Bluegreyhound's Training Log: Rehab May 09 - Dec 09

[Bluegreyhound]

Wow, how strong were you before? You lift more than 2 times bodyweight so it isn't a long road to 3xbw anymore and then you're about to be a professional.

My all-time PRs are back in high school @ BW of around 73kg. That was a long time ago (I am in my 30s now) but from memory I think that I used to do 5 reps of around 160-170kg in both Squats and Deads. My theoretical Deadlift max was probably higher than 170kg (since we never truly maxed out completely on Deads), but that's not really relevant since I never lifted it. What I found was that after about 2xBW, it gets much harder to progress the Squat. I think the equivalent barrier on the Deadlift for me was a little below 2.5xBW. I seem to be much better built for Deadlifting rather than Squatting or Benching.

Personally, I don't think I have either the genetics or force of will to reach 3xBW on any lift. But I'm ok with that. As long as I get back my crossover moves, jump shot, sprint speed and right foot shot, I'll be happy.

I see, you're primary goal is performing well on other sports, not weightlifting itself. But why did you quit? Did you even quit soccer and basketball in your spare time?

Grades. At the time, I needed to focus on studies... or else get my ass kicked by my dad. My dad used to tell me that "no one makes big money playing sport", and being young and gullible I believed him. lol. On the serious side, I was devoting too much time to sports and I wasn't really good enough to make it big time anyway. I think that I just thought that it was time to reprioritise.

I still continued to play sports recreationally, on and off until university (1st year), but then other things took over yada yada.. and eventually I got landed with a 14-15 hr desk job. Fast forward more than ten years later and we're in the present age. My hours are much reduced and I'm more comfortable with what I've achieved and where I'm going in life. I want to get some balance now.

[DJJ]

So life just took over your hobbies and now you're back at it. Seems ike you're doing a good job.

[Bluegreyhound]

So life just took over your hobbies and now you're back at it. Seems ike you're doing a good job.

Yes - in summary. Thanks!

[Bluegreyhound]

Strange day. I started my workout not really feeling it - not motivated at all so much so that I didn't even bother supersetting my squat sets with chin/pull ups. So, I only did 5x5 100kg instead of keeping the +5kg advance on my plan below i.e. 5x5 102.5kg.

After squatting, I felt like a little disappointed with what I had done but couldn't be bothered with doing some upper body lifts. Then, in a classic what-the-fuck-am-I-doing moment, I decided to do RDLs with 70kg and rep this until near failure. Then, I did normal deadlifts, triples 90kg &110kg then doubles with ramped loads until 140kg. 140kg went up solidly and I finished the workout on a high.

14 Jul 09 {27}
BW=65kg

Day 10 of RSR, Olympic style squat. Plan in Blue at the very bottom.
Actual Squat lifts:
5x5 100kg

Other Exercises:

RDL 70kg

Deadlift
1x3 90kg
1x3 110kg
1x2 120kg
1x2 130kg
1x2 140kg

Russian Squat Routine (RSR):
Day 1: 6x2 90kg +5kg
Day 2: 6x3 90kg +5kg
Day 3: 6x2 90kg +5kg
Day 4: 6x4 90kg +5kg
Day 5: 6x2 90kg +5kg
Day 6: 6x5 90kg +5kg
Day 7: 6x2 90kg +5kg
Day 8: 6x6 90kg +5kg
Day 9: 6x2 90kg +5kg
Day 10: 5x5 97.5kg +2.5kg
Day 11: 6x2 90kg
Day 12: 4x4 102.5kg
Day 13: 6x2 90kg
Day 14: 3x3 107.5kg
Day 15: 6x2 90kg
Day 16: 2x2 113kg
Day 17: 6x2 90kg
Day 18: 1x1 120kg

[Bluegreyhound]

I just realised I met my original "Rehab PR" goal of 5x5 100kg before 21 July (per my 1st post in this log). And I did it with Olympic style squats. Quite pleased with that.

[maroon]

I just realised I met my original "Rehab PR" goal of 5x5 100kg before 21 July (per my 1st post in this log). And I did it with Olympic style squats. Quite pleased with that.

Good job!

David Brent knows!!!

[KIB]

Congrats on the 5x5@100kg goal and also for turning around one of those dark moments that afflict us all. David Brent loves you

[dylanamus]

The program is only as good as the guy under the bar. Good work, mate. You're on your way up.

[guru]

Hey BGH, Thanks for dropping by on my log. Reading your log, it's difficult to believe you're doing a Rehab routine. Great job on achieving the squat goal ahead of time.

Looks like the RSR is working great for you.

[Bluegreyhound]

Hey BGH, Thanks for dropping by on my log. Reading your log, it's difficult to believe you're doing a Rehab routine. Great job on achieving the squat goal ahead of time.

Looks like the RSR is working great for you.

Thanks! The RSR is not a rehab routine as such - my random rehab strength work was actually in the previous weeks. I'm not 100% recovered yet, but I felt confident with giving the RSR a good go.

Believe it or not, my left leg feels a bit weak when I walk upstairs and downstairs, but it is much improved now. I'd say it's close to 85% recovered. Now, only when the squat weight exceeds 100kg do I feel the knee protesting: 2 months ago, I would have felt the 'protest' with just 60kg in the bottom position. I feel much more comfortable deadlifting as well (despite having done little deadlifitng over the past 2 months..actually 1 year). I have little of that strange tugging feeling behind the knee now. However, I continue to have issues with full and rapid knee extension, but that's only affecting my power/hang clean and dynamic work.

[Bluegreyhound]

Migraine. Sucks.

16 Jul 09 {28}
BW=66kg

Day 11 of RSR, Olympic style squat. Plan in Blue at the very bottom.
Actual Squat lifts:
6x2 95kg

Russian Squat Routine (RSR):
Day 1: 6x2 90kg +5kg
Day 2: 6x3 90kg +5kg
Day 3: 6x2 90kg +5kg
Day 4: 6x4 90kg +5kg
Day 5: 6x2 90kg +5kg
Day 6: 6x5 90kg +5kg
Day 7: 6x2 90kg +5kg
Day 8: 6x6 90kg +5kg
Day 9: 6x2 90kg +5kg
Day 10: 5x5 97.5kg +2.5kg
Day 11: 6x2 90kg +5kg
Day 12: 4x4 102.5kg
Day 13: 6x2 90kg
Day 14: 3x3 107.5kg
Day 15: 6x2 90kg
Day 16: 2x2 113kg
Day 17: 6x2 90kg
Day 18: 1x1 120kg

[atypical1]

Damn...worked out with a migraine? You're a stud!

james

[Bluegreyhound]

Damn...worked out with a migraine? You're a stud!

james

Yeah. Luckily it's only 12 reps. If it is was the heavy day today, I'd postpone the workout to tomorrow. I hate it when illness/stuff like this threatens to fuck up my timetable. Still, it was very uncomfortable squatting - felt the pressure in the head. I feel better now. Took some Ibuprofen/pills.

There was another reason for the short workout. My dog is unwell and not eating - I have to take turns feeding him bits at a time.

[atypical1]

Bummer on the sick doggy. Hopefully he feels better soon!

james

[DJJ]

It's a big victory you managed to workout with migraine. You're a die hard! Good luck with your health and the health of your dog.