A little late

I deadlifted tonight
135 X 4-5 warm up sets. I decided to do a rotation of 10 stiff leg deads, 10 conv, and 10 sumo at each weight. i did 135, 225, 315. Gonna do a little volume training for a while.
one leg assisted squats: I think i managed 8-10 sets of 3-5 reps on the leg. these were fairly painful, but i think they are effective to get the leg back. the eccentric phase is the weakest phase right now. Also if i put it into a max stretch...it doesn't like that much either.....so i will continue to do both of them.
Hanging leg raise: 3 sets of 10
Foam rolled my lower body for 10 minutes post workout.
I may try to squat a little Saturday

Upper night

I tried something new tonight. Floor press using a deadlift bar with chains hanging on the chain mate at the end of the bar. The bar was very unstable and wobbly going down and up.
Warmed up to a bar weight of 225 then added chains up to 5 chains per side. did 4 sets of 3 there.
Incline Press (been forever since i have done these): 185 X 3 sets of 10. Did each set with different grip (medium grip, competition grip, and and little finger an inch inside the rings).
Kettlebell double snatch: 20 kg X 10, 20 kg X 15, 20 kg X 20
Chest supported double dumbell row: 100 X 10, 100 X 12, 100 X 15

The leg is doing better. Able to do more and more stuff to rehab it. I think I am compensating my not squatting by eating a lot "anti-depression food" as i think Spud termed it.

Just Enough.....

Bench Monday: 3 sets of 3 with 315 strict (no legs) 315 X 5 off 2 board for 3 sets with the a tiny hint of some leg drive.
Band triceps ext: 4 sets of 20....can't remember much after that

Wednesday: Stretched a lot and did some stiff leg deads up to 445 for 3 with the reverse bands.
Assisted step ups: I can't remember how many i did, but i know the number was one more than my leg would take before quitting on me.

No training on Thursday....had stuff to do and didn't really want to anyways.

Saturday: Stretched and warmed up a lot.
Step ups to a 14-15" box with a slow step down: 5 sets of 15 with the bad leg and 2 sets of 15 with the "good" leg. I say "good" leg because this hurt my knee more than the other leg because it is sore from me walking funny on it.
One leg leg press: 25 lbs X 20, 45 X 20, 95 X 2 sets of 20 all bad leg
Stiff Leg deads: 225 X 10, 315 X 3 sets of 10
Regular deads: 135 X 5 conv 135 X 5 sumo 225 X 5 conv, 225 X 5 sumo. Mac tried to be the little guy on my shoulder representing the voice of reason, but I ignored it and proceeded to do something ill advised.
That was good enough for one day....sure I will feel it tomorrow. I may try to do some light belt squats Wednesday if all goes as planned.

It's like a wise man once told me "Do as I say, not as I do".........same philosophy here.

SquatBombs

Squat: 145 X 8, 255 X 2 sets of 5, 345 X 3,3, 455 X 1, briefs went on 545 X 1, 655 X 1, viking suit bottom for 745 X 1 ( no support so i decided to try my new ace suit). 855 straps down X 1 ( a little deeper than a quarter squat). 945 X faceplant. Everything was feeling fine, and I was close to depth. When I started to start back up, there was a pop and roll in my quad region. Needless to say I dropped the weight on all my spotters ( lucky for me and everyone else we had the safety chains up and no one got hurt but me). I thought it was my adductor because the pop came from deep in my groin area, but the more time passes and the pain sets in i think it is more in my quad. Vastus medialis to be exact and use my education i pay USC dearly for. Medicating with ibuprofen, lortab, rum and Reese pumpkins.
I have not got a clue what happens next.....I guess see how bad it feels tomorrow.
On a better note, both rob and pat from Myrtle beach got big PR's today.

-If you do it do it right

Nothing much

I took Wednesday as a scheduled deload day. Not a lot going on but foam rolling and stretching. Ben and 3 board were squatting in suits so i helped them, but that was about it.
Thursday I partnered the chain for 1/3 mile using a long rope to pull it instead of the typical strap. Much harder this way. Every time I rested I alternated between front raise/rope whips and sideways rope whips. It was kinda fun to try something new. It would be a good little workout done by yourself.

Heavy bench/Staple night

Bench: 135 X 3 sets of 10, 225 X 2 sets of 5, 315 X 3, 315 X 2off 2 board, 405 X 1 off 2 board, 495 X 1 off 3 board. Put the shirt on from here on out. 585 X 1 off 3 board, 675 X 1 off 3 board,
725 X 2 misses off 3 board. Missed the first one pretty bad at the top end. The second miss was closer to lockout but still could not get it locked. The 675 was decent, but I was none too happy with missing twice to end the night. Everything in my arms from my triceps to forearms lit up when I took the 725 out (like licking a 9 volt battery, but in my arms). Oh well, better luck next time. Taking Wednesday as a deload day. Abs and some cardio will be my workout.

Deads

Deadlift with the plates on a 3 inch box: worked up to 595 X 3, 635 X 3, 685 X 3, 685 X 2.
The 685 may was a little heavier than I had hoped, but they all still got locked out. On my last set I ripped my hand open, so there is a nice quarter sized hole in my hand. The rest of the night was spent trying on my new ace squat suit. I got a 58 and it fits tight right now, but my buddy who is 315ish wears a size 60...... and it fits comfortably. Decisions Decisions........
One decision I have made is that the rest of the week is officially a deload week. Nothing else besides stretching until Monday!