After a pretty awful year (from April 2011- last month I strained pulled or injured my right hip flexor, right hamstring, right glute, left glute, left shoulder, right shoulder, left pec and a fractured wrist) I’m finally able to lift with some consistency
Bench: 110kg (close grip), current max 90kg (medium grip). It sucks big balls
Squat: Old max 145kg to just parallel ish, now max about 130kg with a belt
Deadlift: 220kg with straps and a belt, current max 200kg (beltless and with chalk - deadlift is my best lift)
Aims are to put on weight get stronger and generally get back to being awesome
I’m still trying to figure out a routine that I can stick to consistently. It involves squatting twice a week and not letting my ego take over.
Warm Up hip mobility
Then sets of 5 from 40kg to 100kg. 100kg sucked ass. Bar kept rolling forward and lost upper back and lower back tightness.
5 sets of 10 on 50kg, not locking out getting used to weight.
sets of 5 to parallel depth from 80kg to 110kg. Last sets with a belt. Form needs work
Some squats paused in the hole and to a much lower depth
Superset of leg curls and stiff legged deadlifts. Slow negative on everything. Hook grip on SLDL
45kgx30/100kgx15+8+3+2+2=30 total reps
Cable Crunch - slow negative