New Log - New Me - Lifting after serious health issues

[daawhitty]

Going well mate, romaians are amazing

Thanks I’m not going to lie it hurts doing them at the start but improves the more you do it. Blood getting to the muscle I’ve read. Plan is to add 2.5kg to the top set every day for two weeks I’m hoping this rehab works.

[Ben0090]

Thanks I’m not going to lie it hurts doing them at the start but improves the more you do it. Blood getting to the muscle I’ve read. Plan is to add 2.5kg to the top set every day for two weeks I’m hoping this rehab works.

As long as its getting better mate, dont push the 2.5kg for the sake of it, you dont want to strain it by going to fast, feel it out

[ItsTiME35]

Looking good my man... slow steady recovery

[daawhitty]

Evening Workout
Tuesday, 27 March 2018 at 20:40

Romanian Deadlift - Hamstring Rehab
Leg now is pretty much pain free except when moving a certain way. Such as pulling your right shoe off with your left foot on your heel. No that kills big time I guess it’s a good test of how the rehab is going though..!

The rehab sets moved great, I’m actually doing them every other day now as it’s not possible due to work/home commitments. Also getting a good lat and glute workout on these too..!

Set 1: 20 kg × 25
Set 2: 22.5 kg × 25
Set 3: 25 kg × 25

Bench Press
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 35 kg × 3
Set 4: 45 kg × 1
Set 5: 52.5 kg × 2
Set 6: 57.5 kg × 5
Set 7: 57.5 kg × 5
Set 8: 57.5 kg × 6

Notes: these were tough last set was a definite 9.5. Will be doing these again on Saturday so I hope there is an improvement.

Incline Bench Press
Set 1: 40 kg × 5
Set 2: 47.5 kg × 5
Set 3: 47.5 kg × 5
Set 4: 47.5 kg × 5

Notes: form wasn’t great but the J’s a few times..

Lat Pulldown
Set 1: 50 kg × 9
Set 2: 50 kg × 9
Set 3: 50 kg × 9

Notes: weight and reps spot on RPE 9 last rep

Seated Row
Set 1: 50 kg × 9
Set 2: 50 kg × 9
Set 3: 50 kg × 9

Reverse Fly
Set 1: 4 kg × 11
Set 2: 4 kg × 11
Set 3: 4 kg × 11
Notes: hard as fook.

Bicep Curl (Dumbbell)
Set 1: 8 kg × 11
Set 2: 8 kg × 11
Set 3: 8 kg × 11
Notes: another hard few sets

Overall I’m probably close to a deload I’ll see how the next few weeks go..

[mannymann]

Glad the rehab is going well. Bench is coming along great too. Nice work

[daawhitty]

Glad the rehab is going well. Bench is coming along great too. Nice work

Thanks pal.. yeah bench moving good hopefully I’m on the LP wave so I can keep going for a while.

[daawhitty]

Midday Workout
Thursday, 29 March 2018 at 16:15
Tonnage 6862
Volume 15 sets x 184 reps

Romanian Deadlift:

Set 1: 25 kg × 25
Set 2: 27.5 kg × 25
Set 3: 30 kg × 25

Notes: Was able to go a bit lower today. And didn’t feel any pain.

Military Press

Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 25 kg × 3
Set 4: 30 kg × 1
Set 5: 37.5 kg × 5
Set 6: 37.5 kg × 5
Set 7: 37.5 kg × 8

Notes: These felt good today. I purposely adjusted my technique today I consciously looked to pause each rep and actually found they moved better. Answer : because I was able to maintain better tightness.

Last rep RPE 9
3 reps 1/2 breath 2 rep.

Close Grip Bench Press
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 5
Set 4: 40 kg × 3
Set 5: 47.5 kg × 8
Set 6: 47.5 kg × 8
Set 7: 47.5 kg × 10 PR

Lat Pulldown
Set 1: 45 kg × 11
Set 2: 45 kg × 11
Set 3: 45 kg × 10

Notes: did these with only 30s rest as I worked in.

One Arm Row (Dumbbell)
Set 1: 12 kg × 11
Set 2: 12 kg × 11
Set 3: 12 kg × 11

Notes: not done these in a while and I had forgotten how good these hit your back.

[daawhitty]

Afternoon Workout
Saturday, 31 March 2018 at 16:20

Away for Easter: still managed to sneak in some lifting
Tonnage 6502kg

Sets 12
Reps 138

Romanian Deadlift
Set 1: 30 kg × 25
Set 2: 32.5 kg × 25
Set 3: 35 kg × 25

Bench Press
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 35 kg × 5
Set 4: 45 kg × 3
Set 5: 55 kg × 1
Set 6: 60 kg × 5
Set 7: 60 kg × 5
Set 8: 60 kg × 6

RPE 8 last set.

Lat Pulldown
Set 1: 50 kg × 11
Set 2: 50 kg × 11
Set 3: 50 kg × 9


Superset with 1 leg leg curl

5kg x 12 - 3 sets

Military Press
Set 1: 20 kg × 5
Set 2: 25 kg × 5
Set 3: 30 kg × 3
Set 4: 35 kg × 1
Set 5: 40 kg × 5
Set 6: 40 kg × 5
Set 7: 40 kg × 6

RPE 8 last set

Nice stress free session.. will be hammering the calories tonight and tomorrow

[ItsTiME35]

solid sessions man.. lovely work on bench ... jell

[daawhitty]

solid sessions man.. lovely work on bench ... jell

Haha.
Thanks pal, I’m now only a few sessions off we’re I was before my break.

[ItsTiME35]

Haha.
Thanks pal, I’m now only a few sessions off we’re I was before my break.

exactly bro.. strong ****er

[mannymann]

Great lifts on the bench and press

[daawhitty]

Great lifts on the bench and press

Cheers matey..

[daawhitty]

I’m going to test the waters with a light squat and deadlift session tonight to see if I can resume training.

Sq 30kg 5x5
OHP 42.5kg 5x5
Dl 30kg 1x5 - RDL 35 3 x 8
Chin Up 3 sets

[ItsTiME35]

I’m going to test the waters with a light squat and deadlift session tonight to see if I can resume training.

Sq 30kg 5x5
OHP 42.5kg 5x5
Dl 30kg 1x5 - RDL 35 3 x 8
Chin Up 3 sets

looks good to me man, take it slow and steady its a long road!!

[daawhitty]

looks good to me man, take it slow and steady its a long road!!

Definitely it’s the process we love..!

[daawhitty]

Strong 5x5 - Workout B
Tuesday, 3 April 2018 at 21:22

Squat
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 25 kg × 5
Set 4: 30 kg × 5
Set 5: 30 kg × 5
Set 6: 30 kg × 5
Set 7: 30 kg × 5
Set 8: 30 kg × 5

Notes: these moved nice I didn’t feel my hamstring at all. Will progress 2.5kg every other session to keep a close eye on it.
Shoulder Press
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 5
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5
Set 6: 42.5 kg × 4
Set 7: 42.5 kg × 2
Set 8: 42.5 kg × 3
Notes: Nearly got 3x5 but that last rep failed at head height. This knocked my reps down even with 5 minute rest. Recovered a rep in the last set though. Will try again on Saturday.

Deadlift
Set 1: 30 kg × 5
Notes: getting into the pull position I started to feel my hamstring. So will maintain this weight as it’s good practice for dl setup. And switch back to RDL’s.

Bicep Curl
Set 1: 27.5 kg × 8
Set 2: 27.5 kg × 8
Set 3: 27.5 kg × 5

[mannymann]

Glad the hamstring is mainly sorted. Shoulder press is good and I'm sure you'll get the reps on Saturday

[daawhitty]

Glad the hamstring is mainly sorted. Shoulder press is good and I'm sure you'll get the reps on Saturday

Thanks Manny.. the ohp felt so heavy haha. I guess I’m doing ok with my hamstring it usually takes 4-6 weeks to heal fully..!

[ItsTiME35]

great volume bro... must be fried

[daawhitty]

great volume bro... must be fried

Shoulders are pal.. I plan on wearing my Belt for Saturday's OHP revenge match. I'll see if it helps.

[NGV22]

Great comeback from the surgery. Inspiring. I have done Allpro and Stronglifts before so I can relate.

Good lifting gears - adipowers and SBD knee sleeves. What type of belt you use?

I hope your hamstring heals. Keep us posted.

[daawhitty]

Great comeback from the surgery. Inspiring. I have done Allpro and Stronglifts before so I can relate.

Good lifting gears - adipowers and SBD knee sleeves. What type of belt you use?

I hope your hamstring heals. Keep us posting.

Thanks pal. Hamstring is doing okay no pain at all - Today I got through my NHS physio appt its actually in 2 weeks so I guess it may even be fully healed by then. But at least I will get a professional appraisal of it.

Belt - Inzer Lever - I tried it at home last night. Man bracing is so easy with a belt on I can feel pressure 360 degrees.

[daawhitty]

Strong 5x5 - Workout A
Thursday, 5 April 2018 at 20:30
Volume: 18 sets:96 reps
Tonnage: 4285kg

Squat
Set 1: 20 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 35 kg × 5
Set 5: 35 kg × 5
Set 6: 35 kg × 5
Set 7: 35 kg × 5
Set 8: 35 kg × 5

Notes: Warm Up went great so added 5kg’s. Good low bar position and knees tracking good. Moved great RPE 6

Bench Press
Set 1: 20 kg × 10 [Warm-up]
Set 2: 20 kg × 5 [Warm-up]
Set 3: 25 kg × 5 [Warm-up]
Set 4: 50 kg × 3 [Warm-up]
Set 5: 55 kg × 1 [Warm-up]
Set 6: 60 kg × 5
Set 7: 60 kg × 5
Set 8: 60 kg × 5
Set 9: 60 kg × 5
Set 10: 60 kg × 5

Notes: 5x5 PR last rep RPE 9

Bent Over Row
Set 1: 20 kg × 5
Set 2: 30 kg × 5
Set 3: 40 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5
Set 7: 40 kg × 5

Notes: Bent over Row.

Bicep Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 8
Set 3: 30 kg × 5

Notes: Weight PR nice pump.

Notes: good session pleased with how well my bench is going.

[mannymann]

Bench is moving great buddy

[ItsTiME35]

super jealous of that bench bro... lovely volume too

[daawhitty]

Bench is moving great buddy

super jealous of that bench bro... lovely volume too

Cheers lads.

[NGV22]

What can you deduce from doing the Starr rehab protocol for your injury?

[daawhitty]

Strong 5x5 - Workout B
Saturday, 7 April 2018 at 12:28
Volume 10 sets x 59 reps
Tonnage 3747kg

A little pushed for time so cut the sets to 3’s and I might just stay at 3’s and see if it’s enough volume as it’s shaves a lot of time.


Squat
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5

Notes: upped 5kg still moving easy RPE 6

Shoulder Press
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 3
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5
Set 6: 42.5 kg × 5

Notes: 3 x 5 pr - last rep 9.5. Used my belt and I’m not sure it helped so took it off for the last two sets. Squeezing the hell out of my glutes does help though.

Deadlift
Set 1: 30 kg × 5

Notes: stayed the same definitely felt stronger this session.

Lat Pulldown
Set 1: 30 kg × 10
Set 2: 55 kg × 8
Set 3: 55 kg × 8
Set 4: 55 kg × 10

Notes: Upped 5kg - did these underhand chin up grip.

Finished with some Tricep pushdowns and single leg hammy curls.

Next week pushing for some upper body PR’s.

[ItsTiME35]

Strong 5x5 - Workout B
Saturday, 7 April 2018 at 12:28
Volume 10 sets x 59 reps
Tonnage 3747kg

A little pushed for time so cut the sets to 3’s and I might just stay at 3’s and see if it’s enough volume as it’s shaves a lot of time.


Squat
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5

Notes: upped 5kg still moving easy RPE 6

Shoulder Press
Set 1: 20 kg × 5
Set 2: 20 kg × 5
Set 3: 30 kg × 3
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5
Set 6: 42.5 kg × 5

Notes: 3 x 5 pr - last rep 9.5. Used my belt and I’m not sure it helped so took it off for the last two sets. Squeezing the hell out of my glutes does help though.

Deadlift
Set 1: 30 kg × 5

Notes: stayed the same definitely felt stronger this session.

Lat Pulldown
Set 1: 30 kg × 10
Set 2: 55 kg × 8
Set 3: 55 kg × 8
Set 4: 55 kg × 10

Notes: Upped 5kg - did these underhand chin up grip.

Finished with some Tricep pushdowns and single leg hammy curls.

Next week pushing for some upper body PR’s.

awesome session brother.. nice work dude