No worries!
I had to get back to a split to reduce overlapping muscle groups and more general recovery.
Things are going great so far. I think I’ll be doing this for quite awhile. It’s a p/p/l split.
S&S is Simple & Sinister. A kettlebell routine by Pavel that consists of TGUs and Single Arm Swings.
1/13/2019 - Lower 1
Back Squat
155x3x6
DB SLDL
50x3x8
Single Leg Squat
3x8
Lunge Steps
50, 40
Single Leg Calf Raises
3x20
—————
Getting back into squats. Weight felt light, but hips and back were a little tight all day so had to pay extra attention. Going to take at least tomorrow off. Maybe 2 days. That’s 3 workouts in a row.
1/15/2019 - Push 2
Axle OHP
125x3x6
Flat DB Press
70x3x8
Feet Elevated Ring Push-up
12, 9
Weight + Orange Band Lateral
5x15, 10x15
Swiss Bar Lying Ext
65x3x10
OH Band Ext
20, 20
————
That last set of OHP was hard, like RPE9 hard. Could have gone to 75s or 80s for DB Bench, but since OHP was a pretty big effort, hung back a tad and hit really good reps, paused the 8th of each set. Really enjoying these bodybuildingesque workouts.
Fun pic
1/16/2019 - Pull 2
Weighted Chins
18x8, 26x6, 26x5
DB Row
90x3x8
Feet Up Inverted Row
3x8
Face Pull
2x20
Incline DB Curls
20x3x10
Reverse Axle Curl
55x2x10
1/18/2019 - Legs 2
Front Squat
145x3x6
Good Morning
75x2x8, 85x8
RFESS
26x8, 44x8
Paused Hip Circle Glute Bridge
26x3x8
Barbell Calf Raise
95x20, 115x20, 135x15
Stir the Pot
-with-
Side Planks
——————
It’s amazing how much better the squat feels when I’m positioning my pelvis correctly.
So that’s a complete run through of this p/p/l routine. In short, I love it. Such a needed change. I’m actually recovering.
I’ll bump the weights 5-10 lbs on this next run through. I’ll take a few more rest days as well. I just did 6 workouts in 8 days 
Pathetic weights obv, but positioning is improving. It actually looks like a squat.
1/19/2020 - Cycle 2, Push 1
Axle Bench Press
195x3x6 - last set RPE7
DB OHP
45x3x8
Dips
24, 22 (7-8 min break after first set, neighbor dropped in)
Leaning Lateral
25x3x10
Seated French Press
60x3x10
Purple Band Pressdown
20, 15
30 min walk run
——————
5-10lbs more across the board, RPE came down. Plenty of runway ahead. Pull 1 tomorrow then 2 days off out of town. No pain.
1/20/2020 - Cycle 2, Pull 1
Strict Pendlay Row
125x3x6
Pull-up
10, 10, 10
SA Seated Green Band Row
2x8
DB SA Bent Lateral
30x3x10
Axle Curl
60x3x10
DB Hammer Curl
30x3x10
30 min midday outdoor brisk walk
——————
Good one. Really focusing on contractions.
Nice sessions in here Iron. Great to find a good routine.
Those front squats looked great, controlled and strong.
1/23/2020 - Cycle 2, Legs 1
Back Squat
165x3x6
DB RDL
55x3x10
Single Leg Squat
5x3x8
Lunges (steps)
60, 45
Single Leg Calf Raises
3x20
——————
Out of town for 3 days in a hotel, eating bad and drinking a fair clip. Everything was tight and fatigued. My legs literally took about 5 warmup sets to have strength, and it was still mostly nonexistent. Still a lot of good reps, but mostly asleep for this one. Added weight across the board though. The power of sandbagging.
So, had a sports chiropractic appointment today for hip. He said he could feel some issues, catching, tightness. He had me go grab an x ray so we could make sure we weren’t missing anything. I should hear back Monday.
It’s just kind of lingering. Hopefully it’s nothing and we can work through the limitations. My hips are chronically tight and pinchy, especially the right. I’ve gotten the shoulder sorted, hip next!
Catching and pinching sounds like a torn labrum. The good news is that I think you can ignore that. I’m not so sure my labrum was my problem back in '17. I learned my right one is torn during my follow up MRI when I started having issues again. They shot pics of my right side for comparison. I can feel it but I just avoid things that cause the pinch.
Hopefully you get some good news Monday!
Yeah, it’s been bugging me for about 2 years, but has become more consistent. I’m going to reimplement slightly above parallel pin squats. The bottom reversal of direction is where all the pain is, so this will eliminate it (and always has).
Honestly I’m not that concerned about it. I’ve learned to always find a workaround. And if this image is like every other image I’ve always had, it’ll be crystal clear haha.
Working around injuries seems to be what a lot of folks around here do.
Hope you’ll get the good news monday
1/25/2019 - Cycle 2, Push 2
Axle OHP
125x2x6, 130x6
Flat DB Press
75x2x8, 75x9
Feet Elevated Ring Push-up
14, 10
Weight + Orange Band Lateral
10x2x15
Swiss Bar Lying Ext
70x3x10
OH Red Band Ext
20, 25
Stir the Pot
3x
Abduction Side Plank
2x
30 min outdoor brisk walk
—————
Getting stronger. OHP felt locked in and smooth. 130 moved better than 125 last week. Recovering between workouts works. Who knew.
1/26/2020 - Cycle 2, Pull 2 - 187.7 lbs
Weighted Chin
26x3x6
DB Row
95x3x8
Feet Up Ring Inverted Row
3x8
Face Pull
2x20
Strict Incline DB Curl
20x3x10
Reverse Axle Curl
60x2x10
30 min outside run/walk
————
Not @isdatnutty #s, but I tell the truth. Right hip didn’t want to let me get into DB rowing position. Painful. Got to get it right.
Uh oh. If that hip interferes with your back training then it’s got to go.
For real. I know it’s mostly inflammation as of now. But there is probably an underlying issue, which I will fix if need be. We’ll see.
Saw you asked a question on mobility in my old log. Figured I’d post my thoughts in my new log.
…
I do ‘something’ everyday. Prehab is a double edge sword. If you’re doing the wrong stuff, you may be doing more harm than good.
With that said, movement is king. I walk a lot. 2-5 miles per day typically. It’s probably the best rehabilitator I know.
I like McGill big 3 for a general daily routine.
Have you ever looked into flowing or locomotion movements? They are fun and challenging, but can be advanced. I purchased GMB’s elements program a few years ago, but even as the basic level program, it was very advanced for me due to my mobility restrictions.
You can look into it here:
Locomotion and flowing movements seem so ‘right’ to me. Kind of like the way nature would have intended us to get and stay mobile.
I think thoracic mobility is important. Keeping the external rotators of the shoulder are important, as well as proper posture (think ext rotated hand wall slides).
I think we all need to spend more time on the floor. Sitting, exploring positions, etc. this is where the locomotion movements come in.
I try to spend about 15 minutes on the floor stretching before I go to bed every night. I go through thoracic stretches, shoulders, quads, hips and hamstrings. My trouble spots. Deep breaths throughout. Relaxing and a good way to prepare for sleep.
Good luck!
Interesting reading this, I am a bit older than you (guessing this because you look better than me lol!).
I literally do almost no mobility work and never really have done. Whether I was playing tennis as a youngster, gym doing BB stuff in my 20’s, long distance running in my late 30’s and early 40’s and now strength training in my mid 40’s. Sure I feel tight from time to time and use a roller for a few mins or get a massage but that’s about it. My warm up for squats is a walk from the car to the gym and a set with the bar and then ramp up the weights each set to working weight. It’s the same for bench and deadlift too. It amazes me how many people talk about mobility problems and what work they do to fix it. Maybe I’m just lucky or maybe too stupid to realise I’m all jacked up and just carry on regardless.
Do your rows with your chest on your incline bench until that hip is better, maybe? Hip pain really sucks ass.
