T Nation

Becoming Jackie Moon! (JMaier31)

strength
performance
t-ransformation2018
bodybuilding
t-ransformation2019

#3533

1.12.19

Woke at 234.8 lbs thanks to three days in a row of starving. At night I find myself with more calories to eat to hit my goal of 3000 but I choose to suffer for the sake of progressing faster. I ate 2243, 2022, and 2274 over the last three days. I’ve almost shaved an entire day of calories off my week!

Conditioning

2 LAP DYNAMIC WARM UP

AIR RUNNER FARTLEK
run/walk
30/30/20/20/10, rest 2:10, repeat for three total rounds (no rest after round three).

9:50, 98 cals, 0.88 mi

I came up a little short compared to Monday’s session but just barely (102 cals & 0.92 mi). I’ll take it.

I’ve been looking through 5/3/1 Forever and I like Jim’s running suggestions. I might start doing those on the Air Runner.


#3534

Carbs! I looked at my carb totals for the past three days and it’s been under 200g every day. That’s low carb for me.

Well, I made up for it tonight. My wife made vegan banana bread and it’s delicious. I’ve supposedly eaten 340g of carbs and stayed under my 3000 calories for the day. Man, I’ve been craving that bread tonight. My workout should be good tomorrow!


#3535

1.13.19

Woke at 233.8 lbs.

Training

WARM UP
Jog 1/4 mile + some of the stretches from the Limber 11

HANG POWER SNATCH
115 x 3 high pulls + 3 power snatch
125 x 3
135 x 3
145 x 3

HANG SGHP
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
215 x 3
225 x 3

PULL UPS
10, 8
I had a mirror right in front of me and I saw that my right shoulder elevates drastically on pulls ups. I couldn’t stop it and it annoyed me so I quit doing them.
superset with
PLATE CRUNCH
45 x 12
45 x 10 x 2 sets

LAT PULL DOWN
140 x 10 (1.5 reps, double contraction)
180 x 7 + 7 top half

THAT UPPER BACK THING @losthog SHARED
aka SHIRLEY ROW
70 x 15
85 x 15

INCLINE REV DB FLY
10s x 15 x 3 sets

REV CABLE CURL (350 SET)
60 x 35, 11-2-2

Training Notes
I trained at a different Y today and it has mirrors in front of several of the racks. I noticed that I immediately lean to the right on lower body movements — even on the hang power snatch I could see the shift. My left side is clearly not pulling (or in this case, pushing) it’s weight. I don’t really know what to do about it. I’m pretty certain is a coping mechanism for the pain I feel. I’ve shared before that my pre-surgery MRI’s showed muscle atrophy in the affected area. I’m pretty sure the same thing is happening again. I was getting close to writing out a 5/3/1 program but it’s probably not a good idea to exacerbate an imbalance like that. Dang.


#3536

I call that move the Shirley Row. After David Shirley ex-pro powerlifter here in Arkansas. He claims it is his move. I’ll call it by his name :joy:


#3537

I am starting to use some machine to help me with my weak leg.


#3538

Works for me. I just need a name for reference in my training log. Shirley Row it is.


#3539

I’ve been doing single leg work for quite a while and I don’t notice a big difference between legs. It was very obvious today though. It was kind of surprising. I wasn’t even feeling any pain.


#3540

You need a good sports PT. Looking up one on clinical athlete, that’s close to you, would be a good idea. Trying to fix these shifts on your own is very difficult.


#3541

my left leg is slow and still a bit weaker but slow. It just won’t go as fast as the right. I still can’t jog/run and my ankle ROM is also a bit short.


#3542

I just looked back at my videos from June when I finished SGSS and hit my PRs. No shift during squat or Deadlift. If there is any movement then I actually drift a hair to the left. My left leg has always been stronger. I think it’s from jumping in basketball and being my plant leg when I was pitching.

This seems to point to the injury in my hip more than anything. The good news is that there isn’t a new problem and fixing my hip should take care of the imbalance.

From what I can find on the internet it seems that my inability to keep my right scapula depressed during a pull up could be caused by a weak lower trap. I know if a couple exercises that I can do to address that.


#3543

Could this and your shoulder pain be linked?


#3544

I was wondering the same thing. I think I’ve always had a bit of a discrepancy but it was bad today. I guess it’s the first time I’ve been in front of a mirror while training in a while. It’s highly possible that it’s part of the cause or a result of my biceps tendon problem.

I’m probably crazy but if I end up heading down the road of hip surgery again then I’ll have shoulder surgery as well. I still need to talk to the doctors and a physical therapist to see if I’ve lost my mind. It seems doable to me though. I’d have the hip surgery first and then have the shoulder done three weeks later when I’m off crutches.

Two surgeries, one recovery. I’ll look pathetic when it’s over but I think it’s better than spreading them out and being on the shelf for eight months. Doing them together would only have me out for four months.


#3545

That sounds like a great idea, just get a green light from your doctor/PT.
Regarding looking like shit afterwards; if it helps you you’ll look better than when you go in a year after you do it. You’ll gain the muscle back quickly and with less/no pain you’ll be able to train harder and with less limitations.

Whatever you decide to do I hope it helps with your hip and shoulder/bicep tendon


#3546

The human body bounces back quickly. Hell, I was released in mid-March last year. My left leg was skinny. Three months later I set PRs on the squat and deadlift in the same day.

I always train what’s healthy when I’m recovering from an injury. If I actually end up needing both surgeries and I follow through with my plan then I might not be able to train anything for awhile. That’ll be weird.


#3547

Exactly, it’s amazing

Well, calves and neck can never be thick enough. Also, I’m pretty sure having a bit longer breaks once in a while most likely won’t kill you :wink:


#3548

I’m catching up on your log since I’ve been out of the loop for a few months, and I feel for you with the hip and shoulder issues you’re dealing with. You’re handling it better than I did with my knee and shoulder, which was to stop going to the gym completely for 2 and a half months, so you can feel good about that. :slight_smile: I’m bad about going all or nothing, and it looks like you’ve gotten really good about working what you can, when some body part doesn’t want to cooperate, which is definitely a better way to go.

It looks like you might have to bite the bullet and get the surgeries, but you’ll definitely be better off down the road, and you’ve already demonstrated the ability to defer instant gratification for long term goals, and to do what it takes to recover properly.


#3549

Welcome back, @OTHSteve! Man, I feel bad for anyone who takes time off from here and tries to catch up on my log :smile:. I use this for mental health as much as anything and there’s been a lot of stress coming out lately.

All good now though!

I appreciate the comments. It’s not easy. I have a lot of days where I think “Screw it. I’m going to do what I want.” Somehow I’m able to hold back. Pain is a good teacher. I know that the body protects pain so if I try to train through it I could create new problems. Yesterday is a good example of that - doing a high pull with 155 lbs and seeing my weight shift to the right was eye opening.


#3550

Last week I learned that my hip still cannot tolerate sumo deadlifts for any sort of reps. I’ll only be busting that out on the platform from now on. Conventional or squat-stance deadlifts for me from now on.


#3551

1.14.19

Woke at 235.6 lbs. I was a little disappointed to see a jump but I lost seven pounds in five days. That’s not real weight loss. I think the increase was just filling up my glycogen stores with normal eating for a day.

5/3/1 Bodybuild the Upper/Athlete the Lower Trial Run

Modified for my injuries, of course

2 LAP DYNAMIC WARM UP

AIR RUNNER FARTLEKS (RUN/WALK)
30/30, 20/20, 10, rest 2:10, repeat for 3 rounds
9:50, 100 cals, 0.90 miles (missed my best performance by 2 cals and .02 miles!)

OHP (5’s PRO)
bar x 10
95 x 5
110 x 5
125 x 5

OHP FSL
95 x 10 x 2 sets
switch to
DB OHP FSLish
30’s x 10 x 3 sets
OHP kind of hurts my shoulder. I might switch this to all DB OHP or just do the FSL with DB’s. It’ll take some trial and error to feel out the weights.

ASSISTANCE (3 ROUNDS)
Push, Pull, Single-Leg, and Core for 25-50 reps

NEUTRAL PULL UPS
BW x 6

PUSH UPS
BW x 10

SIDE TO SIDES
10 ea side

WALKING LUNGES
BW x 10 ea

I ran this as a slow circuit. I wasn’t pushing for time but it definitely kept my heart rate up and the breathing rapid. I started out with the plan to do five rounds but then I realized the program calls for 25-50 reps today so I called it early. It’s the first day/week and there’s no need to max everything out. This template will have me doing push, pull, single leg, and core on every training day so we’ll see how that plays out.

I can’t follow the program to a T because I don’t have a prowler or sled. Monday and Thursday calls for running a total of 1600m. I’m going to continue to do my 30/20/10 Fartlek intervals. Tuesday has prowler conditioning and Friday is sled conditioning. It’s too bad I have no way to mimic those. I thought about loaded carries but it’s not the same for really any part of the body.

Anyone have any ideas?


Well, @littlesleeper, I couldn’t resist. I’ll be doing reverse lunges instead of squats and leg press instead of single leg work on the lower body days. I might try rack pulls in lieu of deadlifts but I’m not sure if that will work out. I don’t want to do them if I’m going to be leaning hard to the right. My other choice would just be barbell rows to force some low back work. I’ve also thought about a 45* back extension with barbell row at the top.

I’ve seen a movement where it’s basically a deadlift with a row but I can’t think of the name right now. I’m sure someone around here can help me out. That could be an option since my rowing strength would limit the weight.

And another option could be my high pulls. I’m about to bust out the scratch paper and put together the rest of the week and I really don’t want to forget about those. They’ll either find their way in as pulling assistance or they’ll be the main lift.


#3552

I think it’s called deadlift row, Brian Alsruhe has a video of all kinds of row and I think he has it in there.
Looks like a good program you’re trying to put together.
I think BB rows could be a good thing.
DB press after the BB OHP would be good too.

For Prowler… just push the patrol car around :slight_smile:
doesn’t Jim have any suggestions if you don’t have a prowler?