Rehab Injuries Trying To Get Bigger an Stronger

[bigmanb]

I am back to what I like to do coming off a pectoral injury a few weeks ago have done a few workouts here an there an having fun helping some of my friends compete in power lifting an other's with their goals in what they want to do supporting them.

[bigmanb]

Saturday 12/10/2011

Chest

Bench Press
bar 1 set of 20
135lbs 1 set of 10
225lbs 1 set of 10
315lbs 1 set of 1 3/4 way down
365lbs 1 set of 1 3/4 way down
405lbs 1 set of 1 3/4 way down
455lbs 1 set of MISS got about halfway an bombed it
225lbs 1 set of 47
I am afraid to do full lockout still with anything over 300lbs coming off of my injury

smith bench
135lbs 1 set of 10
225lbs 1 set of 10
315lbs 1 set of 3
405lbs 1 set of 3 3/4 way down
425lbs 1 set of 2 3/4 way down

decline bench
135lbs 1 set of 10
225lbs 1 set of 10
295lbs 1 set of 12

decline hammer
1 45 a side 1 set of 10
2 45 a side 1 set of 10
3 45 a side 1 set of 10

hoist bench machine
310lbs 1 set of 12
200lbs 1 set of 10
100lbs 1 set of 10

flat bench again using a foam roller on lower back to sorta bridge bench never done this before so said hmmm try it? found it difficult basically on my toes but touched belly on each rep
135lbs 1 set of 5
185lbs 1 set of 5
225lbs 1 set of 5
275lbs 1 set of 3

Shut it down.

[bigmanb]

Sunday I helped my friends with their bench only meet got him into his and hers singlet pulled it kept them tight, stretched their upper body out, helped them with their warm ups. He ended up hitting 460lb as an opener. 479lb at 255lb bw i believe he weighed in at he just missed 490 half way up. She ended up hitting i believe 225-240lbs at a bw of 155 not sure about the numbers there both raw benchers

Monday

Legs

walkout raw squats said fuck it no belt or wraps
bar 1 set of 10
225lbs 1 set of 5
315lbs 1 set of 5
405lbs 1 set of 5
495lbs 1 set of 5
515lbs 1 set of 1
605lbs 1 set of 5 a little high was being cautious cause no wraps
625lbs MISSSSSSSSSSSSSSSSSSSS
520lbs 1 set of 12 first 8 were good last 4 got kinda high
500lbs 1 set of 20
405lbs 1 set of 15
315lbs 1 set of 20

leg press
5 45 a side 1 set of 10
8 45 a side 1 set of 10
12 45 a side 1 set of 10
17 45 a side 1 set of 20 i had the seat on 2 level
10 45 a side 1 set of 10

squat machine
7 45 a side 1 set of 8
8 45 a side 1 set of 5
10 45 a side 1 set of 5
11 45 a side 1 set of 5 stopping at the bottom where safety is for a second then exploding up
11 45 an 1 45 in middle 1 set of 3

smith machine box squats
bar 1 set of 10
135lbs 1 set of 5
225lbs 1 set of 5
315lbs 1 set of 5
405lbs 1 set of 5
495lbs 1 set of 5
585lbs 1 set of 5
no box was dissapointed in me fucking high again
665 1 set of 3

belt squats standing on 2 boxes
1 45 1 set of 10
2 45 1 set of 10
3 45 1 set of 10
4 45 1 set of 10

stretched out my legs an that was it. ended up popping veins in my left hip after this training session.

[bigmanb]

Today a little shoulders an pulls

smith machine shoulder press I start out almost fully locked out an bring the bar to my eye/nose level
bar 1 set of 10
135lbs 1 set of 10
225lbs 1 set of 10
315lbs 1 set of 10
405lbs 1 set of 8
335lbs 1 set of 10
355lbs 1 set of 10
225lbs 1 set of 8
135lbs 1 set of 20

hammer shoulder press machine
5 45 a side 1 set of 10
4 45 a 35 a side 1 set of 10
4 45 a 25 a side 1 set of 10
3 45 a side 1 set of 10
1 45 a side 1 set of 20

deadlift while having my feet standing on 1 stack of 4 45s so the bar is basically level with bottom of my shoes for a longer pull an feet are basically like 10 inches apart so pretty in close too
185lbs 1 set of 3
255lbs 1 set of 3
305lbs 1 set of 3
355lbs 1 set of 3
tried 405 but a miss
185lbs 1 set of 10

front raises 135 barbell 1 set of 10

shoulder press machine
200lbs 1 set of 15
150lbs 1 set of 10
100lbs 1 set of 10

different shoulder press machine
160lbs 1 set of 10
100lbs 1 set of 10
50lbs 1 set of 10

smith machine shoulder press again with bands dont know the tension on them
135lbs 1 set of 10
225lbs 1 set of 10
305lbs 1 set of 10

deadlift machine
1 45 a side 1 set of 10
2 45 a side 1 set of 10
3 45 a side 1 set of 10
4 45 a side 1 set of 10

side lateral raises 30lbs 1 set of 10

tried to shoulder press 120lb dbs got 4 reps an knew to shut it down cause coming off being sick with a virus.

[bigmanb]

84/09 in my signature now so ppl know is for shandi the year she was born an died.

[The Joker]

HEY!

How are you doing? I am happy that you came back and started a new log!

[bigmanb]

I am doing good big guy besides these lil set backs here an there! a blast from the past huh!? LOL. I see your still kicking some motherfucking ass! how have you been?

[The Joker]

I am doing well. Thanks. Never been more busy- work and family stuff.

[bigmanb]

thats good I am glad to hear that.

[ChrisCatastrophe]

good luck man. Looks like you are recovering nicely !

[bigmanb]

thanks chris!

[bigmanb]

mmmmmmmmmmmmmmmmm smelling salt smells a squat good.

[bigmanb]

did chest today i was feeling blah!!! so did speed work an reps

benchpress I didnt even warm up said fuck it
225lb 1 set of 20
245lbs 1 set of 20
bout to put on 315 an this guy who didnt have anything on the bench but the 225 says "dont even think about taking any off im using that im super setting" I am like wtf? asked if I want to work in said ok so when put 315 on "Do you need a spot thats quite a bit of weight?" my response "nope" fucking doucher
315lbs 1 set of 5
225lbs 1 set of 30

decline bench
225lbs 1 set of 20
275lbs 1 set of 20
305lbs 1 set of 10
135lbs 1 set of 20

floor press
135lbs 1 set of 10
225lbs 1 set of 38
225lbs 1 set of 20
295lbs 1 set of 10
135lbs 1 set of 10

bench in the squat rack so work on my depth with my stupid pec
135lbs 1 set of 5
225lbs 1 set of 5
235lbs 1 set of 5
325lbs 1 set of 2
345lbs 1 set of 1
395lbs 1 set of MISS got it down but when went to press half way up bombed it was wondering wtf!? in my head then realized ohhhh shit i did do shoulders yesterday then all this other rep shit too.
315lbs 1 set of 3
335lbs 1 set of 1
bench using foam roller under lower back to see the bridge this is pretty freaking difficult for me since now starting these my hamstrings were cramping from deadlifts yesterday
bar 1 set of 10
135lbs 1 set of 10
225lbs 1 set of 10

pin press
135lbs 1 set of 10
225lbs 1 set of 5
315lbs 1 set of 5
355lbs 1 set of 5
405lbs 1 set of 3

decline hammer bench
3 45 a side 1 set of 10
5 45 a side 1 set of 12

incline hammer bench
2 45 a side 1 set of 10
3 45 a side 1 set of 10

db flat bench
120lbs 1 set of 12
my pec is really inflamed an sore now so called it quits there.

[inhiliator5000]

back from the mother-f'n dead!

hmm....i wonder who talked you into starting a log again? LOL

[The Joker]

mmmmmmmmmmmmmmmmm smelling salt smells a squat good.

I remember that ugly mug! What's up