T Nation

Healing The Fatassedness


#341

Thanks, bruddah. I’m inching up little by little…

I don’t know if it was worth all the aches today for a 10 lb PR.

On the other hand I think I win for the most poorly executed de-load ever.


#342

Wednesday, February 7, 2018

Cycle 24 -Leviathan Anchor - Week 1 Day 1

Speed Rope x 350
Mobility
No Boxes available for jumps. WTF

Squats TM 350
Bar x 10
135 x 8
185 x 5
225 x 3

245 x 3
280 x 3
315 x 3
350 x 1

300 x 10 -One short of PR

I went in with a really bitchy back, as I had spent most of yesterday in a car. It didn’t get better with time under the bar.and on rep 9 I felt a pretty good dagger in my hind quarters.

DB SLDL w shrugs 80# DBs x 25 total.

Band pull aparts x 100

BW pushups x 50 -some pain, not egregious


#343

Thursday, February 8, 2018

Stationary bike for 30 minutes

Friday, February 9, 2018

Cycle 24 (Leviathan Anchor) Week 1 Day 2

Speed Rope x 325
Simple 6
10# Med Ball Throws x 10

Bench Press TM 315
Bar x 15
135 x 8
165 x 5
195 x 5

225 x 3
255 x 3
285 x 3
315 x 1 Paused

270 x 12 -2 short of PR

Everything felt heavy today.

DB Rows
Warmups with 85# x 5/side x 2 sets
All out Krocs: 85# x 30/side

DB Bench Press
55#/side x 75 total

Face Pulls 30# x 100 total

Abench crunches x 50

20 minutes stationary bike

I felt a little weak today. I drew a straight bar for bench, but I also got the least desired bench press rack (crooked rack, extra thick padding, low J hooks).

My shoulder still ached some during the lift, but it’s not bothering me as I type this. I also noticed after doing some pushups in between squat sets on Wednesday that I didn’t suffer afterward, and I wasn’t in pain Thursday morning, with reasonable mobility in the left shoulder. I’m not gonna bust out into windmills or anything, but at least my left arm is usable. Maybe I’m genuinely on the road to recovery.

I lowered the weight on the Kroc rows to theoretically increase volume in my all-out sets. I got to 30 at 85# (instead of the low 20’s I was grinding on 95#) but there was a whole lot of body english at the end.

I upped the DB bench volume too instead of increasing weight, I’ll feel that in my pecs and tri’s tomorrow.

Face pulls - I lowered the weight by a bunch, doubled volume and got a lot more deliberate with my pace.


#344

Saturday, February 10, 2018

Hot tub 20 minutes

Sunday, February 11, 2018

Cycle 24 (Leviathan Anchor) Week 1 Day 3

Speed Rope x 350
Mobility
Box Jumps x 10

Deadlift TM 365
135 x 10
225 x 5
225 x 3

255 x 3
295 x 3
330 x 3
365 x 0 Back said “Fuck You”

315 x 4 Everything was going swimmingly until rep 4 - Back said “I’m telling you now to fuck off.”

Band Pull Aparts x 100

20 minutes stationary bike -at least I accomplished something today.

Some time before Wednesday’s squats I noticed some pain in the lower back -right side, just above the pelvis- and was mostly able to avoid aggravating it more by using good form. Deadlifts form today was not as forgiving - even a slight deviation from perfect form - and I get the shooting pain. I don’t know what initiated this injury, but I get the dark sense that I made things worse today just trying to see if I could work through it.


#345

Monday, February 12, 2018

About a 2.5 mile walk in 45 min

Tuesday, February 13, 2018

Cycle 24 (Leviathan Anchor) Week 1 Day 4

Simple 6
14# Med Ball Throws x 15

OH Press TM 205
Bar x 10
85 x 5
105 x 5
125 x 5

145 x 3
165 x 3
185 x 3
205 x 2 Just 'cause

175 x 13 New Rep PR -actually felt pretty beastly

BW Dips x 40 total

Chins/Pullups w 70# assistance x 45 total

Face Pulls 30# x 100 total

Abench crunches

Bike sprints 6 x :15 EMOM
It’s been a while since I’ve done these, and man did they suck. It’s both amazing and pathetic how much my conditioning has deteriorated neglecting this kind of work.


#346

Friday, February 16, 2018

Hark, the Roast Beef and Potatoes Sing

Cycle 24 (Leviathan Anchor) Week 2 Day 3

Speed Rope x 325
Mobility
Box Jumps x 10

Squat TM 350
Bar x 10
135 x 8
185 x 4
225 x 3

245 x 3 Each time in the hole, I farted, loudly…like a trumpet. The night didn’t get any better.
280 x 3
315 x 3
350 x 1 This went up fine.
315 x 1 Fuck this. My back is injured, and there is no getting around it.

ss with band pull aparts x 100

20 minutes stationary bike

I thought the back had healed adequately, but as soon as I hit the heavy sets, the pain returned. These little dings, in the past, went away by the time I cycled around to the next workout. Not this time, we’ve got a lingerer on our hands.

There were 50 people or so in the weight area, and anyone without earbuds heard me rip loose, not once, not twice, but all 3 times I was in the hole. The wrong way to turn heads. But that was it, the highlight of my night.

I wish I had something better to report.


#347

Hate to hear about the back. Planks?, hypers? Increase and focus core strength while it rest?


#348

@losthog, Yeah I think rest is the first prescription. I took a few extra days off anyway due to a head cold I couldn’t shake. I fear adding more ab work since they already seem fatigued, i.e. cramping up, extended DOMS, and feeling like the obvious weak link when I brace. I follow your log, so I’m aware of your recent hammy injury; I’ll be taking the day-to-day approach, cautiously testing on deadlift and squat days…and only doing what I can do without making anything worse. That’s the plan anyway.


#349

Sunday, February 18, 2018

20 minutes stationary bike

Monday, February 19, 2018

30 minutes stationary bike

Tuesday, February 20, 2018

Cycle 24 (Leviathan Anchor) Week 2 Day 2

Speed Rope x 300
Simple 6
Med ball available? On a Tuesday? Yeaaaaah Riiiiggghhht. Fuck You PTs

Bench Press TM 315
Bar x 15
135 x 5
165 x 5
195 x 5

225 x 3
255 x 3
285 x 3
315 x 1

285 x 9
On rep 10 some weird survival reflex kicked in and my legs went flailing, my back arched, my shoulders hitched. Just awful. I’m sure I’ll be on some Gym Fail video on youtube tomorrow.
2 short of a PR. I can’t concentrate on typing this over the sound of sucking.

DB Rows 85# x 60/side

DB Bench Press 55#/side x 75 total

Face Pulls x 100

Abench Crunches

It was thorough if nothing else.


#350

Wednesday, February 21, 2018

stationary bike for 30 minutes

Thursday, February 22, 2018

Cycle 24 Week 2 Day 3

Speed Rope x 350
Mobility
No Fucking boxes for jumps. Getting old.

Deadlift TM 365 (Still going easy on back - only going as far as I feel I should)
135 x 10
185 x 5
225 x 5

265 x 3
300 x 3 - felt back here
330 x 3 - called it here

Band Pull Aparts x 100

DB Squats 75# 5 sets of 10

EZ Bar Curls 50# x 40

Got some work in. My back still sucks.


#351

Saturday, February 24, 2018

Cycle 24 (Leviathan Anchor) Week 2 Day 4

Speed Rope x 300
Simple 6
20# Med Ball Throws

OH Press TM 205
Bar x 15
85 x 5
105 x 5
125 x 5

145 x 3
165 x 3
185 x 3
205 x 3 -Should’ve stopped at single as prescribed by program

185 x 10 -One short of PR. Extra reps at TM set may have cost me a new rep PR here.

Pullups/chins w 70# assistance x 45 total

BW Dips -couple quick sets of 5 before my shoulder revolted
did a few sets of 10 with the assistance contraption

Variety of core work - Abench crunches, Back Raises and side bends. Thorough not stressful.

Observations:
Dude on rack in front of me was doing squats, and had the bar loaded in a manner that offended my OCD tendencies… had loaded from in-to-out: 45#; 2.5#; 5#; 10#, 5#. Artistic loading if nothing else.

Sometimes in this log I bitch about getting the lousy bar or lousy bench or lousy rack. Today I watched an average-sized guy ( around 200lb or so) using the crooked bench press rack with the least desirable bar (busted ball-bearings in sleeve) crank up a powerful double with 365. Fuck my lame excuses.

Other notes: shoulder suckage returned, and my back still sucks.


#352

Monday, February 26, 2018

Cycle 24 Week 3 Day 1

Speed Rope x 300
Mobility
Box Jumps x 10

Going to go set-by-set tonight with touchy back

Squats TM 350
Bar x 10
135 x 10
185 x 5
225 x 3

265 x 3 -these were good
300 x 3 -solid and pain free
335 x 3 -first 2 reps were strong, rep 3 was terminal

I had barely re-racked it when the guy in the next rack said "Your night is done, buddy"
Yes, indeed, it was.

Instead of firing a warning shot, my back went from pain-free to crippled in one rep.

band pull aparts x 100

BW pushups x 40 or so.

I’m calling it for lower body lifts on this Leviathan anchor for both squats and DL. I’ll regroup in early to mid-March. I’ve been planning on going back to OG 5/3/1 Triumvirate, and now I will be going with much lower TMs, especially on the lower lifts. Curse word. Suckage.


#353

Wednesday, February 28, 2018

Cycle 24 (Leviathan Anchor) Week 3 Day 2 or am I just bro-lifting?

Speed Rope x 300
Simple 6

Bench Press TM 315
Bar x 10
135 x 8
165 x 5
195 x 5

225 x 3
255 x 3
285 x 3
315 x 1 -nice paused single

300 x 7 - Pathetic. 3 short of PR.
I’m just now understanding the challenge of going for a new PR after an extra work set and a heavy single.

DB Rows 85/side x 60 total

DB Bench Press 55/side x 75 total

Face Pulls x 40

Abench Crunches

I was going to spread out my face pulls in between each apparatus. Giving up my spot on the cable complex was a mistake, as the gym was filled with cable kings tonight, and I couldn’t get back on a cable without a lengthy wait. I’m not the most important guy in town, but goddamnit, I’ve got a life to live and need to just get on with it.


#354

Friday, March 2, 2018

Injured Back workaround.

I can’t just sit my fat ass on the couch and do nothing.

Speed Rope x 400
Lots o’ mobility
Box Jumps x 10

RDLs 135 x 5 x 6 sets.
Real deliberate about these, focusing hard on that hammy stretch

KB goblet Squats 60# x 12 x 5 sets. These seem therapeutic even if they do suck.

ss with BW pushups x 60

ss with Band Pull Aparts x 100

Leg Curls 3 sets of 10

I got some work in without fucking up my back even more.


#355

Sunday, March 4, 2018

Cycle 24 (Leviathan Anchor) Week 3 Day 4

Speed Rope x 350
Simple 6
Med Ball Throws x 10

OH Press TM 205
Bar x 10
75 x 10
105 x 5
125 x 5

145 x 3
165 x 3 -This set sucked
185 x 3
205 x 1

195 x 8 Damn. One short of a rep PR. Hit my chin with the bar on #9, effectively ending the set.

Lat Pulls 140# x 40 total

Triceps Rope Pulldown 50# x 40

Face Pulls 50# x 40

Abench Crunches, and side bends

This terminates Cycle 24 and the Leviathan program. It kicked my old ass. Actually I was fine until I hit the Anchor phase. Bad luck combined with some poor decisions has put the hurt on me. I haven’t decided how I’m going to conduct my de-load (oh yeah, there’s gonna be one), I may do vacation style, take some nice walks, etc.


#356

Monday, March 5, 2018

2.85 mile walk in 52 minutes

Tuesday, March 6, 2018

De-load/ Back Rehab -whatever fucking label you want to give it.

Speed Rope x 375
Agile 8 - the whole thing - thoroughly
Simple 6 - the whole thing - thoroughly
Box Jumps x 10

Squats Deload mode
Bar x 10
135 x 5
175 x 5
215 x 5

I didn’t fuck my back worse. Positive move in right direction.

Band Pull Aparts x 100
BW Pushups x 40
RDLs 135 x 10 for 3 sets

20 minutes on the stationary bike.

Based on my symptoms and the ever-so-trustworthy internet info for cross-reference, I have a strained quadratus lumborum. I guess.

I’m honestly in uncharted waters here. I don’t know whether these light workouts are worth anything, or if I should just do no lifting that involves the back. Keep working up with light weights until my back gets better? OR stick with mobility and low-and-slow cardio? I really don’t know what the fuck to do here.


#357

Wednesday, March 7, 2018

2.85 mi walk in 51 minutes

Thursday, March 8, 2018

Deload Week Day 2

Rope x 300
Simple 6
Agile 8 gets some more love
20# med ball throws

Bench Press Deload
Bar x 10
135 x 8
165 x 5
195 x 5
225 x 5
I hate my shoulder. And it hates me right back. I’m just gonna cut it off.

DB Rows 85# x 30/side total

DB Bench Press 55#/side x 45 total

Face Pulls 30# x 60 total

Abench crunches

20 minutes stationary bike


#358

Friday I spent a better part of the evening driving.
Saturday I ended up drunk shopping.

Sunday I got a wild hair up my ass…

Fartlek running - 1 mile in 12 minutes

Monday, March 12, 2018

Deloads Day 3 & 4

Rope x 250
Mobility
Box Jumps x 10

Deadlift Deload
135 x 10
185 x 5
225 x 5
255 x 5
Back gave my nary a problem.

OH Press Deload
Bar x 10
85 x 5
105 x 5
125 x 5
145 x 5

Front Squats
85 x 5
105 x 5
125 x 5
145 x 5
Took these out for a spin tonight.

Lat Pulls
120# x 35 total

stationary bike x 20 minutes

Today was a good day.


#359

Tuesday, March 13, 2018

Shitload of mobility stuff & 20 minutes elliptical machine. Bike occupied.

Wednesday, March 14, 2018

Returning to OG 5/3/1 Triumvirate.

Just for shits n giggles I got out the measuring tape to share some misery. Here’s the damage:
49 years 6 months
5’ 10" (175c) 272lb (123.6)
Chest 52"
Gut at belly button 46" Fucksticks
Waist (belt) 40"
Upper arm 17"
Forearm 12.5"
Thigh 28"
Neck 18.5" -something has to hold my fucking big Fred Flintstone teakettle up.

Cycle 25 Week 1 Day 1

Speed Rope x 300
Mobility
Box Jumps x 15

Squats TM 315 (5’s week)
Bar x 10
135 x 6
175 x 6

205 x 5
235 x 5
265 x 12
4 short of a rep PR, but seriously? I was happy with this and my back finally seems to be heeled.

Band Pull Aparts x 100
RDLs
155 x 50 total (10, 8, 10, 8, 7, 7)
Some of these devolved into SLDLs and resulted in a ridiculous back pump.
Form breakdown aside, these will get better.

Abench crunches x 50 or 60 or something

20 minutes stationary bike.

Reasonably nice return.


#360

Google the Star Rippietoe rehab method

It helped with my hammy and they say it works for backs too…