Warmup:
1600m erg @1:58/500m
Workout:
Deadlifts (warm up 1x8 with bar, 1x5@95lbs)
Work sets: 1x5 @105lbs, 1x5@115lbs, 1x5@135lbs
Assistance: Pull-ups (used different grips for each set) 3x10, Abs
You can see that my numbers I am putting up are quite low. It has been extremely difficult, mentally, coming off this injury and working with weights so light. Nothing hurts more in the weight room then listening to your ego. It has been rough for sure but another month or so with consistent progress and light weights should get everything back in order.
I did do a circuit with Tammy Wednesday morning and was sore all day. I thought I was going to be off the rest of the week but this morning the back felt better and I was able to give it a go this afternoon.
I haven't been following the prescribed weight percentages because I am just testing to see what I can and can't handle. The weight I used to calculate the work sets was VERY conservative. This let me start out really light and see how my body felt working up to some real weight. Next week I will begin the first evolution on Wendler's program and maintain the prescribed weight. Once I feel confident that my back can handle the work I will begin to add the crossfit days on top of the lifting sessions. At the end of 8 weeks I will see how I feel and add weight from there if necessary.
Cheers!
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