^^ I think it’s hard for people to understand how difficult it is to not be able to train or train at the same level when injuries get in the way. I remember Ouroboro once saying that finding powerlifting was like discovering a missing part of herself. I couldn’t agree more. If I’m not powerlifting, I like to be working the meets, watching one, or reading about the sport. It’s pretty obsessive for me, which is odd given that I don’t really have much talent.
I hope you heal up really fast.
Injuries do suck. Hope you heal up soon. After surgery on my right biceps tendon tear I hated every day I was not able to train. It’s taken me a year and a half to get back to about 70% of where I was before the tear. My injury inspires me to work hard to get back to and pass my past best. Onwards and Upwards!
tonight:
db shrugs 70s/80s/90s/100s/110s/120s/130s/130s x 20
face pulls 5 x 10
cable abs 5 x 10
ez bar curl 6 x 10
db curl 40s/55s/60s/65s x 10
rope hammer curls 3 x 15
treadmill
5 min hiit
5 min steep incline walk
5 min hiit
5 min steep incline walk
3 min jog
skwattin’
lower body fucking tight as hell from trying to run yesterday, and the day before, lol
stretch
hlr 3 x 8
raw ssb DE box squats warm ups 15 x 2 @ 365 in under 12 minutes
speed pulls 3 x 1 @ 325, 3 x 1 @ 425
ssb gms 4 x 8
ghr 4 x 10
rev hyper 3 x 10
elbow felt ok with pulling, will push this further in a few days. almost felt like a PL’er instead of a gimp tonight. amazingly elbow and tri feel like they are rapidly improving now
yesterday:
‘Yates’ style rows 135/225/275/315 x 10, 335 x 8, 275 x 15
v grip pulldowns 5 x 8-10
cambered bar shrugs 5 x 15, last two sets with 495
db rows 2 x 12
bent laterals 30s/40s/50s/60s x 12
treadmill steep incline 25 minutes
Today:
rotator circuit x 3
machine fly a bunch x 10-15
cable chest press 5 x 10-15
machine incline 3 x 10
dbell benchs 45s x 50
dbell front raise 30s/40s/50s/50s x 8
laterals 30s/40s/45s/45s x 12
cable overhead 3 x 15
much much less pain, just still feeling weak and a little unstable
In the deep end of my annual October fight against hibernation mode. I always despite best intentions pack on some fat and get lethargic and struggle to stay interested in training in October. A couple of injuries aint’ helping the situation. Will turn this around shortly though.
Elbow and tricep improving quickly at least, was actually able to support my right side during missionary the other night, lol. And my little bodybuilding chest and delt session Saturday left me with the worst DOMS I have felt in my pecs in a long time.
Tonight decided to do some pulling:
Deficit RDLs (3 inch deficit) worked up to 425 x 5, easy enough, but felt a little tug on the elbow so shut those down.
Front squats to low box worked up to 365 x 5, need to start pushing the 5 rep range on these.
walking lunge 2 sets of 8
unilateral leg press 3 x 12
calves 3 x 12
leg curl 3 x 8
decline sits, weighted 3 x 8
bike, tabata 6 minutes
tired and shitty, went home and ate chicken and stuffing, gonna do a ten day carb depletion after Halloween. Also trying to break my 6 month addiction to zombie fiction on my Kindle: tonight reading about werewolves, via a library book my wife just finished. I once thought Hemingway was drivel, I am seriously getting stupider year by year
Good to hear the injuries are recovering.
Do you find that the October effect is cyclical. Like year after year?
At some point you feel recovered and hit it hard again for another 9 or 10 months?
I’m just seeing if I’m the only one in this pattern. I attribute mine to 10 months of built up fatigue and its why I’m mixing up my template.
When I read Hemingway I get hungry and go on drinking binges.
[quote]Oldman Powers wrote:
Good to hear the injuries are recovering.
Do you find that the October effect is cyclical. Like year after year?
At some point you feel recovered and hit it hard again for another 9 or 10 months?
I’m just seeing if I’m the only one in this pattern. I attribute mine to 10 months of built up fatigue and its why I’m mixing up my template.
When I read Hemingway I get hungry and go on drinking binges.[/quote]
Yes, it has been very cyclical for me, at least for the 6 or so years.
more upper body stuff:
rotator circuit x 3
dbell bench, worked up to 70s x 15. as pathetic as this is still huge improvement over previous weeks
face pulls 5 x 15M
rev grip pulldowns 5 x 8-10
machine fly 5 x 10
cable chest press 5 x 10-15, probably 30 lbs more than other day
cable shoulder press 4 x 10
precor machine tri ext 4 x 15
machine tricept dip 4 x 15
dbell kickbacks 5 x 15 (last few sets with 35lb)
pressdowns 1 x 50
elliptical 20 min
tricep beginning to fire/contract again. still some unstability in elbow, but there is improvement every few days. even with only 20-30 seconds rest between sets this machine crap does nothing in the way of making me sweat, lol
It’s just mass and bulking time. I have similar seasonal fluctuations in my weight so I use the time to get bigger and stronger. When someone notices I’m a bit more chunky I just say “Bulking phase” and that’s good enough for me.
a.m.
25 minutes elliptical
p.m.
safety bar box squats 135 x 10, 225 x 5, 315 x 3, add loose briefs 405 x 2, 455/495/545/585/635 x 1
playing with singles, everything felt good and relatively easy
no briefs, 405 x 10
ghr 3 x 10
band abs 3 x some
rev hyper 3 x 10
decline sits 3 x 10
Since I haven’t done anything close to a maximal back squat in forever this felt pretty damn good, probably a month before I will be using a straight bar again so going to repeat the mini cycle I just did, with adjustments and progression, and aim for a much heavier end weight.
a.m. 25 elliptical
p.m.
upper back stuff
Yates style rows with 4 inch cambered bench bar: warm ups then 3 x 6 w/275, 225 x 15
same bar, shrugs 225/315/405/495 x 10
ghetto tbars 4plates, 5pl, 6pl, 7pl x 10
v grip pulldowns 5 x 8-10
bent laterals 3 x 8 w/60s
pullaparts 3 x 15 w/mini bands
Nice numbers on the rows and shrugs.
front raise 30s/35s/40s/45s/50s x 10
laterals 30s/35s/40s/45s/50s x 10, 25s x 25
cable shoulder press 4 x 10-15, 1 x 6, 1 x 20
pressdowns 5 x 10-15
tricep machine dip 4 x 10-15
close grip bench 95/135/185 x 12 (testing out elbow and tricep, all felt fine)
kickbacks 3 x 15
seated dbell curl 45s/55s/65s x 8
bb curl 3 x 12
rope hammer curl 3 x 15
tricep feeling much better. hopefully can’t start training a little more ‘normal’ soon
lower training on Monday’s at commercial gym has to be a no go going forward, between work schedule, traffic, and the shear amount of idiots I have to deal with gonna move back to Sunday’s with the wife. home projects be damned
late meeting, traffic, then:
deadlifts, raw, conventional from floor 155 x 10, 245/335/425/515 x 3, 605 x cut it short, felt a tug on elbow injury. Good news is that last week I had the tug at 515. 90 lb PR over last week for elbow, lol
tried to do some assistance stuff as a circuit, but between the homies and the old dude who came in off the tennis courts with really short shorts on and balls visable, no way could I hold on to a piece of equipment unless I loaded it with plates and stood over it while talking to a gay porn star, which is exactly what I did:
leg press 6 x 10 up to 24 plates
cable abs 4 x 6-10, heavy.
file under waste of preworkout stimulants. headed home after that so I could put kids to bed
Man, few things are more disturbing than visible grandpa sac. Its like a real-life visit from the ghost of Christmas future.
Feel sorry for you. No one should have to suffer a look at the geezer-sack.
a.m. 25 minutes elliptical
p.m. pressing
rotator circuit x 3
pec dec 5 x 10
bench 135/185/205 x 12
dbell bench, neutral grip 55s/65s/75s x 10
hammer strength bench 5 x 8-15, up 50lbs from last time
cable chest press 5 x 8-12
machine incline, 1 x 15, 1 x 8, 1 drop set
pressdowns 6 x 10-15
kick backs 3 x 10
rope down/ext 2 x 12
tricep feeling pretty good, the machine and direct tricep work was probably at about 85% of preinjury. benchin not so much, elbow still feels really unstable at the bottom, but it is improving
yesterday after work:
yoke and bis
behind back shrugs 225/315/365/405/455/495 x 10
face pulls 4 x 12-15
upright rows 4 x 10
seated dbell curl 40s/50s/60s/70s x 8
rev curl 4 x 8
cable curl 3 x drop sets
treadmill steep incline 20 min
this a.m.
25 min elliptical
squat night, after day of no carbs and early a.m. cardio and lots of stressful meetings
raw ssb box squat 135 z 10, 225/315/405 x 5, 455 x 5 x 5
I could feel the soreness setting in by the 4th set
ghr 3 x 10
rev hyper 3 x 10 @ 225
to to poor scheduling by my kid’s teacher missed my 6 year olds first kindergarten conference. by all reports though he is head of the class, but a bit of a tattle tale. but that can be corrected