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

[Bluegreyhound]

I started my new rehab training on 21 May. My left knee is still far from 100% recovered, but donning knee supports seems to alleviate some of the problems I am experiencing. It's been several months or more since I have done any heavy lifting and I have lost a lot of strength, speed and a significant amount of lean muscle (which I cannot afford to lose). To add insult to injury, I am start to build useless flab.

Training will be a mixed bag, but my primary focus (as always) is to get my squat and deadlift back up. I aim to lift heavy but will also strive for decent number of total reps lifted to get a little hypertrophy going and building some work capacity for later. For the next 8 weeks, I am going for a "rehab PR" 5x5 squat. Two weeks ago, I pencilled in 5x5 100kg as my 8 week goal, but progress has been good lately (despite flu last week) so I'm going to try to exceed that goal.

Baseline Stats @ 21 May:

Age=33
BW=64kg
Height=5ft 7
BF=14% (approx)

Neck=14.5'
Shoulder=45'
Chest=36'
Arm=12'
Wrist=6'
Waist=29'
Butt=36'
Thigh= 23'
Knee= 14'
Calf= 14.5'
Ankle=8'

Training - historic to date:

21 May {1}

Back Squat 6x6 75kg
Behind Neck Press 5x10 20kg
Rack Pull 5x1 110kg
Pull-up 5x5 BW
Chin-up 4x5 BW
Press-up 3x10 BW
Leg-raise 1x45

23 May {2}

Back Squat 5x5 70kg
Military Press 10x3 42.5kg
Barbell Row 7x5 40kg
Chin-up 5x5 BW
Press-up 3x10 BW

24 May {3}

BW=64kg

Behind Neck Press 5x10 22.5kg
Barbell Row 5x10 27kg
Pull-up 3x5 BW
Leg Raises 50

25 May {4}

Squat 7x5 75kg, 1x3 90kg
Bench Press 5x5 60kg

28 May {5}

Military Press 10x3 45kg
Barbell Row 8x5 45kg

30 May {6}

Deadlift 1x3 110kg
Row 5x7 40kg
Pull-up 3x5 BW
Bench Press 5x5 65kg

31 May {7}

Squat - ramp sets
1x6 70kg
1x6 75kg
1x6 80kg
1x6 85kg
1x6 90kg
1x6 95kg
1x6 100kg + 1x15 60kg

[Bluegreyhound]

I'm going to be bullish about my goals progressing this year, and write it here.

By Dec 09 I shall equal my best lifts 1-2 years ago:
Squat 140kg, Deadlift 150kg

Mid-goal, by Sept 09:
Squat 120kg, Deadlift 130kg

[Bluegreyhound]

2 June {8}

Behind Neck Press
3x10 20kg
5x5 32.5kg

Barbell Row
6x6 47.5kg

[Bluegreyhound]

Not feeling it today. Squat only workout. Moderate volume only.

3 June {9}

BW=65kg

Squat
1x5 85kg
1x5 87.5kg
1x5 95kg
1x5 97.5kg
1x5 102.5kg

[Nilan666]

Welcome back to the forum BGH! It's official now

And wow....i never never knew that you had an almost exactly same built as mine! But you are lean man very lean. I tell you if i can gt down to the bf% you are at now, i would be flying! I'm at over 20% right now.

And wow a waist of only 29....<gasp> mine's at 34!

Rest of the things are pretty same. If i cut down the fat i'd be like a carbon copy almost! lol
Neck=14.5'-15'
Shoulder=45'-45'
Chest=36'-38'
Arm=12'-13&3/4
Wrist=6'-6.5'
Waist=29'-34'
Butt=36'-38'
Thigh= 23'-approx 24'(at the junction of the thigh and hip it is 24')
Knee= 14'-14'
Calf= 14.5'-14.5'
Ankle=8'-9'(only real difference so far)

[Nilan666]

Not feeling it today. Squat only workout. Moderate volume only.

3 June {9}

BW=65kg

Squat
1x5 85kg
1x5 87.5kg
1x5 95kg
1x5 97.5kg
1x5 102.5kg

Easy man easy. That is well over 1.5xbw squat. It is funny although the hypertrophy goes away, strength doesnt deteriorate that fast!
Good for us

[Bluegreyhound]

Indeed, that is coincidence Nilan.

We both seem to share the same small frame type build. It is a bit useful for sprinting (starts) when you don't have too much weight to lug around. I haven't got much muscle on me now, but I hope to regain my old sprinter-style physique and regain gain the inches around my upper thigh, butt and shoulders. Hoping that it'll be mostly lean muscle gain too. I am getting flabby.

[Bluegreyhound]

Easy man easy. That is well over 1.5xbw squat. It is funny although the hypertrophy goes away, strength doesnt deteriorate that fast!
Good for us

Actually, my strength is down quite a lot from last year. But it has been close to a year of no heavy lifting. Nonetheless, I found that my core was more tired than my legs. If I can bring my core back up again, I should be able to hit a top set of 120kg in a couple of months.

[dylanamus]

It's always easier the second time around. You just gotta be consistent. You've got a lot of room for bulking too. I won't be surprised to see you gain another 10kg of muscle in a few months if you eat enough.

[Bluegreyhound]

It's always easier the second time around. You just gotta be consistent. You've got a lot of room for bulking too. I won't be surprised to see you gain another 10kg of muscle in a few months if you eat enough.

Actually, it will be my third time again. Agree on the need to be consistent. Not that bothered on bulking up (for now at least), so I have kept the diet to 3000 calories. My weight should look relatively stable for the next couple of months as I lose the fat and regain some muscle. After that, a bit of (lean) weight gain is to be expected.

[Bluegreyhound]

Squat only workout. On hindsight, I screwed up my calculations. I was only meant to do 105kg for my triple. The last rep of 110kg wasn't as strong as I would have liked.

5 June {10}

BW=65kg

Squat
7x5 85kg
1x3 110kg

[Nilan666]

aye....the weight messes up with our brains sometimes

just wondering though...you are giving yourself enough time to rest between the workouts right? I mean as you yourself have said that you weren't feeling upto it....

[Bluegreyhound]

just wondering though...you are giving yourself enough time to rest between the workouts right? I mean as you yourself have said that you weren't feeling upto it....

In terms of days in between training sessions, I think I'm fine. So far, soreness has been minimal and I haven't been lifting too close to my 1RM (until yesterday that is).

In between Squats sets of 5 or 6 reps, I just take 1-2 mins rest between. I take longer rest between Bench/Press sets, but I superset (I think that's what you call it) with Rows/Chins/Pull-ups so I don't waste too much time sitting on my ass.

[Bluegreyhound]

6 June {11}
BW=65kg
Bench Press 7x5 65kg
Barbell Row 8x5 47.5kg

[Bluegreyhound]

Slight deload today.

7 June {12}
BW=64kg
Squat
1x5 80kg
1x5 90kg
2x5 100kg