physio
Found a good way to do calves. Used a high cable as counter weight. Was able to do sets of 12 on my right calf with 49kg of help. Hopefully this will mean I have a way to accurately track my progress in returning strength to my right calf.
Paralympic bench:
60x2x5
100x3
110x3
115x3
100x8
100x6
Chest supported row:
80x10
120x3x10
120x20 - went beyond failure. Failed after around rep 8 and kept going with partials. Insane pump.
Squat:
20x8
60x8
80x8 - barbell squatting is possible so that’s nice, really need to work on forcing myself to not lean to the left.
Machine incline bench:
73x10
89x17~ - beyond failure, probably got 12-13 good reps and 4-5 partials, it’s harder to get these in a pressing movement.
Yesterday got the green light to start doing some leg work.
Physio
Super squat machine - set it to be most quad dominant as possible.
0x6
40x6
80x6
100x6
100x8 - didn't want to push any further. For starts just happy to be able to do any leg training.
Trap bar deadlift:
40x10
60x10
80x2x10 - In the video I can see myself leaning to the left, which makes sense but I need to pay attention to.
War, work physio, and holiday. Missed a few “daily sessions” and only did my physio. Should probably just do longer sessions when possible:
Paralympic bench:
Basically took another bench to place my feet on.
70x2x5
90x3
110x3x5 - RPE9.5
kneeling one arm lat pulldown:
58.5x2x12
58.5x12+5 lengthen partials.
Cable flys:
36x2x12
Super set with low incline db curls:
9x10
9x8+2 - myo reps
Cable lateral raise:
18x10+6 lengthen partials
Missed Saturday. The gym opens at 20:30 and that's too late when I have a newborn in the house.
Daily session:
Physio
bike 15 min
Floor press:
60x5
100x5
110x5
120x4
Tricep machine:
23x6
32x10
36x10
Nice morning session. I have better ROM everyday in physio.
Daily sessions continue:
Physio
V grip chinups:
3x8
1x6
Wanted to test how badly is the strength loss.
Single leg leg press calf raises:
right leg:
10x10 - RPE6-7 with limited ROM
left leg:
got up to 80x10 full ROM similar RPE.
So strength loss of about 90% in my right calf.
Standing leg curls on right leg:
0x10
2.5x10 - felt like 25 used to. Not sure what the weight of the "0" is though so tough to compare. Tomorrow might try another machine to test but if I had to guess I'd say its about 10kg emtpy so 12.5 instead of 35ish so about a 60-70% strength loss.
So 2 weeks ago I had that tweak. Got bad the following 2 days and then slowly started getting better until last Thursday I made it worse in some random movement. It got to the point of going to the hospital by ambulance.
Long story short - painkillers and a herniated disk.
Went to physio yesterday. My right leg has a significant strength loss especially in my calves, and my hamstring have about half the ROM they should have.
Starting to do physio daily and today I got back to the gym for the first time for some upper body work:
Larsenish press:
65x5
85x5
100x5
100x3x6 - Had good leg on the ground and bad leg hanging. Wasn't the best still, next time I'll do a floor press.
Since I'll be going to the gym daily to be on a bike I might as well train upper body daily as well with low volume, so tomorrow I'll do some back and alternate push/pull exercises.
W4D3:
So I fucked up my body today. Warmed up with 15 min walk and reverse hypers.
Squat:
60x5
80x5
100x5
120x5
140x injury - My right thigh was very tense the past few weeks and it was taken too far with this squat.
Im now 3 days after this and I can't sit down without pain.
This will hopefully be over soon
W4D2:
Bench:
70x2x5
100x3
120x1
130x1
137.5x1
140x1 - rpe9.5-10. So that’s where I’m at 5 weeks after my baby was born.
110x2x6
OHP:
20x6
40x5
60x3
70x1
75x1
77.5xf
