Quiet Storm; The Rebirth of KB - My recovery journal

[KillahBee]

Fri, 5/25:

Flight to Dallas got cancelled last night - blessing in disguise, so I can train today! yay!

Movement prep

DB chest press on the PB:
20sx15x2
25sx12x3
increase weight

BB incl:
85x12
x10
x10

Cables:
45x12x3

Flyes:
80x12x4

Rev grip bench:
65x12x3

1-arm tri ext:
15sx12
x12
x10

Cable tri ext:
35x15x3

Took it easy today cause of the RC, which is still motherfucking bothering me. I may change up my training for the next few weeks. More rest, less weight, higher intensity type stuff.

HIIT for 20 mins, L5, 12 30second intervals

 

[petpre61]

when are you going to be fully recovered?

 

[KillahBee]

when are you going to be fully recovered?

lol, wish there was a guarantee date on the ol back. I don't know, maybe never. Not even sure what that point can be defined as. What I know right now is that I have about 99% no nerve issues whatsoever, relatively no daily back pain (above and beyond normal stiffness) and week to week I am adding weight (little by little) to my training.

So, all is VERY good right now as far as the back is concerned.

 

[petpre61]

have you ever tried squats or deadlifts with just the bar?

 

[KillahBee]

have you ever tried squats or deadlifts with just the bar?

not yet, no. I'm in no rush here. Back surgery is a very scary thing, so I don't plan on rushing anything. I do bench squats with no weight and will continue that until I get more and more comfortable.

 

[petpre61]

not yet, no. I'm in no rush here. Back surgery is a very scary thing, so I don't plan on rushing anything. I do bench squats with no weight and will continue that until I get more and more comfortable.

of course no rushing but I thought you might want to train more functional, movement wise

 

[Scotsman]

not yet, no. I'm in no rush here. Back surgery is a very scary thing, so I don't plan on rushing anything. I do bench squats with no weight and will continue that until I get more and more comfortable.

Something you might seriously consider trying before returning to squats is form work with a broom handle just to make sure your body is comfortable with the motion. Also take all the time you feel you need bro, no need to re-injure yourself right out of the gate.

Cheers,
Scotsman

 

[KillahBee]

Tu, 5/29:

Kind of went in to the gym today with no clue what I was gonna do....

Did all my movement prep and prehab work (Core Performance).

DB Shldr Press on PB:
25sx12
x12
x10

Hyper extentions:
16x12x3

Front raise with 25lb plate:
x15x3

Side cable raises:
5sx10
x10

Crucifix holds:
10s x 2 sets

Ended with 15mins HIIT, 10 30second intervals

 

[KillahBee]

Sat, 6/2:

Funnest workout in a WHILE. Not sure what got into me, but I did some weird unscripted shit today. Did all my Core Performance and other core work and added weight to some of the moves. Did some lunges on the half PB ball with weight over my head. Did some hyperextensions. Then did some chair squats followed by "speed squats" (body weight). Then did front squats with just the bar. Felt so great to do these again.

 

[KillahBee]

Sun, 6/3:

Did abs today (once again, first time in a long time). Finished with a little HIIT.

Gonna design a new training plan for the next month (I leave for San Diego end of June, driving cross country) based on the last 2 days of training.