This week of training f'ing rocked! I was able to get back to squatting and deadlifting without really missing a beat. I dropped the numbers back a bit from where I was when I started this program seven weeks ago, but not by much. Meanwhile I had increased either the weight or the reps on all the assistance exercises. When all was said and done from that first week I beat my OHP time by right under 15 minutes, the Squat by more than 8 minutes, and the Deadlift by just short of 10 minutes. Now that's what I call progress.
In addition I have been doing my couch to 5k work. Tuesday was my first straight run for 25 minutes and I just about freaked out. The intervals have been four minutes the past week or so and I panicked about two minutes in. I thought I don't know if I can do this. Then I realized I had already run for longer than that and I was just being a complete wuss. Once that was over, I just chugged along.
Rehab, recovery, and diet are on point. I'm eating well and sleeping well which are the two most important things. With all the work I have been doing I reintroduced contrast showers to my program. I'll probably be doing them daily. If you look at all the extra work I have been doing whether it's stretching, interval training, grip training, etc I will really need to stay on top of recovery.
So far so good!
WEEK 1
MONDAY
AM
Stretching
PM
Seated OHP w/Football Bar
Warm up
OHP 65x5
Face pulls w/mini band x25
OHP 85x5
Split Squat x15 each
OHP 95x5
Face pulls w/mini band x25
OHP 115x5
Split Squat x15 each
OHP 130x5
Pull-ups x6
OHP 145x5
Pull-ups x6
OHP 115x5
Pull-ups x6
OHP 115x5
Pull-ups x6
OHP 115x5
Barbell Shrug 185x12
OHP 115x5
Barbell shrug 185x12
OHP 115x5
Back raise 25x10
Time 21:28
TUESDAY
AM
Stretching
PM
Foam rolling
Stretching
Treadmill:
5:00 Warmup walk
25:00 Run
5:00 Cooldown Walk
35:00 total
WEDNESDAY
AM
Stretch
PM
Squat w/Safety Bar
Warm up
Squat warm-up 135x5
Ab Rollouts x12
Squat warm-up 185x5
Ab Rollouts x12
Squat warm-up 225x5
Ab Rollouts x12
Squat Work Set 265x5
Pushups x16
Squat Work Set 300x5
Dbl row 70x10
Squat Work Set 335x5
Pushups x16
Squat 265x5
Dbl row 70x10
Squat 265x5
Pushups x16
Squat 265x5
Cable curls 20x20
Squat 265x5
Pushups x16
Squat 265x5
Cable curls 20x20
Time 33:31
COC grip training 2x
Thursday
AM
Stretching
PM
Treadmill:
5:00 Warm up walk
28:00 Run
5:00 Cooldown Walk
38:00 total
1 hr deep tissue massage
FRIDAY
AM
Stretch
PM
Bench w/Football Bar
Warm up
Bench warm-up 135x5
Face pulls x25
Bench warm-up 185x5
Face pulls x25
Bench warm-up 225x5
Bench Work Set 265x5
Bench Work Set 300x5
Bench Work Set 335x5
Bench Work Set 265 5x5
Circuit 3x:
Split Squat x15 each
Inverted row x15
KB Swing x15
Untimed
SATURDAY
AM
Stretch
Foam roll
Treadmill 20 minutes recovery
Interval training, squat thrusts :15 on :45 rest x10
PM-Afternoon
Trap bar deadlift
Warm up
Deadlift warm-up 135x5
Hanging leg raises x12
Deadlift warm-up 185x5
Hanging leg raises x12
Deadlift warm-up 225x5
Hanging leg raises x12
Deadlift Work Set 265x5
Push-ups x16
Deadlift Work Set 300x5
Pull-ups x6
Deadlift Work Set 335x5
Push-ups x16
Deadlift 265x5
Pull-ups x6
Deadlift 265x5
Push-ups x16
Deadlift 265x5
Pull-ups x6
Deadlift 265x5
Push-ups x16
Deadlift 265x5
Pull-ups x6
Time 23:53
PM-Evening
Stretch
Foam roll
Coc grip training 2x