Rise: Front Squats

No, I'm not dead. I broke the radius bone in my right arm three weeks ago and that required surgery.



It's time to train again.

Rehab: Rubber band finger extensions

My epic scar.



So now, three weeks and a metal plate + 6 screws later, I've recovered roughly 75% ROM in my arm but I'm still not cleared for any form of heavy lifting (duh).


But rather than sit at home and complain how I'm useless and how I'm "never gonna be the same", I went to the gym today to train my lower body - will be doing so 3x a week until I make a full recovery.


I refuse to let this injury get the best of me.



Anyway.. today's training...


1. Front Squats (with no arms)

135x5
155x5
180x6
225x1

2. One Legged Leg Press


100x10
120x10
140x10
160x10
180x10 (Rest Pause 8 + 2) Aim was 10 reps
200x3


3.Leg Extensions

60x20x 4 sets
40x20


4.Leg Curls

50x10
60x8
40x10


5.Seated Calf Raises

40lbs x 10,15,10 (10 seconds rest) Focused on eccentric lowering

Dark Side Training: Squats, Deadlifts, Handstand Push Ups

1. Squats

Worked up to 315 x 3 (Not a PR but it's the first time I've done 315 for reps under 190lbs - I'm 189lbs as of today lol)

2. Deadlifts 

Worked up to 405lbs x 6 (PR)

My friend, George, hit a deadlift PR- 460lbs @ 165lbs.

3. Handstand Push Ups

Half reps

2 x 5

Full reps

x 2

4. Clutch Flag Holds

Some practice

Dark Side Training: Squats & Bodyweight Training

1. Squat

255 x 5
270 x 5
295 x 5

2. Deadlift

315 x 5
340 x 5

3. Assisted One Arm Chins

7 sets x 1
1 set x 3

4. Neck Work

1 x 20 Wrestler's Bridge
1 x 20 Kneeling Front Bridge

5. Wall Walking Bridges

Practice

Bodyweight Training: Pull Ups + Dips

1a. Pull Ups

10 x BW
8 x BW
8 x BW
8 x BW
8 x BW
8 x BW

1b. Dips

12 x BW
12 x BW
12 x BW
10 x BW
8 x BW

2. Squats

Worked up to 315lbs x 1

3. Leg Curls

60lbs x 10
70lbs x 10
60lbs x 10

Dark Side Training: Overhead Press, Chin Ups & Squats

1. Overhead Press

135lbs x 3 x 8 sets
125lbs x 3 x 2 sets

2. Chin Ups

x 6 BW
x 8 BW
x 8 BW
20lbs x 3 x 3 sets
35lbs x 3
45lbs x 3
x 10 BW

3. Squats

295lbs x 2 x 5 sets
315lbs x 1
270lbs x 3 x 3 sets
270lbs x 5

Dark Side Training: Overhead Press

A.M - BJJ Training



P.M - Overhead Press

1. Overhead Press

90 x 10
115 x 5
125 x 10 (PR)


2. Chin Ups

3 x 8


3. BB Curls

3 x 12 w/ 45lbs (10 seconds rest between sets) - 3-5 second eccentric

Dark Side Training - Deadlifts & DB Bench

1. Deadlift

315 x 2
360 x 2
405 x 2
450 x 1
405 x 1
315 x 2

2. DB Bench

55 x 10
80 x 10
75 x 10
65 x 10
55 x 12

3.  Lat Pull Downs

100 x 10
130 x 5
160 x 12