Nice work MCL. And there goes KMc pimping the funky pchain work again:)
[quote]kmcnyc wrote:
MCL
you are tearing it up.
nice work!!!
be careful and recover.
for your hams you might want to try weighted glute bridges,
or air humps, check out the glute boy articles.
[/quote]
Yeah baby, yeah baby. Take that! Who’s yer daddy?
With your drive and attitute you’ll be in top shape in time now.
DCA, after reading your post I feel unclean.
[quote]ecogenx wrote:
With your drive and attitute you’ll be in top shape in time now.
DCA, after reading your post I feel unclean.[/quote]
I tried to stop myself.
I really did…
11/10/09 ME LOWER
Warmup: bw squats, 1 lap w/sled @ 4 plates
Conventional DL: 3@135
Reverse green band DLs:
2x3@225
3@315 (started bleeding on 2nd rep of this set. Shoved paper towels into my nose, completed set, then kept going)
1@405 put belt on starting here
1@455 (weight PR, but since it’s with reverse bands, I’m not counting it)
0@495 miss. Probably could have gotten it if I were 100%, but with my nose already spewing blood, I didn’t want to risk the pressure.
GHR: 4x8 w/2 mini orange bands
Reverse hyper 4x8@280
Glute bridges: 8, 8@10, 8@35, 8@70. Need to figure out a way to do these with much more weight. Probably a bar across my hips.
1 lap w/sled @ 5 plates. Might try 6 next week.
Weight: 251
Probably should have done a few squat triples, but I needed to be home by 7:30, and my nose was bleeding, so I called it a night.
No video tonight, because half the team’s at Worlds in Las Vegas this week.
Nice work mcl. Great PR, counting it or no.
Get the snout healed up… The more it pops open, the longer it’ll take.
11/12/09 ME UPPER
My nose started bleeding steadily at 8am this morning, and continued all day. Therefore, I shoved some gauze up my nose and just did my main lifts, then took myself to the hospital to get looked at.
Warmup: dislocations, internal/external rotator work, YTWLs
Bench: 30@bar, 10@135
Reverse green band bench:
10@225
2@275 (missed 3rd rep) (weight and rep PR)
2@265 (Higgs touched the bar on the last rep, so I’m not counting it. My fault, not his. I was too slow to lock out)
3x3@255. Felt good and strong on these. Greg helped me with my grip width, and Cliff helped me with my breathing (both made a huge difference!)
Weight: 251
Blood swallowed: about a pint
The nurse at the hospital called the on-call ENT, who came in and repacked my sinus with a sponge. Which is now leaking. 
I’m going to see my ENT tomorrow about it. Hopefully the bleeding will stop overnight and the sponge can come back out.
I may have to back off completely for a week, which I really, really, really don’t want to do.
But if’n you don’t let yerself heal, you never will heal and it will always limit you. Better to take it up front? A week Won’t kill your strength.
[quote]DaCharmingAlbino wrote:
But if’n you don’t let yerself heal, you never will heal and it will always limit you. Better to take it up front? A week Won’t kill your strength.[/quote]
x2 Call it a deload and get it sorted.
Nice PRs. When you’re not choking on blood, they will go even higher!
Great PRs, but I have to agree with the fellas. People say “you need to stop the bleeding” for a reason.
Went to the urgent care last night, where they had to repack one of my sinuses. Saw my ENT doc this morning, who had to remove the packing, cauterize a ruptured blood vessel, and repack.
I’m officially declaring a deload week starting Saturday. I think I’ve adequately proven that jumping right back into things was a stupid idea. I want this healed and done with so I can focus on my lifting, rather than constantly working around it.
Hope all is well, that is a smart move with the recovery. Keep us posted.
Jack
The deload continues. The only thing I’ve done is show up and occupy space at the gym during training for the past 3 sessions. Going to do it again Thursday, and then FINALLY get back to training Saturday morning with a DE Lower day.
I must’ve been really glycogen-depleted, because my weight’s shot up to 257. Also, my metabolism’s dropped, as my average caloric burn (courtesy of my GoWearFit) has dropped about 500-750 kcals/day. I’ve been maintaining my normal food intake though, which may account for 1-1.5 lbs, but not 6, as I’ve only been about 500 kcals/day over on my intake.
Also, I’m going to stop trying to eat below my burn rate, and start trying to match or go slightly above it, in an attempt to put on some more muscle. Screw it, it’s winter. I can burn off the fat when it warms back up. 
Obvious you are chomping at the bit to get back training.
Back to training tomorrow! And now I’ve got a goal: I’m training for my first meet on Feb 20, where I’ll be lifting raw.
Weight’s still up. On the bright side, my metabolism bounced back yesterday, to my typical 3500 kcal/day burn.
My shoulder’s been bugging me all week, which is weird, since I thought taking a week completely off would let the inflamed tendons get some rest. Guess not. So I did some rolling Hs with 15s, dislocations, and band mobility work while at the gym last night, along with a lot of right arm movement to get some blood to the area and get it feeling a bit better.
11/21/09 DE Lower
Warmups: band rotator cuff work, band dislocations, bodyweight squats, side lunges, hip flexor stretching, 20 squats @bar
Monster mini band squat: 5@bar
3@135 to 16" box
8x2@165 to 16" box with foam. Thanks to SMR, Bill, and I forget who else for helping me continue to improve my box squat form, and to Bill for keeping me sane at 165. Had he not suggested it, I would have gone at least 20 pounds heavier, and possibly would have done 2 plates, which would have killed me come Tuesday.
I arched back too far on one rep and nearly dumped backwards. I suspect that’s my only set Bill got on camera. If so, thanks to Bill for not putting it in the video. 
GHR 3x8. Many thanks to Bill for letting me know I was doing them wrong. Much hate to Bill for letting me know I’m doing them wrong. I’ll be walking stiff-legged for a few days.
Conventional deadlift against quadded orange bands (micro minis): 3@225, 1@315
Noticed the Wild pulls were still set up, so I switched to them and worked in with Suzanne: 2x10@185, 2x5@225
Reverse hyper: 3x12@320
Spud abs: 2x15@90, 10@100
Side bends w/35lb kettlebell: 3x15@35
short route with the sled w/4 plates, to try to get my conditioning back. Will pull it again tomorrow with 4 plates the long route, and then back to doing 5 plates long on Tuesdays and Saturdays
Weight: 260 in the evening, so probably 256-257.
Sore as hell after not doing anything for a week.
It’s gotta feel good to get back to work. Nice job.
Hell yes it does. It’ll feel even better after tomorrow when I’ve gotten some soreness back into my arms and upper back.
Nice job, mcl. And look at you…you’ve gone and given the log a serious title. New gym, new partners, new title…what’s next?
11/22/09 DE UPPER
Sore as hell, particularly my lower back.
Warmups: dislocations, band rotator work, foam rolling
Bench: 20@bar
Bench against monster mini band: 10@55, 10x3@105, mixed grips
Seated cable rows: 12@90, 8@180
pullups: 3x3
mini band tri pushdowns: 3x12
close-grip bench w/50lb chains: 20@bar+50, 20@135+50
Same, to 3, 4, and 5 board: 3x15 (5 reps each board). One set was 5->3bd, 2x5->5bd due to some confusion.
Fat bar overhead press: 10@95, 2x8@95
rolling H: 10@15, 2x10@25
Weight: 260.5 (morning weight)
LS: Next, I’d like some new PRs, please.