T Nation

5/3/1 / Coming Back from ACL Tear

powerlifting
strength
performance

#21

29.4.

45 min walk

4x15 Hanging knee raises

quad stretches

right long biceps tendon got super inflammated and painful yesterday plus i just have 2 weeks until finals so probably hitting the gym tomorrow.


#22

30.4. c3w1B
TM TBDL=100; OHP=60

TBDL 65kg ×5, 75×5, 85×5, 65 5×5
OHP 40kg ×5, 45×5, 50×5, 40 5×5
WG Pull ups 5×8 (SS ohp)
5×20 rope pushdowns
4×12 80kg hammerstrength WG seated row
5×12 Roman chair back extensions

2×25 15kg neck extension & flexion


#23

1.5. 45 min walk

2.5. c3w2A

SQ 55kg x5, 65kg x5, 72 x5, 55 5x5 with blue mini band
BP 72.5kg x5, 85 x5, 95 x5, 72.5 5x5

Ring pushups SS trx facepulls 5x15
decline situps 1x12
Bulgarian Split Squat on Hammerstrength squat lunge groundbase machine
per leg: 20kg (starting resistance) 1x6, 30kg 3x6

glutes feeling sore af today thanks to the split squats


#24

How is your knee feeling?


#25

thanks for asking. it is getting better by the day. it doesn’t get aggravated anymore after squatting and I can walk an hour with no problems, no edema…


#26

3.5. 45 min walk

5.5. C3W2B
box jumps 2×5 60 cm (24 inches)
TBDL 70kg ×5, 80×5, 90×5, 70 5×5
OHP 42kg ×5, 47×5, 55×5, 42 5×5
Pull ups fat grips 5×8
pushdowns rope 5×20
hammerstrength front lat pull down 4×10 80kg
hanging knee raises 4×15
neck harness/flexion 2×25 15kg


#27

6.5.
40 min walk
quad stretches


#28

7.5. C3W3A
box jumps 3×5 60cm

SQ 60kg x5, 67 ×5, 75×5, 60 5×5
BP 79kg ×5, 90×5, 100×5, 79 5×5

DB Press 5×12 18kg
DB Curl 5×15 12kg
45° back raise 5×15
neck flexion&harness 2×25 15kg


#29

8.5. 45 min walk

9.5. C3W3B
box jumps 3x5 60cm

TBDL 75kg x5, 85 x5, 95 x5, 75 5x5
OHP 45kg x5, 50 x5, 57.5 x5, 45 5x5
Pullups on rotating handles 2x10, 1x8
Chinups 2x8

Dips 5x15
TRX high row 3x20
Decline situps 5x12
Neck harness 2x25 15


#30

10.5. 45 min walk


#31

11.5. Deload/ Testing

SQ 90kg x5
BP 110kg x4


#32

12.5. 30 min elliptical


#33

14.5.
box jump 2x5 60cm

TBDL 110kg x5
OHP 62.5kg x5


#34

new TMs: OHP: 62.5 kg
TBDL: 110 kg
BP: 107.5 kg
SQ: 90 kg

gonna run 5sPRO+ 5x5 FSL for Squats and Deads, original 531 for BP and OHP

16.5. C1W1A

Box Jumps 3x5 75cm

SQ 59 kg x5, 67x5, 77x5, 59 5x5

rope pushdowns 5x20
DB Read delt raises 3x20 8kg, 2x20 7kg
hanging knee raises 5x15
Neck harness 3x25 15kg

17.5. C1W1B

Box Jumps 3x5 75cm

BP 70 kg x5, 80x5, 92x11

Incline DB 24kg x15,12,10; 20 kg 2x10
Hammer strength row, wide grip: 3x20 70kg; close grip: 3x12 80kg
Hammer strengh ground base RDL: 5x15 70kg


#35

18.5.

30 min elliptical

100 band face pulls


#36

19.5. c1w1 C

med ball wall throws 3x5 8 lbs

TBDL 72kg ×5, 82×5, 94×5, 72 5×5
neck flexion 4×20 15kg

side lateral raise machine 5x20
bicep machine 5×15
hammerstrength ab crunch 5×15


#37

20.5. c1w1 D

OHP 40kg x5, 47.5x5, 52.5x12

Pushups 5x15
Chinups 5x8
WG Lat Pulldown 5x10
45° Back ext 5x15
Neck harness 3x25 15kg


#38

21.5.

25 min run

quad stretches

100 band pull aparts


#39

22.5. 30 min elliptical, quad stetches

23.5.
box jump 3x5 75 cm

SQ 62.5kg x5, 72.5x5, 80x5, 62.5 5x5

front plate raise 5x20 10 kg
DB rear lateral raise 5x20 8 kg
Hanging L-sit raise 8x10
Neck flexion 4x20 15kg


#40

24.5.

box jumps 3×5 75cm

BP 75kg×3, 85×3, 97.5×8

incline DB 5×15 20kg
hammerstrength low row 5×15 80kg
KB swings 4×15 20kg
KB 2 arm snatch 1×20 8kg×2

neck harness extension 2×50 10kg