Dude, the obvious cure for this problem is heavy back squats and milk…
Hope you are feeling better, keep us posted bud.
I typically follow the advice of the vids that Wendler posts in his log at Elitefts; apparently heavy squats and milk can cure cancer and I shouldn’t go anywhere that I can’t stay Paleo
10/26
Short Warmup
OH Press up to 155 for a couple sets of 5 then a few 8s at 135
Single Arm Jerk up to 85x5 each arm
Pullups 25 reps
Single Arm Pulldown 4x8
Fat Bar Curl 4x8
We’ll see how I feel tomorrow morning I guess; this is feeling more and more like a pulled intercostal or a bruised rib but I’m no doctor (although I do play one on TV)
PS: Went and saw Zombieland over the weekend; HILARIOUS and highly recommended
First workout in two weeks; lots of machine crap and some sled dragging
We’ll see if I get a flare up I guess; kind of in this holding patter where the doctors are pretty sure it isn’t a blood clot but they aren’t really sure what to make of it
Considering my gym work was pretty soft i’m wiped out; gotta get back in a rhythm again even if it’s just doing cardio every day or something like that
Deck of Cards work with pushups and prisoner squats
Little flare up in my side this morning but it’s mostly gone as I type (7pm) so i’m pretty happy about it
Going to keep plugging away and get back in the groove and see what happens. Lots of upper body and Not sure how to train the lower body since i’m pretty sure squats/deadlifts are all but out. Lots of sled dragging in my future?
Looks like lifting going to be all upper body; it works since my upper body really needs to catch up to my legs.
11/9
Some prehab work and roller
Rowing intervals 30s on 30s off x12 then a couple 30s bursts with a few minutes rest; prob 20 mins total?
Seriously the 4th time i’ve tried to log this; my dam internet keeps cutting out
11/21
Box Squat to 315x5
Yoke/Farmers/Sled medleyx2
-360 yoke/202 farmers/3 plates
-450 yoke/202 farmers/3 plates medley
Farmer Hold for Time; 292x15s 292x20s
Circuitx4
-Zercher 225x10
-BW Squatx10
-Side Bend x10+10
11/22
Turkish Getup 20x5+5 40x5+5
Complex x4 (40kg)
-Snatch RDLx6
-Snatch Grip Rowx6
-Hang Snatchx6
-Front Sqtx6
-Pressx6
-Back Sqtx6
-GMx6
Turkish Get Up 45x5+5 (naked BB) then 40kg barbell x1+1
I’d call that a successful test of my healing; 5 weeks to the day since I wrecked my insides. There’s some lingering pain but it’s about a 1 on a 10pt scale. Weight came down three pounds to 212; I did low carb days every day since I got hurt except for two indiscretions with doughnuts at work. I also cut out a meal at work so I was only having three meals during the day rather than my usual 4.
Regarding “training”: I did some Tabata-ish rowing work because that was the only thing that didn’t hurt. I did 10 mins steady state row followed by 5 mins of Tabata followed by another 10 mins of steady state. Also climbed the steps at Red Rocks a couple times for a little variety.
Have to admit i’m now a huge believer in acupuncture; I did one treatment a week for three weeks. That’s about it as far as rehab work. Very impressed by the rapid improvement using the eastern medicine.
Full go for the rest of the year and starting to figure out competitions for 2010. Anyone have suggestions for great comps (Strongman or Highland Games)? March is already booked up with the Arnold and SoCal’s Strongest.
11/25
Re-did week 1 of the Coan/Phillipi DL routine (supposed to be 385x2 but I went to 405x2 to feel it); muscles are stiff as hell but nothing major wrong so I get to restart the program
Now i’m packing some massive bloat from dinner and looking forward to a PR dump in the morning
11/28
Snatch; 50kg for some hang/power/full to get loose with a few sets of single arm for shnits and giggles
Rev Hypers 2x12
Turkish Getup barbellx1+1 barbell+10sx1+1 40kgx1+1 40kgx1+1
Yoke nakedx2 360x60ft 450x60ft 540x60ft 630x50ft+10ft (dropped it right at the end)
-Tried yoke walk with the yoke held overhead and just about killed myself; When I dropped it I felt the wind from the bar brush my face. Pretty sure getting whacked in the face with 200lb bar after dropping it does not do wonders for my burgeoning modeling career
Farmers + Tire Carry medley
-200 farmers + 350ish tire
-250 farmers + 350ish tire (didn’t finish; need work carry that damn thing)
Low Box Squat 135x10 185x10 225 5x10
Pullups 3x5
Seated Row + Cable Crunch supersets 4 rounds
11/29-Recovery/Fitness
Clean Complex (used the axle instead of normal barbell; forearms and bi’s are smoked) 40kgx2 50kgx2
-RDLx6
-Rowx6
-Cleanx6
-F Sqtx6
-Pressx6
-B Sqtx6
-GMx6
Upper Back 5 sets
Reverse Hypers 2x20
Using the axle for complexes SUCKED but I think it’ll be a good way to get used to the axle again and help my grip and my forearm strength. I’m adding 5 sets of upper back at EVERY workout because it’s such a weak spot for me.
FIlthy thought for the day: Could I devise a log complex?
11/30
Log Rack Jerk nakedx5 140x5 180x3 180x3 210x3 230x3 250x1 (PR?)
-I think there’s more there but that’s a good start to winter training
DB Floor Press 55x10 70x12 80x12 80x15 (fail)
Wide Grip Cable Row 4x10 (last set smoked me)
Cambered Bar Bent Over Row 4x10
Sissy Pullups 3x12 supersetted with Roman Chair abs 3x12
I got an idea for a log complex from Smitty and the Diesel Crew to try; not sure if it’ll help the event but it’ll definitely hurt! I think i’ve been curling when I pick up farmers because my biceps have been sore as hell since Saturday. Gotta fix that shit; no bicep tears for this puppy
12/2
Box Squat + Bands 8x3 225+Strong Bands
Banded Pin GM 5x5 I think 135 or 185 plus strong bands?
Bunch of upper back work and abs
12/5 D-Day
Some rolling snatches and shit to get warm
DL (thanks to Monopoly for the music AND for lifting in a singlet)
135xsome 225xless 315xfewer 365x2 405x1 455x1 495x1 545x0 (glued to the floor) 525x1 (30lb PR)
Log Clean and Jerk (felt like my first time at the rodeo) did some triples at 220; back was smoked
Some upper back and leg work
-My fricking hip flexor scared the shit out of me; it popped so loud I thought it ripped off the damn bone.
So hip flexor update; it hurts like hell
Good news is its only bothered by lunges; everything else is kosher thusfar
12/16
Roller/Rev Hypers/Short warmup
Pwr Clean lots of warmup sets and complexes then 6x3 100kg
-form was shit but the weight feels light so that’s always nice
Zercher Squat 135x10 185x10 225x8 225x10
Step Up 135x10 185x10 205x10 205x10
Cable Crunch 4x10
Admittedly a lot of BSing spotting and weight changing for guys squatting but a good way to get back in after a pretty long layoff
Once we get rolling i’ll outline our training plans as well as how i’m supplementing (as always budget-limited); writing is down is the only way to keep that shit straight!
12/17 Quick RE Upper
Hyper/Roller/Fire Hydrant/Rotator Cuff Warmup
Single Arm DB Push Press 35x10+10 60x10+10 70x10+10 70x10+10
Dipsx50
Chinsx50
Neckx180
12/19
Axle Clean and Jerk up to 100kgx2 (i’ve really lost some grip strength)
DB Single Arm Press 75x100 (rotating arms; no real method but to finish)
Some Upper Back stuff
Sled Drags for 4 or 5 trips of 120ish ft
We wanted to do more but had absolutely NO gas left after the 100 rep set.
The 100 reps of single arm OH press hurt; Monopoly did 100x100 and took half the skin off his shoulders. Mine are really stiff and I’m ever so curious how tomorrow morning is going to feel.
Ok so the shoulders hurt like hell when I woke up but a contrast shower and some band stretching had them feeling decent by the end of the day
12/20 (Decided to hit the local HS for a little running)
Med Ball Tempo x600yds
Felt really good so I threw the spikes on for fun; these weren’t max but they weren’t far off
10ydx4
20ydx3
30ydx1
Good long stretch
Spikes felt good on the grass; need another contrast shower as the legs will be hurting in the morning
Weighing 221; apparently the 5-6 weeks of light/no training tacked some LBs on me
12/21
Decline Bench 135xwhatever 185x6 (add foam) 225x6 245x3 275x2
Floor Lockout 135x5 225x6 275x5 315x3 + long hold
Machine Row + Chest Fly Superset 3x12 each with drop set on last set
Barbell Rollouts 3x10
I’m a hot mess right now
12/22
Light Viking Press x50
Dips x50
Chins x50
Neck x120
Scarecrow 3x12
12/23
Clean up to 100kg for a couple triples
-form is coming back
Free Sqt 135x8 225x8 275x8 (really felt like shit) added box 315x5 315x5
-felt like shit out of the hole
GM off pins up to 275x5
Step Ups 3x10
Rev Hypers 2x20 1x10 (big swing)
Lacking a little direction right now but that’s to be expected this time of year. Spending the holidays writing out some goals and things to get my head back into training. I feel like i’ve been a little distant with everyone since I got hurt and haven’t really gotten back into the groove with my partners and getting ready for 2010. Nothing to do but put in the time and work and everything will come back together.
12/26
Rev Hypers/Roller/YWLT Warmup
Log Clean 180x5 224x3 224x3 246x3 246x3 (with a horrendous jerk miss) 220x a bunch (no idea how many but enough to suck)
Farmers Holds for Time 200x30s 290x15s 340xa few sec (tore an inch of skin off the palm on my L hand)
RDL from Deficit 135x10 (snatch grip) 225x8 315x6 315x6
Low Zercher Squat 135x8 135x8 185x8 185x8 185x8
Abs and Upper Back work
That liquid bandaid stuff works wonders but it dure does burn when it goes on
12/27; Core/Recovery
Roller/Parisi Warmup/Stretch
Russian Twist 5x10
Back Hypers x10 1 platex10 2platesx10 x15 x15
Pulldown 4x12
Incline Crunch w/25 lb plate x15 x15 x15
Roman Chair Crunch 3x10
Heavy Reverse Hypers x12 x12 x20