@anna_5588 the box my armaid came in is well received
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Kitty!!! 
Looks like big progress to me! Nice!
How do the log rows feel lol
Shitty. Fires up my gluteus the most. Itās an exercise I select for convenience. I was doing weighted Chins there which was a much better fit but my body is rebelling at the moment.
Sunday 2021-02-22
| Week 1 Anchor WM | |||
|---|---|---|---|
| Main Work | Target | Reps | Weight |
| A. Press | bar | 10 | bar |
| 55% | 5 | 30 | |
| 65% | 3 | 35 | |
| 70% | 5 | 37 | |
| 80% | 5 | 44 | |
| 90% | 5 | 50 | |
| 70% | 15+5 | 37 | |
| A2. T-bar Row | 5-10-15 PR | 5@80, 10@60, 15@40 (not approved) | |
| B. Machine Incline | 350 method | 23,16,8@10/s | |
| C. Hammer Strength Row | 350 method. | 23,16,10@40 | |
| C. Pec Dec Rear Delt Flyes | 30/25/20/15 reps | ||
| D. Weighted Crunch Drop Set | 50 reps | ||
| E. Pec Dec Rear Delt Flyes | 15/10/5 reps |
I wonder if my TM for overhead press was with wraps and belt. I forgot wraps for my PR set here. After the anchor Iām doing a TM test anyway so Iāll adjust there.
Didnāt care about the weight on the Flyes. And I donāt know what to write for A2. I learned T-bar Row is something else. Iām using a Landmine and a close grip rowing handle. Didnāt like how I lifted those weights, should probably shave ten off of each set and then have a good 5-10-15 PR to build from.
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I consider that a t-bar row. Itās the old school way to do it.
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Success! Love being old school.
I have to try that exercise with a chain now that I think back to it. Really make the back contract as hard as possible.
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Was just knackered yesterday and didnāt train. Did go for a long walk in the snow with a friend though. Will squat tonight.
Not really keeping to the conditioning part of the template but, meh. I can rise to those demands later. Itās not trivial to do hard conditioning without involving the hand/hamstring. Not saying they canāt be involved, but long-term it seems like a safer bet to lay off of them now.
Tire flips and barbell complexes are out, too risky.
Strapped suitcase carries conceivably although Iād prefer to minimise the amount of time I spend holding a weight dragging down over the finger tendons.
Assault bike maybe.
Bear hug carry perhaps.
Overhead carry minus the cleaning part.
Walking lunges.
Did remember seeing some KB death march, might be a bit too taxing on the hamstringā¦
Prowler pushes (not sprints) might be the thing. And backwards drags of a āsledā.
Been trying to get my weighted vest back after lending it out. Thatād open up some options.
Went to have my hand looked at by a specialist today. Theyāll do an EMG, but it is uncertain when, but I got a lot of reassurance that everything Iād been experiencing was within the realm of what can be expected. Iāve been worried since it has been getting successively worse over the last few days (pain, tingling, numbness) but in their experience there can be a delayed inflammation and the operating assumption is that the inflammation is pushing on the ulnar nerve.
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Yeahā¦ when I do it, I usually find that my hamstrings fatigue before I get any meaningful conditioning effect
You could try bodyweight circuts done for time. Something along the lines of āCindyā might help get more blood flow to the muscles and help recovery
Wouldnāt recommend with a buggered hamstring. I was doing tons of front-loaded carries last year and itās very taxing on your entire posterior chain.
Seconded! Bear hug carries are brutal on the hams.
What about some good old classics like tabata bike intervals?
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Tuesday 2021-02-23
| WEEK 1 WM Anchor | |||
|---|---|---|---|
| Main Work | Target | Reps | Weight |
| A. Squat (ss: ab wheel 50 total reps) | 70% | 5 | 87 |
| 80% | 5 | 100 | |
| 90% | 12 | 112 | |
| 70% | 20 | 87 | |
| B. Linear Hack press | 350 method | 20,15,12 | 100 |
| C1. GHRs | 20, 15, 10 | ||
| C2. Russian Twist | 20, 15, 10 | ||
| D. Ben Patrick Oblique Thing | 3 sets of a bunch | ||
| E1 & E2. Abductor/Adductor | 2x20 | 2x20 | various |
Tried some walking lunges with a bag but the load wasnāt heavy enough and it wasnāt to kind on the fingers anyway so didnāt feel like marching until the lactic made it suck.
Appreciate the input!
Good idea! Also thinking about making the most out of XC skiing and skates seeing as it is the season. Albeit both can be posterior chain dominant Iāve mostly felt good after doing each activity. To be fair, wasnāt going at it hard.
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I have a hard time imagining your listed options wouldnāt involve the hamstring or hand. I think the weighted vest would be the best option to try. Could be good if you have steep hills or stairs nearby. That could still be taxing though.
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IDK. those are great for conditioning, but I find that theyāre hard on the hamstrings, especially hills
Wednesday 2021-02-24
| Main | Set | Reps | Weight |
|---|---|---|---|
| A. Push Press (ss: log row) | -1 | 10 | bar |
| 0 | 5 | 30 | |
| 70% | 1 | 5 | 45 |
| 80% | 2 | 5 | 50 |
| 90% | 3 | 6 | 55 |
| B. Log Press | 1 | 8 | 40 |
Lateral Raise Machine 19, 15, 15 @ 10
Rope Triceps Thing 3 sets
Iso-dynamic row 2x7, 1x14
Unilateral High Row - double rest pause
Rear delt machine 100 reps
Shoulder dislocates 100 reps
Mess of a workout - need to plan my anchors out a little bit. Thisād ordinarily be a pwn shoulder session but this was one of those days where getting into the gym was a victory.
Friday 2021-02-26
Modified SVR II - Cycle 3 - Anchor - Week 1 WM
| Main Work | Target | Reps | Weight |
|---|---|---|---|
| A. Deadlift | 70% | 5 | 115 |
| 80% | 5 | 130 | |
| 90% | 8 | 150 | |
| B. DB RDL | 70% | 20 | 84 |
C. V-stance Leg Press
20 @ 100
6 @ 150
6 @ 200
6 @ 250
9 @ 300, 1 min rest, 6 @ 300, 20 second rest, 4 @ 300
D. Leg-extension 3x12 @ whatever
E. Weighted ab-crunches
Slightly more intentional workout than the previous one.
I wanted to write a little bit more about this experience.
During my exam I got the impression that the doctor that examined me, and the specialists that outfitted me with a thermoplastic ring, do not yet have a lot of experience with pulley injuries. The bits that inform this impression was the exam, the quality of the thermoplastic rings, and the lack of detail in my medical notes.
Pictured here is a finger, with the pulleys acting as sheaths on the finger flexor tendons keeping them close to the finger bone
On the outside, it looks a little like this,
The pulleys can be likened to eyelets on a fishing rod,
It is possible to strain, partly rupture, or completely rupture these various pulleys. Depending on which pulley(s) is/are injured the injury is assigned a grade of severity. For Grade I-Grade III the physical therapy is the same and the timelines to return to sport are similar. There isnāt a single consistent guideline for return to sport with respect to the various injuries.
In āHand and Finger Injuries in Rock Climbersā the return to sport is fairly fast paced,
meanwhile in Will Anglinās work the return to sport for a Grade I injury is even less fast-paced,
My medical notes do not betray which grade of injury I have sustained, but I was equipped with thermoplastic rings which would suggest a Grade III injury. However, when prompted about functional therapy the medical professionals had no advice to offer me and from our conversation I was given the impression they treat all pulley injures the same which was āwear the protection for 6 weeksā.
The rings I was supplied which are pictured below,
and their construction isnāt ideal as there are arteries running alongside the outsides of the fingers. A proper pulley ring should look as follows,
so now I have to figure out how to purchase some thermoplastic sheets without breaking the bank so I can make my own splints. Iāve found some sheets online, from the states, but itād arrive at the end of March if I order it now >_<ā
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@dagill2 your press responded well to higher reps, yes? I feel as if mine is on a trajectory to stall. Iāve given some thought to using the percentages from this article,
8s week = 65% 75% 80%
6s week = 70% 80% 85%
3s week = 75% 85% 90% (8/6/3 - Iād run this as 5s pro)
use that for one cycle, then on the following cycle use the same weight but add two reps to the sets during the 6s week and 8s week.
I believe my press responds well to both: heavy lifting at a reasonable volume to get better (think 8 x 3 or clusters @ at TM in 531 language) and āpump workā to get shoulders and triceps bigger (think drop sets, giant sets and other, more traditional bodybuilding methods).
Iāve never really understood the purpose of the 8/6/3 model as it seems to be at odds with my understanding of how the OG 531 system that it was based off works. Thatās not to say it doesnāt work, just that I donāt quite āget itā.
In terms of progression model, I donāt honestly feel like any basic, sensible progression model is inherently better than any other, particularly when the two are so similar (3 sets of submaximal lifting in a basic wave loading pattern). If you think youāre likely to stall, I think you should look to your supplemental work and recovery for the answer.
Or maybe my TM was too high to begin with. This was an idea to ābodybuildā a bit more. The amount of pressing volume by doing 8/6/5->10/8/5 is about 30% more compared to 5/3/1 5s pro.
For sure my pressing would benefit from dips but my shoulder just isnāt there yet, although it is consistently improving. Anyway, the upcoming TM test will inform me how off I am.