Kicking Cancer's Ass

Training Training Logs
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I’ve been logging my workouts over at JP Fitness Forums for about 2 years now, but since that place has become a ghost town, I’ve decided to log somewhere else. And I wanted someplace where I would actually get some feedback. So here I am!

A little background:
Around 4 or 5 years ago, I realized that if I stayed on the same path, I was going to end up fat, with high blood pressure and diabetes. And I didn’t want that. So after a night of drinking and getting home way too late, I decided to change. First thing to go was cigarettes. Quit cold turkey the next day and haven’t had one since.

I slowly started eating better and exercising, though I had no clue what I was doing in the gym. I came across “The New Rules of Lifting” at the bookstore, bought it, and started in. It went pretty well. I put on some muscle and lost some fat. In the process I realized that I really enjoyed lifting and started learning and reading as much as possible.

Let’s fast forward a couple of years. I had been running 5/3/1 for about 7 cycles, hitting PR’s in all four lifts in the fourth cycle. I switched things up a bit, and went with “NRoL Supercharged,” mostly because it had fit my goal at the time, which was to run a Tough Mudder. And I did. It was one of the most miserable experiences of my life. It was cold and rainy and 50 degrees for 5 and half hours, but I finished. And I will do it again.

After that I ended up taking some time off, mostly because the event destroyed my immune system. I was sick for about 2 months afterwards (although I’m pretty sure now that part of it had to do with the cancer too). I then did some kettlebell work for a couple of months, which was good, until my wife and I moved from Cleveland to Utah.

I started lifting again in September, using Dan John’s Even Easier Strength to try to gain back some of the strength that I had lost. I was four weeks in, when I threw out my back on my deadlift warm ups. And then the next week I got the worst news of my life - I had leukemia.

It’s called CML and it’s a rare blood disease. But it is treatable. I’ve been on meds for about 2 months now, and am starting to feel normal again. My strength and weight is returning. I must say that I do not recommend the Cancer Diet. I lost about 20 pounds in about a month and half, and felt like crap.

Once I received the go ahead from my doctor, I started lifting again, this time using Dan John’s Mass Made Simple. I figured that I needed to put some weight back on. And I have. Friday is my last session. I’ve decided that starting next week, I’m going to use Paul Carter’s Base Building methodology for a good portion of my training. I plan to compete in a PL meet, probably sometime next fall, though maybe earlier, we’ll see.
Sorry this was so long. Lots of shit going on.

Stats:
Age: 34
Weight: 160 lb
Height: 5’ 5" (on a good day)

Previous PR’s (no idea what they are now)
Squat: 325
Bench: 200
Dead: 365
Press: 130

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Im in.

tweet

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Mass Made Simple
Training Day 14
Monday, January 13, 2014

Warm Up

Bench Press

1. (2, 3, 5, 6) x 140
2. (2, 3, 5) x 140

Bat Wings
5 x 10 sec x 35

One Arm Press

1. (2, 3, 5)@ x 50
2. (2, 3, 4(L)/ 5(R))@ x 50

Bird Dog

Complex
3 x 2 x (85, 95, 100)

1. Row
2. Clean 
3. Front Squat
4. Press
5. Back Squat
6. Good Morning

High Rep Back Squats

1. 5 x 45
2. 5 x 135
3. 3 x 135
4. (22, 14, 14) x 185

Deadlift
4 x 5 x (135, 185, 225, 245)

NOTES: And I’m done. It feels good to finish a program, even if I didn’t follow it to a “T”. Mostly having to do with the days off and eating and such. The squats are the best I had done up to this point, so I’m happy with that. Now on to Base Building.
I’m estimating my 1RM’s as such:
(Note: I did not take actually 1 RM. I’m just going by feel. I’d rather go a little low than too high.)
Squat: 300 → Training Max = 255
Bench: 170 → Training Max = 145
Deadlift: 285 → Training Max = 240

I know those seem a little low, but I still feel like I’m coming back and not at full strength, so I figured it would be better to go low. Going to start tomorrow.

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[quote]hmsiegel wrote:
I must say that I do not recommend the Cancer Diet. I lost about 20 pounds in about a month and half, and felt like crap.

[/quote]

Was this meant as sarcasm or did you actually follow a specific diet?

Nice to see Paul Carter mentioned. I have and like his other books.
Succes with the comeback.

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[quote]grippit wrote:

[quote]hmsiegel wrote:
I must say that I do not recommend the Cancer Diet. I lost about 20 pounds in about a month and half, and felt like crap.

[/quote]

Was this meant as sarcasm or did you actually follow a specific diet?

Nice to see Paul Carter mentioned. I have and like his other books.
Succes with the comeback.[/quote]

Yeah, it was sarcasm. While diets that are meant to fight cancer are great, getting cancer as a means to lose weight is not. My white blood cell count was at about 385,000 when I was diagnosed. Normal is around 7,000 - 10,000.

My spleen was very enlarged, so much so that you could actually feel it, which you are not supposed to be able to do. The spleen was putting pressure on my stomach, effectively shrinking it. So while I had an appetite and wanted to eat, every time I did was painful, and I got full very quickly. Not a lot of fun.

I like Paul’s approach. It’s very no-nonsense. Pretty basic. I think that’s why I like Dan John’s stuff as well. Also basic and no-nonsense. Get in, get done.

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Tuesday, January 14, 2014

  1. Squat
    Warm Ups - Bar x 10, 95 x 8, 125 x 5, 150 x 4, 170 x 3, 190 x 2, 200 x 1, 210 x 1, 225 x 1
    Work Sets - 190 x 1, 155 x 5 x 5 (8 minutes)

  2. Bench
    Warm Ups - Bar x 10, 65 x 8, 70 x 5, 85 x 4, 100 x 3, 110 x 2, 115 x 1, 120 x 1, 130 x 1
    Work Sets - 125 x 1, 110 x 5 x 8

3a. Barbell Row
85 x 4 x 8

3b. DB Goblet Split Squat
40 x 4 x 8

  1. Barbell Curl
    25 x 4 x 25

  2. Ab Wheel Rollout
    3 x 8

Notes: Wow that’s a lot of volume. My arms are still sore from the curls. It’s been a while since I’ve done any direct arm work. I still have to find a way to make the sessions a little shorter. It was still in the 1 1/2 hour range, which is longer than I would like, though I think better than Mass Made Simple. I think I am going to like this.

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Wednesday, January 15, 2014

1a. Front Squat (Training Max = 225)
Warm Ups - Bar x 10, 95 x 8, 115 x 5, 130 x 4, 155 x 3, 170 x 2, 175 x 1, 185 x 1, 190 x 1
Work Sets - 135 x 5 x 5

1b. Dumbbell Single Leg Romanian Deadlift
15 x 5 x 5

  1. Incline Bench Press (350 Method)
    95 x (14, 8, 7)

  2. Deadlift
    Warm Up - 65 x 10, 95 x 5, 120 x 4, 145 x 3, 170 x 2, 190 x 1, 205 x 1, 215 x 1
    Work Sets - 195 x 5 x 3

Notes: I think that the front squats were at just the right weight. It was challenging but not impossible. Deadlift was good too. I could probably go up a bit, but I’m going to keep it where it is for now and just try to get strong. Incline was probably a little too heavy, but I will probably keep that where it is also and just keep working on it. I have tomorrow off, though I will probably do some recovery work as well as maybe some kettlebell work for some cardio.

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Hey Duder, check out my log http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/corstijeir_and_i3g

I’ve gots the CML my count never got as high as yours, it was a freak accident with how I found out about it ( I was around 225-250k ) anyhow i’m 3 years deep on this train.

Are you on Gleevec or Tasigna?

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Very inspiring to see you continue living life to the fullest! I’ll be following man, keep up the hard work

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[quote]corstijeir wrote:
Hey Duder, check out my log http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/corstijeir_and_i3g

I’ve gots the CML my count never got as high as yours, it was a freak accident with how I found out about it ( I was around 225-250k ) anyhow i’m 3 years deep on this train.

Are you on Gleevec or Tasigna?[/quote]

It’s some scary stuff at first, right?

I am on Sprycel actually. So far so good. If my doc doesn’t a bigger reduction in my numbers at my next check up, then I’ll be switching meds. I’m amazed at the prices of some of these meds.

I will get out your log.

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[quote]hmsiegel wrote:

[quote]corstijeir wrote:
Hey Duder, check out my log http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/corstijeir_and_i3g

I’ve gots the CML my count never got as high as yours, it was a freak accident with how I found out about it ( I was around 225-250k ) anyhow i’m 3 years deep on this train.

Are you on Gleevec or Tasigna?[/quote]

It’s some scary stuff at first, right?

I am on Sprycel actually. So far so good. If my doc doesn’t a bigger reduction in my numbers at my next check up, then I’ll be switching meds. I’m amazed at the prices of some of these meds.

I will get out your log.
[/quote]

Honestly I was never scared until about a year and a half in. Even then it was more being fearful for no reason.

Every so often I’ll be feeling down and playing the woe is me card, but then I realize that’s stupid, it’s not that bad of a condition and boom, back to lifting.

Tasigna is 10k a month. Without insurance I’d be dead. Sprycel from what I read should work pretty well. I started on gleevec, then had an insurance cluster fuck and needed medicine like ASAP so I was given a sample of tasigna and started using it. First year was gleevec, that shit is for the birds.

Some weird rando sides with it. Tasigna largely in part has been easy. I did find out not to take it with MAG-10, because then you get a huge rush of the meds and end up puking your balls off.

I actually need to call my doc and schedule an appointment, thanks for the reminder!

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Friday, January 17, 2014

1. Squat
Warm Ups - 10 x Bar, 8 x 95, 5 x 125, 4 x 150, 3 x 170, 2 x 190, 1 x 200, 210 x 1, 225 x 1
Work Sets - 1 x 190, 5 x 5 x 155 (9 minutes)

2. Deficit Stiff Legged Deadlifts
4 x 8 x 111

Notes: Ended up being a short session. Went to a meeting for a weightlifting club team at the school. Thinking about joining. This would be the first year for it. Pretty exciting actually. May have to talk to my boss at work and see if I could work my schedule around the training sessions. It would be Tuesday and Thursday at 6 AM. Then also on Saturdays. I’m wondering though how that would effect my training for the powerlifting meet that I want to do. Although I’m sure it would get me stronger, no doubt. I’m probably not at the point were if would effect me that much.
On another note, I sent an email to Dan John thanking him for Mass Made Simple and telling him about my progress. I also threw in there the question if I could come train with him seeing as he lives about an hour from my house. He actually replied, and said yes, that I was welcome to come anytime. Unfortunately, I can’t make this an everyday thing because of school and work, but tomorrow morning, because it’s a holiday and I don’t have school, I’m going to head down and train with Dan John. Very cool.

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Wow, very nice, I’m sure we all want to hear how that went (and how sore you are, haha). Have fun!

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Monday, January 20, 2013

1. Squat
Warm Ups - 10 x Bar, 8 x 65, 8 x 95, 5 x 125, 4 x 150, 3 x 170, 2 x 190, 1 x 200, 210 x 1, 225 x 1
Work Sets - 5 x 5 x 155

Swings & Pull Ups between sets of Squats

2. Mini Band Walks
Out and Back x 2

3a. Hip Thrust x 25
3b. Goblet Squat x 10
3c. March in Place x 10
5 x through

Notes: Very cool to work out and Dan John’s place. Everyone that was there had there own thing going on. It was more the company than anything. I decided to do my squats from Base Building and then move onto something else. Trying to bench press would have been hard. There’s a bench, but no supports. He does have a squat stand, which I did my squats off of. Most of the guys were doing kettlebells. One guy was doing the EtK Program Minimum, and another was doing the Rite of Passage, as he was going to be taking his RKC Level 1 exam soon.
The stories that Dan had were pretty cool. I’m hoping that I get to go back. With school and everything, that might be tough, so we’ll see. If work changes, maybe I could go once a week. Driving an hour, when I have a free weight room to use doesn’t make a whole lot of sense.

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Wednesday, January 22, 2013

1. Deadlift
Warm Ups - 10 x 65, 8 x 95, 5 x 116, 4 x 121, 3 x 143, 2 x 170, 1 x 175, 1 x 185, 1 x 205, 1 x 225
Work Sets - 5 x 3 x 195

2. Incline Press
(11, 8, 8) x 95

20:40 Circuit x 4

  1. KB Swing
  2. Battle Rope
  3. TRX Row
  4. Ab Wheel
  5. TRX Push Up

Notes: The squat racks were being used, so I wasn’t able to get my front squats in. Other than that, good workout. Nothing extraordinary. Got in, got it done.
Also took a video of my deads. I think my form is pretty good, but I am always looking for tips and critiques, just not sure how to post it on here.

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I actually sent an email to Tony Gentilcore about my deadlift form to see if he would be willing to critique me, and he actually responded. Here’s what he said:

[i]1. Get your hips down a shade more. I like to tell people to “use your ass!”.

  1. Likewise, try to get tension out of the bar - one lat at a time. Watch THIS video which helps explain what I mean.

I think getting more tension in the lats will help clean up the slight flexion in your back.

  1. When pulling off the ground, think about generating force INTO the floor. Don’t just think as if you’re going to lift the bar off the floor…you need to PUSH yourself away from the floor.

  2. You’re not finishing with your glutes - see how your back is still somewhat extended at lockout? Try to get your hips through more by squeezing glutes at the top.[/i]

I understand everything that he’s saying, so on my next deadlift day, I will try that. I thought it was better to have my hips up a little, definitely not down as far as on a squat, but I guess bringing them down a bit will help me use my glutes and hamstrings more. I’m really glad that he responded.

Friday, January 24. 2014

500 Swings

  1. 10 Swings
  2. 1 Pull Up
  3. 15 Swings
  4. 2 Pull Ups
  5. 25 Swings
  6. 3 Pull Ups
  7. 50 Swings

Rest 3 minutes
Repeat 5 times

Ab Roll Out x 3 x 10
Landmine Lateral Raise x 3 x 10@
Half Kneeling Landmine Press x 3 x 10@

Notes: This is one of the workouts for Dan John’s 10,000 Swing Challenge. I’m not going to do the whole challenge, at least right now, but it seemed like a good workout for what I had access to. The weight area was closed due to an indoor track meet, so I decided that this was good. I used a 16k KB, although I think I should have gone heavier. It was actually pretty easy. If I do it again, I’ll use a heavier bell, probably my 24k. I had to bring my own bell in because the school doesn’t have anything heavier than 30 lbs, at least not for the general population.
So it is official. I am joining the Weber State Weightlifting Club Team (Olympic Lifting). We will be training at 6 AM on Tuesdays and Thursdays, and then later in the day on Saturdays. The goal is to go to the University Nationals. I’m also going to be the Treasurer of the club, which should be fun. Not sure how this will affect Powerlifting, but the only meet I’m interested in attending around here isn’t until December anyway, so I have some time. I figure at the very least, I will get stronger. Though I will continue with the Base Building on my off days.

Saturday, January 25, 2014

Salt Lake Running Winter Series 5K
34:22

Notes: This series is three races every other week for the next month of so. It consists of a 5K, 10K and 15K. Should be good practice for the Spartan Race which I will be doing in June. I actually won a free entry to the Spartan today, which is helpful.

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Tuesday, January 28, 2014

1. Squat
Warm Ups - 10 x Bar, 8 x 95, 5 x 125, 4 x 150, 3 x 170, 2 x 190, 1 x 200, 1 x 210, 1 x 225
Work Sets - 1 x 190, 5 x 5 x 155 (9:38 minutes)

2. Bench
Warm Ups - 10 x Bar, 8 x 65, 5 x 70, 4 x 80, 3 x 100, 2 x 110, 1 x 115, 1 x 120, 1 x 130
Work Sets - 1 x 125, 5 x 8 x 110

3a. Dead Start DB Row
8 x 4 x (35@, 35@, 40@, 40@)

3b. DB Goblet Split Squat
4 x 8 x (40@, 40@, 50@, 50@)

4. Suitcase Carry
400 m x 35@

5. Kettlebell Combo Countdown

  1. KB Swing x 20
  2. KB Goblet Squat x 10 (Countdown)
  3. Push Up x 10 (Countdown)

Notes: These workouts are still taking a lot longer than I would like them to. Today I think was around 2 hours. And it’s not like I mess around a lot. I think it has to do with the number of warm up sets. I think moving forward, I will do my full warm up for the first exercise of the day. After that, I’ll shorten the warm up to 2 or 3 sets. Should shorten things up a bit.
The carry was nice. Hard, but nice. I just went for a walk around the track. I’m going to try and mix it up with the carries, going with suitcase, waiter’s, traditional and vary the distance and weight too.
The finisher was great. I hadn’t done one is a while. Dan John wrote about it today on T-Nation. You can find the article here: Maximal Fat Loss, Minimal Equipment

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Wednesday, January 29, 2014

1. Front Squat
Warm Up - 10 x Bar, 8 x 95, 5 x 115, 4 x 130, 3 x 155, 2 x 170, 1 x 175, 1 x 185, 1 x 195
Work Sets - 5 x 5 x 135

2. Deadlift
Warm Ups - 5 x 115, 5 x 140, 5 x 170
Work Sets - 5 x 3 x 195

3. Incline Press
(13, 11, 8) x 95

4. Waiter’s Walk
200 m x 25@

4. Pull Up (Band Assisted)
5 x (10, 10, 8, 7, 4.5 (no band))

6. Countdown - 10 to 1
a. KB Swing
b. Push Up

Notes: Good session today. I really pushed the pace on the squats and deadlifts. Total was around an hour and a half. Really worked on getting tension out of the bar and getting my lats down on the deads. It seemed to help. All of the weights came up pretty fast.
For the Waiter’s Walk, I started walking around the track and was going to try for two laps, one for each arm. But I realized that that wasn’t going to happen. So about halfway through, I switched hands.