To summarize, I had surgery in November 2011 to reattach my left tricep tendon after I tore it off the elbow. Prior to the injury, I had respectable strength levels, over 300 bench, deads in the 400s and squats sucked then and still suck now . I was told by my surgeon that I would regain my lost strength in about 6 months time after rehab. Um, well, it's now over 2 years later and well, that hasn't happened yet, but I think I'm finally at the point where I'm not totally embarrassed by my workouts to where I can post them once again here in this journal. So here goes
Stats:
39 years old
5'10 205lbs
don't know bf%
Split:
currently doing an A-B split working out every other day with random extra rest days thrown in when I feel like it.
A:
bench press
pendlay rows
seated overhead press
B:
Squats
chinups
sldl
I workout using percentages of one rep max and alternate the sessions, so it works out to this:
workout 1: 65%x13, 70%x11, 75%x9, 80%x7
workout 2: 70%x11, 75%x9, 80%x7, 85%x5
workout 3: 75%x9, 80%x7, 85%x5, 90%x3
add 5 or 10 lbs to one rep max and repeat
curls and pushdowns top out at 70%,75%, and 80% instead.
January 4
Bench Press
215 x 9
227.5 x 7
242.5 x 5
257.5 x 3*
*PR post surgery. This is the most weight I've attempted in like 2 years, crazy!
Pendlay Rows
170 x 9
180 x 7
190 x 5
202.5 x 3
Seated Overhead Press
135 x 9
145 x 7
152.5 x 5
162.5 x 3
Stats:
39 years old
5'10 205lbs
don't know bf%
Split:
currently doing an A-B split working out every other day with random extra rest days thrown in when I feel like it.
A:
bench press
pendlay rows
seated overhead press
B:
Squats
chinups
sldl
I workout using percentages of one rep max and alternate the sessions, so it works out to this:
workout 1: 65%x13, 70%x11, 75%x9, 80%x7
workout 2: 70%x11, 75%x9, 80%x7, 85%x5
workout 3: 75%x9, 80%x7, 85%x5, 90%x3
add 5 or 10 lbs to one rep max and repeat
curls and pushdowns top out at 70%,75%, and 80% instead.
January 4
Bench Press
215 x 9
227.5 x 7
242.5 x 5
257.5 x 3*
*PR post surgery. This is the most weight I've attempted in like 2 years, crazy!
Pendlay Rows
170 x 9
180 x 7
190 x 5
202.5 x 3
Seated Overhead Press
135 x 9
145 x 7
152.5 x 5
162.5 x 3