My Recovery Log
90 days ago I went in for elbow surgery for some torn ligaments and tendons. I have a few goals set for the next year....or until I hit my goal because giving up isn't an option! To start off I did my last powerlifting meet May 10th 2014 deadlift only due to my elbow. I planned on a full meet but shit happens. I ended up pulling my first 700lb deadlift. I plan on making the rest of 2014 a recovery and slowly get back into it full speed. 20155-2016 my goal is a 605 squat, 605 bench, and 800lb deadlift. I train both equipped and raw and learning to pull in a belt. I decided to post a log and get input for my training. This log will have video from time to time for you all to see my lifts and to make it a bit more interesting. Thanks for following!
HEAVY DAY 1 (8-20-14) WED
80% 255x 2 reps x 5 sets
Pec Flyes, Shoulder Front and Side Raises
Tricep Pushdowns, Military Press, Abs.... All accessories are 4-5 sets 10-12 reps.
I always seem like a kid that cant sleep before Christmas when I start my routines and the journey set forth to accomplish my goals in the weight room. I didnt get a true max on Bench due to my recovery on my elbow surgery. I felt that my 315 bench a few weeks ago was a good start and will make adjustments when needed on the percentages.
I felt good going into the workout, I stayed cautious and listened to my injury. The weight felt good in my hands and had no control issues with any reps. I think this was on the lighter side, all in all I felt good finishing the workout. I waited a day or so to write up on the workout to see if any pains or discomfort flared up.....Happy to report nothing has!
REP DAY 1 (8-23-14) SAT
70% 225x 8 reps x 1 set
Pec Flyes, Shoulder Front and Side Raises
Tricep Pushdowns, Military Press, Abs
Today was a great day.....warm up went well so I decided to add a few extra pounds to the 70% that was set up. I decided 245 was a good weight and completed every rep with ease. I went on to join the guys on the hanging bands they had set up. They were in shirts but I decided to go raw.....my shirt wont go on for another month or so. this was what I ended up doing.
245x8 raw no hanging bands
completed all accessory work 4-5 sets 10-12 reps.
90 days after the surgery and already lifting some banging weights. Is your elbow fully recovered now?
2015-2016 my goal is a 605 squat, 605 bench, and 800lb deadlift. 605 bench? Thats more than my deadlift! Is that a typo by any chance?
I am an aspiring powerlifter myself, at the moment do BB type workouts with PL days, where I aim to improve on my 1RM. I see you are using the Cube Method, bit to complicated for me, as a beginner I am going to start of my PL journey with Wendler's 5/3/1 - whats your opinion on 5/3/1 ?
Not a 100% just yet. I had my second follow up with my Dr. He said it looked like I was a head of recovery time. I think another month or so and I will be back in my shirt 100% at it. I hit a 515 bench with the pain and torn up elbow before I decided to get it looked at. I feel 605 is a workable goal and not to far away after getting back to 100%. I used the 531 until I checked out the cube. I seen more improvements from the cube. My advise is stick with what works. I also workout with a crew that does a westside type workout and thats what brought my deadlift up to 700 from 595. If you have the extra money look into buying the cube and reading it a few times. I was in the same boat until I took the time to learn it. I only say this because the cube has the BB type workout included.....but is focused on the PL goal.
Today was my DL and Squat day. I woke up this morning pretty tender in the chest.....it's been a while pushing weight off my chest and all raw at that. I had some grip issues this session and think it was due to pushing it more than I normally do on the bench. No major pain to be concerned about just muscles being sore is all.
I didn't do much more just some curls. Monday is my day for hitting what I feel is a weakness and what needs to be improved.
Quick update....I've been damn busy the past few weeks with work, kids going back to school and well of course a honey do list! I know excuses excuses. I want to post a few videos on here but will take a bit while I load them up from the phone. I hit a 655 DL and a 405 Bench to a 2 board. This is exciting considering Im close to 16 weeks post surgery! Please bear with me while I try the video thing