One step backwards - 2 Steps forward.

Thanks to everyone for the encouragement. It is very frustrating indeed. I am heeding some good advice from you as always, in addition to applying what I have learned in the past. I have been pain free for some time now and until this latest injury, quite proud of the strides I have taken. I went from a very weak posterior chain and 2 herniated lumbar discs to easily completing 205lb deadlifts. I have come to terms with my own stupidity and had to learn the hard way, but I have a new road to take.

For this week, what would have been week 13 of SL 5x5 Beginner I, I am resting and keeping iced and heated. My future is certain, and I am thankful especially that Mehdi has been posting alternative exercises.

So when I start back next week my sessions will look like this:

Workout A:

Body weight squats - 5x5. Stretching as far as I can comfortably go.
Bench press - only a slight deload to 150. 5x5
Inverted Row - bodyweight 5x5.
Dips - bodyweight. I was at +30 lbs in a rucksack, but I will play it safe for a while.

Workout B:

Bodyweight squats - 5x5
Seated overhead press. Starting back with the bar and not progressing past 65lbs as a first guess. We'll see. Once I can reintroduce OHP, I will start again with the bar and work back to 105 where I left off.
Chin ups & Pull Ups.

There will be no deadlifts or rackpulls until I am confident that my injury is healed. This can take up to 2 months.

I cannot run yet, so I may simply walk before or after lifting.

This is what I have planned, all the while maintaining my diet.

On another positive note, my bloodwork came back with stellar numbers. LDL, HDL, triglycerides and other numbers were perfect.

Suggestions and comments welcomed.

Thanks - Scott

Week 12 Day 2

Week 12 Day 2
6/4/08
Workout A

5'7"
197lbs
35 years old

Decided to do BF% and pics next week.

Box Squats:

140 - 5/5/5/5/5

Bench Press:

165 - 5/5/5/5/5

Barbell Row:

155 - 5/5/5/5/5 (Last one was tough!)

Dips +30lbs

12/11/8

Worked up a mighty sweat tonight!

New Goals

OK - Time to set some new goals and get serious!

By September 1st I will weigh At least 190lbs.

By September 1st I will have less than 18% body fat.
________________________________
By September 1st I will be squatting 300lbs.

By September 1st I will bench press my body weight.

By September 1st I will OHP 125 lbs.

These goals are attainable, these goals are possible, these goals shall be met!!!!!!

Next level, here I come!!!!!

Week 12 Day 1

Week 12 day 1, 8:30pm!
6/2/08

Plenty of energy tonight, although I was not getting into heavy stuff tonight, I knew I could lift every weight, the only PR was the deadlift.

5'7"
196 lbs - plateau
age 35
once I can get a BF reading and progress pic I'll be happy.

Workout B

***All appropriate warm ups accomplished - I may start flexibility and soft tissue work on my rest days***

Squats:

135 Box - 5/5/5/5/5

OHP:

95 - 5/5/5/5/5

Deadlift:

205 - 1x5

Chins: bodyweight

3/3/3/3

Felt good but I need to reach the next level.

Scott