06 Dec Byrd: Rehab squats and bench shirts!
I am BACK!
Okay that is bullshit, but my leg doesnt feel like it is about to fall off haha! Finally some what pain free in the hamstring, but still having some issues with the hip/quad. I am continuing on the path of rehab and rebuilding what was at one time a pretty decent squat. I do my basic rehab stuff at home and do what needs to be done at the gym my other days. This has been a long process already and still have a long way to go.
Squats are with the SSB, and next wave will be with the camber bar.
squat sets were as followed
1 plate 2×5
2 plates 1×3
2 plates +25 1×3
3 plates 1×3
2x 60 seconds walks
3×8 hip hinge
mcgill big 3
Overall I was pretty pleased with the progress and the lack of pain. Hopefully I will be back into 4 plates soon. At that point I will add in a belt.
Bench day: The goal for the day was to get in the shirt and work on some adjustments we are trying to make in how I wear my shirt.
1×2 at 465
3×8 dumbbell press
100 push downs
Solid training day, I am weak but I need the practice. Strength will come back quickly as I get into the flow of things.