T3hPwnisher's Log

Training Training Logs
621

Much appreciated AG. I’m still not nearly as much a veteran of strength sports as Dave was when he took a break, but I’m just looking forward to getting bigger at this point, haha.

Chest day (that feels weird to write)

DB twist press
2x10x50lbs w/light band
2x10x50lbs w/miniband

Notes: Execution starts like a normal dumbbell press, but at the top you twist the bells and touch them against each other. I don’t have heavy enough DBs to do this with straight weight, so added some bands. Seemed to work out decently. I have access to a full gym not far from my house, so if push comes to shove, I can get out there sometime.

Low incline axle press 205
5x5

Notes: Still bringing a little strongman into this with the axle. This was a solid weight, decent enough struggle.

Ladder push-ups (3 heights)
3 sets

Notes: Solid pump from this. I used to use these as a finisher, so I’m familiar with the execution.

General notes: Woke up at 191.8. Performed the entire workout in flip flops, as getting in shoes is still a little tricky. Meant my ability to drive with my legs was non-existent, but most likely for the best. Solid chest pump for sure. Injury is getting significantly better by the hour. I can “walk” on the leg without support, and with a brace I can move at a solid clip. I’ve abandoned the cane for now. I even found out I can run a few steps when a quick emergency popped up inside the house. Getting it looked at tomorrow, hopefully a diagnosis to come.

622

Hope everything goes smooth with the knee man. You’ll come back stronger from it, we always do.

623

[quote]T3hPwnisher wrote:
General notes: Woke up at 191.8. Performed the entire workout in flip flops, as getting in shoes is still a little tricky. Meant my ability to drive with my legs was non-existent, but most likely for the best. Solid chest pump for sure. Injury is getting significantly better by the hour. I can “walk” on the leg without support, and with a brace I can move at a solid clip. I’ve abandoned the cane for now. I even found out I can run a few steps when a quick emergency popped up inside the house. Getting it looked at tomorrow, hopefully a diagnosis to come.[/quote]

I found I was walking back to normal-ish within a week, but then went under the knife 9 days after tearing my ACL. Hope it’s not a torn ligament for you, but if it is let me know if you need any info on rehab etc. The pop sound concerns me, as I heard the same thing when I did mine. Got plenty of info in my log too on the tedious (but required) rehab.

Other readings since have suggested working the uninjured leg can help with reduced muscle atrophy in the injured leg. Don’t be afraid to work the good leg now with some single leg stuff.

Fingers crossed on the scans.

Stay positive!

624

Man that sucks to hear. I hope you have a speedy recovery.

x2 on what ActivitiesGuy said.

625

T3hPwnisher sorry to hear about the knee dude, hope recovery goes well! Looking forward to your twist on a body-building template.

626

Appreciate all of the support guys. I’m definitely keeping positive through out all of this. And Raven, I absolutely will be finding any way possible to work my right leg, haha. I got a ton of nifty toys in my garage, I imagine I won’t skip a beat. If it turns out to be an ACL tear, I’ll definitely peruse your log and hit you up with any questions I have.

Back Day

DB rows

Worked up to
1x25x105

Notes: There were supposed to be Kroc rows, but I’m still a little iffy about anything ballistic with my leg being unstable, so the form was pretty strict.

Chins (rotating grip per set: wide grip overhand, neutral grip, close grip with v-handle)
10x10

Notes: Goal was 100 in as few sets as possible without doing less than 10 per set. I thought I’d knock this out quick, but doing them after the DB rows was a shock. Really focused on using the lats, trying to take the arms out.

T-bar rows

Worked up to 4 plates for 10

Notes: Was working up a plate each set, but next time I might use a 25/plate alternating scheme for more volume. Once again, leg was the limiting factor, didn’t want to drive too hard.

Barbell shrugs
3x20x225

Notes: Haven’t done a straight up barbell shrug in forever. Took this easy-ish, but next time it rolls around I’ll be excited to really put some weight on it.

General notes: Woke up at 190.0. Back was definitely pumped from this workout. I can easily see this being my favorite day in the split. Knee is getting more stable, and I was able to walk up a flight of stairs with my hands full this morning. Trained in shoes too. This type of training is really unrewarding, but it’s also nice to have completely turned the keys over to someone else. I’ve been strict with my rest times, using a stopwatch and everything.

For the situational awareness of my readers, this is how the current split is written

Chest
Back
Shoulders
Arms
Legs

With off days as needed.

627

[quote]ActivitiesGuy wrote:

[quote]T3hPwnisher wrote:
And I want to say thanks to everyone on T-Nation for all the support up to the contest. It means a lot to have you all behind me, and hopefully you’ll find my thrilling tales of rehab just as exhilarating, haha.[/quote]

I think I speak for everyone here when I say that you give much more than you likely get out of this forum. The community is lucky to have guys like you contributing here, not just through your log but with your positive attitude and logical advice all around.

Here’s wishing you a speedy recovery. I expect the bodybuilding cycle will do you some good - again, citing that Dave Tate series, after so long beating himself up with constant heavy powerlifting, he marveled at how good he felt after a few weeks of that type of “pump” work.[/quote]

This.

Th3Pwnisher is one of the posters that makes this site worthwhile.

628

Ya’ll are going to make me blush.

Went to the doctor. He agrees that my knee is definitely injured. Go HMOs. I’ve at least got a referral for an MRI and an orthopedist. Should be active in 7-10 days.

629

[quote]dagill2 wrote:

[quote]ActivitiesGuy wrote:

[quote]T3hPwnisher wrote:
And I want to say thanks to everyone on T-Nation for all the support up to the contest. It means a lot to have you all behind me, and hopefully you’ll find my thrilling tales of rehab just as exhilarating, haha.[/quote]

I think I speak for everyone here when I say that you give much more than you likely get out of this forum. The community is lucky to have guys like you contributing here, not just through your log but with your positive attitude and logical advice all around.

Here’s wishing you a speedy recovery. I expect the bodybuilding cycle will do you some good - again, citing that Dave Tate series, after so long beating himself up with constant heavy powerlifting, he marveled at how good he felt after a few weeks of that type of “pump” work.[/quote]

This.

Th3Pwnisher is one of the posters that makes this site worthwhile.[/quote]
x2

Blush!

630

Shoulders

D-ring chain lateral raises
3x20

Notes: Amazingly, this isn’t my modification. The program calls for chain laterals. Really focused on not shrugging with the weight.

Seated dumbbell rear lateral raise 10lb per hand
3x20

Seated dumbbell press
6x10lbs
6x15
6x20
6x25
6x30
6x35
6x40
6x45
2x6x50
1x17x50

Notes: Programmed called for a slow build up to 4x6, but equipment limited me. I should’ve used the 105s, but I’m still a little nervous about getting them into position with my knee. If I do this again, I’ll slide a resistance band under the bench and put either end in my hand. Still, the set of 17 was a pretty decent grinder.

DB shrugs 105
2x25
2x20

General notes: Woke up at 189.6. My diet hasn’t changed too dramatically, I just cut out what little junk there was (basically an extra quest bar in the afternoon and a fiber one pumpkin bar in the morning). I think I’m just going to let my weight naturally free fall until it settles and go from there. Still going to try to maintain as much muscle mass as possible, to include training the right leg as hard as I can, but getting a little smaller and leaner won’t be the worst thing in the world. Conditioning is going to be a little tricky to figure out.

On the injury front, the swelling has reduced enough that I can actually see my kneecap again and feel some of the muscle surrounding the knee. Before, all I could feel was fluid. As a result of the reducing swelling, the knee actually feels less stable. Still no pain, and fewer instances of feeling like it’s going to slide out.

631

Chain side raises make perfect sense since the bottom of a side raise involves more of the supraspinatus. I think I’ve seen Branch Warren doing them in one of his videos.

632

[quote]dt79 wrote:
Chain side raises make perfect sense since the bottom of a side raise involves more of the supraspinatus. I think I’ve seen Branch Warren doing them in one of his videos. [/quote]

They’re definitely effective, as my medial delts were fried, haha. I’ve always been a fan of chains on a lot of isolation exercises, just because it seems to hit the muscle where it needs to be hit when it needs to be hit. Curls especially seem to fit well with them. I just need some more chains. Got a birthday coming up and probably won’t need new strongman gear for a while, might be what I do instead.

Oh yeah, and unrelated but I forgot to mention, I actually have pec DOMS from the chest day. First time I’ve felt that in years.

633

Yo T3hPwnisher, is there anyway to get faster at Farmer’s Walks? Just did a session of farmers today(its on my training log). Just asking cause I’m prepping for my upcoming strongman competition and the weight they’re using ain’t exactly heavy for me but I just can’t seem to get any faster than I am already.

634

I watched the videos but they’re taken from so far away that I can’t actually see what you’re doing at the start of the movement, which is where speed tends to be built. This video from Clint Darden is pretty helpful in my experience.

The big thing is that it’s pretty much a controlled fall.

635

[quote]T3hPwnisher wrote:
I watched the videos but they’re taken from so far away that I can’t actually see what you’re doing at the start of the movement, which is where speed tends to be built. This video from Clint Darden is pretty helpful in my experience.

The big thing is that it’s pretty much a controlled fall.[/quote]

Thanks for the video man, is there any angle which will be better for me to flim myself next time when I do farmers/tire/etc?

636

[quote]Benanything wrote:

[quote]T3hPwnisher wrote:
I watched the videos but they’re taken from so far away that I can’t actually see what you’re doing at the start of the movement, which is where speed tends to be built. This video from Clint Darden is pretty helpful in my experience.

The big thing is that it’s pretty much a controlled fall.[/quote]

Thanks for the video man, is there any angle which will be better for me to flim myself next time when I do farmers/tire/etc?[/quote]

I tend to film the start of the farmer’s rather than the end of it, because there’s not a whole lot that happens at the latter versus the former. However, where you film your videos is dependent on what you’re trying to get out of them, and if you need to watch how you’re finishing on farmer’s, keep doing that.

637

Woke up at 190.0. Swelling of knee continues to reduce, ROM is improving slightly, and I’m actually experiencing a slight amount of pain when I walk, which is most likely due to the fact that the knee mobility has improved enough that the knee is actually MOVING when I walk, and I’m running into certain damaged parts of the knee.

Through experimenting, I have discovered I can still squat through a partial ROM as long as I move smoothly. I’m thinking of doing some very high box squats for a few hundred reps on my leg day, along with some good mornings and whatever else I can get away with. From what I’ve been reading, maintaining leg mass is going to be pretty crucial toward the rehab process, regardless of whatever sort of knee injury I have.

638

Hate to hear that about your knee, hope you heal up soon bud.

639

[quote]T3hPwnisher wrote:
Woke up at 190.0. Swelling of knee continues to reduce, ROM is improving slightly, and I’m actually experiencing a slight amount of pain when I walk, which is most likely due to the fact that the knee mobility has improved enough that the knee is actually MOVING when I walk, and I’m running into certain damaged parts of the knee.

Through experimenting, I have discovered I can still squat through a partial ROM as long as I move smoothly. I’m thinking of doing some very high box squats for a few hundred reps on my leg day, along with some good mornings and whatever else I can get away with. From what I’ve been reading, maintaining leg mass is going to be pretty crucial toward the rehab process, regardless of whatever sort of knee injury I have.[/quote]

I sustained a pretty nasty quad injury to my right leg a little over a year ago from trying to put down a 500lb deadlift like an asshole. I basically shrugged it and hurled it down to the floor (or tried to) after repping the shit out of it. Basically thought my femur exploded but it turned out to be fine minus taking a chunk out of my right VMO.

ATM the tissue right above my right knee is still pretty numb and the muscle is probably notably weaker than ever before, but exactly as you will do, I employed some high rep work as often as I could and went back to work as soon as I could to facilitate function or just fucking move because FUCK being bed ridden.

Just sharing my nasty story in hopes that you will feel less alienated with your current situation and get your spirits up, although you seem pretty fuckin rambo about it like you do with most things hahaha.

640

Evolv: Thanks man. I’m prepping for the worst but hoping for the best. I needed an off season, and this was definitely one way to get one, haha.

Vinny: That’s awesome contribution, and it means a lot to hear from others that have suffered similar injuries. I’ve been trying to read/learn as much as I can without mindfucking myself too much over the matter. The hardest thing is going to be to not push myself too quickly and let things heal as needed, but like you noted, there’s always a way to do something.

One of my favorite training stories from Dave Tate was about Chuck Vogelpohl at Westside. Apparently, one day, he came limping into the gym with both legs wrapped up in ace banadges from ankle to hip, looking like candy canes. He had torn both of his hamstrings playing football the day prior. He limped his way over to the lat pulldown machine so that he could get in an extra upper back workout that day, and no one bothered to question it. That was just Chuck. He also had gotten into 2 separate car accidents on the way to training one time and still made it in.

Then, you’ve got guys like Brandon Lilly, who fractured both of his knees and was back to full poundages within a year.

So many other stories out there of people overcoming horrific injuries that I know that I’ve got nothing to worry about. It sucks I got hurt, but it happens, and I’m glad it happened in a contest on a 775lb yoke versus tripping on a curb or playing soccer at a company picnic or something, haha.

Thanks for the support all. I’m looking forward to chronicling my recovery.