The Road Back

Training Powerlifting
1

Hi everyone, I’ve been a lurker on T-Nation for about a year, trying to take in as much knowledge as I can for what I’m going to do.

2 and a half years ago I was in a car accident and fractured my spine. I was bed ridden for 3 months, in a chair for another 4 and have just completed 22 months of rehab and I have been declared ‘fit’ and I’m now looking to get back to where I was all that time ago.

The accident meant I had to leave university for 2 years and give up my passion, rugby. Now that I am fit I want to get back to playing and I held a ball for the first time in 31 months just yesterday.

I have returned to uni and we’re just coming up to the Christmas break which gives me 4 uninteruppted weeks to start getting back to form. At this moment in time I am just looking to get back to a decent level of aerobic fitness, the strength side of things I will work on when I can walk up some stairs without being out of breathe at the top.

Mostly I will use the rowing machine for fitness because there is still some compression on the spinal cord that causes my legs to cramp when running, the back pain caused by this is managed by cortisone injections and may never go away, the cramps will hopefully subside as I get fitter.

Before my injury I was about 240lbs at 5ft 9in. I am currently 265lbs so could stand to loose some of the excess. My diet is rubbish at the moment, I use coursework as an excuse I think food has taken over as my release from pressure when I just used to go to the gym or throw a ball about with some mates.

I have spoken to my rugby coach and he is naturally cautious, we have pencilled in a ‘return date’ of Wednesday 30th January.

Sorry for the long post. I have no doubt I have rambled at some point, I think this is the longest thing I have written in 2 years!

I’ll post some more stuff about my plans latter, its 12.12am and I have 9am lectures.

Prop

I was going to put up my personal records for squat, bench and deadlift but these records mean nothing now.

2

I’ve just got back from signing up to the gym, also had another meeting with my coach, going to my first training session on Monday night, there is a game on Sunday so it will just be a light skills/recovery session.

I’m of the mindset that right now general fitness is more important than strenght, things will move along quicker if I lose 30 odd pounds instead of adding that to my total, maybe it is possible to do both. Will muscle memory allow me to get to my previous level quickly?

First proper visit to the gym will be tomorrow, I will aim to do 30 minutes on the rowing machine in total, it may mean having to split it up but I would like to do it in one go. I have a rowing program next to me that I will type up later on.

3

I’ve been looking at some programmes and came across some Sheiko stuff on Elitefts. In particular Programme #29 caught my eye, the name “Trainings of arresters in the preparatory period” sounds just what I’m looking for and being a 4 week programme it is the sort of length I had in mind. Here’s the link: http://www.elitefts.com/documents/Sheiko29.htm

Like a lot of programmes that focus on the big 3 the weights used are based on a percentage of your current 1RM for each lift. So today I went to the gym with my mate who kindly offered to be my spotter/ambulance caller.

I’m was quite nervous getting under the bar after so long, I had no idea what to expect. Squats were first and the 2 sets with just the bar felt ok, my flexibility isn’t what it was so I had difficulty making depth. I went through a good warm up, and started to lower the reps when I got to 100kg. My first set of 3 was a complete mess, I missed depth on the 1st rep, turned the second rep into a good morning and after a fairly decent 3rd rep nearly didn’t rack the bar properly. I took some time out and got my head together. The second set of 3 was much better. After that I hit a rhythm and it almost felt as if I had never missed a days training.

Squats
2x15 20kg (44lbs)
2x10 60kg (132lbs)
1x5 80kg (176lbs)
2x3 100kg (220lbs)
1x3 120kg (264lbs)
1x2 140kg (308lbs)
1x1 160kg (352lbs) Hard
1x1 180kg (396lbs) Harder Still
1x1 190kg (418lbs)

I was already to go finish here but Rich wouldn’t let me, when I told him I wanted to be careful he says “Don’t give me that shit, are you going to be careful for the rest of your life”

1x1 200kg (440lbs)

Now this nearly killed me, when I got in the hole my head felt it was going to pop off, as I got half way up I felt blood trickle out of my nose, thats never happened before. I racked the bar and collapsed (apparently with this stupid big grin on my face). I remember the first time I got 200kg, I was stuck on 197.5kg for about 6 months, it really was a psychological barrier.

Unfortunately bench was no where near as exciting…

Bench
2x20 20kg (44lbs)
1x15 40kg (88lbs)
1x10 60kg (132lbs)
1x5 80kg (176lbs)
1x2 100kg (220lbs)
1x1 115kg (253lbs)
1x1 120kg (264lbs)
1x1 125kg (275lbs) Surprisingly good
1x1 130kg (286lbs) Really struggled to lock this out.

I’m happy with my bench, although after 125kg went up well I was hoping for a bit more. My lockout has always been weak and it always hits quickly, I can look in complete control and then I just get stuck 4 inches from lockout.

I want to start lifting on Monday so it means I may not try a 1RM for deads, historically my squats have been 10-20kg better so I think I will take my 1RM as 180kg (396lbs).

As for the fitness I have got a programme that will give lots of variety and allows for the occasional lack of time that we all get every now and then. I have a choice of 30 workouts, depending on the length and intensity of the work out.

20 Minute Fitness Programme, 3-5 Sessions per Week
Light Medium Hard
1 1 x 20’ 20spm 1 x 20’ 22spm 1 x 20’ 24spm
2 2 x 8’ 22spm 2 x 8’ 23spm 2 x 8’ 24spm
3 1 x 20’ 20spm 1 x 20’ 22spm 1 x 20’ 24spm
4 2 x 8’ 22spm 2 x 8’ 23spm 1 x 20’ 24spm
5 1 x 20’ 18-20spm 1 x 20’ 18-20spm 1 x 20’ 18-20spm

40 Minute Fitness Programme, 3-5 Sessions per Week
Light Medium Heavy
1 1 x 30’ 18spm 1 x 30’ 20spm 1 x 30’ 22spm
2 3 x 10’ 20spm 3 x 10’ 22spm 3 x 10’ 24spm
3 2 x 15’ 20spm 2 x 15’ 22spm 2 x 15’ 24spm
4 3 x 10’ 22spm 3 x 10’ 23spm 3 x 10’ 24spm
5 1 x 30’ 18spm 1 x 40’ 18spm 1 x 40’ 20spm

Session 4 and 5 for both the 20 and 40 minute programmes are lighter sessions.

Another long post.

4

I have a big piece of group coursework in for Wednesday and was told to day the other 3 in my group won’t be around this weekend. Meaning the Monday and Tuesday are going to be very very busy. With this in mind I went to the gym today.

Week 1 Day 1

Bench
1x5 65kg (143lbs)
2x4 77.5kg (170.5lbs)
2x3 90kg (198lbs)
5x5 97.5kg (214.5lbs)

Last couple of reps for my last set were slow, didn’t struggle but there was a definite drop in speed.

Squats
1x5 100kg (220lbs)
2x5 120kg (264lbs)
5x5 140kg (308lbs)

Sore from yesterday but blew through these sets.

Bench
1x5 65kg (143lbs)
1x5 77.5kg (170.5lbs)
4x4 90kg (198lbs)

My wrists were really taking a beating by the end of this. Last set was difficult but my form held.

Flies
5x10 20kg (44lbs)

Wasn’t sure what weight to use so lumped for 20kg. It was a good choice, the last 3 reps on the final set were killers. Could just about scratch my nose afterwards.

Bent Leg Good Mornings
5x10 60kg (132lbs)

Never done GM’s before so picked a light weight. First set was a bit dodgy but improved lots with each set. Will definitely be putting the weight up.

It has been a long time since I have done any training with this volume. In fact I don’t think I have ever done 21 sets for chest in a session ever. There was no real soreness from maxing yesterday, i’ve always had decent recovery which I think will help lots with all this volume.

As a note, all my lift are done with no lifting gear, that includes belts, knee wraps and wrist wraps.

Will get my first cardio session in tomorrow although it may be quite late on since I will be staying up to watch the Hatton Mayweather fight that doesn’t start here until 3am.

Also weighed myself today, came in at 263lbs. I will try and get a couple of photos up when I go home for Christmas, no camera here.

5

First session on the rowing machine today. It didn’t start well when my ipod didn’t work and I was left listening to some shocking hip hop bollocks.

I did a 3 minute warm up on the stationary bike, followed by some mobility stuff and streches.

The session itself was 30 minutes aiming for around 18spm (strokes per minute), I struggled to get this low to start with, it seemed very slow but after 15 minutes I was glad for it. Here are the final readouts:

1x30’
Distance - 6189m
Average 500m split - 2:26.5
Average Watt/stroke - 114

I don’t think thats too bad. I was inside 40’ for 8km which is a decent pace for someone who doesn’t row.

The cool down was very much like the warm up.

6

I had my first rugby training session today, went really well. Some of the skills came back quickly. My game awareness at the minute is rubbush, I was running around like a headless chicken. Its good to be back, I think its training I missed the most.

Today is my second day, day 3 will be on thursday hopefully. I’m away for the weekend but when I get back I hope to get into a Monday, Wednesday, Friday routine for weights.

Week 1 Day 2

Deadlifts to Knees
1x3 90kg (198lbs)
1x3 107.5kg (236.5lbs)
2x3 125kg (275lbs)
4x3 135kg (297lbs)

There was a 1 second hold at the top of each rep. I’ve never done these before and got some funny looks from people. These people then went on to quater squat 100kg and got some funny looks from me.

Incline Bench
4x6 70kg (154lbs)

These were explosive. I think the weight might have been a bit light.

Dips
3x5 BW (263lbs)

These really hurt my shoulders, I’ve never had that before, my extra weight could be the reason. Need to look for an alternative.

Rack Pulls
1x4 100kg (220lbs)
1x4 117.5kg (258.5lbs)
2x4 135kg (297lbs)
4x3 152.5kg (335.5lbs)

These started in line with me knee, I tried to do them explosively as possible. Once or twice the technique wasn’t quite right. Again an enjoyable exercise although my hands are a bit sore.

7

Originally I was not to make my comeback appearance until 30th January. But a series of injuries at Monday night training plus a combination of people going home for Christmas and it not being a must win game I found myslef starting for the 3rd team today.

Played 45-50 minutes and loved every minute of it, even thought everything hurts. I had forgotten what it feels like in a scrum. My plan for the day was to get the set pieces right. Don’t go back in the scrum and lift well plus body positions in the 1st phase. Anything I did around the park after that would be a bonus.

The ice bath after was a killer!

Also got my courswork handed in, so its finally starting to feel like the festive period.

To celebrate I have day 3 tomorrow. Should blast the soreness.

8

Brother,

Similar to you, I had 2 broken vertebrae and it took me over 5 years to come back. Back in those days there was no knowledge of atrophied posterior chain, GHR machines or reverse hypers.

When the back gives out the link between the back, glutes and hamstrings is lost. Some parts are stronger and others are too weak to pull their own load. Also the endurance of the muscles has decreased and needs to be regained.

Best advice I can give you is to start swimming and getting that posterior chain working on a low impact endurance way. Become good friends with the reverse hyper machine (see where they have one near your area). Think of it as your “introduction” to posterior chain endurance.

Good luck with the coming back and become your own coach. Listen to your body!

9

Week 1 Day 3

Bench
1x5 65kg (143lbs)
1x5 77.5kg (170.5lbs)
1x4 90kg (198lbs)
2x3 97.5kg (214.5lb)
2x2 105kg (231lbs)
2x3 97.5kg (214.5lbs)
1x4 90kg (198lbs)
1x6 77.5kg (170.5lbs)
1x8 65kg (143lbs)

Flies
5x10 20kg (44lbs)

Squats
1x5 100kg (220lbs)
1x4 120kg (264lbs)
2x3 140kg (308lbs)
5x3 150kg (330lbs)

Good Mornings
5x5 60kg (132lbs)

A lot of benching today. My shoulders and neck were sore from yesterday but seem looser now.

Looking forward to the weekend and not having to think about work and will be ready for week 2 starting on Monday.

10

[quote]sawadeekrob wrote:
Brother,

Similar to you, I had 2 broken vertebrae and it took me over 5 years to come back. Back in those days there was no knowledge of atrophied posterior chain, GHR machines or reverse hypers.

When the back gives out the link between the back, glutes and hamstrings is lost. Some parts are stronger and others are too weak to pull their own load. Also the endurance of the muscles has decreased and needs to be regained.

Best advice I can give you is to start swimming and getting that posterior chain working on a low impact endurance way. Become good friends with the reverse hyper machine (see where they have one near your area). Think of it as your “introduction” to posterior chain endurance.

Good luck with the coming back and become your own coach. Listen to your body![/quote]

Hey man, thanks for dropping by. I’ve read articles about how good the reverse hyper can be for back problems. We have one at uni but the gym I go to at home doesn’t have one. It will be 4 weeks until I go back.

I was thinking about swimming. Its been a while. I will think about swapping in a swim session for a rowing session.

11

Week 2 Day 1

Squats
1x5 100kg (220lbs)
1x4 120kg (264lbs)
2x3 140kg (308lbs)
5x2 160kg (352lbs)

Bench
1x5 65kg (143lbs)
1x4 77.5kg (170.5lbs)
2x2 90kg (198lbs)
5x3 160kg (352lbs)

Flies
5x10 20kg (44lbs)

Wanted to use 22.5kg but couldn’t find any dumbells.

Pushups

5x10 Bodyweight
Week 2 Day 1 17/12/2007

Squats

2x3 100kg (220lbs)
2x3 120kg (264lbs)
2x4 150kg (330lbs)

The programme says to do front squats but I have never done them before. I tried it out with 60kg but it was horrible so I swapped them for squats. Did thin of swapping them for Westside style box squats since the total number of sets are around the same and so are the percentages, but I couldn’t get a box.

Good Mornings

5x5 70kg (154lbs)

A long session, felt strong throughout, I thought the bench would have been a lot harder than it was.

12

Week 2 Day 2

Deadlift to Knees

1x3 90kg (198lbs)
1x3 107.5kg (236.5lbs)
2x3 125kg (275lbs)
2x4 135kg (297lbs)

Bench

1x6 65kg (143lbs)
2x6 77.5kg (170.5lbs)
4x6 85kg (187lbs)

Flies

5x10 20kg (44lbs)

Rack Pulls

1x4 100kg (220lbs)
1x4 117.5kg (258.5lbs)
2x4 135kg (297lbs)
4x4 145kg (319lbs)

So far so good.