T Nation

JMaier31 Tries a Bro Split



In fairness, I still hate Murph too, haha.


We used to do these “named” Crossfit WODs every day. I got in great shape, but I generally just don’t have the balls (drive?) anymore - kudos to you for getting it done!


Ha! I’m only doing part of it. Cindy is 20 minutes AMRAP and Chelsea is 30 minutes of EMOM. Well, I can’t do five rounds in five minutes so there’s no way I can complete Chelsea. I think I’m going to work my way up to full Cindy too. The longer I have to go, the slower I’ll move at the start.

During my July CrossFit experiment I thought I’d just try a benchmark WOD each day and it turns out I can’t do any of the benchmarks… they’re awful.


Sure, but for every @T3hPwnisher, there are literally tens of thousands of not@T3hPwnishers. Even on this forum frequented by serious lifters, most aren’t capable of those numbers. That’s why a tiny minority of athletes are professionals, and a huge majority can’t even make it to the collegiate level or heck even the starting varsity squad in high school.


It’s kind of even cooler that you’re willing to take it on after you know what you’re getting into.

There are plenty (read: “all”) of army schools I once did that I wouldn’t attempt after knowing what it’s about. First go or no go!


Cindy has a time cap so there’s always that aspect to save me. It doesn’t matter how good or bad it goes; it stops at 20 min.



Woke at 239.8 lbs.

I didn’t have time to do anything before our family outing last night. I’m not sure if I’ll do anything today either. I haven’t got enough sleep the last two nights. I’m starting to get sick again. My body is broken. I might just take my wife’s advice and back of (it’s mostly because I’m tired).


I’m just finishing my first week of nothing. I’ve done some band work for rehab of the shoulder and some bar work for it. BW Squats, a few goblets, and a whole lot of nothing. I’m feeling very good. I’m struggling to stay out of the gym again… not forced, but I want to be there.

Time off is good.


When you get used to not go to the gym, it’s going to be a hard time to come back


Why dont you just reset all your weights down, way down.

So fly through your lifting session (since your weight is so low), focus on good quality movement (form of rehab), get some conditioning through this since you’re not resting, and then transition directly into your rehab. You can get all this done in 30-45 mins per session.

You have to do something drastically different than what youve been doing over the past 6 months. It’s clearly not working, pushing you further into injury debt, and wasting precious time.

Your posts in your log have turned quite negative.

Commit time to getting better. Reset the weights back down to nothing. This will fuel your mind and body. Pick pain free movements. Rehab RIGHT.

You can come back. But not how your approaching it currently.


Mort, I respectfully disagree if I’m reading your post correctly. J cant stay out of the gym. It’ll be far harder for him to commit to rehab and time off progression, than going back to the gym after time off.

He’s an addict. Like many of us. It is actually worse for him to go to the gym at this point than to not go, in my opinion. Simply bc he’s choosing the wrong path.


My reply was to J’s post about

And the Hog’s response

Saying that if you don’t go to the gym for quite some time, you’ll get used to that, and returning would be hard, because the body and mind is getting used to not train.

When I stopped bike racing, at first it was nice, then came a period were I missed it, but that was not that long. On and off I miss my bikerides with the bunch, then I dust of the old frame, and within an hour or 1 ½ I find myself so miserable and not enjoying it at all. Then the frame is thrown back in the dark.

So if my post suggested that he should stop training, it wasn’t the intent :slight_smile:


One thing is for sure. You have to stop running and playing basketball. I can’t think of anything worse for your hip than all the high-impact damage you’re doing to your joints. No sports, no snatch grip high pulls, no deadlifts.

Ice 3x a day, stretching, mobility exercises, foam rolling, and strictly bodyweight work with a caloric deficit for 2 months and a cycle of NSAIDs for 10 days to start. Ibuprofen or Naproxen Sodium. Is that something you can try to commit to? We can brainstorm and make a serious plan to try to get you back to where you were, physically and mentally.

Even if none of this sounds like what you want to do, stop playing basketball and stop running.


I understand what you’re saying. I just dont think that’s something he needs to worry about. What he needs to worry about is continuing to sustain more injuries, and ones that will require replacement potentially, if he keeps on. It would be better for him to quit in my opinion, than force a major replacement. But that’s just my opinion.


And I didn’t mean that he should keep training the way he does. I’ve been one of the first to say to ease back to let the issues heal up.
I’m all in for rehab stuff and I don’t believe that one should push through injuries.
J did it when he came back from surgery and I was to say the least very surprised that he returned as strong as he did.
BUT I think you misunderstand what I say, maybe because english isn’t my native language, and that I can’t express myself as clear as I can in my own language.
I’m sorry for the misunderstanding.


@mortdk I never took it that way man.


I couldn’t agree more the high impact of basketball and running is death to older joints.

Serious rehab takes a focus and heavy pullback on the type of work done. It sucks. But it is best for long term plans.


No worries man, everyone’s just trying to help! I think we all see the clear issue.


You’re correct in my case…

…but this is also correct. In the past when I’ve had to completely shut it down I struggle to come back. I sit around and start to fee like crap. I don’t want to get going again because I feel like crap. It’s a vicious circle that I have to break and it takes a couple of weeks of forcing things.

This is correct and a large part of why my above statement seems to happen. I was actually depressed during those phases of my life. It was rough.

This is the toughest pill to swallow right now. I’ve kind of accepted my weight lifting limitations. I’m really enjoying basketball right now. It’s the highlight of my week. And I’m just now starting to get into decent shape again so it’ll be tough to let go. I know it’s awful for my hip though.

I ran a seven day protocol of 400mg twice per day after I hurt my shoulder. My shoulder got better but it didn’t affect my hip. The steroid injection didn’t help either.

This will be tough but I’ve actually found myself leaning that way this past week. The simple sessions of Cindy left me sore and doubled as conditioning. I don’t know about high pulls though…that’s a bit extreme :wink: Can I do lateral raises?

To be honest I don’t even know what to do right now. I was hoping my chiropractor could guide me but I had to cancel my appointment on Tuesday. I have another Monday. What do I strengthen and how do I know when I’m strong enough? I still haven’t identified a problem in my hip. I never did. The diagnosis was a torn hip labrum but no one ever explained why my muscles were so tight. The best theory or guess was that my body was guarding itself.

The closest thing I got to an answer about the cause of my injury was that some people are built in a way that causes hip impingement. Some have problems early in life and some have it later in life. It just depends on what they do and how bad it is. I wouldn’t call that an answer. It was like a way of saying it was inevitable for me because of my bone structure. I asked what I could do going forward and all I got was to not squat below 90 degrees and to avoid high impact loading. Well, that last one is obviously a shot at basketball but I started experiencing symptoms before my return to basketball so I can’t blame that.

I appreciate everyone’s input. I know ya’ll are trying to help me right the ship before it sinks.


Hell yeah, any non-overhead shoulder work is probably awesome, and it was more the hip drive that you’d use to bring the bar up in SGHP, combined with the force of catching the bar at hip height.

High rep lat delt work for the win dude. Grab a band and hold 2 15lb DBs while also holding a band handle in each hand and stepping on the band. Do 15 reps. Drop the band, pick the DBs back up and do 15 reps. Drop the DBs, pick up just the band, do 15 reps.