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How to look like a darts player

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    #422
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Nearly blew out my knee at the weekend - spent the past few days doing all the things to recover.

    This morning

    OHP
    60kg x 3x5
    65kg x 5
    70 x 5
    75 x 5
    80 x 3x3
    Back down to 40kg in sets of 5 and decrements of 5kg.

    Seated shoulder press
    30kg x 5x15

    Cable Lateral Raises S/S Front Raises
    5x15 each

    Tricep Pushdown
    3x20

    Happy enough with that, all things considered.


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    #423
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Today

    Deads
    Up to 140kg - 3x5 double overhand.
    Down in sets of 5 and decrements of 5kg to 90kg

    Back work x loads.

    Knee held up pretty well.


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    #424
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Many surgeries, much rehab. Only back training recently.

    Deadlift 130kg x 5
    OHP 60kg x 5


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    #425
    COH
    Registered Users Posts: 7,155 ✭✭✭COH


    Dathai wrote: »
    Many surgeries, much rehab. Only back training recently.

    Deadlift 130kg x 5
    OHP 60kg x 5

    What happened you?


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    #426
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Was in a small accident, tore my calf, pulled my hamstring and damaged my shoulder. **** buzz all round.


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    #427
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Only training 2 days a week in the gym. Doing cardio and prehabby stuff at home. All healed, rehab done, actually in better knick than before accident.

    Day 1

    Squats
    5-6 sets of 15

    Assistance (similar rep scheme, apart from RDLs):
    Leg Press
    Front Squat
    Leg Extensions
    Ham Curls
    RDLs


    Day 2
    Seated BB OHP
    5x15, 1xAMRAP

    Assistance (5x15+ for most)
    Plate loaded shoulder press
    Close Grip Bench
    Dips
    Pushdowns
    Lat pulldown / Chins SS lateral delt raises
    Some sort of row SS facepulls


    Cardio:
    Day 3 + 4:
    Rower @ 5x500m


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    #428
    Dathai
    Registered Users Posts: 2,192 ✭✭✭Dathai


    Managing to get 3 days in the gym.

    3 days are split:

    1. Squat
    Up in 5s to a heavy set of 8+

    Assistance:
    Squat: 5x10 light enough weight
    Front squat / Leg press: 3x15
    Leg curl: 4x15

    2. Seated BB Shoulder Press
    Up in 5s to a heavy set of 8+

    Assistance:
    Seated BB Shoulder Press: 5 x 10 light enough weight
    Seated plate loaded shoulder press: 5x15
    Chest supported row S/S facepulls: 4x15 / 4x20+
    Seated Lateral Raises: 4x15-20
    Standing cable laterals: 4x15
    Traps: Millions x Neck

    3. Close Grip Bench
    Up in 5s to a heavy set of 8+

    Assistance
    Close grip bench: 3x15
    Dips: 5x15
    Pushdowns: 3x20
    Chins: 4xAMRAP


    Nothing mad heavy, just to get a pump more than anything else.

    The lingering thought of 'If you **** up your calf again.." has had me spooked. So it's all just basic movements, nothing too cray.


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