T Nation

Donnerschweer 2018 Training Log


#321

Monday, day 2, cycle 5

It is still raining, the plate is aching, I rarely get joint pain any way or I don’t notice it because over power anything else.

Box back squat (5 reps) 16 or 17 inches/Deadlift (5 reps)/Leg curl (8 reps)
95lb/135lb/45lb
100lb/135lb/45lb
105lb/135lb/45lb
105lb/140lb/45lb
107lb/140lb/45lb
108lb/145lb/45lb
109lb/150lb/45lb
110lb/155lb/45lb

Still very far from pre injury but things are moving in the right direction. I know I could bump those weight up some but I am scared of hurting/breaking the knee/leg going too fast.


#322

No need to hurry anything :slight_smile: You’ll get to where you were in time.


#323

Wednesday, day 3, cycle 5.

Short warm up.

DB incline press (5-4-3-2 reps)/DB decline press (6 reps)
37.5lb/32.5lb
37.5lb/35lb
40lb/35lb
40lb/37.5lb

Machine fly (6 reps)/Machine chest press (8 reps)
90lb/100lb
90lb/100lb
90lb/90lb
90lb/90lb
That was hard.

Incline curls(4 reps)/Z-bar curls (6 reps)
22.5lb/50lb
25lb/50lb
25lb/50lb
22.5lb/50lb

Running out of energy by this point.
Wrist curls db (10 reps)/Inverted wrist curls db (10 reps)/Grip work db (15 seconds)
22.5lb/10lb/65lb
22.5lb/10lb/65lb
22.5lb/10lb/70lb


#324

Friday morning, day 4, cycle 5

Deadlift (5 reps)/Sumo deadlift (7 reps)/Back extension (10 reps)
135lb/135lb/10lb
140lb/140lb/10lb
145lb/145lb/10lb
150lb/150lb/10lb
155lb/155lb/10lb

KB front squat/Incline knee raises/Hanging knee raises/Plank
4x8x20kg/4x15/4x10/4x15 seconds

Now off to work.


#325

Saturday morning, day 1, cycle 6.

OHP (5-4-3-2 reps)/Clean and press (6 reps)
27.5/22.5
27.5/22.5
30/22.5
30/22.5

Cable internal rotation/Cable external rotation
5x8x20lb per arm/5x8x20lb per arm

Lat pull down chin up grip (5-4-3-2 reps)/DB Bend over row (8 reps)
120lb/32.5lb
135lb/32.5lb
145lb/32.5lb
155lb/3.5lb

Rowing conditioning work
125m 0:28
250m 0:59
500m 2:10
1000m 4:25

This is not getting easier but a lot more fun then biking is.


#326

I love to hate rowing, leaves me grounded all the time, but it’s really good for overall conditioning.


#327

Monday, day 2, cycle 6

Skipped the long walk, the cold and humidity got me wanting to stay in.

Box back squat (5 reps)/Deadlift (5 reps)/Leg curls (8 reps)
100lb/135lb/50lb
100lb/135lb/50lb
105lb/145lb/50lb
105lb/145lb/50lb
110lb/155lb/50lb
110lb/155lb/50lb
112lb/160lb/50lb
115lb/165lb/50lb

At this time last year, I was on crutches and on massive pain killer and blood thinner.
All I was doing was physio and watching tv.
I am more then ready to have the hard ware come out but I feel pretty good in general.
I am happy with the last few weeks progress too, still not pre accident but still I am happy.


#328

Good to see things finally are going your way :slight_smile: