T Nation

Lifting with Pinky

t-ransformation2018

#584

HIHF 50
Back still messed up so it was an improved bench day

Feet up paused bench
60 x 8 x 2
100 x 5
120 x 3
130 x 2
140 x 1
145 x 1
150 x 1
140 x 3


#585

Another off day for my back
HIHF 51
60 x 8 x 2
100 x 5
120 x 3
130 x 2
140 x 1
145 x 1
150 x 1
140 x 2 x 2

Wide grip pull up
BW x 10 x 3


#586

Damn Pinky sorry to hear that.
Is there any improvement or is it the same?


#587

Definitely some improvement, but not ready to test it under a squat just yet.

At least I know its a minor strain, I’ve previously been out for nearly 6 months with a similar thing so just glad it wasn’t as bad as that.

Hoping to be able to test it under some squats later this week.


#588

Be careful mate :slight_smile:


#589

I thought sumo was meant to protect our backs. Was it just bad luck? Tired?


#590

May as well deload propah if you’re training light anyway


#591

Over 2 weeks out though, isn’t that too early for a deload?


#592

I was unaware. In that case gg.


#593

Haha thanks


#594

A mix of things really. Early morning and I was a bit limited on time, so I rushed my warmup a little bit, which didnt help. Also was at a random gym using a day pass, so didn’t know the bars and only realised after that this one was an extra stiff.

But basically, in hindsight, I just didnt focus on my set up for the lift properly and went ‘grip and rip’.


#595

HIHF 52
Bench Press
140 x 1
150 x 1
155 x 1
160 x 1
145 x 3 x 2

Reverse Hypers
Bw x 20 x 3

SSB Box Squat
70 x 8
120 x 3 x 2

A tentative and gentle return to squatting. Enough to load up my back but not enough to push myself. Actually felt fine so pretty happy about that. Will push a bit heavier on Saturday.


#596

HIHF 53.
Boom! One week of bench only rehab and squats are back on the menu.

Bench
140 x 1
150 x 1
160 x 1
150 x 3 Rep PR

Squats
170 x 2
190 x 1
210 x 1


#597

Well done Pinky, just remember to stay tight and don’t do any sloppy reps.
Nice bench PR


#598

Sounds like it was just a minor tweak.

I’ve been relatively injury free but the longest I took off from a lift was 2.5 weeks with a pec strain. Muscle doesn’t get lost that easily so even longer towards 4 weeks should be fine with plenty of food. Most of the muscle will still be there the technique and feel of heavy weights might not be tho.


#599

HIHF 54
Medium Grip Bench
140 x 1
150 x 1
160 x 1
150 x 2
150 x 2

Deadlift
170 x 3
200 x 2
220 x 1
240 x 1
260 x 1 x 4


#600

HIHF 55
Bench Press
140 x 1
150 x 1
155 x 1
160 x 1
165 x 1 PR. Was feeling brave, did this without a spotter. Luckily I had more in the tank

Squat
170 x 2
190 x 1
210 x 1


#601

Strong :slight_smile: Well done.
This High frequency stuff is paying of now :slight_smile:


#602

HIHF 56
My first really shitty workout on HF. Knot or pull in both traps meant bench and squat were both uncomfortable and painful. Hoping, again, that this is just a very minor tweak and will be fine again in a day or two.

Bench
120 x 3
130 x 2
140 x 1

Squat
170 x 2
190 x 1

Yup. thats all I managed


#603

Phew. Bad workout was just a blip.
HIHF 57 - Opener testing.

Down 10 lbs in the last week on keto, completely glycogen depleted, so wanted to get a solid test of hitting my openers in sub prime conditions.

Bench Press
130 x 2
140 x 1
150 x 1

Squat
170 x 2
190 x 1
200 x 1

Both openers flew up. Squat even has me considering opening higher, but I probably wont have the balls to do it on the day.