Oregand(Davids) Training Log

Training Training Logs
261

[quote]jskrabac wrote:
Silly dave, haven’t we discussed this before? This style of workouts IS cardio!! Do you think your heart can differentiate between making it pump from crazy ass circuits or from sprinting on a bike?

Get those numbers up on your lifts. I new it’s a new style of training so you need to start light, but really try to push the higher weights as soon as you can since this is only a 6 week program. You’d actually be surprised at just how much you can handle even though you feel like you can’t before you start a set. I imagine such a short rest interval is very new to you. You should set of goal of at bare minimum maintaining your max strength. [/quote]

I tried to push the weight higher today but Im after hurting myself from the jumping good mornings last week so my numbers have taken a huge hit and so have my will power.

Training when your hurting sucks.

262

Week 2

Monday: OHP/Squat

Warm up

OHP

  1. Seated top half press
    35 x 5 reps

2)Standing mil press
25 x 3 - 4 reps

  1. push press
    0 x 5 reps

  2. med ball throws
    10 x 10 - 15 reps

  3. feet elevated plyo push ups
    0 x 8 - 10 reps

Squat:

  1. Top half squat
    160 x 4 - 5 reps

  2. front squats
    50 x 4 - 5 reps

  3. hang cleans
    30 x 3 - 4 reps

  4. jump squats
    20 x 8 - 10 reps

  5. pull ups
    0 x 8 - 10 reps

  6. backward sled drag
    50 x 15Meters

Both done 5 times.

Rest: 30 - 45 seconds between sets
Rest: 5 mins between OHP and squat

I hurt myself last week and didnt really realize till today. I was doing the jumping god mornings when it happen, that much im sure of.

Its a crippling pain right between my shoulder blades on my spine. Any sudden/jerky movements cause terrible pian and un racking the bar is hell.

When i breath out deeply I feel it big time. Im not sure if ive pinched a nerve or just strained/sprained one of the muscles in the middle of my back.

I really hope its just a sprain but it stopped me adding more weight to the bar today and I have no idea how tomorrow is going to go?

Im seeing a chiro/physio tomorrow just to be on the safe side and im dropping the jumping good mornings in favor of DB rows.

I have no idea wtf Ive done to myself but like f**k if its going to beat me into the ground.

263

[quote]Oregand wrote:

[quote]jskrabac wrote:
Silly dave, haven’t we discussed this before? This style of workouts IS cardio!! Do you think your heart can differentiate between making it pump from crazy ass circuits or from sprinting on a bike?

Get those numbers up on your lifts. I new it’s a new style of training so you need to start light, but really try to push the higher weights as soon as you can since this is only a 6 week program. You’d actually be surprised at just how much you can handle even though you feel like you can’t before you start a set. I imagine such a short rest interval is very new to you. You should set of goal of at bare minimum maintaining your max strength. [/quote]

I tried to push the weight higher today but Im after hurting myself from the jumping good mornings last week so my numbers have taken a huge hit and so have my will power.

Training when your hurting sucks.[/quote]

Jumping good mornings?! Jesus they sound lethal… Good mornings can be dangerous enough when static, can’t imagine how jumping would further fuck shit up.

264

[quote]phlegms wrote:
Jumping good mornings?! Jesus they sound lethal… Good mornings can be dangerous enough when static, can’t imagine how jumping would further fuck shit up.[/quote]

F**king disaster man and im paying for it big time.

I shouldnt have been doing them to begin with but I wanted to stick to the program, f**king idiot I am.

265

Time to take some time off. You have used both “crippling” and “terrible” to describe the pain you experience while lifting. Just a few questions for you…

Does the pain radiate in any way, as in down your arms, to your chest? Or is it localized?

How is your range of motion with your neck? Do you have full ROM with it side to side?

In the mean time, I may suggest taking a lacrosse ball or a raquetball and sandwiching it between the muscles right along the side of your spine between your shoulder blades and a hard wall. Roll that around in there and see if you have any type of relief. If so, this could just be a spasm or a bad sprain.

I’d also suggest working on your thoracic mobility when the pain subsides:

266
267

[quote]jskrabac wrote:
Time to take some time off. You have used both “crippling” and “terrible” to describe the pain you experience while lifting. Just a few questions for you…

Does the pain radiate in any way, as in down your arms, to your chest? Or is it localized?

How is your range of motion with your neck? Do you have full ROM with it side to side?

In the mean time, I may suggest taking a lacrosse ball or a raquetball and sandwiching it between the muscles right along the side of your spine between your shoulder blades and a hard wall. Roll that around in there and see if you have any type of relief. If so, this could just be a spasm or a bad sprain.
[/quote]

Yeah im going to push the program back a week, so next monday Ill start “week 2”. I went in today just to make sure I was being a baby but it just wasnt happeneing.

I tried for my first rack pull(above knee) and my body just said NO. I decided ity would be in my best intrest to listen to him.

Its localized in my upper back, right between my shoulder blades until I take a deep breath. Then I can feel pain at the front/middle of my chest. I have a feeling this is my rib cage pressing on whatever muscle Ive hurt.

My neck is fine, I have a full ROM and there is no numbness/pins and needles or loss of strength anywhere in my body.

I tired the tennis ball but I cant tell if it had any effect, I have a very funny feeling its a torn/strained muscle as it wasnt sore this morning until I put strain onto it.

Im taking this entire week off until im sure its healed, also im seeing a sports rehab guy today.

The biggest part of this for me is the mental side, Im going to have to convince myself 100% that this will heal fully and be stronger than before. Otherwise I might lose my nerve for heavy DL’s.

Thanks for the vids, im going to be doing a lot of rehab this week.

268

Well you know I just went through 4 months of not even being able to put any weight on my right leg when bending over to pick anything up. You know I’m here if you need the support.

269

This sucks dude, rest up and come back stronger in a few weeks.

270

[quote]jskrabac wrote:
Well you know I just went through 4 months of not even being able to put any weight on my right leg when bending over to pick anything up. You know I’m here if you need the support. [/quote]

Thanks man, the only thing im worried about is how this is going to stall my fat loss progress.

I suppose though if I stick to my outlined diet that I shouldnt take too much of a hit.

271

[quote]phlegms wrote:
This sucks dude, rest up and come back stronger in a few weeks. [/quote]

Love it man, you always have the most motivational shit to say :slight_smile:

272

Went to the cyro last night.

Spent 2 hours with the guy going over a whole boat load of stuff.

  1. My ribs are not out of place lol
  2. My spine is now properly alinged.
  3. I havent done any spinal damage, only a muscle spasam(take a week off)
  4. I have some server APT lul
  5. My posture needs a lot of work.
273

^lol…why do i feel like you are always literally following in my exact foot steps?

274

Well id just like to put it on file that ive f**ked ny diet again yesterday and today.

Yesterday I was 900 kcals above my 2100 limit due to an entire roast chicken I ate standing in my kitchen in under 5 minutes.

Today was 1400 over the limit compliments of 8 chicken legs and half a block of cheese. I really wish I had more self discipline when it came to food, though the funny thing is the over eating is defiantly coming from the lack of exercise.

I know its all clean food and im still under my 30 gram carb limit and I dont even feel full after any of it(this kinda scares me, I mean 3400 kcals because I blinked WTF!) but theres no excuse for f*king my diet like this.

Gah, I really wish I had more self control when it came too shit like this. Oh and being hurt sucks ass, Ive become a very grumpy bastard because I feel like shit from not hitting the Iron or dieting properly.

275

[quote]jskrabac wrote:
^lol…why do i feel like you are always literally following in my exact foot steps?[/quote]

Im stalking you bro, no doubt lol

276

[quote]Oregand wrote:

[quote]jskrabac wrote:
^lol…why do i feel like you are always literally following in my exact foot steps?[/quote]

Im stalking you bro, no doubt lol[/quote]

Yea? And you wanna have APT and upper extremity issues like I did too?!..lol

277

[quote]jskrabac wrote:

[quote]Oregand wrote:

[quote]jskrabac wrote:
^lol…why do i feel like you are always literally following in my exact foot steps?[/quote]

Im stalking you bro, no doubt lol[/quote]

Yea? And you wanna have APT and upper extremity issues like I did too?!..lol[/quote]

Well I have APT, My shoulders are serverly rounded and I cant press properly.

3 things on my list to fix lol

278

If you are having trouble with the diet still, try intermittent fasting. Definitely might be worth looking into it if you haven’t dialed in fully to what works for you.

279

Also the injuries mentioned in this log has made me realise I need to get my shit together and get my neck checked out, have had a tweak in it for like 3 months now that I’ve been trying to ignore. Shit like this can only come back to haunt you…

280

Feel better man, the road to hell is paved with good intentions.

Remember this is a marathon, not a sprint. We just dont want to look like marathon runners lol