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AnsweredHot!Operation Recomp - Part Deux

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On The Flop
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2015/01/12 10:13:58 (permalink)

Operation Recomp - Part Deux

Tons of stuff has happened since my previous journal ended last year.
 
Had foot surgery in July to remove bone & re-construct the major Tendon to make it stronger and make mobility pain free. During the recovery I ended up with Deep Vein Thrombosis which was a joy to go through and that made things slow right down in terms of getting back to near normal. Couldn't train at all for over 3 months but once I could drive again I have been slowly getting back into things. The whole recovery process can take a year so I'm pretty restricted to what I can actually do. I have to do things the foot feels happy with.
 
I've got back on treadmill and am up to over 3km runs, so that's slowly getting there. Running on hard surfaces is still out for a while, but I'm just happy I can actually run again.
 
I'm doing loads of pressing with accessory work, benching is slowly building back up and the old shoulder impingement is making me press with much better form. Squatting is being introduced with very light weights and few sets. Deadlifting is out completely for now.
 
I can't commit to any more Obstacle Races just now, so the next few months are about losing some timber, increasing strength, general fitness AND MOST IMPORTANTLY STAYING INJURY FREE!!!!!!!
 
The training to going to mostly revolve around 5x5, 8x3, 3x3, singles. No particular training program is being followed.
 
As always I am always very appreciative of any tips or pointers, and look forward to being back on M/T.
 
Cheers - Dean
 
 
 
 
 
post edited by On The Flop - 2017/07/10 10:21:28

'Embrace the suck, and never give up'!
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On The Flop
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 10:27:39 (permalink)
Training from Saturday 10th:
 
Bench: Bar x loads
           5 x 50kgs
           3 x 60kgs
           3 x 70kgs
           2 x 80kgs x 5
 
CGBP: 5 x 5 @ 60kgs
 
WGBP: 5 x 5 @ 60kgs
 
MILITARY : 3 x 30kgs
                 3 x 35kgs
                 5 x 40kgs x 5
 
PUSH PRESS: 5 x 50kgs
                     3 x 60kgs
                     3 x 65kgs
                     1 x 70kgs - Heaviest in 6 months
                     3 x 60kgs x 3
 
CLEAN & PRESS: 3 x 50kgs (Clean first rep of each set only)
                         3 x 60kgs ^^
                         3 x 65kgs ^^
                         1 x 70kgs ^^
                         3 x 60kgs x 3 ^^
 
SEATED ISO CHEST PRESS: 5 x 50kgs x 5
 
DOMS like mad the day after, but they're settling down now. Happy dayz.

'Embrace the suck, and never give up'!
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The_Lone_Wolf
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 11:07:05 (permalink)
Welcome back mate, good to see you back!
 
Seems like you've been through the mill as always Mr Bump, but even more respect earned for keeping on the saddle and powering on.
 
As always, I'm in. Good luck mate :)

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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 11:35:20 (permalink)
Cheers my good man, it's good to be back mate.
 
Mr Bump will be a monkey finally off my back this year, last year was a complete right off, this year is going to be good :)

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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 11:54:35 (permalink)
Welcome back Deano! Pull up a chair, we've kept it warm for you.
 
I have a few requirements from you now you are back-
 
A) Don't get injured
B) Don't get injured and
C) DON'T GET INJURED!!!!
 
Good to have you back dude and a nice sesh upon your return!

 
 
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Best In Class Sports Nutrition
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SQUAT 222.5KG-BENCH 170KG-DEADLIFT 320KG
 
 
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 12:01:23 (permalink)
LOL, cheers Dave. I fully intend to have a hospital free year

'Embrace the suck, and never give up'!
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ksg
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 13:20:10 (permalink)
Awesome to see your posting again mate. As above I hope 2015 is injury free and let's you really kick on.
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 13:25:13 (permalink)
ksg
Awesome to see your posting again mate. As above I hope 2015 is injury free and let's you really kick on.


Cheers Kev, it is good to be back mate, and fingers crossed the injuries can be a thing of the past!

'Embrace the suck, and never give up'!
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kian1987
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 13:46:53 (permalink)
Great to see you back Deano bud, glad your on the mend. Play it safe and may 2015 be a great year for you and your training!

Loads of pressing volume there bud, triceps must be pumped as fcuk lol
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 14:28:34 (permalink)
kian1987
Great to see you back Deano bud, glad your on the mend. Play it safe and may 2015 be a great year for you and your training!

Loads of pressing volume there bud, triceps must be pumped as fcuk lol



Dude!! How the fk goes it???????
 
Cheers mate. Yep they're pretty sore

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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 19:29:55 (permalink)
Been through the wars here mate!!!

I look forward to reading your progress¡
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cu77en
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 19:29:56 (permalink)
The bump, the bump, the bump is on fireeeee. Good to see you posting on here again! How are your feet feeling after a day in the kanadias? Did you have to go for about 2 sizes up on your size when you got them?
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/12 21:43:31 (permalink)
Welcome back mate, good luck with it!
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 09:06:43 (permalink)
IconWldn
Been through the wars here mate!!!

I look forward to reading your progress¡


Cheers dude. Yep last year was one to forget training wise. This year it's all going to be the opposite.

'Embrace the suck, and never give up'!
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 09:08:53 (permalink)
cu77en
The bump, the bump, the bump is on fireeeee. Good to see you posting on here again! How are your feet feeling after a day in the kanadias? Did you have to go for about 2 sizes up on your size when you got them?


bOOOOOOOOOOOOM Back in the game mate!
 
I was only walking around the office in them so just breaking them in gently all week. I just went for my normal foot size. They're quite tight but they also give my foot loads of support which is what I want. Once they've broken I reckon they'll be well comfy! 

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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 09:09:13 (permalink)
Kaneda
Welcome back mate, good luck with it!



Cheers dude.

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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 09:14:23 (permalink)
Up for it this morning. Absolutely chucking it down at 05:30, got soaked just getting to the car!
 
Cardio only this morning.
 
23min Treadmill @ 2.52km run
20min Uphill Program X Trainer @ 1.53km.
20min Level 5 Bike @ 7.3km.
1km Concept Rower
Approx Kcals @ 700.
 
All good, was absolutely fooked by the time I got on the rower.
 
Food today:
 
60gr Oats with SS Milk
Chicken Breast and Salad Sandwich
Apple, Satsuma, Banana
Salmon Fillet with a small baked potato and coleslaw
4 Scrambled Eggs

'Embrace the suck, and never give up'!
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The_Lone_Wolf
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 09:49:27 (permalink)
The sprint to the car is usually a good warm up for most. 
 
You love the cardio don't you mate, some good work there. 

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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 09:58:24 (permalink)
The_Lone_Wolf
The sprint to the car is usually a good warm up for most. 
 
You love the cardio don't you mate, some good work there. 




Morning mate.
 
Yea I quite enjoy it to be honest. I'm doing Intermittent Fasting again and that mixed in with CV really assists to strip the timber off me.

'Embrace the suck, and never give up'!
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Re: The Redemption of 'Mr Bump' - Recovery & Training Journal! 2015/01/13 10:19:07 (permalink)
Good man. Less timber is a good thing, you done IF before? I've never given at a go yet.

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