Been a while.
Age 49
Ht 173cm
Wt 104kg - a “PR”
Competitive PLer in my 20’s-30’s, just local meets. Was a regular here. 4 yrs ago, lumbar fracture. Felt like 110 AC down both legs and between them. Couldn’t take full breaths; admitted for pneumonia twice. PT failed. TLIF - 8 pcs of titanium. A year of rehab before I could squat an empty bar. Another year to squat 1xBW. Haven’t tried more.
Almost-normal life for 2 years. This June, got COVID. Glad I had 3 jabs. F—er tried to kill me for 3 months. Needed 2 rounds of rx for secondary’s. By August, I couldn’t handle a flight of stairs. Last of 3 ER trips, just dodged the vent.
Seven weeks ago, started dragging a sled. Joint-friendly HIIT, indoors. 20m track. Half my BW load, made 1 loop, 3+min rest, 3 trips. Then took a nap on the gym floor.
But stayed with it, 4 weeks ago locked into a real program. Started Wendler’s 5/3/1 “conditioning challenge.” Followed lifting plans to the letter. Tweaked the prowler work for the sled like he recommended. Spread the progression over 16 weeks instead of 12, which he didn’t recommend. Still 3 sled days per week, just slower ramp. If I don’t suck, the challenge day will be right before the holidays.
So far, all 12 lifts and all 12 drags. Shocked at GPP progress. Yesterday, 10 triple loops (60m each), kept rest to 90s. And no longer gasping by the end. But my heart rate is still peaking up to my age-predicted max (160-165 bpm). Almost more like a TUT superset for calves. Super Calves?
Guess my lungs recover faster than my metabolism. Sore af on deload week. Needed all my recovery and prehab stuff. About to start block 2 of lifting. Kinda looking forward to the grind.
Anyone else using sled drags like JW’s program? Did you hit a wall?