I’d love to try strongman training, but at near 40 and a lower back problem I don’t think it’s a good idea.
1 Like
Chest Day
I do not get excited about this like most of the bodybuilding world.
BIKE WARM UP
5 MIN, L12, 1.49 mi
SUPERSET
DB BENCH
60 x 10 (warm up)
60 x 10
60 x 9
55 x 8
PUSH UPS
no warm up set
15
6
5
As you can see I definitely hit a wall.
INCLINE BENCH 1.5s
115 x 8, 7, 6, 5
45* SIDE CRUNCH
3 x 15 ea
SUPERSET
DEC CABLE FLY
60ea x 12, 10, 6
DEC BENCH
135 x 10, 7, 6
OH ROPE EXT (350 SET)
90 x 15
70 x 23, 15
BASKETBALL
1 game that really pissed me off
I get frustrated on occasion playing basketball at the Y, but today I got mad. I left after one game and didn’t say a word to anyone. In an effort to keep from being too negative and grouchy, I’ll leave it at that.
The following updates are meant to be informative. I promise it’s not just me complaining! Here’s a smiley face to prove it -
Hip/Knee Update
Here’s a report on my hip/knee situation - it sucks. I’m not sure what has changed since it felt so great last week but it’s in bad shape now. The pain is much worse and I’m having trouble going up the stairs. The only thing I’ve stopped is the NSAIDs and icing. I’ll start that again and see what happens. I also made an appointment for physical therapy. Maybe he can find some dysfunction in my movement and point me in the direction of healing.
Shoulder Update
I feel like I have no stability or control in my shoulder. I’m sure it was elevating during my DB Bench and I couldn’t stop it. My right side feels weaker and it’s obvious that it is because the plates keep sliding to the right on barbell movements. Weight lifting is such a big part of my life that I don’t think I can ignore this. I called the doctor’s office to see what I need to do to have surgery. Sometimes insurance wants PT first to prove that surgery is necessary.
The only positive thing I have to report about today is that I stayed on track with my nutrition when I was mad. Every part of me wanted to say “F it” and get a pizza or eat something else bad…or start chugging the wine in the fridge. But I made a salad and stayed on track.
Edit: right on cue! I just received an email offer from Pizza Hut for a $6 three topping pizza. It’s like they know I’m vulnerable!
5 Likes
Wasn’t it last week you deadlifted? Could that be the culprit?
Man I feel sorry for you J, I would be so frustrated…
I would have used that offer from Pizza Hut… Twice.
1 Like
It’s a sign! One that I don’t think I could ignore.
Ugh, injuries are so frustrating!!! I feel your pain man, hopefully you can find a fix ASAP!
1 Like
Nor I. $6 pizza is too good to pass up.
1 Like
Yeah, but that was Friday. I don’t think it caused any problems. It’s this dumb IT band syndrome I’ve developed. My left hip (bad one) is stronger than my right one on reverse clams and lying hip abduction with a band. It’s weaker on RFESS and reverse lunges but I think it’s mostly due to pain.
@littlesleeper @kdjohn
I’m hanging in there! Luckily, success is addictive and I’m too close to reaching my goal of 215 to derail myself now.
I’ve been thinking about a cheat meal and I keep thinking about the boneless wings I had during the super bowl. I ate 10 boneless wings and fuve traditional along with two 20 ounce beers. It was glorious.
I also had awesome pizza on New Year’s Day that wasn’t from Pizza Hut.
2 Likes
Just knocked out my nightly set of 6 way raises. 5 lbs ea x 30. Made it to 20 before my first pause.
2 Likes
The struggle is real. Way to hang in. The temporary satisfaction is not worth the eater’s remorse + setback.
2 Likes
I’m pretty similar. I measure my deep sleep as part of that, I seem to average 2hrs of deep sleep regardless of if I go 6/7/8+
And from what I’ve read that’s the real key stuff where you recover (cns type stuff)
When my HR bottoms out in the low 30bpm over night I always feel the best the next day
1 Like
Yeah if your gonna have cheat pizza don’t do Pizza Hut. We have two local places with awesome pizza. One traditional Italian place that has doughy crust lots of cheese and is amazing. The other is a wood oven thin New York style. Both are great. Pizzas gonna be on my short list for cheats after competition!
4 Likes
Sounds like you are describing @T3hPwnisher and he does ok😜
2 Likes
We weren’t all created in Cyberdyne Systems. I was born a mere mortal, haha
3 Likes
Lmao I’m hearing you mate, I’m hearing you !!
Are there certain lifts you cannot do or are you concerned about working heavy compounds at a certain percentage because of the risk?
Strength can be improved while working at 80 percent, and if you keep reps low and form pristine then you could conceivably do it. I’d take a page from Dan John if I was trying two absolutely minimize risk of injury while improving strength and run,
- 1 rep @ 80%, rest
- 2 reps @ 80%, rest
- 3 reps @ 80%, rest longer.
Repeat three more times.
1 Like
Squats and deadlifts mostly. There was a time I put my back out in the gym and was out for months. It’s never fully recovered. I don’t want to risk that happening again so have tailored around heavy lifts. Higher volume stuff with higher reps. I could possibly work on my bench for strength. Back day has went from one of my favourite days to my least. The slightest strain worries me, even walking up a steep hill has me in agony. I think the lower discs are damaged.
Have you visited a physio?
Yeah, was given some exercises to do and told not to stay in bed but keep moving. Used pain meds until over the worst of it. It’s been years now so I’m guessing whatever is wrong isn’t going to heal. I just get on with it
I have the same feeling about myself and powerlifting. Probably would have been pretty good at it especially bench, but I’m old and my back is terrible. 4 herniated disks and scoliosis.
1 Like
Amazingly, my lowee back is the one thing I don’t have issues with.
1 Like
Feels old, haha. I’m happy just getting to the gym these days and being able to train. Just got to be smarter to prolong it