Rehab Lifting Program

Week 1: Sets x Reps Weight Notes

Monday:
Squat 3x5 135 Easy
Bench 3x5 225 Made it, but tough
Chin-ups 3x5 40 Made it, but tough
Hypers 3x8 90, 90, -- Looked like retard doing weighted w/ squat form
Planks 3x60 --
Wednesday:
Squat 3x5 155 Felt great - had chest more vertical, bar a bit lower
Press 3x5 135 Decent
Deadlift 1x5 275 Felt great - had chest up more
Pull-ups 3x5 35 Tough
Planks 3x60 --
Friday:
Squat 3x5 175 Easy
Bench 5x3 230 Almost failed on last rep of last set
Dips 3x8 70 Made it
Planks 3x60 --
Week 2: Sets x Reps Weight Notes
Monday:
Squat 3x5 185 Knee pain, but not due to the squats, they felt fine
Bench 3x5 230 Missed the last rep of the last set
Chin-ups 3x5 40 Felt good - repeat once more at this weight then increase
Hypers 3x8 --
Planks 3x60 --
Wednesday:
Squat 3x5 195 Felt fine
Press 3x5 140 Felt pretty easy
Deadlift 1x5 315 Went full retard here - deload back to 290 - focus on form
Pull-ups 3x5 35 Felt fine
Planks 3x60 --
Friday:
Squat 3x5 205 Easy
Bench 5x3 230 Felt good
Dips 3x8 72.5 Felt good
Planks 3x60 --
Week 3: Sets x Reps Weight Notes
Rehab Lifting Program
Monday:
Squat 3x5 215 Fine
Bench 3x5 230 Failed on last rep of last 2 sets
Chin-ups 3x5 40 increase weight next week
Hypers 3x8 --
Planks 3x60 --
Wednesday:
Squat 3x5 225 Felt good
Press 3x5 145 Felt good
Deadlift 1x5 290 Hit 275x5 easily but couldnt move 290
Pull-ups 3x5 35 felt good increase weight next time
Planks 3x60 --
Friday:
Squat 3x5 235 Felt easy
Bench 5x3 235 Not bad
Dips 3x8 75 Not bad
Planks 3x60 --
Week 4: Sets x Reps Weight Notes
Monday:
Squat 3x5 245 felt good
Bench 3x5 230 failed on last rep of last set
Chin-ups 3x5 45 felt ok - a bit tough
Hypers 3x8 --
Planks 3x60 --
Wednesday:
Squat 3x5 250 Easy
Press 3x5 150 Easy
Deadlift 1x5 295 Felt good
Pull-ups 3x5 40 Really hard, only got 3 on last set
Planks 3x60 -- Did not do
Friday:
Squat 3x5 255 It's getting heavier but still not too bad
Bench 5x3 235 Felt pretty good
Dips 3x8 80 Felt pretty good but failed on last rep of last set
Planks 3x60 --
Week 5: Sets x Reps Weight Notes
Monday:
Squat 3x5 260 Felt Fine
Rehab Lifting Program
Bench 3x5 230 Had to roll the last rep of last set
Chin-ups 3x5 45 Tough
Hypers 3x8 --
Planks 3x60 --
Wednesday:
Squat 2x5 265 Felt ok
Press 3x5 155 Easy
Deadlift 1x5 305 tough
Pull-ups 3x5 40 tough but a lot better than last week
Planks 3x60 --
Friday:
Squat 5x3 270
Bench 5x3 235 Skip this week -- start smolov jr. next week.
Dips 3x8 80
Planks 3x60 --
Week 6: Sets x Reps Weight Notes
Monday:
Squat 3x5 275 tough
Bench 3x5 -- Doing smolov jr. see other spreadsheet
Chin-ups 3x5 45 tough
Hypers 3x8 --
Planks 3x60 --
Wednesday:
Squat 2x5 Back was sore - did not squat or dead
Press 3x5 not doing during smolov jr
Deadlift 1x5
Pull-ups 3x5
Planks 3x60
Friday:
Squat 5x3 282.5 felt good
Bench 5x3
Dips 3x8
Planks 3x60
Rehab Lifting Program
Felt good - repeat once more at this weight then increase
Went full retard here - deload back to 290 - focus on form