T Nation

Better Than Yesterday

06Jan22

Pullups
BWx6,5,5,4,4

Incline Curls SS w/ LTE

BB Curls SSw/ Single arm extensions

30 minutes on the bike

Sweet arm pump tonight…

07Jan22

Deadlift
315x4
330x4
345x4
310x4
310x4
310x4

Press
80x8
85x8
90x8
85x8
85x8

BB Split Squat
115x10
125x10
135x10
130x10

My shoulders are finally starting to feel better. There was hardly any pain in the right one today, and the left one started feeling much better after it was very warmed up. I’m not going to really start pushing the press yet, but hopefully soon.

All of this was done after shoveling snow for two hours, like a lot of people today. I’m counting that as my cardio. Headed to massage therapy for some maintenance.

08Jan22

Pullups
Band assisted x 12,10,9,7,6

Ab Rollouts
Hanging Knee raises

HIIT on the bike

I guess this pullup thing inadvertently turned into an HLM-type setup. I’ll try it this way for a bit and see if it works.

I still hate training abs, so I’m trying to force myself. I certainly don’t need a six-pack, but I shouldn’t be avoiding things just because I don’t enjoy them.

10Jan22

So I started my workout with squats. Warmups felt great. I then did a set of four at 285. Really good. Rested. Did a set at 295. Still cruising; no issue. Made my top set 305. I haven’t videoed a set for awhile, so I asked my wife to come take a video of my top set, just so I could check out the form and make sure I’m still getting depth.

Well, as soon as I stood the bar out of the hooks, I felt a stabbing pain in my right erector. I try not to overreact to these things, and I figured I’ve already got the weight on my back, so I may as well give it a go. So I did a rep. When I got back to the top my back hurt so bad I had to rack the weight. I moved around a bunch and tried various positions and movements, but it was pretty clear that the workout was done.

So this is very frustrating. I know we all deal with these things eventually, but it’s been years since I hurt myself lifting, and I was just getting in a groove and getting my lifts moving back to where they used to be. And I’ve squatted way more than 305 before. I have no idea what happened. There were no warning signs.

I will get in the weight room tonight and see if there’s anything I can do to lightly start getting this thing moving and healing a little. Luckily, this feels like a muscle issue, rather than a “back” issue. But who knows. Frustrating.

On a good note, the one recorded rep looked really good.

Anyway, I’m just logging this here because I’m trying to stay consistent with logging.

11Jan22

My back hurt pretty badly when I woke up and throughout the day. When I finally got into the weight room, I just wanted to see if there was a point at which I could do some some work. I started with some empty-bar squats. The erector definitely hurt, but the pain was tolerable. As long as I’m cautious and don’t twist or move quickly, it seems to be better.

My next movement from Monday’s workout that I didn’t complete was incline bench. Getting on to the bench and into position hurt quite a bit, but the actual pressing didn’t, really. It was uncomfortable, but not painful. I started off really light and slowly added weight, taking a long time to warm up. It still felt ok, so I went ahead and did some working sets:
Incline Bench:
145x10
150x10
155x10
145x10
145x10

Next movement was RDLs. I did some empty-bar warmups. Again, they were uncomfortable, but not really painful until I reached the bottom. Then I definitely felt a shot of pain. So I didn’t go quite as deep, and it seemed ok. I did a bunch of empty-bar reps, trying to get a little deeper. Then I tried 135. Kind of the same deal. So I thought maybe I’d work up to a working weight. I went straight to 225, which was a mistake. It hurt as soon as I picked up the weight. So I went back to 135 and just did 3 sets of 8 there.

Afterward I took a long hot soak in epsom salts. I don’t know if it helped at all. I think getting right back to the weights was the right thing to do in this instance. When I woke up this morning, I felt noticeably better. It’s still very painful if I move quickly or twist my torso. I’m going to see my massage therapist on Thursday, and she if she can help at all.

12Jan22

I still have a significant amount of pain in my back, but once again went in to see what I could do that was tolerable.

Bench Press
195x4
205x4
215x4
200x4
200x4

Paused Squat
185x7
195x7
205x7
185x7
185x7

Lever Rows
Nope

So I just started slowly, and did plenty of extra warmups. Getting into position for the bench press was painful, but the actual pressing wasn’t.

The squats were somewhat painful, but tolerable. I wore a belt, which I don’t normally do at these weights, and just moved slow. I think paused squats were the right call here, because they kind of force me to move slower and with much less weight.

I set up and tried the lever rows, but that position caused a considerable amount of pain. I’m trying to walk the line between caution and aggression right now, so I called the session after the squats and bench.

14Jan22

Pullups
BWx7,6,5,5,4

Deadlift
185x4
185x4
185x4
185x4
185x4
185x4

Seated Press:
85x8
90x8
95x8
85x8
85x8

Split Squat
120x10
130x10
140x10

Went as heavy as I could on the deadlifts. My massage therapist says it’s likely my QL, not my erector. Frustrating.

Left shoulder still bad on presses. Frustrating.

I swear I’m not one of those dudes that’s always injured. The past 12 months have been s#&t. Usually my training is smooth sailing.

16Jan22

Squat
275x4
285x4
295x4
280x4
280x4
280x4

Incline Bench
150x10
155x10
160x10
150x10
150x10

RDL
155x8
165x8
175x8
155x8
155x8

This was a mix of encouraging and discouraging. I did a bunch of extra warmups for the squat and wore a belt throughout. I felt significant discomfort, but the pain was tolerable, and I was able to work up fairly heavy. On the first rep of the last set of backoff sets, though, I felt the sharp pain in my QL/erector/back again. Shrug. I probably overdid it.

The hinge movements continue to feel worse than the squats. I’m going to try slowly building back up with the RDLs.

Looks like I’ll be shoveling snow for a few hours before work in the morning…