I agree 100% I’m in no danger of breaking any world records in any area individually, so a mix of all of the above fits well with all of my goals.
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Whenever I take some downtime before a competition to recover and be ready to perform, I am amazed at just how great I feel physically, and I think those moments are important for understanding the “why” behind what we do. While we’re recovering, it feels miserable, but once recovered it ALL makes sense.
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I really like that man, thank you for that offering perspective. You’re right. And when I dial back, I imagine those dings will ease up. Versus someone who doesn’t train and feels beat up… well… there’s nothing really to dial back on so they’re up a creek.
Also, Someone told me a long time ago that if you make it to 70 you’ll either really get to know an orthopedic surgeon or a cardiologist, and it’s up to you to choose.
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Thursday - Floor Press 1
Axle Floor Press, suicide grip
30/axle x 20
120 x 5
180 x 4 x 8
(I misloaded the axle, I forgot it was only 30lbs. Should have been 195, but I may just stick with it)
Dips, push-ups, chins, axle curls and lots of band work
2x TABATA very light sled drags (quad emphasis)
NOTES
After further reading and some talks with the family practicioner, I need to rethink my training.
I need to start from square one with resting the hinging muscles and slowly bringing stuff back in.
Week 1: rest, regimen of anti inflammatory meds
Week 2: begin reintroducing rehab exercises
Week 3: integrate light weight hinging work
Week 4: continue the process
So for now, squatting, pulling and overhead work with any appreciable weight is out. Even Benching bothers it a bit. Likewise, progression models on those will put me in the wrong state of mind.
So it looks like I’ll be bro-ing out with the Floor Press with a progression model @Ecchastang once wrote, and hit the back and legs with super high rep stuff and sled work.
Bench every other to every 3rd day. My preference would be to bench every third day, but you can do up to 3 workouts in a 7-9 day period. Follow this and I bet you are there in about 7-8 weeks easily.
Workout 1 4x8 at 70% 1RM
Workout 2 5x6 at 75%
Workout 3 6x4+ at 80% (AMRAP last set only, do 4 on the first 5 sets)
Workout 4 add 5 lbs to workout 1
Workout 5 add 5 lbs to workout 2
Workout 6 add 5 lbs to workout 3
Workout 7 add 5 lbs to workout 4
Workout 8 add 5 lbs to workout 5
Workout 9 add 5 lbs to workout 6
Workout 10 Warm up to a single at about 80-85%, and then do 3x5 at 60% (deload day)
Workout 11 4x4 at 80%
Workout 12 4x3 at 85%
Workout 13 4x2+ at 90% (AMRAP last set only, do 2 on first 3 sets)
Workout 14 add 10 lbs to workout 11
Workout 15 add 10 lbs to workout 12
Workout 16 add 10 lbs to workout 13
Workout 17 add 5 lbs to workout 14
Workout 18 add 5 lbs to workout 15
Workout 19 add 5 lbs to workout 16
Workout 20 Warm up to a single at about 80-85%, and then do 3x5 at 60% (deload day)
Workout 21 Set new max!
At 3 workouts per week, this is 7 weeks, if you add some extra rest days in ther
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Sucks to hear that the back isn’t getting better. Have you been to any type of specialist yet?
Appreciate the concern man. I have not yet no, but that may be in the cards at some point. I think this is going to be a good learning opportunity. Specializing in something has never really appealed to me at all so my trainings always just been pretty kitchen sink. This may be fine opportunity to really chase a singular goal.
A 300lb Floor Press is looking pretty shiny.
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Bummer dude, but you’re approaching this was a pretty solid attitude. Do you have any bands? I’d guess they’d be a decent option for the rehab work while you’re putting yourself back together haha.
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Hey may as well progress somehow right? Oh man, fortunately I’ve got access to a ton of bands at my gym, and have a few old bike inner tubes that I use too. If we’re being honest, I’m a little excitedly the back lifting roots and go full “bro” for a bit.
Unfortunately though, this doesn’t bode well for the prospect of competing in September, but we’ll see.
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Ah man, I forgot that guy. Used to be one of my favourite posters back in the day.
Sucks about the back man, although you seem to be dealing with it head on.
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You have a good attitude. Every setback can potentially be an opportunity instead of a loss.
Also you have a lot more patience than I, haha. I would have been at my physio’s place weeks ago if I were you.
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@dagill2 me too man, the guy was an elite powerlifting and rock climber - tons of quality info to share.
I think we’re all of a similar breed around here. We work too damn hard at this not to find workarounds when needed.
@Koestrizer agreed! lol, admittedly I’ve been getting a little impatient, But my in-laws family are full of medical personnel and they’ve been really helpful. I’ll probably ask one of them give me a look.
I doubt I’d get to see any kind of specialist in a reasonable timeframe, hell I’m on a two month waiting period just to get a routine physical from my doctor.
But Cessation of being a stubborn ass and doing what’s prescribed is definitely step one.
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Tuesday - active recovery
2+ mile walk with the puppy girl. My wife surprised me with some new running shoes yesterday! Mine were literally falling apart at the seams.
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You definitely live in a beautiful part of the world man. I mean, I guess i do too, but you never quite “see it” when you live there.
And yeah, @Ecchastang was one of those guys where you just looked at the avatar and the log and went “fuck, I need to listen”
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I love it here man. We used to vacation here when I was young, and I decided to move down. It’s brutally hot and humid, but I love it. The city itself could use a makeover though. We live a few miles inland now on the bay, but we used to live on Padre Island which has one of longest stretches of undeveloped drivable beach in the world too. You can just completely leave the modern world behind if you’ve got a sunny day to kill.
We were actually supposed to go to the UK this year and Ireland, but that’s been put on hiatus for a bit.
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Friday - PM
WORKOUT 2
Floor press, medium Grip Swiss bar
44 x 20
94 x 6
134 x 6
194 x 5 x 6
Superset with 20-30 reps of reverse curls & band work. Finished off with a rest pause set of band push-downs
2x Tabata sled drags
NOTES
family is coming into town so I figured I’d get this in now. Sled drags causing a little tightness, I’ve never done drags exclusively. I may ditch the tabata protocol and treat them as a “strength” exercise - controlled, deliberate steps.
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Tuesday- active recovery
3 mile walk with my wife and dog
REHAB
I found a great rehab plan for athletes I’m going
Phase 1: protective
Phase 2: counter rotation/flexion
Phase 3: rotational & power development
Phase 4: return to sport
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Tuesday PM - floor press 3
Swiss bar floor, medium Grip
44 x 10
94 x 4
134 x 4
184 x 4
204 x 5 x 4
204 x 1 x 6*
*could have pushed way harder, but my grip was off and had to press at an agile the whole time so I just called it there.
Some Band assistance
Wednesday & Thursday - active recovery
SMR and waking
Friday - Floor Press 4
A1) Axle Floor Press, suicide grip
30 x 10
80 x 6
120 x 6
170 x 1
185 x 4 x 8
A2) TDB hammer curls - sets of 26lbs x 10
A3) Band assisted split squats* - sets of 10
*set up a TRX, and really locked in the scapula
NOTES
back is feeling like it’s getting a smidge better, that or I’m just not doing what’s hurting as much. Elbow is bothersome with rows & chins atm, so I’m going to ditch those for now. Those band split squats felt good - it made it less of a balancing act and thus could really feel more of the right muscles working.
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Monday - Floor Press 5
A1) CG Floor Press
45 x 5
135 x 5
195 x 5 x 6
A2) Farmer’s walks, single breath
Loading the implements
142lbs/hand x 50’
142 x 50’
142 x 50’
Unloading the implements ( they’re top load, so I sat there on a tire so I didn’t have to bend down)
A3) TDB hammer curls, 26lbs x 6 x 12
1.5 mile walk
NOTES
I wanted to test out some farmers since I don’t really have to bend over, and made sure really focus on bracing - this the single breath runs.
Back pain is dull from the session, which is a lot better than sharp. I’ve also been really hitting the glutes with the fish roller to break up some of that tension. Things are looking better, glacially at least.
Pain is the worst in the morning, do I’ve been doing afternoon sessions instead.
Body weight is hanging around 175lbs., which is a little slim for 6’ although at least I’m really lean. Less training is making it tougher to gain
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Thursday - Floor Press 6
A1) Axle CG Floor Press
30/axle x 10
120 x 4
170 x 4
210 x 5 x 4
210 x 9* (program PR, 272lbs estimated max)
*i didn’t quite touch both elbows on rep nine.
A2) mid cable rope rows x 10
A3) Band - assisted RFESS x 10
A4) chain wrist roller
NOTES
Before each set of floor press I’d do some leg circles, bird dogs, side planks and the sort.
After I tried front squats with an empty bar. No sharp pain, but it felt tight. Definitely in the mend though!
I’m continuing to foam roll every night with special attention to the glute area and it seems to be helping the muscles relax.
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Saturday- Floor Press 7 / 21
A1) CG Swiss bar Floor Press
44 x 10
134 x 10
194 x 8
189 x 3 x 8
A2) Banded front squats
Bar + Double Red bands x 2
Bar + Double Orange bands x 2
135lbs + Double Orange bands x 4 x 2
A3) TDB goblet box squats
52lbs x 6 x 10
A4) TDB hammer curls, very controlled
26lbs x 6 x 10
NOTES
I’ve been itching to do some front squatting, and so I kept the band tension high with low reps and low straight weight to minimize sheer force on the spine. It’s still a light load, but a big win in regard to back recovery!
Setup from today:
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Tuesday - floor press 8/21
Agile 8 before gym
Gym just got a 50lb and 100lb keg, so I played seeing with the 50 pounder for a minute. I felt like I could have gone overboard, so I put it down after a bit.
A1) GC Axle Floor Press
30/axle x 10
120 x 6
150 x 6
200 x 5 x 6
A2) neutral band pull apart, red band x 20
A3) SSB step-ups, 65lbs x 10
NOTES
bird dogs, side planks, band dislocations and leg circles before all giant sets.
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