Long day with long car drives. Was very tired and didn’t want to train. Then I got up and drove down to the cheese factory
1 axle strict press (clean first rep)
63 kg x 8
63 kg x 8
63 kg x 8
63 kg x 7 ~ failed 8th because arms got uneven
2 45° chest supported row
6 x 12 with 30 kg
3 db z press
3 x 10 with 22 kg
4 reverse curls
4 x whatever with 20 kg
Notes:
kept things easy, trying to listen to my body better. No hype ups, nothing crazy
focused a lot more on bracing with the axle OHP and it made a huge difference
first time doing z presses with dbs. Really liked the instability
got an appointment with an orthopedic/ surgeon/ sports medicine on the 5th of September. Hip is not better, even worse. I know this is not the end of the world and I will most likely get back to where I was or even better, but being who I am this does affect me more than I want to admit. The physical pain is not that bad, not at all! On the other side whining won’t heal my hip, will it? I should save that for a possible bad diagnosis
try this
take week off
deload
come back
do not do anything that directly works the hip that hurts
look back at T3hPwnisher log
1 leg squats anyone
at your age it is probably is just bad inflammation from over use
@cavemansam : I am already avoiding anything that stresses the hip too much, I just go by pain. Anything that causes too much hip flexion like a squat or conventional deadlift causes pain. Lower body work that doesn’t call for that much hip flexion is no problem though. For example sumo deadlifts are on the edge but okay and trap bar deads are no problem. Thanks for stopping by.
@strongmanvinny2 : Definitely right, I will absolutely get back and I have many years ahead of me in which I can improve and get stronger. I often times concentrate on the negative and get “worked up” (understatement) about stuff that doesn’t call for it. That is a part of me, not just lifting related. I am working on this in therapy though.
I hope you get better soon! I wish you all the best going forward.
P.s: Your front squats are ridiculous lately!
20.08.
Late night workout, felt awful. Was really in no condition to train. So I kept everything light and stopped early.
1 close grip bench press
90 kg x 10
85 kg x 10
80 kg x 10
70 kg x 10
60 kg x 10
2 45° chest supported row
40 kg x 10
50 kg x 10
40 kg x 10
40 kg x 10
40 kg x 10
3 push ups
15, 15
21.08.
Weight felt heavy, pushing hard was no option. To make up for it I worked on technique and punished myself with volume.
1 trap bar deadlifts
146 kg x 5
146 kg x 5
146 kg x 5
146 kg x 5
146 kg x 5
146 kg x 6
126 kg x 7 (beltltess)
126 kg x 12 (beltless and t&g)
2 GHR eccentric only
6, 6
Notes:
Need to work on technique. Biggest thing that I see is wrong is lack of tightness
glutes got very fatigued, calluses were bothering me. Didn’t use chalk or straps, hands took a bit of a beating.
Won’t bother you with too much details but I lack a lot of sleep and am staying in another city for a seminar for 3 days. Feeling pretty exhausted. Plus my back has been iffy these last days.
Got a little session in today despite the circumstances but it went accordingly.
So my girlfriend arranged an appointment with a physiotherapist/ chiropracter (list goes on and an - very high qualified guy) who then checked me out. He put back in place some of my vertebrae in the t-spine (with very loud cracks), which was great. He also had a look on my feet, ankles and hips. He agreed that I lack hip rotation, especially on my left side (the one that hurts and the one that has the damaged ankle - torn ligament). A big problem he sees are my feet, the structure is pretty bad (hard for me to describe in english) causing my inner meniscus to take an unappropriate amount of pressure, aswell as my hip. He doesn’t think that my hip is badly damaged at this point, he took a few tests. He said however if I continue like this with my training, meaning with my current mobility issues and such, my hip capsule will be destroyed within ten years. New hip with 32… Yeah!
Other than that he moved my hip around, did some myofascial release and massaged my back and traps, piriformis and such. Felt about 10 years younger after that treatment.
I really hope that I can see this guy more often in the future. As his prices were ridicoulusly low. Plus I didn’t have to explain too much about training as he was a competitive bodybuilder in the past and familiar with strongman. He gave me some tips for things to integrate in my training.
Was a great gift from my girlfriend!
@FlatsFarmer : I already got insoles for my shoes from a orthopedic specialist, that I started wearing religiously, I will try to wear them during training but I imagine that to feel horrible. Makes my walking visibly better. Other than that the guy who checked me out advised walking barefoot on different surfaces to train my feet. Seemingly this should have been done after I tore my ligament in.
Other than that I have no idea.
@strongmanvinny2 : that was definitely a bummer to hear… I plan on following his advice as best as I can and hope that I can dodge that bullet.
This was my first training back and will most likely mark my only training in two weeks. Life stress is very high right now. My therapist thinks I am on the edge of a burn out. I do not think that she is right but it really is a stressfull time .
1 axle ohp (clean once)
66 kg x 6
66 kg x 6
66 kg x 6
2 axle clean and strict press AMRAP in 60 seconds
56 kg x 10 (no belt)
3a 45° chest supported row
4 x 10 with 40 kg
3b db z press
10, 12, 12 wirh 22 kg
Notes:
actually not bad given the circumstances. 66 kg is about 85% of my max
the first reps just flew up but all sets got very hard to the end.
did a lot of mobility. Back is a lot better but deadlifting will really tell. Hip is a little better too I think.
1 sumo deadlifts
140 kg x 1 (double overhand, no belt - likely a PR)
150 kg x 1
160 kg x 1
170 kg x 1 - lifetime PR
150 kg x 4
2 block pulls, conv. stance
3 x 100 kg x 5
3 front squats
20 kg x 10
40 kg x 10
Notes:
since my back felt good after my t-spine got re-aligned I went for the 140 kg beltless, used to do this beltless all the time but haven’t for a long period. Double overhand made it a PR
can’t really tell why I went for a new 1rm, I just felt a litle amped up, hip was not hurting, back felt good, needed to release some stress… So I said fuck it, lets do this
I always really feel the cue “push the world away” when I go for a max or near max pull with sumo deads. Glutes were trashed afterwards. Got everything on video, will upload it later in the week.
my hip did not hurt on front squats!!! This was the first time I squatted in forever. Kept it light but was happy.
1 close grip bench press
90 kg x 8
90 kg x 8
90 kg x 8
80 kg x 10
2 45° chest supported row
5 x 10 with 40 kg
3 db bench
32,5 kg x 10
25 kg x 12 (feet up)
4 lat pull down
60 kg x 10
60 kg x 10
5 push ups
20
6 bicep curls
40 kg x 10
7 band pull aparts
don’t know
Notes:
deadlifts took a lot out of me, so this was a pretty unspectacular workout. Got some work done though.
very happy with the aftermath of the deadlifts. No hip pain and no back pain!
News on the hip (at least what I can translate into English):
I saw the orthopedic specialist today. He ordered some x-rays on my left hip and pelvis. He noticed something abnormal about the shape of my femurs (the part that meet the hip socket). This is called a CAM-deformity. This means that I am more prone to arthritis but there is nothing I can do about that and it shouldn’t be influenced by my behavior. In regards to my hip rotation he said that I have a little less inwards rotation than the average person but way more outward rotation, he didn’t seem to think that there is a problem there. We also talked about my feet and he doesn’t think that my structural problem I have with my feet influences my hip situation. I showed him my insoles and he explained to me that they aren’t very good as they offer not nearly enough support on the medial side for a person my weight. As a result he gave me a recipe for new insoles, made out of stronger material.
Other than that he did some hip functioning tests and moved the hip around a lot but everything turned out negative, so it seems like there is no structural damage right now.
As a conclusion of both of those specialist appointments I learned that there is a timer on my hip (and my knees most likely). Strangely this is a really calming feeling for me. Whatever happens will happen regardless of what I do. I will be a little more cautious with my hip but certainly won’t stop doing what I love. If my hip goes to shit at some point in the future, so be it. I just hope that in this situation, I will look back, have no regrets and think that I would do it all over again. Sorry for the melodramatic rant.
Early morning workout. Not used to this anymore. I really could not get my head in the game today. I was tired, I was exhausted and no matter what I tried, I just wasn’t really there. I ended up just going through the motions.
This also marks day 1 back to programmed workouts. I am following a slightly changed version of “5/3/1 for strongman”. I am not allowed to link the program or name the website it is published on but it isn’t hard to find.
1A) Axle OHP (beltless)
43,5 kg x 5
51 kg x 5
58 kg x 10
1B) one arm barbell row
3 x 15 kg x 10
2A) close grip bench press
65 kg x 5
75 kg x 5
85 kg x 11
2B) 45° chest supported row
3 x 40 kg x 10
3A) push ups
15, 15, 15, 5
3B) axle curls
36 kg x 10, 7, 7, 6
3C) crunches
10, 10, 10, 10
Notes:
did some dynamic hip mobility movements as active recovery and will keep at it. It seems like a good idea and I save time
I am not sure about this new programming approach as it is pretty low volume for OHP. I will have to wait to get more training in to judge.
Another morning workout, not as early as yesterday though. Again had problems to get my head in the game at first but pulled myself together when front squats came around.
1 Sumo deadlifts
100 kg x 5
115 kg x 5
130 kg x 11
2 Front squat (beltless)
40 kg x 5
47,5 kg x 5
52,5 kg x 20
3 block pulls conv. stance (beltless, double overhand)
100 kg x 10
100 kg x 10
4 “ghetto” GHR
7, 7, 6
5 ab roll outs
3 x 10
Notes:
bracing was off with the deadlifts. Not happy with 11 reps but because bracing was off I felt that my back was taking more of the load than usual. I also just wasn’t “mentally there” (and am out of shape ;D ). I have got 140 kg for 10 reps, so this isn’t great.
redeemed myself at front squats. Felt like pushing. Not bad for my first squatting workout back after injury. Also I had no pain in my hip during the squats!.
1 log press (clean once)
47,5 kg x 5
55 kg x 5
62,5 kg x 15
2 trap bar carries (without chalk or belt)
98 kg x 20 meter in 00:07.79 seconds
113 kg x 20 meter in 00:07.58 seconds
128 kg x 20 meter in 00:09.61 seconds
3 keg carries (for speed)
83 kg x 20 meter in 00:09.93 seconds
83 kg x 20 meter in 00:09.43 seconds
83 kg x 20 meter in 00.09.86 seconds
4 sandbag carry challenge
10 20 meter runs as fast as possible. Unlimited drops allowed.
03:15 minutes
Notes:
lied down on the floor to die after the sandbag carries
