First day doing lower body since the surgery. The plan is to start light, learn how to tighten my back without using my left arm when squatting. Its really not as easy as it sounds. Plus the braced arm has a nasty habit of getting in the way while squatting, so had to find a place for it… worked out pretty well.
HAMSTRING CURLS
Set 1: 100 lbs × 20
Set 2: 110 lbs × 20
Set 3: 120 lbs × 15
Set 4: 120 lbs × 15
Set 5: 120 lbs × 15
Started out with leg curls… why? After reading a shitload on my week off, I want to try this…
SAFETY SQUAT BAR SQUAT
Set 1: 100 lbs × 8
Set 2: 190 lbs × 8
Set 3: 240 lbs × 6
Set 4: 240 lbs × 6
Set 5: 240 lbs × 6
Set 6: 240 lbs × 6
Set 7: 240 lbs × 6
Kept it light, just working the movement and getting used to using one arm. It would be stupid to go balls out right now.. I’ve been known to be nuts, but even I have limits.
SSB GOOD MORNINGS
Set 1: 190 lbs × 8
Set 2: 190 lbs × 8
Set 3: 190 lbs × 8
HAMSTRING CURLS
Set 1: 130 lbs × 10
Set 2: 130 lbs × 10
Set 3: 130 lbs × 10
LEG EXTENSION
Set 1: 130 lbs × 20
Set 2: 130 lbs × 20
Set 3: 130 lbs × 20
STANDING CALF RAISES
Set 1: 200 lbs × 12
Set 2: 200 lbs × 12
Set 3: 200 lbs × 12
45 DEGREE BACK EXT
Set 1: 60 reps
If I keep this volume up, I will barely miss a beat upon return to full on lifting.
This injury is forcing me to be smarter with my own lifting, so something good will come from this.
____
Pick up a copy of Behemoth Strong on Kindle. A definitive program for building strength and improving your numbers for powerlifting. .
Pick up a copy of Behemoth Strong on PDF. .
Like the Kansas City Barbell gym's Facebook Page for news on events, programs, hosted meets, and more!.
To inquire about training, contact us for more information about gym membership or to set up a call about remote coaching if you are not located in KC or unable to attend our gym.
This site uses Akismet to reduce spam. Learn how your comment data is processed.
© 2019 kc barbell | site by katie harrington design | photos by Adri guyer