T Nation

5/3/1 / Coming Back from ACL Tear

powerlifting
strength
performance

#61

20.6.

med ball wall throws 2x5 8kg

BP 77kg×5, 87×3, 97×10
ss close & fat grip chins 5×7

Dips 2×15, 1×20
Fat man rows on rings 3×15
45° back raise 3×20


#62

22.6.

med Ball wall throws 2x5 8kg

TBDL 94kg×5, 107×3, 119×20
OHP 48×5, 55×3, 62×9
wg pullup 5×7

ring pushups 5×10
hammer grip chin ups 5×7
ab wheel 5×15

neck harness 1×70 10kg

23.6.

2 km weighted vest walk 30kg, 21 min

24.6.

30 min jump rope, 2913 jumps


#63

25.6.

deload A

Squat 110 × 5
Bench 105×5
wg pullup 4×7

shoulder press machine 1×15, 2×10
cable row 2×12
45°back raise 3×15


#64

26.6.

deload B

pushups 3×20
ring chin ups 3×8
l-sit hang 3×20sec
band pull aparts 2×20


#65

27.6.

30 min jumping rope 2850 jumps


#66

28.6.

Deload C

1x5 box jumps 90 cm

(conventional) DL 130kgx5
OHP 67.5x5

Plate loaded incline bench 3x10 70
plate loaded row 3x12 70
45° back raise 3x20


#67

29.6.

Deload D

pushups 3x20
band pull aparts 3x20
ab wheel 3x15


#68

2.6.
C3W1A

Squat (TM=110kg) 72.5x5, 82.5x5, 95x25

Rope pushdowns 3x20
Cable rows 2x12 77kg, 67kgx15, 57kgx15
Hanging L-sit Raises 5x10

Neck flex 2x20 16kg


#69

3.6.

Bench 70x5, 80x5, 90x10
neutral chins 4x8

Preacher machine curl 4x12
DB Press 4x12 20kg
45°Back ext 3x20
Neck harness 2x25 15kg


#70

6.7.

DL 85kg×5, 97.5×5, 110×5

Bent over row 70×12×3, 60×12
reverse grip pull down 4×10 65
good morning 4×12 40
hanging l sit raise 2×10, 2×8

7.7

OHP 45×5, 50×5, 57.5×5

plate loaded press 50×12, 60×12×2, 50×12
side/rear laterals 4×12 10
barbell curls 30×12, 25×12×3
preacher plate loaded machine curl 4×10 20

neck harness 3×30 15


#71

9.7.
SQ 77.5×5, 87.5×5, 100×5
45° leg press 5×15 150kg
leg curl 5×15
leg extension 4×12
ab wheel 4×12

10.7.
BP 72.5×5, 85×5, 95×5
Dips 4×10 10, 15, 20, 15 kg
DB Flies 4×12 17.5kg
rope pushdowns 5×20
pushups 4× 20,15,15,12

13.7.
DL 90×5, 105×5, 117.5×5
Bent over row 4×12 70kg
chin ups 4×10
good morning 4×10 40kg
HLR 3×6, 4×5


#72

14.7.

OHP 47.5×5, 55×5, 60×5
DB press 4×12 22kg×2, 20kg×2
DB side/rear laterals 4×12 10kg
BB Curl 4×12 25kg
Preacher curl machine 4×10
neck harness 3×30 15kg


#73

17.7.

SQ 82.5×5, 92.5×3, 105×20

DB Bench 5×10 28kg

DB Row 5×10 28kg