maccaz

havent been posting, still following the rehab program its going well w5d1 bench 100 2x8, 110 2x6 incline db 32.5 4x12 machine row 4x12 1 arm pd 4x12 each side cable pullovers 4x10 lots of arms

w1d5 leg extensions seated calf raises standing calf raises

w1d4 bench 100 4x8 machine row 4x15 db ohp 20 4x15 bent flys 4x10 lots of arms

w1d3 block RDL 100 4x6 high bar pause squat 60 4x5 bb hip thurst 60 4x10 ham curl 5x15 1 leg rdl 4x10 farmers walk 50kg 6x30m

w1d2 bench flat back no arch full rom 70 4x10 db bench 30 4x12 machine row 4x12 single arm pulldown 4x10 db pullover 4x10 triceps biceps

rehab program w1d1 yesterday high bar squat in heels: 110 4x8 tempo db rdl 40 3x10 banded leg press 160 4x15 single leg leg press 100 3x12 leg extension 4x15 planks 3xfail

will start recording my stuff again as i've got a pretty solid plan to rehab my issues. for some background, i've had a few bad back injuries over the years while powerlifting, and was getting increasing nerve issues in my legs, pain, sciatica, weakness, etc. I had a CT which said "protruding l4-l5 causing severe spinal stenosis" and mri said: l3-4 bulge (minor) l4-l5 bulge (bad) l5-s1 bulge (bad) + a congenital venous defect around l5-s1 which prob contributes but who knows sounds worse than it feels though, its more an inconvenience. Doesnt need surgery, just needs a proper plan to strengthen the area and hopefully improve things. I've seen a physio and have a good plan and will start tracking it here. last week my bench sessions topped out at 107x5 for 10 triples today i did 100 7x5 + a lot of arms

slack on the updates, been training. got a diagnosis on my years old back injury and the nerve issues ive been having down my leg, doesn't really help much except now i know running smolov jr bench again

w11d2 bw 115.0 bench 115 x 4 70 5x15 curls skull crushers 2.55km run

W11d1 squat 160 7x4 RDL goblet squats abs

W10d6 arms back 2.7km run 115.3 bw

W10d5 2.7km run ohp arms

w10d4 deadlift 180 5x4 rdl 3x8 lots of calves

w10d3 bench 112.5 5x4 90 for some 10s close grip spoto skull crushers

w10d2 today bb row 70 5x10 pull up 5x5