go up again tomorrow.

Still icing postworkout, pre-bed, mornings.

[ridge_forrester]

Thursday

More bench rehab

40 x 3 x 30

Some other really light stuff like rotators or something. lul

[ridge_forrester]

Friday

Bench rehab

40, 50, 60, 70 x 25

Light rotator/scap/rear delt work.

-----------------

Actually felt pumped as fuk, but no pain at all in my affected pec! Good sign

Surprisingly, my tri's are fatigued like 24-7 from this work. Not sure if I should go much heavier for high reps next week, but if I still feel good I might do light pushups on the weekend, then gradually build up to 100 x 20 bench next Friday. If I can manage that with no pain, I should be good to start my routine over and hopefully get a higher base!

[ridge_forrester]

Fukit, didn't do anything on the weekend... too lazy

Monday - somewhere around 102ish bodyweight

Bench rehab
50, 65, 80 x 25 = motherfukcing pumped, no pain!

Light squats
80, 90, 100 x 5

iceee

[ridge_forrester]

Tuesday
bench 40 x 3 x 25
ice

Wednesday
bench 60 x 3 x 25
ice

Thursday
Nothing, cbf lazy

[ridge_forrester]

FRIDAY - 102.2.I'M BACK, BETCHES!

Bench
90 x 3 x 15

Dumbbell shoulder press
22 x 15
17 x 2 x 17

CG bench
80 x 3 x 12

Dips
bwt x 15

Pressdowns
60 x 3 x 15

First full workout in two weeks, goddamn. And no pec pain whatsoever! Although I was still holding back a bit.

Won't unleash THE FUKCING FURY just yet.

[ridge_forrester]

Monday - 102.7

Deads
100 x 5
120 x 2
140 x 5
100 x 2 x 5

High bar squats
60 x 10

Seated rows
4 x 15

Abs
3 x 7

Lower back has been very sore lately, hips/hams really tight. Tonight's workout was really therapeutic, fuk yeah

[ridge_forrester]

Tuesday

Bench
95 x 2 x 15

Dbell shoulder press
25 x 12
20 x 15

CG Bench
80 x 2 x 15

Pressdowns
60 x 2 x 15

Ez Curls
10 x 2 x 8

Hammer curls
15 x 2 x 8

--------------------------

Didn't feel strong tonight, but I'm still holding back a bit. Second set of bench, I could feel a slight disturbance in the pec.. force... or something.

If I'm not too sore, will attempt 100 on Friday. Fukkk I hope I'm not getting back into training too soon

[ridge_forrester]

Thursday - 103kg

Squats
100 x 10
80 x 10

RDL
60 x 2 x 15
60 x 25

Pulldowns
Various weights, 4 x 15

Abs
3 x 5

---------------

Fuk me dead, hips so tight. Took the whole workout + stretching and foam rolling to loosen up. Should be better next week I hope.

[ridge_forrester]

Friday - 103.4

Bench
100 x 3 x 15

Dbell shoulder press
25 x 2 x 15
22 x 15

CG Bench
85 x 15
80 x 15, 10

Curlsbrah
few sets of 8

Pressdowns brah
2 x 15

--------------------------

First time I've touched 100kg since the injury, first two sets were no pain at all! Still holding back, so I pushed with a bit more force on third set and felt dull sensation in injured area.

Not sure if it's fully recovered yet, or just needs to be stretched out..... hmmmmm

[ridge_forrester]

Monday

Deads
100 x 5
120 x 2
145 x 5
120 x 5
100 x 5

Hi bar squats
60 x 2 x 10

Prone rows
60 x 12
40 x 12, 12, 10

Face pulls
3 x 15

Plank holds (3)

Superman back extension (3)

Lotsa stretching + foam rolling

----------------------------------

Back feels fkn excellent after all that (been really sore/tight lately), but feeling the onset of sickness atm.

[ridge_forrester]

Sick last few days..

Friday

Bench
105 x 3 x 15

Dbell shoulders
27 x 13
25 x 15
22 x 15

CG Bench
85 x 15
80 x 10, 15

Curls
3 x 10

Pressdowns
set of 15

---------------------------

Recovering from cold, rushed workout, crazy fatigued. Still taking it easy on bench, happy with how it's going.

[ridge_forrester]

Monday

Deads
150 x 5
140 x 5
130 x 5
120 x 5

Squats
60 x 10
80 x 10

Prone rows
60 x 13
40 x 3 x 12

Shrugs
100 x 20

Face pulls, Planks, Superman raise.. thingys

---------------

feelsgoodman

[ridge_forrester]

Tuesday - 103.5

Bench
110 x 10
100 x 10

Dbell shoulder press
30 x 10
25 x 12

CG Bench
90 x 12
80 x 12

Curls
12 x 10
10 x 10

Hammer curls
17 x 10

Pressdowns
70 x 2 x 15

---------------------------

Still holding back a bit, which made the weight seem harder than it should've been. Form and conditioning not quite where it was before injury, but getting back there.

[ridge_forrester]

Thursday - 103.5

Squats
110 x 8
100 x 10
80 x 14

RDL
60 x 20

Lunges
8 x 2 x 12

Pullups
bwt x 2 x 8

3 sets of Planks + Supermans

[ridge_forrester]

FRIDAY - 104.fat

Bench
110 x 2 x 15
100 x 15

Dbell shoulder press
27 x 15
25 x 15
20 x 20

CG Bench
80 x 8
90 x 2 x 12

Hammer curls
20 x 8
17 x 3 x 10

Pressdowns
73 x 3 x 15

-----------------------------

Bad form on last night's pullups caused internal rotation, pecs were quite sore tonight. Really happy with how workout went, no pain in the 'problem area', form tighter, able to push harder. I guess I'm back to 100% again!

[ridge_forrester]

Monday - 104kg

Deads
100 x 5
130 x 2
155 x 5
140 x 5
130 x 5
120 x 5
100 x 5

Oly squats
80 x 5
90 x 5

Prone rows
75 x 6
60 x 10
50 x 2 x 10

Face pulls
few sets of 15

Planks and superman

---------------

Hips/back a little tight. Started wearing belt today. Otherwise fine.

[RawBear]

Damn man!

I've missed so much! Your running Sheiko now?
Crazy strength up in this thread, doing extremely well mate, extremely well!
You fit into the custom suit?

I'll be in more regularly from now!

[ridge_forrester]

Oh hey man! Was wondering where you got to.

Yeah, I managed to fit into it after crash dieting a few kgs. I've since regained that and then some, but strained my pec a month or so ago. Will try bench 120 x 10 tonight to see how things are going

[ridge_forrester]

Hokay!

Tuesday - 104kg

Bench
120 x 10
110 x 10

Dbell shoulder press
30 x 12
27 x 11

CG Bench
100 x 2 x 10

Pressdowns
77 x 2 x 15

Curls
15 x 11
10 x 2 x 12

Hammer curls
15 x lots

--------------------------

Got what I came for, was actually a bit challenging.

Guess there's not much else to say really. Can't feel anything in my pec now, guess the rehab worked perfectly

[ridge_forrester]

Thursday

Squats
110 x 6
90 x 2 x 10
80 x 10

RDL
90 x 12
80 x 12

Parallel pullups
2 x 6

Pulldowns
75 x 9
70 x 11
65 x 15

Hypers
10kg x 20

few sets of planks

[ridge_forrester]

Friday

Bench
120 x 13, 10, 10

dbell shoulder press
27 x 16
22 x 20
20 x 20

CG Bench
100 x 11
90 x 14, 12

Curls
15 x 12
10 x 2 x 12

Hammers
17 x 8

Pressdowns
77 x 18
73 x 18
70 x 18

-------------------------

HORY SHET! Can't believe how effortlessly I'm making progress. I'm back at my lifetime peak, but still feels like noob gains??

Absolutely huge workout tonight though, I'm gonna have to eat big and rest up well.