Is this the ACL side or other side mate? Mine defo puffs up from time to time. A few lighter days/rest seems to help. But I know you don’t ever rest. EVER.
@mr.v3lv3t Thanks man! They’ve definitely been a positive.
@raven78 Yeah, the same side. I had swelling in it initially post surgery, but went a few year without. Yesterday, we had some thunder storms, and hat seems to have helped.
AM WORKOUT (0315 wake up via dog) SEMI-FASTED: Surge Workout Fuel Only
CHAOS IS THE PLAN, Day 1 of who knows
MAIN WORK
10x10 SSB Good mornings
- 90 seconds rest between sets
- Got 5x10 band pull aparts, 3x10 standing ab wheels and 1x40x360lbs Reverse hypers between sets
ASSISTANCE
33 axle shrugs against short strong bands
15 KB kelso shrugs w/24kg bells
30 GHRs
25 pushdowns
10 dips
POST WORKOUT SHAKE
CONDITIONING
As many rounds as possible in 10 minutes of the following circuit
- 5 KB front rack lunges
- 5 burpees
- 5x95lb SSB good mornings
- 10 dips
Got halfway through 5 rounds. Finished up the 5th after 10 min expired.
Notes:
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Chaos is the plan. Went in for Week 3 of BBB Beefcake. On the deadlift main work, I got to the second workset and couldn’t break the weight off the floor. My body didn’t want to pull heavy today. Decided to scrap it and move on to the supplemental work. First rep of the first set, I subluxed my left shoulder and felt some clicking/heard some popping. Feeling a little swollen around the armpit. Yesterday, on the first set of pull-ups, that area lit up and swole up. Been getting some clicks and pops during squats. Warning signs were there. It’s been a few hours and I’m already feeling better than I was then, and my only real limitation seems to be on chins and pulling, but I called an audible and went with the SSB good mornings.
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Why SSB good mornings? Good mornings because the movement pattern is similar to deadlifts, especially if you work to adopt a similar stance. If I did these chain suspended, it would have been VERY similar. SSB because it didn’t put the left shoulder in a compromised position, plus it takes the upper back a little more and doesn’t roll like a barbell does. Zercher may have worked too. Why 10x10? Because we’re still eating like champs and need to grow.
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This was a solid enough salvage effort. Only thing that sucked was time: I wasted a bunch working up to the injury. Could have gotten much more in. The good mornings were sufficiently brutal though.
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Conditioning circuit was a good grab bag of things I wanted to get done and didn’t have time for. It’s been nice keeping lunges so recurrent.
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For those reading along, please don’t wish me a speedy recovery, to heal up, or express sympathy or pity for me. This is a small, soft tissue problem that will resolve itself quickly. I appreciate the sentiment behind the hopes and prayers, but Nietzsche talks about pity being one of man’s greatest sins for a reason. This is an opportunity.
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In that regard: “Chaos is the plan”. My weekend will still be it’s typical weekend, although I’m working a night shift between Sat and Sun. After that, I’ll evaluate. I’ve been testing things out, and I honestly still have a lot of movements available to me. If I can’t get my arm in position to squat, the SSB will come up. My plan was to break out the log for 1s week anyway. The prowler remains awesome. I can get along for a while. OR, I might just take an unscheduled deload and blow my brains out on some ridiculous challenges. I had “1000 dips” pop into my mind as I was coming into work, since I can manage 400 in 35 min with the bear complexes. Or, if I’m totally broke, there’s SSB Super squats. I have an abundance of options.
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I may have to genuinely be done with barbell deadlifts. They seem to take more than they give these days. The axle and the trap bar can do a lot for me. Something I’ll have to consider for a while.
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Tang Soo Do later tonight, and ABCs are STILL on the agenda.
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I was curious where this workout came from, until I got to reading about the buggy joint of course. The above thought never crossed my mind, but what I did ponder was, “what kind of lunacy will this man think of now?”.
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You “get” me dude, haha. Being healthy limits me. You wanna see insanity: put me behind the 8-ball.
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It’s always interesting to see what people will do when they “have to” get the work in. I remember I felt a little tear my bicep lifting a stupid heavy picnic table solo to go up my parents stairs to their back deck. All I could think was how am I gonna get my chins in. Found some CT post or exercise that lead me to doing pull downs but using the the hanging ab straps attached to the pull down machine and pulling from elbows. Took about 3 weeks to heal and was back to doing everything normal.
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@jwlake06 Those that will will find a way for sure! Sounds like a great solution on your end.
Finished the day off with 24 ABCs in 5 minutes w/24kg bells, then transitioned immediately to burpees. Got 33 in 5 minutes, which, given it was a million degrees in the garage and I was gassed from the ABCs, was awesome. Got in 15 average band assisted chins as well. I’m reminding that left shoulder how to function. So far, it’s just pulling movements that cause issues.
Got a stripe on my belt at Tang Soo Do as well. I can still perform most of the movements. Will see how “Monument to Non-existence” evolves tomorrow.
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Another quality blog post my man
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@ChongLordUno Always appreciated dude! Thanks for reading!
Will do a big update later, but @flappinit knows my predictable pattern: get hurt, bring out the trap bar
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The max effort trap bar pulls is one of my favorite running jokes from this forum and I was secretly hoping flap would drop that bomb.
Absolutely ludicrous workout man.
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@mr.v3lv3t I am a predicable agent of chaos, haha.
Slept until 0610, got in a fasted workout of
24 ABCs in 5 minutes w/24kg bells
10 rounds in 10 minutes of
- 10 dips
- 2 standing ab wheels
- 4 reverse hypers
- EMOM, do 1 ABC w/24kg bells
Capped off with 6 ABCs in a minute
Mowed the lawn for 90ish minutes.
Then, in the PM, did
“Monument to Non-Existence: Unstable Mutation”
20x225 SSB front squats
30x225 SSB squats
40x225 trap bar lifts
50x225 high handle trap bar lifts
I changed this up from previous work so that I wouldn’t have previous PRs to chase after in an injured state. This was still pretty awful, and in a different way. The SSB awfulness hit midset, but it was there. Also, it’s the hottest day of the year, 102 heat index OUTSIDE, so you can imagine what it was like in the Hellscape of my garage.
And my outfit is VERY 80s.
I’m working a night shift, so I took a 90 minute nap, work up and picked up pizza for the home, to include an 8" chicken, pineapple, pepperoni and sausage keto pizza for myself. I am more than certain that this workout, paired with a nap, paired with that food created an event so anabolic that bystanders within a 100’ radius added 4lbs of muscle to their frame.
I’ve been getting in band resisted chins throughout the day, testing out my shoulder. It’s healing incredibly fast.
Somewhere between mowing and training, I did grocery shopping as well. As I was leaving to pick up the pizza, I thought to myself “I am a good goddamn man: I am taking care of my family”.
It’s awesome to have those thoughts. My headspace is in such a great place.
I’m going to get in some sort of stupid 4-5 minutes of training before I head in to work as well.
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Got in 100 burpees in 5:27 before heading out for my shift. They were absolute trash form on the first 30 or so, focusing on speed. Not a fast time for me, but given the fatigue my body is under, I’ll take it.
Speaking of “my body”, I’m going to continue to celebrate myself by commenting on just how valuable “chaos is the plan” has been for my recovery. I seriously f**ked something up in my shoulder yesterday. Those of you that have been there know how it goes. Pulling a muscle or straining is one thing, but when you HEAR and feel the clicks and pops, you know something tore and broke. Once that happened, I did my normal self-assessment and found out I couldn’t suspend my bodyweight from a deadhang anymore.
By the evening, I could do chins with an average band
Today, by the afternoon I had moved up to a light band, could suspend myself from a dead hang and can even move through the first inch or 2 of a chin.
To say nothing of the fact that I am still getting in my daily 5 minutes of ABCs, the “Monument”, burpees, daily work, etc.
My body KNOWS that there is no rest, no break, and that the demand it faces is constant, varied, and downright insane. It has no choice but to rapidly heal and adapt. Were it prone to being given rest upon injury, it would stay injured. Instead, it knows that, when I wake up in the morning, I want my money back.
Because that’s my business. That’s what I do.
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Got home from my night shift, had my gym clothes in the garage ready to go, so I shucked off my work clothes and immediately did
25 ABCs in 5 minutes w/24kg bells
30 minute 80lb weighted vest walk
10 unbroken ABCs w/24kg bells immediately upon return
I REALLY appreciate these workouts. Get the heart rate racing from the 5 minutes of work, ride it out with heavy walking, come back and redline again. I focused on a strong pace on the walk to really drive it home. Was watching some Dan John youtube stuff and found out the “heart rate up then go for a walk” thing is straight from him. I could have worse influences.
Getting the daily work in today, and if I have time I’ll come up with something stupid for 10 or so minutes.
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Finished the day off with what is becoming a staple
10 minutes EMOM
- 2 stone of steel to shoulder
- 8 Double KB front squats w/24kg bells
It sneaks up on you, by the 10th round it’s over.
Tomorrow morning I squat 395 for 5x10. It’s either happening with the Buffalo Bar or the SSB, but it’s happening. My shoulder continues to heal well enough. The stones and KB cleans place stress on it, but not crippling so: enough to remind it that it’s still alive. Chins and rows seem to be the only real limitation, and I’m not heart broken about that. Moving forward, I may swap conventional deads out and use a combination of low/high handle trap bar and the axle. Always a way to adapt.
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AM WORKOUT (0335 Wake up via alarm) SEMI-FASTED: Surge Workout Fuel Only
BBB BEEFCAKE Week 3, Workout 1 (gonna restart the week)
MAIN WORK
Buffalo Bar Squats
5xBar
5x195
1x285
1x395
1x450
SUPERSET w/ 4x3 Box squats
SUPPLEMENTAL WORK
Buffalo Bar Squats
5x10x395 (F**k yeah!)
Done in 18:45. 2 min rest on set 1, 2:15 set 2, 2:30 for remaining sets
Transition immediately to assistance work
ASSISTANCE WORK
Hyper into abs into GHR
40x360 Reverse hyper
30 Standing ab wheel
30 GHRs
50 dips
50 pulll aparts
25 pushdowns
Belt squat stripset (no rest/lockout)
40x200
Reps of 175,150,125,100,75,50,25,Axle
POST WORKOUT SHAKE
CONDITIONING
Gonna narrate this one. None of my plates were unloaded from the session. I set a 30 second timer, and when it went off I started with 1 KB cluster w/24kg bells, then put away as many plates as I could until it went off again. Second round, I did 2 clusters. I did this until I got to 4 clusters, then restarted at 1. Worked up to 4 clusters again. After that, I got to 3 clusters before I fell off. From there, I bounced between 1 and 2 until 15 minutes had passed and the gym was cleaned up. Belt squat day is a good day for this one, since so many plates end up on the floor, and the clusters really drive the heart rate up the whole time.
Notes:
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I came in with a goal: squat 395 for 5x10 in under 20 minutes. I did what it took to make it happen. I cut rows out of the warm-up because my left shoulder is still being junky. I cut the main set work at 450 because it was heavy enough and I knew 500 was going to compromise my body. I am so absolutely over the moon and euphoric for getting this done. In 3 weeks, we go for 405.
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I actually lost the groove on the 10th rep of the 4th set and ended up dumping the bar forward onto the straps. It was good to see the system held up, but I paused the timer at that point, rapidly unloaded and reloaded the bar, and resumed. To compensate, after the final rep of the final set, I racked the bar, looked at it, got pissed off, unracked it and got my rep back. I wasn’t going to let the bar win today.
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Left shoulder was ok with the squatting. Right shoulder a little clicky, and the elbow doesn’t care much for these shenanigans, but nothing beyond normal pain.
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I left a good amount of my soul in that belt squat. Haven’t ever pushed that hard into it. When it was done, I took the axle out of the landmine and used it to prop me upright for a good long while. Was legit concerned about free falling without it.
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Adding the ladders into the conditioning was a nice touch. Clusters are always a recipe from high heart rates.
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Only obligation at this point is my ABCs.
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Salute to T3hPwnisher !!!
Now go enjoy your food that fuels this madness!!
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Much appreciated dude! I meant to take a photo of breakfast to document how we feed the machine, but was too eager to devour it to do so.
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I totally get this statement. Nice job Pwn
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@simo74 Game recognizes game!
24 ABCs in 5 minutes w/24kg bells. Feeling beat to hell from this morning.
One minor nutriton update; switched egg whites in my post lifting shake. The company I was using before has become prohibitively expensive due to the egg shortage, so I am just using traditional egg whites. Did that today. Its a little thicker, but that’s about it.
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AM WORKOUT (0320 Natural Wake up) SEMI-FASTED: Surge Workout Fuel only
BBB BEEFCAKE Week 3, Workout 2
MAIN WORK
Log clean and press away
5x100
5x150
3x170
3x190
Superset w/5x10 band pull aparts
SUPPLEMENTAL
Log viper press each rep
5x10x150
- 90 Seconds rest between sets
- Total time 17:56
Straight into assistance work
ASSISATANCE
Dips into hyper into abs into pushdowns into straight arm pulldown into GHR
Weighted dip stripset (no rest between sets)
7x105
3x80
4x55
6x30
30xBW w/rest pause
40x90 Reverse hyper
30 standing ab wheel
25 pushdowns
25 pulldowns
30 GHRs
Poundstone Curls
212xAxle
POST WORKOUT SHAKE
CONDITIONING
As Many Rounds As Possible in 10 minutes of
- 5 Log burpee into viper press w/100lb log
- 4 front rack Double KB lunges w/24kg bells
Notes:
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Felt decently strong on presses. Minimal headspins. Biggest issue was left shoulder stability. I felt it get slippery on the 8th rep of the second set and the final rep of the final set of the supplemental work. That’s a sign the swelling has gone done, which is good, but something I need to watch for in the future. I’ve thankfully got experience with this with the right side, but having two slippery shoulders is really going to make pressing lame.
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Very pleased with how those weighted dips went immediately post supplemental pressing. Unexpected.
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Vipers were solid for supplemental. In general, I like what I’ve come up with here for 1s week of pressing. Getting the axle into position was more struggle than necessary and put me in a poor position to press heavy. The log allows for much more.
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Got the Poundstones done without pause again. Crazy to do that.
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I’d prefer that conditioning to be more of a log devil press, but the ROM on the push-up is pretty much non-existent when my hands are in the cut outs. This burpee was a decent compromise.
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ABCs are all I have left on the agenda. Tomorrow we celebrate the Mrs’ birthday, so training will be limited and nutrition will be amazing.
EDIT: I just realized how “Poundstoney” this workout was, with all the Vipers and Poundstone curls
We’re getting there
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