Maintenance / Rehab Block. Week 2. Day 3.

BW - 225

Bench (feet-up) - 210X5, 5, 5

Chin-Ups - BWX7, 5, 5, 5, 3 (25 total)

Pull-Downs - X10, 9, 6 (straight-weight; same weight as previous)

BB Curls - 50X10, 9

Went to the P.T. to get the run-down of my MRI results.  ALL CLEAR!!!  No sign of damage to any of the structures in or around the hip, and no sign of tendinopathy.  Diagnosis is just a really over-taxed adductor.  The pain had already faded quite a bit over the last week of not squatting and deadlifting.  Enough for the P.T. to really get in and manipulate the joint.  Prescription is some minor daily mobility work to keep it loose.  Advised not resuming squatting and pulling again until "you've forgotten it was injured," start with the empty bar and add weight as long as it's pain free.  He expects I should be back to work-sets in just a couple of weeks once I resume.  I've got two out-of-town trips and houseguests over the next couple of weeks, so I will just wait until that's all out of the way.

In the meantime, 210X3X5 was a lot more challenging than 205.  Probably some fatigue, but I also had to focus quite a bit more on balance.  I'll continue with this movement until I start squatting again.  Hopefully, I'll even get some slight benefit to my bar path motor pattern as a result of the balance component.  Or not.

Chin-ups felt pretty solid.  Didn't get as many reps on the first set as last time, but got more on the later sets.  But now we're to the point in the plan where I've hit 25 reps and 5 sets.  The plan now is: get 25 reps in 5 or fewer sets.  That is to say, try to show improvement without additional sets.  If I plateau  or regress, reduce the weight on pull-downs slightly, and add a set to those.  If there is no improvement, add another.  Then do the same to curls, then pull-downs again, then curls again.  This days programming isn't in a vacuum either, as there is the 2nd day with pull-ups, supinated pull-downs, and hammer curls.  If this days program gets to 5X~10 pull-downs and 3X~10 Curls without progress, then I will start adding volume to the pull-downs and curls on that day as well.  So the "final phase" program would look like:
Day 1:
Chin-Ups - 5XAMRAP
Pull-Downs (pronated) - 5X8-12
BB Curls - 3X8-12

Day 2:
Pull-Ups - 5XAMRAP
Pull-downs (supinated) - 5X8-12
Hammer Curls - 3X8-12

If I get that far and progress is stalling or regressing, then I will have to come up with something else. To be clear, progress = more reps on the first set and /or more average reps per set on chins.  That's a minor distinction because if one is happening with any consistency then the other must follow.

Maintenance / Rehab Block. Week 2. Day 2.

BW - 224

Press - 137.5X5, 5, 5

Pull-Ups - BWX5, 3

Pull-Downs (supinated) - X10, 10, 10 (straight-weight; +5 "lbs." from last time)

Hammer Curls - 35sX10, 8

Had an MRI on my hips today and dropped the file off with my P.T.  Will see him on Friday to get the scoop.

Press felt really good today.  Even though this is 8 lbs. off my best 3X5, this still surprised me.  This lift had felt like shit for a while.  We'll see how it goes.  My current theory is a combination of factors went into this:  1) Not Squatting and Deadlifting for the last week has reduced overall fatigue, 2a) Pulling back on Bench and Press weights AND volume has also reduced overall fatigue, and 2b) has allowed for a little bit of "peaking."  Basically, I'm doing a little less and so am not as sore and tired, and so my lifts may be temporarily spiking.  Again, just a theory for now.

Also, Pull-Ups blasted off today.  Last session (which was my first time doing pronated pull-ups in 6 YEARS), they were really rough out of the gate, and getting 3 was a grind.  I grabbed the bar today expecting only 3-4.  3 was smooth, then 4 went up pretty well, and then I did a slow but certain 5th.  Felt so good, I was tempted to get some extra sets/reps, but I stuck to the plan and just increased by 1 rep over last session.  I expect this quick improvement is mostly neurological as I re-familiarize myself with the movement.

Pull-Downs and Hammer Curls were fine.  Discomfort in my left hand is still present even in the pronated pull-down.  Also hoping this will benefit from the break from DL.

Maintenance / Rehab Block. Week 1. Day 2.

BW - 226

Press - 135X5, 5, 5

Pull-Ups - BWX3, 2, 2

Pull-Downs (supinated) - X10, 10, 10 (straight-weight; +5 "lbs.")

Hammer Curls - 30sX12, 12

So, I went to my P.T. before the training session today to get my hip looked at.  He didn't like how pain was being triggered during one part of the assessment ordered an MRI.  Got that scheduled for the middle of this week.  Could just be tendinosis in the left adductor, but he's concerned that there may be some impingement or damage in the hip now. 

TL;DR = no Squats, Deadlifts, or full power Bench (i.e. w/ leg drive) until this gets sorted.  I was already planning a maintenance block due to recent and upcoming schedule difficulties, so at least I had a bit of a plan in place.

Press was okay today, but has just been feeling heavy recently.  That probably won't get better during the maintenance block, and I will likely be dropping reps down pretty quickly here.  Last set shown.

The plus side is I can hammer Chin-Ups and chin-up accessory as hard as I want during all this (maybe I should bring dips back too?).  Doing the full Andy Baker 2-day split for this period. 

Haven't done pronated pull-ups in a long time.  Pretty darn hard.  Decided to stay at 3 sets to start, and do my usual thing of getting more reps in each subsequent session regardless of how many sets it takes.  Similar to Chins, I'll look to cap these at 25.  I guess?

Was able to add weight and/or reps to the assistance movements.  Whatevs.