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week 67
tues, upper

prehab: shoulders, cobras

s1: bench: 5 x (65, 75, 85, 95, 95, 70)
s1: rows: 5 x (50, 60, 70, 80, 80, 80, 60)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, 20)

s3: pulley pushdown: 3 x 8 (37, 40, *46)
s3: EZ biceps curls: 3 x 8 (25, 30, **30)
s3: OHP: 3 x 8 (30, 35, ***42.5)

OHP
10 x 30kg
12 x 20
10 x 20

*got 4 reps
**body english on most reps lol.
***got 4 reps

- fucking killed it, blasted through almost everything.
- felt so good, upped the weight on the pulley pushdowns, though it was overshooting lol.

week 68

prehab: glutes, cobras, peterson stepups

MR tucks: 3 x 8
depth jumps: 2 x 4

rea squats: 3 x (30, 40, 50, 60)

Squats: 5 x (65, 75, 85, 95, 105, 115, 125, 125, 100, 80, 60)

- got almost 2 fingers on ceiling for DJ.
- previous best pre injury was fingers fully on ceiling, so im almost 2 inches away.
- pretty happy about it, sign of recovery, though ankle is still no good yet, and there are a few spots that really hurt when i poke it hard with my fingers.

- vol PR with the double sets of 125. knew i was done when bar speed for next set of 100 was slow haha.

Havent seen u in abit man, thx for checkin in ha.

Hey, wat balance stuff are u talkin abt?

I only do the standin on one leg for time thing for proprioception, but that was 2 months ago, when the ankle was worse..

tues, upper

prehab: shoulders, cobras, birddogs

s1: bench: 5 x (60, 70, 80, 90, *97.5, 80)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)

dips: 2 x AF (35, 27)

leg raises: 2 x 15

EZ bicep curls: 3 x 12 (20kg)

* got 4 reps

- finally closing in on 100kg bench. PR on bench
- back was feeling icky, from the squats ytd.
- went thru the workout without my trusty mp3 player, one side of the earphones was dead
- big factor in why i skipped the rest of the planned workout haha.

week 69
tues, lower


prehab: peterson stepups, glutes, cobras, bird dogs

MR tucks: 3 x 8 depth jumps: 2 x 4
REA squats: 3 x (30, 40, 50, 60)

squats: 5 x (65, 75, 85, 95, 105, 115, 122.5, *127.5, 100, 80, 60)

back ext: 3 x 15 x 10kg

* 2 reps abit icky, 3 were good.
- pretty happy with it, seeing how it was a workout non-fuelled by music.
- close or at pre injury levels strength wise. 
- depth jumps feel good, though still not as good as PR.

good work man! great to see youre getting back to where u were before u got injured

week 69
wed, upper

prehab: shoulders, cobras

s1: bench: 5 x (60, 70, 80, 90, 97.5, *92.5)
s1: rows: 5 x (50, 60, 70, 80, 80, 70)

s2: incline DB bench: 3 x 8 (25, 30, 30)
s2: weighted pullups: 3 x 8 (12.5, 15, **20)

pullups: 10 x BW

s3: pulley pushdowns: 3 x 8 (36, 36, 31)
s3: EZ biceps: 3 x 8 (25, 25, ***20)
s3: OHP: 3 x 8 (30, 35, 30)

- 2 icky reps on PR bench of 97.5kg, but i'll take it. closing in on the elusive century bench!   
- tough, tough 2nd half of the workout. can see that in the missed few reps.
* got 3 reps
**got 4 reps
***got 12 reps

Haven't been able to get in any work yet this week, really busy week at work so far, 14 hour days.

Got to the PR court today tho. Some all star event thing in the rec league lol. Tried jumping.

Off a dropstep I could get half an inch above. Previous best was abt 2 inches.
DL rvj, tried a bunch of times, best single 2 inches above. Previous best was entire palm, so I'm like 5 or 6 inches away dammit haha.

Ankle still not 100%, could feel some aching upon landing, plant din feel too good or coordinated too

Tried SL rvj once, got 1 inch above. But I haven't jumped off one leg for ages, couldn't land properly haha.