r/531Discussion • u/AutoModerator • 5d ago

September 04, 2025 | Daily Training Log & Simple Questions

Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

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u/BarleyWineIsTheBest Template Hopper 5d ago edited 4d ago

My pec tear ~weekly to biweekly update:

I'm past 12 weeks post-op, which clears me for some concentric (edit from contractile) movements involving the pec. So, worked on increasing ROM with very high incline push ups for a few days (36" box). Yesterday I got to a full ROM 3x10 push-up. Doesn't sound like much, but after nearly 4 months of inactivity (3 weeks between injury and surgery plus the 12 post op), I'm sore, especially my triceps.

Otherwise, my modified 5/3/1 leg day I did what amounted to my 1s week.

  • Leg press: Worked up to a top set of 10 reps @ 295, back off widowmaker @ 235, could only get to 10 without higher RPE than I wanted. That top set was maybe an 8 RPE... highest RPE I've done since my injury. I don't want too much of that level of RPE yet.
  • RDL 3x10 125lb. Almost to a full plate. Just increasing 10lb per week in LP
  • 3x10 db rows 25lb. These now feel very good with full ROM.
  • 3x15 db standing row 20lb. Little rough at the top end of the ROM as the outside portion of my shoulder is still some what stiff, but was fine.
  • 3x15 db curl 25lb. The have been fine for a while, but its shocking how much my injured arm's bicep atrophied in 15 weeks. These are HARD.

Running today will be 12 cycles of 3min on/ 1min off. After that I'm going to figure I'm clear to run continuously.

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u/RidingRedHare 4d ago

It's been 12 weeks already? Wow, I must have been in a coma.

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u/BarleyWineIsTheBest Template Hopper 4d ago

Must have been a good 12 weeks!

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u/RidingRedHare 4d ago

Unfortunately, not at all. My mom's health has declined to a point where she needs 24x7 care, and that's only one out of several disasters.

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u/BarleyWineIsTheBest Template Hopper 4d ago

I am sorry about your mom and I know how going through that is hard. My mom is moving into a retirement home in a couple weeks after we lost my dad last year. 

Getting old is hard and watching you parents get old isn’t easy either. I hope you get some relief in pushing a barbell around though.