Sun, 30 Nov 14
OHP : 45x10, 75x2x5, 85x5, 95x4x5, 95x15
Bench: 45x10, 135x2x5, 165x5, 185x3x5
Arms and shoulders fine. Right knee is still tender.
Thurs, 27 Nov 14
Deads: 160x5, 190x3, 215x2, 245x1, 270x4x5, 270x7
Squats: 140x5, 165x3, 190x2, 210x1, 235x3x5
Going to continue being conservative. Throwing out the chins as they really don't do that much for my back and put my joints at risk. I'll reevaluate that after one complete cycle. I think it's more important to get back at the basic 4 movements (squat, bench, press and deadlift) and not screw around.
Sun, 9 Nov 14
Bench : 45x2x5, 135x2x5, 225x3x5, 185x10, 185x7
Squats: 45x2x5, 135x2x5, 225x3x5
Kept things "light" while putting a little stress on the body. Knee is still tender when reaching full flexion. Stiff after being seated for any length of time. Right shoulder and delt felt fine.
I'll do three workouts like this one this week. I'll see if I can get some drop sets on the squat next time, didn't want to push it too hard today.
Mon, 3 Nov 14
My right deltoid had been quite messed up before heading off to Vegas. While in Vegas I hurt my right knee while on a 5 mile walk and got a mysterious bruise on my right hamstring. Possible tear? Anyhow, I've not done anything for the past week to allow healing. This week I'm going to do some stationary bike and empty bar work to get the joints moving and promote some blood flow. I'll have my response and work from there.
Not the first time I've been hurt, and I've gotten a little more cautious as I've aged.