Donkeykong
Veteran
- Mar 17, 2016
- 559
- 4
As I posted in training I had a 700 dead goal... Was sheculed to pull PR nut decided 645x3 one more heavy triple then deload....before the big pull...Left my inzer belt at home...almost did beltless sets of 10 which would of been smart,,,,My dumb ass went with gym belt 10 years ols scheik belt no support whatsover...645 up easy knee level I heard two "pops" and dropped it...Day after benched but could barely load 45's squattted 2 days later minimum pain 135 225x10 andwerson squats to 545 week after 1-3 plates for warmups then rack pulls the rack pulls hear most 455 barely got 1 and knew it wasnt helping so stoppped and went back to light sld...good morning ect squatted week 2 of injury 315x10 then anderson squats about 3/4 squats def lower than half squats 565x3...back was feeling good
Today was 6 days since last dead but cant lift tomorrow so warmed up 225x10,315,10 killing me,,,,did 5 min on treadmill first to.. then rack pulls to 405 for couple but beltless and painful...Decided to do speed with 225 10x2 and no pain whatsoever as long as I filled stomach with air...Then did hypers and abs...shrigs hurt as well with 405 for some reason...Going to use the method I used for pec tear on deads....EVERYDAY DEADS starting with 135x20,140x20,145x20 next day 145x20,150x20,155x20 Ill do this for a week straight starting tomorrow then begin slow on deads 135x110,225x10 315x10 week after add 20-50lbs till Im at about 405x10 oain free no belt,,,
Then I plan on being healed and going to 5s with 495x5 week 1 545x5 week2, 585x5x week 3....then if Im recovered Ill keep it going if things dont work out going to have to see doc,...But two weeks and Im doing much more than I could first week I couldnt suqat or dead 135 day after injury....So Im being SUPER careful and going supe light for few weeks clearly need to rehab slowly
Today was 6 days since last dead but cant lift tomorrow so warmed up 225x10,315,10 killing me,,,,did 5 min on treadmill first to.. then rack pulls to 405 for couple but beltless and painful...Decided to do speed with 225 10x2 and no pain whatsoever as long as I filled stomach with air...Then did hypers and abs...shrigs hurt as well with 405 for some reason...Going to use the method I used for pec tear on deads....EVERYDAY DEADS starting with 135x20,140x20,145x20 next day 145x20,150x20,155x20 Ill do this for a week straight starting tomorrow then begin slow on deads 135x110,225x10 315x10 week after add 20-50lbs till Im at about 405x10 oain free no belt,,,
Then I plan on being healed and going to 5s with 495x5 week 1 545x5 week2, 585x5x week 3....then if Im recovered Ill keep it going if things dont work out going to have to see doc,...But two weeks and Im doing much more than I could first week I couldnt suqat or dead 135 day after injury....So Im being SUPER careful and going supe light for few weeks clearly need to rehab slowly
