So, I'm back again. Finally back to lifting full go (almost). Still no jumps or running because of my ankle, but hopefully I'll be back to that after New Year's. Anyways, here's what my first workout back looked like:
- Foam roller on all of back, tris, shoulders.
- Stretches for shoulders, pecs, tris, lats.
- Rotator cuff work.
Dynamic Effort Bench
I decided to follow Louie's advice and take 40% of my best floor press (255) and use that for my dynamic work.
Sets 1-3 - 105x3, pinky on ring.
Sets 4-6 - 105x3, index finger on smooth.
Sets 7-9 - 105x3, index finger on ring.
Incline Dumbbell Bench Press
Sets 1-3 - 60sx10
Set 4 - 55sx10
I've realized that my conditioning sucks. The 1 minute rest periods were killing me.
Still weak as shit.
Barbell Rows/Rear Delt Flye Superset
Set 1 - 45x10
Set 2 - 55x10
Set 3 - 65x10
Good thing I can still curl, brah.
Anyways, that was my first workout back. I'm weak and my conditioning sucks. Hopefully I'll be back to where I was in August by Christmas. Most likely not, but adding my big calorie intake back into the equation should solve most of my problems.