The last set of Bench was ugly, my hips definitely came up off the Bench, but it was too late to worry about it. I’ll bump this up to 315 next week and see how many sets of 5 I can get. Hopefully my strength will have caught up by then, if not, I will stay at 315 until I get 5 good sets of 5.
I moved my training up a day because I start Physical Therapy for my groin tomorrow, and didn’t want to rush this workout. I think the therapist is going to be using the Graston Technique, which involves several metal medieval torture devices to break up the adhesions in my adductors. I can’t imagine this will hurt too much.
Just got back from my first PT visit. My right hip is locked up in just about every direction, so we I will be doing some mobility work and foam roller stuff on the days I don’t go to PT. He did a little more assement today, then heated up the area and got to work on the Graston Technique, followed by some ART. He definitely found the tender spot. The bruising was evident even before I got into my truck to drive home. I’ll go back again on Friday, and continue 2x/wk until I’m fixed.
[quote]novaeer wrote:
If you see a tube of KY jelly on the table, you might want to check the sign on the door and make sure you’re in the right place…or not?[/quote]
DL’s felt good on the first set. I got out of position on the second set and had to grind the last rep. I didn’t have much left in me for the third set, and shut it down after the first rep.
My grip does feel like it’s getting a little better each time. I was able to get all three sets of shrugs solidly, and managed to close the gripper and do the holds for all sets. Sad thing is this was with the Trainer. Next time I may try some with the #1. Shouldn’t be too bad with my right hand, but it will be interesting with my left.
I did all my prescribed rehab today. Stretching is boring, but apparently a necessary evil.
The shoulder pressing is coming along at a nice steady pace. I will keep bumping the weight up by 10lbs a week until I don’t get all 5 sets of 10. This has helped my incline pressing as well. The 1 and 1/2’s are much more controlled now and I will bump this up to 195 next week as well.
DB Rows felt good today. I was going to use 115’s, but decided to try 120’s instead. My grip on the second set was off (I was too close to one end of the DB), and couldn’t manage to get 12 reps with my left hand. I made sure not to make the same mistake on the last set. I will stick with the 120’s for a few weeks I’m sure.
I’m going to be diligent about the adductor rehab on the days I don’t go to PT. I really want to start Squatting again. Soon.
I’ve been following your log stealing ideas from you and Meat that has worked pretty well so far. How has the groin injury affected your DL’s? It seems there has not been affecting the results.
I bet it was disheartening seeing your numbers drop as you were losing weight. The supplements that have helped me in retaining strength is L-Tyrosine, Extra doses of BCAA’s and Glutamine.
Anyway, keeping pressing and if you keep losing weight you will be destined to be a Squat Rack Curler as outlined by the authorities here on T-Nation:)
Happy trails rehabing and hurry up and get back on the squats!
[quote]SergeantQ wrote:
I’ve been following your log stealing ideas from you and Meat that has worked pretty well so far. How has the groin injury affected your DL’s? It seems there has not been affecting the results.
I bet it was disheartening seeing your numbers drop as you were losing weight. The supplements that have helped me in retaining strength is L-Tyrosine, Extra doses of BCAA’s and Glutamine.
Anyway, keeping pressing and if you keep losing weight you will be destined to be a Squat Rack Curler as outlined by the authorities here on T-Nation:)
Happy trails rehabing and hurry up and get back on the squats![/quote]
Thanks Sarge. Yeah, small and weak is no way to go through life. I’m just going to build back up to a leaner 275, and I’m sure my strength will follow.
The groin pull hasn’t really affected my DL. I’m sure if I pulled Sumo, that would be another story. I’ll get patched back up and start Squatting heavy again soon.
I had my second PT appointment today. This guy isn’t afraid to get in deep and grind away at the adhesions. More Graston Technique, ART on my adductors and sartorius, and then some on my external rotators as well, plus a little deep tissue massage thrown in just to check my pain tolerance. Actually I think he was just trying to see if the bruising from last week was still tender to mashing his thumb into it. Also some ultrasound, e-stim, etc.
Good stuff today. I’ll go back again on Friday for some more.
My plan was to go for 315x5x5 this week. I did 305x5x5 last week, and it was ugly, but I figured I’d get the first 3 sets of 5 today. The strength wasn’t there today, so I backed off to sets of 3 after the first set. Everything else felt ok, not great. Definitely didn’t get a great night of sleep last night, so I’ll chalk it up to that.
The horror! Look at all of those much needed calories to build muscle wasted on running for charity:)
Hope the event turned out well and raised a significant amount of money for the cause. I believe the donors should pay out extra since folks over 2 bills have to work extra hard to keep moving!
[quote]SergeantQ wrote:
The horror! Look at all of those much needed calories to build muscle wasted on running for charity:)
Hope the event turned out well and raised a significant amount of money for the cause. I believe the donors should pay out extra since folks over 2 bills have to work extra hard to keep moving![/quote]
There was unlimited free pizza at the finishline. Beer consumption was at an elevated level for the remainder of the day as well, so I think I took care of the couple hundred calories I may have burned…
I think the fundraiser was a big success. I also think I am ready to re-retire my running shoes.
Also some ultrasound, e-stim, etc.