Thanks guys. I’m determined to get on track, so it will happen.
1 Like
Going to take a little time off. I injured my back again Sunday, but it was completely my fault, and no need to discuss.
I’m going to take the time to get my body healed up, once and for all. Currently it’s one big mess of inflammation.
I will be going to the gym 2-3 times a week, but will stay away from the barbell for a bit. I’m not even going to say how long. I may do some DB work, but it will be very light and I won’t even log.
Main goal is healing of my low back, shoulder, knee and elbow.
Next goal is to become mobile again.
During this time I will continue to work on my mile run + conditioning.
I just can’t stop myself from constantly redlining. I should have stayed the course with 5/3/1, but like usual, I wanted to press hard.
Once I’m healed, I will jump back on 5/3/1 for the long haul.
I’m the problem.
1 Like
You’re also the solution. Really sucks that you’re messed up though.
2 Likes
Thanks. And that’s how I’m looking at it. 2016 has been the year of pain, but no way is it going to be the case for 2017.
Might be awhile till I see strength increases, but that’s ok I can live through you guys!
2 Likes
I’m back. Not 100%, but going to get there. 5/3/1 cycle 2, will be FSL 5x5, same as first cycle.
OHP: 170 lbs
Front Squat: 255 lbs
DL: 425 lbs
DB Bench: 105lbs
C2W1D1
Mobility
OHP
95x5, 110x5, 125x5
95x5x5
Single Arm DB Bench
50x70 reps
-with-
Rev DBs Lunge
20x70 reps
-with-
Chest Support DB Row
40x70 reps
1 Mile Run: 2.0 inc, 6.9 mph (8:41)
10 mins inc walk
Still some minor pain with OHP, but not too bad. I’ve noticed, if I pause at the top, there’s not near as much pain. I read somewhere that this helps strengthen the traps which can help with shoulder issues. I will continue to do this. Assistance was 20, 20, 15, 15. No pain at all with the unilateral DB Bench. Most of my assistance work will be unilateral. This is part of my rehab. I will keep the DBs for Bench this cycle, then hopefully will be able to move back to bench next cycle. I will not deviate from 5/3/1 for a long time. Really looking forward to being pain free, and soon.
1 Like
Lack of pain is awesome! It’s a good sign.
Still trying to get right. Back is taking a lot longer to heal than other back tweaks I’ve had have. Today is 2 weeks, and I can tell it will take at least another week before I can put a barbell on my back or pull from the floor. Hoping to do some goblet squats Tue or Wed.
Today I did:
Warmup:
Dead hangs
Birddogs
Cat camels
Deadbugs
Couch stretch
Turkish get ups (12kg, 18kg)
Neutral Grip DB Bench
20x20, 40x20, 60x20, 70x10, 80x8, 80x5x5 (paused) + 60x10 (quick drop)
Chest Supported T Bar Row
25x10, 45x10, 55x10, 70x10, 80x8, 80x5x5+45x10
Single Leg Squat to Parallel Box
20, 20, 20
-with-
Bicep Curl
15, 20, 20x20
Mile Run: 2.0 inc, 7.0 mph (8:31), 5 min inc walk
Back healing much slower than most I’ve had in the past. Scary, and I will be very careful with it coming back. My training is making a very serious change towards longevity.
Shoulder is still not well, and is very unstable/uncomfortable with any barbell work flat or overhead, dips and laterals. Only thing I feel comfortable doing are neutral grip flat db presses. Things are loose and inflamed in there, so trying to strengthen and increase mobility.
1 Like
I am sure you mentioned this earlier in the log here, but what do you think contributed to so many ailments hitting you at once?
Overuse, plain and simple.
Not enough training variety over the past 2 years.
Not enough TRUE deloads.
I’ve had my foot on the grass pedal, and have been lifting through the ailments, trying to ignore them. Stupidity!
2 Likes
Warmup
Cat/camel
Mackenzie Press up
Dead hangs
Bird dogs
Couch stretch
Turkish Get Ups (each side)
BW x 2
12x2
15x2
18x2
25x2
Neutral CG Pull-ups
3x8
1 mile run: 2.0 inc, 7.1 mph (8.26)
10 min inc walk
Took a step backwards with my back with yesterday’s workout/today’s workout. Will rest it completely the next two days. Then get back in Thursday for hopefully goblet squats and some more DB pressing of some sort, might try low incline.
Not sure why my back is taking so long to heal, and is having these regressions. Usually it’s a quick healer. Hope I have not sustained a disc issue.
Had to take 3 days off bc above workout aggravated my back again. No lower body work until my back shows some improvement.
Warmup
Deadhangs
Cat/camel
Deadbugs
Internal rotations
Incline NG DB Press:
25x20, 35x20, 45x20, 55x10, 65x10, 65x4x6 (paused), 70x6 (paused) + 45x12
-with-
Cable Rows, Chest supported Rows
Some light arms
Hope the above does not flare my back! The neutral pressing is almost 100% pain free, so that’s good. If things don’t start improving I will be getting MRIs on back and shoulder soon.
1 Like
One of my lifting mates came back from friggin back surgery – L3 degrading, L4 ruptured, and bulging L5. He was completely unable to do anything for almost a year or so… Got back in to training and beat his old total of 1700 to 1774. When he first came back, he would just do like 500 reps on everything because he couldn’t lift heavy, slowly he got back to where he is at now. Keep yo’ head up.
Here he is pulling 700…
1 Like
Thanks for the motivation Evolv. Awesome story. Dude is a brick house.
There is no doubt in my mind i will get back to 100%. Really looking forward to it, lol. This has been worst year of health in my life. HOWEVER, I have learned A LOT along the way.
2 Likes
Deadhang
Deadbugs
McKenzie Press up
Birddogs
Flat DB Bench Press
20x20, 40x20, 60x10, 70x10, 80x10, 90x6, 90x5x3 (paused)
Incline BB Bench
Nope
Push-ups
10, 10, 10, 10, 23
-with-
Chest Supported T-Bar Row
45x15, 70x5x10
KB’s Rev Lunge (per leg)
6kgx15, 8kgx15, 12kgx15, 14kgx10, 50lbs x10
-with-
Seated Leg Curl
110x15, 130x15, 150x15, 170x10, 200x10
25 min incline walk
Back slowly recovering. Still can’t do anything that has me bending over or loaded on shoulders. DB Bench felt great. BB Bench was absolutely a no go. Good workout though for work-arounds.
1 Like
Warmup
Deadhang
Birddogs
McKenzie pressups
Deadbugs
4, 8, 12kg Turkish get ups
Incline DB Press
20x20, 40x20, 50x20, 60x3x10, 60x4x5 (paused)
-with-
Pull-ups 6x6
-with-
Cable Rows
120x5x15 (after pullups were completed)
KB Goblet Squats
4kg, 8kg, 12kg, 14kg, 50lb x 10
-with-
5 Hip Circle BW Tempo Squats
1 mile run: 2.5 inc, 7.2mph
10 mins incline walk
Took it easy today with the pressing due to major lack of sleep from 2 flights yesterday.
Got an apt with orthopedic sports Med Dr next Wednesday to look at my left shoulder. Still no major progress with it. Glad to report that my low back is making great progress. Was able to KB Squat today. It’s still vulnerable, so need to be very careful. Soon, my shoulder should be the only issue. Hopefully will have info on it next week, but may take an MRI.
1 Like
Warmup
Deadhang
Birddogs/deadbugs
McKenzie pressup
Blackburns
4, 6, 8, 12kg Turkish getups
NG DB Bench
20x20, 40x20, 60x20, 75x8, 8, 8, 8, 8
-with-
Pull-ups 7, 7, 7, 5, 5, 5
Chest Supported DB Row
50x5x10
-with-
Push-ups
5x10
DB Delt (lateral, rear, front) series
10x3x20 (rear was rev pec deck)
KB Goblet Squat
4, 8, 12, 14kg, 50lbs x 3x10
-with-
Single Leg Glute Bridge + Both Legs
5+5+10x4
DB Seated Curl
20x2x30
-with-
DB Lying Ext
20x2x30
Still trying to get better. Maybe a little healthier this week overall, but not as much progress as I’d like. This back and shoulder shit is really lingering.
1 Like
Warmup
Deadhang
Birddogs
Cat/camels
Deadbugs
Blackburns
TGU’S 4, 6, 8, 12, 14, 14, 14kg (slow transitions today, felt awesome)
KB Single Arm Press
8kg x15, 12kg x15, 14kg x15, 15, 8kg x 35
-with-
Back Ext
3x10
KB Squat
-with-
KB RDL
16 mins incline walk
Back feels pretty decent, but tight and vulnerable. Added in more lightweight back hinging today. Shoulder appt tomorrow.
1 Like
Warmup
Deadhang
Birddogs/deadbugs
Cat/camels
Blackburn series
TGU’S 8kg, 12kg, 14kg, 50lbs X 1, 1, 1 PR 
Paused NG DB Bench
20x20, 40x10, 60x10, 80x5, 5, 5, 5, 5, 80x12 tng
-with-
Pull-ups
7, 7, 7, 6, 6, 6
Paused T Bar Row
45x5, 70x5, 5, 5, 5, 5, 45x25, 9, 6 (rp, tng)
-with-
Paused Push Up
10, 10, 10, 10, 10, 10
-with-
Back Ext
10, 10, 10, 10, 10
Single Leg Squat to Parallel Bench
5x10
-with-
Seated Hamstring Curl
150x5x15
-with-
Single Leg + Both Legs Glute Bridge
5+5+10 x 5
DB Curl
25x3x15
-with-
Lying DB Ext
25x3x15
Mile Run
2 inc, 7.3 mph (8:13)
10 min incline walk
TGUs are getting smooth. Becoming proficient in the skill, and I owned the 50. Will stick with the 50 for another 5 sessions or so. I cancelled my shoulder appt bc I feel like I’m making progress. I had zero pain today on the DB work. I will slowly start internally rotating my hands some as things continue to progress. Back is still not ready for a barbell, but am making slow steady process. It’s still very tender and tight. Got a lot of volume in today, as I’m taking off until Monday. Merry Christmas!
2 Likes
Warmup
Deadhang
Stretching, quad, hamstring
Bird dogs / cat/camels
Blackburn series
TGU’S 8kg, 10kg, 12kg, 14kg, 50lb x 1, 1, 1, 1
Flat NG DB Bench
20x20, 40x20, 60x20, 85x7, 7, 7, 7, 7 (rpe 9 last set)
-with-
DB Row 50x4x10 alternating with Pull-ups 4x6
Deadlifts
95x5, 5, 115x5, 5, 135x5
Hack Squat
45x10, 10, 10, 10, 70x20
-with-
KB Single Arm OH Press
14kgx10, 10, 10, 10, 20
1 Mile Run
2 inc, 7.4 mph (8:06)
10 mins inc walk
Everything seems to be slowly starting to feel better. Back is still vulnerable, but want to start putting a little load on it to strengthen it. Will keep up with these full body workouts 2-3 times per week doing what I can till I’m healed up. Each workout will be 4 exercises 2 upper and 2 lower with some balance work during rest periods.
Ordered a 26, 44, 62 lb kettle bells from Rogue yesterday for home. Excited to start doing some different stuff while I heal up.
1 Like
Let me know if you want some different ideas with your bells. I competed in kettlebell sport for a couple of years.