Treadmill
Running 30 minutes, 8mph
Incline 2.5
Notes: Got a bad shin splint in the left shin, but amazingly the treadmill doesn’t aggravate it. This was actually the best run I’ve ever had in a long time. No fatigue, time passed quickly.
Woke up at 195.4.
I forgot to reply to this, but thanks for the comment man. I still can’t figure out instagram, but I get a chuckle out of people that can’t perform a warm-up rep without uploading it to facebook. I’d rather have validation from some wins versus some likes, haha.
HUGE news today; declared officially “done” with physical therapy! Met with the PT this morning, told him about my success with running and my small shin splint, he did a few quick tests and told me I was ready to cut loose. Got some guidance; nothing that hurts, no swelling, etc. It’s time to start being normalish again.
Congratulations man!!!
Let the madness begin!
Looking forward to your return to madness man. Woo!
Congratulations, I sure as hell hope you still have a hard on to pull 700 cause I can’t wait to see it happen.
@furo @Koestrizer @strongmanvinny2 @Benanything and everyone else that has supported me so far; thank you. Now the real fun begins. Time to unleash some evil, haha.
Car deadlift simulator 2 plates
4x10
1x30
Notes: My doc’s exact words were to only lift within 60-70% of my previous numbers, but I don’t think he knew exactly how much I was lifting before, so I’m taking things conservative. Still, this felt nice to get heavier into.
Reverse hyper 140
5x10
superset w/
Standing an wheel
3x8
Buffalo bar squats
10xbar
10x100
10x140
30x140
Notes: Holy crap it’s good to be back. Though you can’t really see depth in the video, this is actually the deepest I have squatted with a barbell in a long time. All the work on the box squats paid off. I could’ve pushed for more, but I’m trying to be smart for once in my life and get back slowly. I don’t think I lost any real size or strength in my layoff, which is a bit of a double edged sword.
Great news fella.
It’s a nice thing when all that hard work and consistent efforts on the rehab pays off in spades.
@raven78 Appreciate the comment dude. Happy to be joining you on the other end of recovery.
Axle bench
5xAxle
5x75
5x115
5x165
3x215
3x245
13x275
19x215
Notes: Bit of an off day today. Shoulders were feeling jacked up. It dawned on me that it’s most likely the impact of returning to squatting again. I’ve been using the safety squat bar this entire time, and I’ve lost a bit of the mobility needed to hold the bar. Even with the buffalo bar, it’s still a little taxing. Worth noting, when I hit the highest bench ever in a powerlifting meet, I was only squatting with the safety squat bar. It seems pretty obvious to me now that, if I want to prioritize press, my best bet is to lay off the barbell for squats and go with the SSB. That said, at this point, I’ve done enough pressing and want to get back to squatting, so I’ll take the hit.
DB hammer curls 45lbs
5x12
DB lateral raises 10lbs
5x15
Notes: Performed in between sets of benching.
NG chins (various grips) 5 minutes
73
T-bar rows
5x1Plate
5x2Plates
5x3Plates
5x4Plates
5x5Plates
And then I tried for 6 plates and the bar came out of the landmine, and everything fell apart, and I figured that was a sign to call it a night.
General notes: Woke up at 194.4. Stomach was pretty upset today. Drank some seltzer water drink I had never had before and I wonder if it just didn’t settle right. Seemed to fatigue me a touch.
Glad you’re released from PT. Take your time, you don’t want a setback.
Thanks man. I am already operating well below my physical therapist’s recommendation to squat 250-300lbs, haha. I think the static stuff will come back quick, but the moving events I’m definitely going to take my time with.
Physical Fitness Test
Height: 69"
Weight: 194
Waist: 33"
1 minute of Push ups: 57 (max) in 38 seconds
1 minute of Sit ups: 54 (max) in 45 seconds
1.5 mile run: 10:59
Notes: This is one of the fastest times I’ve ever had on the run. The only other time I have beat this in my career was when I was 21, and that was a 10:36. Everything else has been 11-12 min, with an all time terrible run time of 14:30 when I ballooned up to 217lbs. Considering I ran this less than 6 months post op, I’m ecstatic. My left knee is a little achy, but it’s more the meniscus than anything else. The first lap was a little clunky, but I feel into form.
Woke up at 193.4. Weight is in a bit of a free fall. Had a cheat meal today of a McDouble and a 3 item at Panda express with fried rice. See if it helps.
It’s funny cause I’ve to take the exact same Physical Fitness Test(I’ll be taking it towards the last quarter of this year) before I enlist in the Military about a year from now haha. I need to get 60 push ups/sit ups in a minute and a sub 10 minute 1.5 mile run. I am already capable of getting the first 2, it’s just the run that’s somewhat a pain in the ass. Do you have any tips for that? We’re the same height and yet I’m 30-40lbs lighter somehow… That’s a bummer.
Those push ups and sit ups standards sound like what I had to do before I was old (the under 30 standards are 67 push ups and 58 sit-ups I think something like that), but for the life of me I’ve never needed to run a sub 10 1.5 mile. I might’ve been able to pull that off back in high school when I weighed 158lbs and run 8-16 miles a day, but otherwise I’m stumped. I know @killerDIRK is big into running, and he might have some tips.
All I’ve been doing is treating running on the treadmill like lifting; I always find some sort of way to progress. I’m either changing the speed, the incline, or the misery level (running with the garage door closed to make things muggy). Small changes can add up over time. That said, my wife is a distance runner, and that’s not how she trains at all, haha.
I imagine @Alpha has some tips too with his background.
Oh yeah, the one big tip I’ll pass on; don’t just get good at running when you’re fresh. What happens with these tests is typically, you’ll do the push ups and sit ups first and THEN go for a run. If the push-ups and sit ups tax out, then you won’t be able to run as well as when you’re fresh. I always found it helpful to do a few practice sessions pre-fatigued. It also helps to be such a badass on the push ups and sit ups that they don’t wear you down, haha.
Big update today, stick with me
Seated zercher axle good mornings
5xAxle
5x115
5x165
5x205
3x255
1x295
1x345
1x385
1x435
Notes: Skipped a warm-up set in the beginning, but seems like it was ok. I was making some pretty crazy noises during this. Plan to hit 1 more week and then I’ll probably be done with seated GMs for a while. Shift my focus back to deads.
(7) Axle mat pulls 213
4x10
1x20
superset w/
GHR sit up
5x10
Notes: First 4 sets were deadstop, last set was touch and go. Not to my limit, but a decent workout.
Buffalo bar squats
5xBar
5x100
5x140
30x170
Notes: Feeling better and better. The set of 30 was definitely taxing. Still taking it slow on the reps, control is the goal.
So, now that I am on the better side of healed, I am comfortable sharing the video of my injury. Enjoy.
7 months later and here I am.
Treadmill
Running 15 minutes at 8mph
Incline 3
Notes: With the PFT done and being cleared to do more training, the incentive to run has rapidly dropped. My back is pretty stiff this morning too. Probably all the new stresses on it.
Woke up at 195.4. Probably try for a 2 a day today.
Medley 50’
Prowler high handles w/90lbs
2x45lb bumper front carry
Backwards prowler drag
5 rounds
Notes: To describe this
-push the prowler with high handles loaded with 2 45lb plates 50’
-Strip 1 45lb plate, run it back to start
-Run back to prowler
-Strip other 45lb plate, run back to start
-Run back to prowler
-Backwards drag prowler with v handle
Still a super light medley, but it was good to be back. Still a little clunky on the left leg to start, but it was coming back toward the end. No pain on the healing knee. Was gaining more confidence as I went.
Axle strict press
5xAxle
5x66
3x141
3x161
9x181
10x161
DROPSET
9x141
4x131
4x111
6x91
7x81
Notes: Left should is about 98%, right elbow is still pretty iffy, but it’s heading in the right direction. Very fast weight changes on the dropset, totally annihilated.
Kelso Shrugs 50lbs
2x15
3x10
Notes: Performed in between sets of presses. Really getting a feel for these, for the first time in like ever.
5 minutes NG chins (various grips)
75
Notes: Really felt strong going into these today.
Axle curls
110
Band pressdowns
1x50
Kroc rows 105
1x26
Notes: I just plain don’t like doing the whole “only 1 set” with these. It’d probably work if I made them the first move of the day, but doing them last I just burn out too quickly. It’s a learning process.
Woke up at 197.4. Weight has been everywhere this week.
Glad you’re sticking with the drop sets and not too encumbered by the stress on your elbow. Hope it pays off and we see some pressing PR’s soon.
Thanks man! I’m most likely going to be switching away from it soon just because I got the greenlight to train more. I haven’t touched a log since October, and I’m thinking making my next wave of training more skill based to regain some of it. That said, I’ve really liked the dropsets and the ridiculous pump it gives me, so it’s definitely getting added to my “greatest hits” for assistance work, so thanks for sharing it with me.
Hope ya dont mind a little unsolicited advice, but Ive actually got a fair amount of experience preparing for the 1.5 mile run.
Now, I am not a runner. At all. 5’10, 210 lbs, my background is football and wrestling. Not running. But, if the military wants me to run then I will, begrudgingly. What helped me the most was a combination of intervals and harder medium distance runs. So for example Id do
Monday: 2 Miles
Tuesday: 6x400Meter intervals at Goal Pace
Wed: rest
Thur: 2 miles
Fri: 4x800meter interval at Goal Pace
Sat: Either 1.5 timed or a slower 3 miles.
Running has always been a weakness, and when i first started my 1.5 mile was a little north of 12. Doing this, I managed to run 9:36 on my last test. By no means a great time, but not to bad for a fat weightlifter.