The rehab is going well so far, I feel far fewer "lightning bolts" in my lower back from mis-steps and upper body workouts than normal after just one week, so here's to hoping that, as they've been telling me, 4-6 weeks into treatment most people feel pretty much pain-free. The decompression machine is pretty sweet, I have the feeling even after I get back to "normal" I may do a session once every few weeks just to keep up on not letting things backslide too much. The other good news, I should have my custom orthotic insoles coming in this week to help my feet be slightly less messed up, so we'll see how those factor in soon as well.
Leg and chest work tonight -
Barbell flat bench, medium grip -
1x5 @ 135 lbs.
1x3 @ 185
1x2 @ 225
1x1 @ 255, 2 second pause on chest
1x1 @ 275, 2 second pause on chest
Put on Slingshot
1x2 @ 300, 305, 310, 315
Took off Slingshot
1x10, 1x8 @ 225
IronMind Hip Belt squats, done with rigged setup on side-handle plate loaded deadlift machine -
1x10 @ 125
1x10 @ 175
4x10 @ 225
1x25 @ 175
Definitely a lot of adapting to a different belt squat setup, later this week I'll finally try hooking it up to an EZ bar as they recommend and see how it works. Definitely a major quad-heavy movement, really sore even after some light sets. I guess Kirk tried hooking the belt on to a regular olympic bar with 185 on it, thought to himself "This should be easy!" and couldn't squat it up from parallel. Mind you, he's something like a 550ish raw squatter @ 220 lbs. bodyweight, so that right there tells me that the belt squat setup should help keep things moving for my lower body work for a while until I'm green-lighted to start putting a bar across my back. Though, in 3 more weeks, I'll be asking if I can just start squatting a light 135 lbs. for reps again, if nothing else I'd like to try and get the feel back for the regular movement even if I have to keep things light.
Banded horizontal bench machine -
4x20 @ medium size black, purple and orange bands (feels like 120ish at start, 170ish at finish of reps)
Glute/ham raises -
1x30 @ bodyweight
3x20 w/ 15 lb. plate held in front
1x15 w/ 25 lb. plate held in front
Prowler pushes -
200 feet w/ 4 turns (every 50 feet) @ 90 lbs. on Prowler, all sprinted, no rest between turns
150 feet w/ 3 turns @ 140 lbs.
100 feet w/ 2 turns @ 190 lbs.
Pretty winded as I was alternating the Prowler sprints with the banded benching, leaving no more than 20-30 seconds between sets.
Decent enough day, will be doing some upper back and misc. stuff on Tuesday!