Training day 06-09-2013

This is my first day squatting with no arm brace on. I am playing it by feel with the weight and not quite ready (or cleared) to go full out.

SAFETY SQUAT BAR SQUAT
Set 1: 80 lbs × 5
Set 2: 170 lbs × 4
Set 3: 260 lbs × 3
Set 4: 310 lbs × 2
Set 5: 350 lbs × 2
Set 6: 405 lbs × 2
Set 7: 405 lbs × 2
Set 8: 405 lbs × 2

Kept it decent. Did a few sets at 405. Easy, fast. Now for the test…..

3CT PAUSE SQUAT
Set 1: 185 lbs × 3
Set 2: 185 lbs × 3
Set 3: 185 lbs × 3
Set 4: 185 lbs × 3

First time under an actual bar in almost 3 months. I know my form needs to be reworked and I am not sure how much pressure this will put on my rehabbing bicep so I kept these extremely light. The idea is form work solely.

INVERSE CURL
Set 1: 160 lbs × 8
Set 2: 160 lbs × 8
Set 3: 160 lbs × 8

The Westside Barbell machine. Brutally hard.

CABLE ROWS
Set 1: 80 lbs × 15
Set 2: 80 lbs × 15
Set 3: 80 lbs × 15
Set 4: 10 lbs × 20
Set 5: 10 lbs × 20
Set 6: 10 lbs × 20

Right first, left second.

DUMBBELL ROWS
Set 1: 100 lbs × 10
Set 2: 20 lbs × 15
Set 3: 100 lbs × 10
Set 4: 20 lbs × 15
Set 5: 100 lbs × 10
Set 6: 20 lbs × 15

Alternated right/left.

STANDING CALF RAISES
Set 1: 80 lbs × 12
Set 2: 80 lbs × 12
Set 3: 80 lbs × 12

Calves are still brutally sore, did these very light for blood flow and recovery.

I am happy with the squats today. Soon I will be able to push my weight up as I continue to rehab the arm.

Cannot fucking wait.

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