LAT PULL DOWN
180 x 8
200 x 6
220 x 4
240 x 2
260 x 2
superset with
OHP
45 x 10
95 x 5
135 x 5
145 x 4
155 x 3
165 x 2
175 x 0
175 x 1 Push Press
PENDLAY ROW
135 x 5
195 x 5
205 x 4
215 x 3
225 x 2
235 x 3
superset with
DB INCLINE
80 x 5
85 x 4
90 x 3
95 x 2
100 x 5
SHOULDER FINISHER (tri-set) Lat Cable Raise 30 x 20, 12 Rev Cable Fly 20 x 10, 8 Rev Cable Fly Delt Emphasis 20 x 10, 8
CONDITIONING
Pick Up Basketball 2 Games (37 minutes playing)
As you can see I decided to do a bit more volume on lat pull downs. Instead of trying to figure out how to do 10 lb jumps I just decided to up the reps. I also decided to finish with an AMRAP on everything except OHP since I felt like I had more than one rep in me. I maxed out the stack on lat pull downs so my progression will have to be more reps.
Basketball was typical. Play a game. Sit a game. Play a game. Leave. I was terrible today. I missed about eight shots from four feet and in. It was like there was a damn lid on the basket. The ball would go half way down or hit all sides of the rim and rattle out. That’s what I get for holding back and trying not to jump to max height every possession.
Im going to do alot more research on this. I think if i train like a type 1 and incorporate stuff, i might get better results. I read this article and alot of stuff i naturally gravitate towards doing in training is recommended to a type 1 for better gains.
How do you know if you can pull a weight though? Do you just wait ten seconds till it breaks the floor??
It’s not about knowing wether or not I can pull it, it’s about giving it my all.
You see, it’s not about just leisurely pulling even if I’ve got to pull for a long ass time before the bar even leaves ground. With the mindset you are in you don’t think about wether or not you can get it up, or really anything apart from “I’ve got to get this damn bar up”.
Thanks. It’s a long ways from my town, but another example of how our country is fucked up. It’s damn near a regular occurrence for someone to go on a shooting spree or to ambush cops. All this nonsense about racial injustices has created a divide. The “victim” side is supportive of resisting the law and actively attacking cops. It’s applauded.
This is acceptable “free speech” these days.
People already complain that our police are too much like the military. We look scary. Well, if they keep this nonsense up, they’ll see military.
Today is a usual day off but after reading up on some neurotype stuff and experiencing an absolute trashcan workout this week, I might play with some squats when I get home tonight. I won’t be doing much other than seeing if I can even do the movement pain free (no box).
It’s probably not a good day to try that because my hip hurts for no reason today. I’d put the pain level at about a 2 but it’s persistent. I discovered a neat thing this morning. If I lie on my back and do the butterfly stretch with my legs, then it hurts if I try to lift my left leg in that position. I can adduct/close my legs together pain free, but if I just try to lift the leg like with my hip flexor then I have sharp pain where it hurt last year before surgery. I’ve also had pain in my hamstring/adductor/groin area on my left leg during split squats for several weeks. It feels muscular but it’s just another issue attached to this stupid hip. Awesome sauce.
Here’s my next program. I call it “Old Athlete”. The goal is to lift three days a week while doing something athletic two to three days a week. Let’s be real; I’m not doing much on weekends. I’ll continue playing basketball and add in anything else I stumble across. Worst case scenario I’ll just run to improve my conditioning.
I don’t really know how much weight to use on some of the exercises so it’s blank for now. Those sessions will require a bit of trial and error.
I intend to finish SGSS, but as I stated earlier this week I’ll be dropping the weights 20% on my Friday/Saturday sessions. That will allow me to actually finish the program. I missed my final rep of OHP this week and deadlift was tough. If I just keep piling the weight on and doing it twice a week then I’m going to bury myself. I’m hoping the lighter days help me bounce back for the heavy days.
135 x 10
185 x 5
225 x 5
255 x 2
285 x 2
315 x 1 x 5 sets with short rest
I could hit decent depth (for me) but I had to use a narrow stance and still had pain. The awesome part about the pain is that it’s consistent with the symptoms of a torn hip labrum (sarcasm). The odd part is that I didn’t have this symptom before surgery.
Dude… i know you want to build your squat and all but dont squat if it’s going to cause you pain, because you’re just going to fuck up your hip and have a training setback again. No one wants to see that happen
This session was more of a test. I failed. I just finished up a month of Mobic (a steroid that’s supposed to decrease inflammation). It was supposed to take care of the pain. My surgeon didn’t even consider the possibility that my labrum is torn (either still torn or torn again). He did some movement tests and I about grunted from pain. He just ignored it.
I appreciate that he was thinking it was just inflammation and nothing major but the treatment has failed. I’ll probably call for another appointment tomorrow. I’d like to get an MRI because it’s an easy way to check for tears and damage, but the Dr is the boss.
I’m guessing he’ll want to do the steroid injection directly into my hip next. It’s more potent than taking pills.
Im just wondering what the steroid does. If you have a problem with your hip and it just helps with the pain then whats the point of that? Your hips still stuffed up??
The steroid decreases or eliminates the inflammation. The pain is caused by the inflammation. Tissue like a labrum doesn’t exactly have nerves so it doesn’t actually hurt.
I had a cortisone injection in my shoulder in 2004 and it worked wonders for about three months. It wore off and the pain came back and I ended up having surgery.
Doctors like to try the steroid early to see if that solves it. Some people are lucky and one injection solves their problem.
Id tell the doc what you want done, or go find someone who wants to fix the core issue instead of trying to mask the problem and hoping for the best
Whether it be a remedial muscular therapist, or another medical practicitioner, they are obviously hoping that the inflamation disappears. The only reason why it disappears is because the tear is small enough that by the time the steroid wears off, because the inflammation has subdued and the muscle has repaired itself, not because the steroid has worked.
A hip issue, especially in life and your career as well isn’t something you want to manage, you want to prevent it
Well, I failed at the prevention part! The doctor is the same one who performed the surgery. I felt pretty good from mid-March to July and even hit a squat PR without pain. I did 15 front squats in July and I’ve been in pain since that day. I think it’s hard to believe that 3 light sets of one movement would cause a tear and pain instantly. The immediate onset is what made the Doc think it was inflammation.
I’ll keep going to the Doc to find a solution. It’s deep pain and the symptoms are still spot on for a torn labrum.
Sure, I could stop doing things that aggravate it. I don’t have to do squats, lunges, power cleans, or deadlifts. I don’t have to run. I don’t have to play basketball. I could just sit back and avoid risky things, but who wants to live like that?
Some of the best things in life are risky. I’m confident in modern medicine. I might end up with some hardware someday but I’m going to enjoy myself. I won’t be reckless, but I’m not moving into a bubble.
Muscles, ligaments and tendons are an odd thing, and usually they give off warning signs but sometimes they don’t. I’ve blown my entire achillies tendon straight off my foot just from sprinting. No contact, no uneven surface, no warning shot or change in technique so it’s hard to tell in those situations
The last thing I’d want for you is for you to lose the chance to grow or stay healthy. I wouldn’t say stop everything because absolutely living in a bubble sounds shit, and it would 100% do more harm then good, but I think that masking a problem instead of taking an attitude of “short term loss for long term gain” will not only decrease your chance at a recovery, but (touch wood) force you into living in that hypothetical bubble
I hope for your sake the injection works, and I’m sure the doc knows what he is doing, but remember that it’s your body and it’s the way you want things done
Safe wishes mate
I’ve slacked off for a few weeks but I was doing the hip abduction and adduction regularly for a bit. No change in the pain.
No pain during basketball. I drove to the basket and jumped off my bad leg and it didn’t feel great. I even held back. I tried to just do a layup instead of dunking it. I also missed the darn layup!
This is the one that’s strange. I feel some pain in my groin that feels like it’s near the muscle insertion. This pops is a symptom of a torn labrum.
No pain with deadlifts right now, but they hurt a couple months ago.
I don’t really know what to do. I think I’d have to shut it down completely to truly avoid things that could hurt. I don’t really want to do that. I know surgery kind of does that anyway but if there’s a problem then I want it fixed. I don’t want to learn to live with it. I want to live a normal life.
@anon96032531, I scheduled an MRI in August but they canceled it. They wanted the surgeon to order it so the right imaging was done. He didn’t think I needed it. I’ll try again today.
I had training today. It was a long day. My friend from Minnesota is in town for a wedding reception that we’re all going to tomorrow. I’m going to try to go see him and his wife for a bit tonight. I’m not concerned with lifting tonight. Last night’s squats should keep my body primed.
I met my buddy and his wife last night for a couple beers. We went to Old Chicago and I had the Sicilian Pizza Rolls and a few chicken wings. My morning weight reveals how much salt I consumed.
I also didn’t eat well yesterday afternoon. There was candy and salty snacks at training.
I don’t really think I ate too many calories, but it’s possible.
I’m not sure if I’ll do any training today. I might sneak in some upper body work this afternoon before I get ready for the wedding reception.
I’m off tomorrow and we’re supposed to have our PD softball tourney but it’s supposed to rain most of today, all night, and all day tomorrow so I’m assuming it will be canceled.
