@antiquity, @ChongLordUno, @kleinhound
Are you guys all doing Tactical Barbell? I’ve skimmed through logs and it seemed like that was what you all had going on. Thoughts on the book(s)/program(s)? It seems interesting enough, if you all recommended it I’d check it out.
I know you didn’t ask me, but I just finished the first book and wasn’t terribly impressed. Nothing I hadn’t already heard from Pavel and Wendler. But for the price, it’s an efficient book.
It’s cool, I always value your input. Wendler is usually my go to - something about his style and 5/3/1 just speaks to me, but I’m kinda taking a break (without defining it as such) from barbell stuff. I got tired of squatting and pressing and all that. From skimming those guys’ logs it looked like some more “conditioning” focused work (not that 5/3/1 doesn’t have that) and that’s what I’ve been enjoying doing lately.
I am doing it for the first time now. The Base Building block (explained in TB 2) is a where you start for 8 weeks, and is conditioning heavy. Then you transition into the “normal” continuation program, which is typically 3 days a week of strength, 3 days of conditioning. It’s not terribly different than 531, but with an emphasis on fewer heavier lifts done more often, and with a more structured conditioning protocol. In fact, you can use 531 as the strength portion if you’d prefer, but I’m trying it as laid in TB to give it a go.
Agreed that it is similar in philosophy and style to these two, which is perhaps why I like it. I really can’t give a review of the main strength program (which is Operator), because I haven’t run it. Differences are the weighted pull up as a main lift, and the lack of supplemental and assistant lifts on strength days. I will say the Base Building block is a nice kick in the ass to start the new year, though.
Nothing to reinvent the wheel but for the price it’s great. For someone like me who just wants a bit of an overview of the science, some rousing words and then a set of instructions, TB2 is so far great. My understanding of it is also that you can tailor it to your needs, much like WENDLER and I enjoy the vault of exercises which takes the guesswork out or sessions. I’m also running more, and have a lower RHR and higher VO2 max than before so that’s a plus
Couldn’t really put it better myself
I’m running Tactical Barbell Mass Protocol.
Well I will be until this lockdown becomes more draconian
EDIT - forum removed @kleinhound post which I quoted
This sounds “fun.” Based on what I’ve been seeing you guys do, it’s more what I’m feeling right now. I had a really good base (i.e. amazing conditioning) a few years back and I’m becoming more and more convinced that it makes all other aspects of “fitness” better and easier to attain. So I’m really going for that.
I agree. I think it’s a couple things. 1 - it’s hard to let go of barbell-focused strength for 8 weeks for many of us. Even though in the long run we’ll be much better off, it’s still a hard turn to make. 2- You can of course get conditioning with any 531 (or other program), but without specified protocols many of us skimp on it. I certainly wouldn’t be doing all I’m doing now, conditioning-wise, without the program’s structure and the “do this today” instructions.
@flappinit - Hey man, are you still pleased with that laptop you posted in Pwn’s log last fall? I knew I’d seen you say something about it and spent a while digging up that post. I’ll probably need a new laptop soon, and while I love my Mac, it’s been almost 10 years since I bought mine and the prices these days…yikes. Looking for cheaper options in case I do need a new one.
Yes. More than pleased. It’s designed as a gaming laptop so don’t get it if you need battery time. Otherwise, it’s been awesome. Nearly a year now with it, 0 problems, and have run some ridiculously high quality games on here without a hitch. Do all of my schoolwork on it and remote into work on it occasionally too.
Check your e-mail in a few minutes.
Understood, Chris. Thank you.
Hey @T3hPwnisher - in your “A Good Story” blog post of 12/2019, you mention doing 200 then eventually 400 pushups in a set. What kind of approach did you use to work on that? Rest-pause? Work on decreasing the amount of sets to hit a rep goal?
Stupidly simple: once per day I would do a max set of push ups. Each day, I would do 1 more than the previous day. Once I got to 200, I did 5 more. At 300, I did 10 more.
Cool, thanks dude. Kinda got it in my head to really push for a record number. I saw a dude do 2021 pushups on 12/31 or 1/01, don’t remember, but it looked cool. Need to build up my endurance for next year.
Hey @j4gga2, this seems like possibly something you could give me some advice on. Maybe @FlatsFarmer, too?
My dad broke his heel in October of 2020. He’s a bricklayer, and was climbing down some scaffolding. As he got down to the second to last level, something felt loose and he thought it would fall on him, so he jumped down to the ground in order to move away quicker. It was about a 6 foot jump, something he and his coworkers often did. He landed pretty hard on his heels, and felt a pop, then pain.
He went to the hospital, they took some x-rays, and put him in one of those boots with no warnings or restrictions. 4 days or so later, they called him, and said that based on the x-rays, he’d broken his heel. He, and everyone else, had assumed it was his ankle. We were surprised that they had taken so long to actually look at his x-rays and then get back to him, but nothing to do at that point. They told him it was very important that he not put any weight on his foot, but he’d been putting some pressure on it for a few days at that point. Not working, just walking around and stuff.
A few days later, he had surgery. I’m not really sure what that entailed. I know he now has 4-5 rods in his heel and ankle. The doctor told him it was the worst heel break that he’d ever seen - it was shattered into like 8 pieces or something.
The doctor said 4 months with no work, and a certain length of time…maybe 12 weeks? of no pressure on the foot. He immediately began going to PT 3 times a week.
It’s now the end of March, almost 6 months later. He is still going to PT, mostly working on range of motion and stretching, but not to act like I know more than people who actually have education/training, but the PT’s here aren’t amazing. I’ve mentioned it before but I and others I know have not had much success with them. It’s a small town, not many options.
He goes to the doctor every 6 weeks or so, and the doctor rarely remembers his name and has to ask him everytime, “What is it you do for a job again?” It doesn’t seem like he really cares too much about his recovery.
My dad is rarely able to sleep through the night, due to pain; can’t walk for more than a few minutes without being in too much pain; can’t move quickly at all (he tried to play catch, but had to stop since he wasn’t able to do any sideways or backwards motion quickly enough to catch the ball); has shooting pains throughout his foot, ankle, and calf; his ankle is very swollen; and his toes are numb.
The doctor tells him that this is all normal. Maybe it is, neither of us have any idea. Like I said though, the doctor also doesn’t seem to really make people feel cared for, haha.
Yesterday my dad was looking at a diagram of the anatomy of the foot, and said he feels a lot of pain in his Achilles tendon. He wonders if he tore it. Some symptoms from Mayo Clinic list:
He has all of those. We assume if he did that it would be something that was noticed and worked on when he had surgery on his heel, but his doctor has never mentioned it. Very good chance he didn’t tear it, but he feels like it sounded and feels like he did. He’s going to ask his doctor about it.
Anyway, I’m just asking you guys because you seem to have a lot of info when people mention pain or injuries. I’m not disregarding what the trained medical professionals have to say, moreso just looking for extra opinions. @j4gga2 - aren’t you on your way to becoming a PT?
Do you guys have any advice or literature I could look at? Just ways to maybe increase mobility - I’m sure a lot of scar tissue has built up, or ways to strengthen the muscles in his foot/ankle? Maybe he’ll just have chronic pain in that area and walk with a limp for the rest of his life, but if there’s any work he could do to avoid or lessen that, it’d be nice to know about. Like I said, his doctor and PT aren’t very good at communicating what to expect or offering any advice.
Again, I’m not trying to be one of those guys who ignores doctors and comes asking internet strangers for advice…I’m just trying to ask internet strangers for advice in addition to the doctor, haha. Thanks dudes, and if you have nothing to add, no problem, you guys just came to mind.
Hey mate, I appreciate the tag. I am ustidying to become a physio so hopefully what I’ve learnt could be helpful.
If you’re concerned about there being an achilles issue, the easiest tests are:
I agree however, that it’s pretty unlikely an Achilles tendon rupture was missed by the doctors. As you can see, it’s pretty easy to diagnose.
A more likely reason that your father is still is significant pain is a non-union or mal-union of the fracture site. This would need imaging to be confirmed, and unfortunately cannot be corrected with any means other than wait-and-see or surgery.
Another possibility, based on your description could be Chronic Regional Pain Syndrome (CRPS). Signs and symptoms of CRPS are:
Confirming either diagnosis (or ruling them both out) will require a visit to the doctor, although PTs in some states and countries are allowed to diagnose CRPS. Is it financially viable for you to find a new clinic to work with?
I would avoid doing many strengthening type movements unless you can confirm there is proper union. For some fractures, you can mobilise without full healing but I am not comfortable recommending that in this case without having talked to the orthopaedist or radiologist
It doesn’t look any different. Haven’t done the Thompson test but yeah, this probably isn’t the issue.
My dad doesn’t feel like his malleoli (the bumpy looking bones on the side of the ankle, that’s what they are, right? Haha.) look quite right. They don’t appear to be in the same position that they had been in, or compared to the other ankle. He mentioned this to his doctor and was told that “It’s fine, just all part of the healing process.” My understanding is that a mal-union is bones not healing in the normal positioning. Possibly this is that? Again, no doctor here.
Those are the symptoms that he has. Again, we’re just not sure if there is something wrong, or if this is to be expected. If it hadn’t been 6 months with no improvement I don’t think he’d think anything of it. He mentions all this to his doctor and is just told that it’s fine.
His heel is actually in the least amount of pain. It hurt after the surgery but I believe has gotten better, while the ankle is still extremely stiff and painful. Again, maybe this is normal.
I wouldn’t be surprised if my state doesn’t allow this. It’s a small state that’s often less advanced compared to many others, and his PT seems to really only do what the doctor says. Not saying that’s bad, just that I don’t think he’s going to be checking for things unless explicitly told to.
Noted.
Expected and completely understood. Thank you for the info, and I will pass it on. Perhaps he can rule out or diagnose something that would help him, or at least give us a clearer idea of what to expect.
One more question, and if you don’t feel comfortable answering, that’s fine. With my limited knowledge, I would say that he could do some strength training. Upper body work that doesn’t involve standing or putting too much pressure on the foot (he’s allowed to put pressure on it, it just hurts) and maybe for the lower body just working his normal side.
Single leg leg presses, extensions, curls, etc…maybe even actually leg extensions and curls with his hurt leg, since they don’t involve his foot or ankle moving.
Basically take it easy on the hurt foot, don’t put more pressure than his own bodyweight on it, and find movements that don’t cause pain but strengthen areas around it (ex: hams/glutes/quads can probably get stronger, even if calves/ankles/feet can’t).
Opinions? Bad idea, probably fine, or no comment? He is cleared to go back to his labor intensive job so I don’t think some leg curls and DB pressing would be what drives him over the edge.
Potentially, yes. It could also be a postural re-orientation of his entire lower limb to try and self-organise around the painful ankle, but I couldn’t say for sure without seeing the ankle and a scan.
Oooohhh gotcha. This may be a complication from immobilisation, or possibly complication from non/mal-union, or CRPS, but it isn’t necessarily expected. It’s definitely worth getting a second opinion
Yeah, unfortunately PTs in many states (you’re in the USA, correct?) do not have any jurisdiction to make diagnoses, which is whack. Luckily, I’m not in that position here in Australia (thank God).
Absolutely! Fostering confidence to move and building/maintaining a healthy body are 2 of the most effective ways to reduce disability and improve quality of life for people with long-lasting pain. Often, regular movement and improving self-efficacy (one’s own independence and ability to manage their own symptoms) may actually lead to reduced pain, without requiring any clinical/radiological changes.
Absolutely. Find what he can do without significant pain and do that until he’s jacked, tan and juicy. You may also consider swimming and/or bike riding to improve and maintaining his aerobic fitness, since people with better aerobic fitness generally have reduced pain.
I’m sorry to hear your dad is having these problems. This must be Tough with his physical job. I don’t know a whole lot about actual medical stuff and I wouldn’t want to mess things up worse.
But I did sprain my ankle in August '19, I’m about your dad’s age, and that shit took Forever to heal up. I still had pain/swelling in January. I kept going through the cycle of feeling slightly better, then trying to get back to Normal and doing too much, and then being stiff/painful again.
My calf/shin muscles would get super, super tight and pull on my foot and ankle and make everything stuff and painful. Rolling or massaging my calf and shin muscles sometimes helped loosen that stuff up.
I don’t know if that is any help at all. Is your dad wearing a brace or heel-lift or a special boot or anything?