2.15 training

by Ryan Nielson, Monday, February 15, 2010, 22:01

2 days after the injury to my knee I was able to lift pretty good. Lots of swelling in my calf still, been pumping some high rep calf raises and ice sessions. 800MG ibuprofen has helped with inflammation. My friend Eric told me of a guy he knows that has blown out ACL never repaired and still lifts squats and deadlifts and skis down the mountains every weekend so that's encouraging.

1) deadlift w/ belt, hook grip
was going to keep it extra light but everything felt stable to me
135x5
225x5
315x3
405x1
445x1 (completed the required work set for my 5-3-1 cycle)

2) seated good mornings
bar is set in a chain from top of rack starting in bottom position
135x10
225x10
315x10

3) bench raw
135x5
185x5
225x3
275x1 long pause
315x5 pretty good

4) bench very narrow grip about 10" apart
185x5
225x5
275x3

5) dumbell rows no straps regular grip
85x12
155x5
155x5
175x3 (couldn't make all reps with left hand, dumbell dropping out on each rep)

6) chinups 2 sets of 8 w/ bodyweight

7) warmed up and bent a 60 penny nail, just getting started again, this was hard on the crushdown and need to get a little more flexibility built into shoulders for this cause this was tweaking on my shoulder some.

I will be getting a knee brace with the metal on the sides and will put it on just for confidence when squatting. If I'm ready thursday I'll begin some careful squatting working some high reps into 10-12 rep range and romanian deadlifts.

The only thing I will change about my cycle is working some strict standing barbell presses for a while and get away from the jerk press for a few cycles and then play around with more dangerous stuff if I am able.