Transmutation to Accumulation Pivot Day 6.

BW - 220

Squat - 285X4, 4 @6.5

Bench-Grip Press - 100X4, 4 @6.5

Single-Leg Press - 180X5 @7

Dips - BWX11 @7.5

Pull-Downs - X8, 10 (dropped weight)

DB Curls - 25sX13, 10

Conditioning - Treadmill HIIT; 7 rounds

Everything felt pretty good on this day.

Quad pain was barely a tickle during squats, even if it's still causing me distraction outside of the gym, and Squats generally felt the best they have in a while.  I had an e-mail consult with one of the rehab specialists from BBM, and they recommended staying this course for another week or so, but dropping leg press and belt squat.  My plan for an accumulation block following this with sets of 6-8 and RPE 6/7 was agreed with. Caution was to just keep an eye on tonnage, to make sure there's not a huge jump in the next 4 weeks or so.

Bench-Grip Press didn't feel quite as natural on this day for some reason.  Had more trouble finding the best grip so that the bar path felt smooth.

Per BBM, I'm going to discontinue the leg press in this block.  Frankly, my left medial hip/adductor area that was hurt for so long earlier this year hasn't been loving the single-leg press, and I'd been considering dropping it for that reason anyway.

Dips felt good with more reps while depth stays good.

Pull-downs and curls were done.

Maintenance / Rehab Block. Week 10. Day 1.

BW - 230

Squats - 345X5, 5, 5

Press - 135X5, 5, 5

Pull-Ups - BWX2, 2, 1

Deadlift - 315X5

Pull-Downs (supinated) - X12, 9, 7 (straight-weight; same weight as previous)

Hammer Curls -
45sX5
35sX12, 10

Moved Squats back into LP mode to see if I can run them up a bit.  Definitely readjusting to what "heavy" sets across feel like, i.e. what it feels like when every rep isn't fast or "easy" all the way through.  I probably panicked a bit in the last session when that happened, but I got my mind more right coming into this one, and was able to approach it with more confidence.  Also, getting back into my old work set routine of making sure the unrack is stable before I walk it out, and making sure the bar is settled on my back between breath and rep.  Last set shown.

2nd day back to LP for Press.  These all moved very well.  Very happy with how it went.  Last set shown.

I Deadlifted for the first time in a couple of months.  Zero adductor tightness on this movement, although it's still tender outside of the gym.  Just did a set at 315 to feel it out.

As far as the assistance, I'm not caring about it as much now that I'm back on all the main lifts.  Pull-Ups were week, pull-downs and curls were both strong.

Maintenance / Rehab Block. Week 9. Day 3.

BW - 224

Squat -
315X6
325, 335X5

Bench - 250X1, 1, 1, 1, 1

Chin-Ups - BWX4, 3, 3, 3, 3 (16 total reps)

RDL - 285X5, 5

Pull-Downs - X11, 8, 7 (straight-weight; same weight as previous)

BB Curls - ~60X11, 10

Starr Rehab Squats were expected to be sets of 8 today, but the Squat had other plans.  6th rep with 315 was challenging technically, so I called it there and went ahead and dropped to sets of 5.  These all "felt" like real work sets and my legs were nice and achy for about 24 hours following.  I'm just going to switch over to standard LP progression with 10 lb. jumps (hopefully) between sessions.  Adductor still feels a bit sharp on the initial warm-up sets, and feels a bit spasm-y at times outside of the gym, but nothing nearly as debilitating as it was.  Current plan is to run the LP up to the mid-to-high 300's and then switch back into regular programming with an HLM, top-set followed by back-off sets approach. I'm hopeful that lower intensity back-off volume will help continue the healing process while also driving adaptation for the top sets.  All 3 work sets shown.

250X1 is a Rep PR on bench.  Nice to get it for 5 sets, too!  The first set was really close as the descent was a bit slow, and touched a bit high.  Those were the two cues I took into the other sets, and they were all much better.  I may try to push this up one more time.  Would be nice to notch 255 before I switch over to HLM, but we'll just have to see.  Last set shown.

Chins were fine.  Still strict and double-paused.

RDLs still feeling good with the straps.  So good, I'm probably sand-bagging on switching back to pulls from the floor. "I'm talkin' to the man in the mirror."

Pull-downs were the same total reps as last time, with a slightly different distribution.  All these chin-up accessories are probably going out the door once the adductor feels good enough to switch back to regular programming.  Looking back at my log, I have added about ~15 lbs. over the course of about 2.5 months.  Went from getting ~105X8 to getting ~115X11-12.

Likewise, I've taken barbell curls from getting ~50X9 on the 2nd set to getting ~60X10 on the 2nd set here.  If I start to miss these movements because my chin-up strength starts going backwards, this is stuff I could potentially mix in on off days at the gym in my office building, but I don't want to get ahead of myself.  The main thing is to get back to regular, progressive work on the multi-joint barbell movements.

Maintenance / Rehab Block. Week 9. Day 2.

BW - 225.7

Squat - 285, 295, 305X10

Press - 130X5, 5, 5

Pull-Ups - BWX3, 2, 2

RDL - 275X5, 5

Pull-Downs (supinated) - X10, 8, 7 (straight-weight; +~5lbs. from last session)

Hammer Curls -
40sX5
30sX12, 10

Starr Rehab Squats felt much better today.  305X10 is actually a Rep PR.  Probably going to go ahead and drop down to 8's for the next 1-3 sessions.  Didn't get the same painful low-back pump as the other times I switched, but we're starting to get into range of pre-injury workset weights.  It seems better to kind of "glide" up into 5's, making sure form is consistent rather than grind myself down chasing higher rep sets.  Last set shown.

RPE experiment on Press is over.  Maybe with additional guidance, or more time, I would have found my way into making it productive, but I was sick of each workout with the same weight feeling harder than the one before it, so I'm going back to more traditional SS programming.  I may still stall out this round, but at least I'll have a clearer idea of how to proceed.  Last set shown.

Pull-Ups were fine.  Hadn't done them in about 10 days due to travel, etc.  Left a rep in the tank on every set.

I brought my straps in today for RDLs.  So much easier to execute this way.  Really focused on: 1) bar stays in contact with leg, 2) bard drops because butt moves backwards, and 3) shoulders back hard at the top to contract the lats.  Two sets of 5 and my lats were burning after the first set this way. 

Upped weight on pull-downs with now predictable results.  Will stay here until I get 3X10+.

Dropped the top-set reps on Hammer Curls and that left more in the tank for the back-off sets.  We'll see what happens when I up the weight next time.

Maintenance / Rehab Block. Week 9. Day 1.

BW - 229

Squat - 255, 265, 275X10

Bench - 245X1(0), 1, 1, 1, 1

RDL - 255X5, 5

Was out of town for a few days, so I backed up 10 lbs. on the Starr Rehab squats.  Went ahead and backed reps off to 10 as previously planned.  These were okay, but my adductor was kind of cranky throughout, and has been giving me discomfort ever since.  We'll see how it goes next time.  Finale set shown.

I was looking for doubles with 245.  I failed on my first attempt.  The first rep of the second set made it clear that doubles weren't happening, so I proceeded to complete 5 singles.  Will continue with 5 singles adding only 2.5 lbs. per jump until I can't get 5.  1st, 2nd, and final set shown.

Was training on an off-day and plan to come in two days in a row to get back on track.  So I didn't do any Chins or chin accessories.  I will do just those and Starr Rehab squats today.

Because the adductor was cranky and because of the lay-off, I was conservative with the RDLs and backed off 20 lbs.  If the adductor feels okay next time, I will jump back to the previous weight of 275.  If it then continues to feel okay, I may start pulling from the floor again.

Maintenance / Rehab Block. Week 8. Day 2.

BW - 227

Squat - 235, 245, 255X15

Press -
120X5@7
135X3@7
155X2@9
165X1@10

Chin-Ups - BWX4, 3, 3, 3, 2

RDL - 275X5, 5

Pull-Downs - X12, 8, 6 (straight-weight; same weight as last session)

BB Curls - ~60X10, 9

Starr Rehab Squats continue.  Adductor was bugging me a bit during the first set, but not the others.  Weight has gotten heavy enough now, though, that low-back pump and conditioning are making it very difficult to complete all reps with good form.  Gonna drop on down to 10 reps per set. Last set shown.

Went into this session with a lot more intel on using RPE in the BBM way (gleaned from some YouTube videos by Alan Thrall).  Using the RPE chart, I was dropping the weight on the first and 2nd sets, and the third set would project to be around where it's been.  120X5 was supposed to be @6, but it felt much heavier than expected and was @7.  Based on my understanding of the BBM approach to RPE, I should have stayed there at the next set.  However, Press has been pretty demoralizing the last few weeks, and no progress has really been apparent.  The prospect of reducing average intensity again was a real bummer.  I'm about to go out of town to attend to some family issues, and really didn't want to leave it on this note, knowing I wouldn't be training again for several days.  So instead I just maxed out.  165X1 is a Rep PR.  That was nice to hit.  Some might say that indicates progress, but frankly 165 has been right around my projected max for a while.  Anyway. 

Chin-Ups were okay at the new, stricter, double-paused, chest to bar execution.  1 less rep than last time, though.  Whatever.  Press PR.

RDL felt pretty strong.  Grip seems to be the limiting factor right now.  May just pack straps next time.

Got a couple more total reps on pull-downs with the same weight as last time.

Curl strength was about the same.

Maintenance / Rehab Block. Week 8. Day 1.

BW - 230

Squat - 205, 215, 225X15

Bench - 240X3, 2, 2

Pull-Ups - BWX3, 2, 2 (7 total reps)

RDL - 265X5, 5

Pull-Downs (supinated) - X12, 10, 10 (straight-weight; same weight as last time)

Hammer Curls -
40sX7
30sX10, 8

Starr Rehab Squats feeling good.  Almost no adductor discomfort on this day.  Added a belt back in for the final set.

240X3 is a Rep PR on bench.  Failed on the 3rd rep on the other two sets.  Everything felt pretty good.  Just at the upper limits of my strength where execution has to be absolutely perfect.  For instance, on the 2nd set, the 3rd rep touched too high, and that was enough to throw everything off.  All 3 sets shown.

Similar to chins, I reset my pull-ups to a stricter approach.  Full hang at the bottom, and trying to touch chest at the top.  Couldn't touch, but did pause all reps.

RDLs felt very strong today.  No racks available so had to pull from the floor, but no adductor twinges.

Got all my reps on pull-downs and so can up the weight on those next time.

Curl strength seems to have rebounded or improved slightly.

Maintenance / Rehab Block. Week 7. Day 3.

BW - 227

Squats - 175, 185, 195X15

Press -
125X5
132.5X5
137.5X5

Chin-Ups - BWX4, 3, 3, 3, 3 (16 total reps)

RDL - 255X5, 5

Pull-Downs - X10, 8, 6 (straight-weight; +~5 lbs. from last time)

BB Curls - ~60X11, 8

Dropped Starr Rehab reps down to 15.  Much better.  Adductor feeling a bit better over the weekend as well.

Dunno about all this RPE business.  Part of it is trying to notate it when the system that's worked so well for me for years is an app that doesn't have a convenient way to input set-by-set notes.  If I had to say, these sets went @7, @9, @9.5.

Reset my form again on chins.  Re-dedicating myself to a paused hang at the start and the bottom of each rep and trying to bring my chest to the bar at the top of each.  Probably need to grab some video of it.  I think it was more "elbows to lats" than "chest to bar."

RDLs felt okay.  Probably most challenging grip-wise with the continuous tension.

Upped weight on pull-downs and they went pretty well.

Added a rep on curls.

Maintenance / Rehab Block. Week 7. Day 2.

BW - 224

Squats - 145, 155, 165X25

Bench - 235X3, 3, 3

Pull-Ups - BWX7, 4, 3 (14 total reps)

RDL - 245X5, 5

Pull-Downs (supinated) X10, 10, 8 (straight-weight; +~5 lbs. from last time)

Hammer Curls -
40sX5
30sX8, 8

Starr Rehab squats continue for the adductor.  These are now at the point where they are giving me a very intense low back pump that's making completing sets with perfect form very difficult.  Believe I will go ahead and drop to sets of 15 for a few sessions. Adductor still only feels "okay."

235X3 ties my previous 3 rep PR on bench, and I got it for 3 sets, so that's nice.  1st reps were strong on all sets.  Last reps on set two and three were "have to do everything right" reps. 

Pull-Ups were just okay.

RDLs were fine.  Tried to go double-overhand, but bar was starting to slip on the first set, and so I had to go mixed grip for the 2nd set.  I took these out of the rack instead off of the floor.  Not sure which I like better.  Out of the rack is easier on the sore adductor, but is awkward walking in and out.

Upped weight on pull-downs and the sets went pretty well.  Will try this weight again next time and see if I can get 10+ on all three sets.

Hammer Curls have dropped off a cliff the last few sessions.  Reps are literally going down every session.  So when I could only get 5 reps on the first set this time, I resolved to back off and add a set.  We'll try that again next time.  I'm sure this is mostly due to additional fatigue being present earlier in the session: 1) specific fatigue from the increase in pull-up volume and pull-down intensity, and 2) general fatigue from the Starr Rehab squats and addition of the RDLs.

Maintenance / Rehab Block. Week 7. Day 1.

BW - 227

Squats - 115, 125, 135X25

Press -
125X5@7
132.5X5@9
135X5@8

Chin-Ups - BWX8, 5, 4, 4, 4 (25 total reps)

RDL - 235X5, 5

Pull-Downs - X10, 10, 10 (straight-weight; same weight as previous)

BB Curls - ~60X10, 8

Starr Rehab squats continue, and I continue to not feel much of a change.  Staying the course.

Press was strange today.  The set with 135 felt much better than the set with 132.5.  Just one of those things, I guess.

First set of chins felt good.  I actually got my nose above the bar for a 9th rep, but couldn't get my chin over.  Strength dropped off from there.

RDLs felt okay. 

Pull-Downs were stronger.  Finally got 3X10 with the same weight I'd used for the last 3 session without clearing 8.  Some of that is surely breaking vertical pulls up with RDL.

Also, solid curls even though I upped the weight. 

Maintenance / Rehab Block. Week 6. Day 2

BW - 226

Squat - 85, 95, 105X25

Bench - 230X3, 3, 3

Pull-Ups - BWX6, 5, 2 (13 total reps)

RDL - 225X5, 5

Pull-Downs (supinated) - X12, 10, 10 (straight-weight; same weight as previous)

Hammer Curls - 40sX7, 6

Starr  Rehab squats continue.  Lift feels fine.  Adductor still very tight in the AM.

Bench moved very well.  3X3 PR.

Pull-Ups were a bit tougher today, but BW was also higher than it's been for this movement in a while.  Had to finally add a 3rd set to increase total reps over previous session. 

Having discovered that I can do RDL without aggravating my adductor, I'll be putting those in until I can pull from the floor.  Starting off fairly light, but will do this every session, and make 10 lb. jumps as long as both of those things are feasible.

Got enough reps on pull-downs to up the weight next time.

Was basically fried out by the time I got to hammer curls.  Five less reps than with the same weight/sets earlier in the week.  Whatevs.  It's just curls.

Maintenance / Rehab Block. Week 6. Day 1.5.

BW - 224

Squats - 75X25, 25, 25

DB Inclines - 60s, 65s, 70sX8@~9

Pull-Ups - BWX3, 3, 3

RDL -
225, 245X6
255X7@~8

Hammer Curls - 40sX10, 8

Weird day.  Had to train on back-to-back days because I wouldn't be able to make it during the gym's limited, 4th of July hours.  So this became of a mix of things that I hoped: a) wouldn't be negatively impacted by the previous days session, b) or I didn't care if it would be impacted, c) and would possibly disrupt homeostasis in most of the major muscle groups without d) having a potential negative impact on Friday's "regular" training session.

So, Starr Rehab squats continue.  These were fine, but I also realized I think these are supposed to be increasing in weight set-over-set, so I'm going to start with that next session.

Since I'd done hard Pressing the day before, I didn't want to go for PR territory Bench on this day.  I opted for DB Inclines for sets of 8.  I haven't done them in a long time so I knew that I wouldn't be able to go hard enough to unduly stress the system, but I should be able to get enough tonnage to disrupt homeostasis. Titrated up, and 70sX8 is technically a PR.  Probably about RPE 9.5.

Just threw in 3X3 on pull-ups.  Last set was the only limit set, and that probably because of all the vertical pulling volume the previous day.

Tried out a set of DL with 135 to see how the adductor felt, and it didn't like them very much.  Realized I might be able to do RDLs and that turned out to be the case.  Made sure to keep my stance close and my feet pointed straight forward.  Haven't done these in a long time, either, and they used to really give my low back trouble.  But I use a belt now, and these seemed okay.  Titrated up to an AMRAP set at ~RPE 8.  Low back was vulnerable feeling the next day, but that may have just been DOMS from lack of pulling.  1st and 3rd sets shown.

Maintenance / Rehab Block. Week 6. Day 1.

BW - 223

Squat - 265X25, 25, 25

Press -
125X5@7
130X5@8
137.5X5@9

Chin-Ups - BWX8, 5, 5, 5, 4 (27 total reps)

Pull-Downs - X6, 5, 5 (straight-weight; same weight as last time, but different machine)

BB Curls - ~55X12, 10

Starr Rehab Squats continue just fine.  Conditioning getting much more acclimated.  First set with no thought to stop for extra breaths.  No trouble from the adductor.

Press felt a little bit better today.  I pulled the warm-up weights down a bit.  I'd been going 45, 75, 95, 115, all X5, and I thought maybe I was getting a bit too much fatigue.  So this time I went 45, 85, 105, 115.  The 115 felt much fresher, and so did the first work set.  Enough that I felt confident finally bumping up the weight for the last set, and it still felt @9.  This is all very squishy.

Chin-ups started off feeling very strong for the first few sets, but I also hit a 15 month low in measured body weight.  Still got 1 more total rep than last time.

Pull-Downs were very hard, however I was having to use the "lesser" pull-down machine.  It's not as ideal of a bar path, and who knows how the actual resistance compares to my usual machine.

Curls were a bit stronger.

Maintenance / Rehab Block. Week 5. Day 3.

BW - 225

Squats - 55X25, 25, 25

Bench - 255X3, 3, 3

Pull-Ups - BWX7, 4 (11 total reps)

Pull-Downs (supinated) - X10, 10, 7 (straight-weight; + "5" lbs. from last week)

Hammer Curls - 40sX8, 7

Starr Rehab Protocol continuing on squats.  These were fine.  A bit easier, actually, probably got a bit acclimated to the higher reps.

Put my feet down on the bench first the first time in a month.  No adductor pain.  I've decided to just continue with the progression I was on with feet up.  Should last for at least a few sessions.  Technically a 3X3 PR.

Pull-Ups felt strong, but 7 definitely felt like upper limit.  Expect to have to add a set the next session or two to keep total volume rising.

Also, reverse-grip pull-down finally got to a weight I couldn't hit 10 with.  Will push this weight again next ime.

Likewise, Hammer curls dropped off with the weight increase and will stay at this weight until 2X10+.

Maintenance / Rehab Block. Week 5. Day 2.

BW - 226

Starr Rehab Squats - 45X25, 25, 25

Press -
115X5 @ ~7
125X5 @ ~8
130X5 @ ~9
135X5 @ ~9

Chin-Ups - BWX8, 5, 5, 5, 3 (26 total reps)

Pull-Downs - X8, 8, 6 (straight-weight; same weight as previous)

BB Curls - ~55X11, 8

Adductor strain has settled into persistent guerrilla warfare with me. Hides out until I've forgotten about it, and then strikes out of nowhere.  Decided to start trying the Starr Rehab Protocol thingy.  Starting of with 3 sets of 25 on squats.  These were okay.  Haven't noticed any real difference the next day.

Still fucking around with BBM and RPE on Press since it had been stuck for a while anyway.  Because I thought the extra volume of doing my normal warm-up jumps but with all 5s might have been fatiguing last time, I tried taking some bigger jumps to start this time.  Was hoping 125 was going to be @7, but 115 felt like it might be that when I got there.  Still I made my planned jumps to 125, 130, and 135.  These were okay.  I think the 135 felt a bit better than last week which seemed about @10

Chin-ups were only okay as were pull-downs.

Added weight to curls and they still went pretty well.

Maintenance / Rehab Block. Week 5. Day 1.

BW - 225

Feet-Up Bench - 220X3, 3, 3

Pull-Ups - BWX6, 4 (10 total reps)

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

Hammer Curls - 35sX12, 10

First day back from our annual camping trip.  Was itching to Squat, etc. again, but decided to keep playing it safe.  Thinking I'll still play it by ear a bit until after July 4th since that holiday will throw some more chaos into my schedule.

Feet-up bench still moving pretty well as long as I make sure my hips and shoulders are well centered on the pad.  Bench is probably the first movement I will try to come back on as my adductor heals ups.  I feel like I can just stay in this progression and put my feet on the floor for more power.  So maybe I go for 225 for 3X3 this Friday as my return to full power bench, and then progress back up from there.  It looks like I don't have a 3X3 PR recorded for Bench.  235X3X2 is probably the closest, so that would put me in striking distance on that.  And I would be adding a true Volume Day back in at that point as well, I believe.  May need to think on that a bit more. 

Pull-Ups felt very strong once again.  1 more rep than last time in the same number of sets.

Also got all 3X10 with more weight on the pull-up machine for supinated pull-downs.  These were definitely a couple of all out sets to get there.  Expect to hit a wall next time.  Or not.

Also got 10+ on both sets of Hammer Curls, so will add weight to those next time. 

Maintenance / Rehab Block. Week 4. Day 1.

BW - 225

High-Bar Squats -
300X1, 1
315X1, 1

Bench (Feet-Up) - 215X3, 3

Pull-Ups - BWX5, 4 (9 total reps)

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

Hammer Curls - 35sX10, 8

Leg had been feeling so much better, I decided to play with some Squatting.  Low bar regular wasn't feeling great, so I moved my stance in a bit, and it felt better, but really awkward.  Moving to High-Bar seemed to make it feel more natural.  I started working up in sets of 3, taking small jumps.  If it hurt a little, or felt awkward, I would repeat the set.  Got into the mid-to-upper 200s and I was starting to have some discomfort through the quarter of ROM right around parallel, but it felt all good at the very bottom.  I switched to doubles, and then singles to get up to 300.  Did a couple of sets there and they felt a little sharp, but not too bad.  Got a little greedy and went up to 315.  First set was okay, but the second set had a very sharp twinge in the adductor, and now it basically feels like I've lost 10 or so days of recovery process. But hey, my previous best HBS was 250X5 (in 2014), and at least these were fast.

All I really wanted was to keep motor pathways fresh with some higher-intensity / very low-volume squatting in the hopes that would facilitate a more rapid "come back" once I can low bar Squat pain free.  Oh, well.  Luckily I'm going camping for 4 days this weekend and won't even be in the gym.  When I come back, I'll just have to take it super slow.  Last set of 300 and last set of 315 shown. 

Definitely wasn't putting my feet back on the ground for bench after this.  I'd already proactively decided to cycle down to triples at this point on the feet-up bench.  Again, just trying to keep relative intensity high while frequency has been reduced by schedule.  These moved well.

Pull-Ups also felt pretty good.  +1 rep from last time.

Supinated Pull-Down weight is now at a challenging intensity.  Probably the best strategy for next week is to stay at the same weight, and try to go for 12 on each set.

Arms felt worn out by the time I got to Hammer Curls.  Same results as last time.

Maintenance / Rehab Block. Week 3. Day 1.

BW - 227

Press - 140X5, 5, 5

Chin-Ups - BWX8, 6, 4, 4, 4 (26 total)

Pull-Downs - X10, 10, 10 (straight-weight; same weight as previous)

BB Curls - 50X10, 10

Press still moving pretty well.  Last warm-up felt a touch heavy, but the worksets were fairly smooth.  Last set shown.

Was supposed to be Pull-Up day today, but I got it twisted.  Whatevs.  6 reps on the 2nd set would be a recent best.  Been working my way through PPST3, and was just reading the section on Dynamic Effort on TM.  It mentioned that it has worked for weighted-chins, and it got me thinking that maybe I'd been a bit "slow" in my execution of initial reps.  So I really attached these sets and tried to accelerate as fast as possible out of the bottom.  May have made a difference.

Got more reps with the same weight as last time on pull-downs.  I'll take this weight one more time going for 10-12 on each set, and then move up.

Curls felt stronger this week. 

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.