good to see you post mate. I see your stuff on IG but its good to know you are still alive and kicking.
Great strict press at 315x2, that’s crazy strong.
Sorry to hear about your pain from deadlifting. I’m still trying to figure out how to make sumo not mess up my hips and cause pain. Im just so much stronger and more comfortable pulling sumo. Recently I’ve been trying to strengthen my hip flexors and glute min, but still seem to be suffering the same hip pain.
Your last post hinted at your plans moving forward, but are you planning to run a specific program or just programming yourself along the way?
Thanks. I’m currently trying to work on my lumbar injury that I sustained in 2015, again in 2017 and a third time last April. All the deadlifting I did (Sika program) jacked me up while also getting my pretty damn strong but it all came to a head with a hip flexor tear.
No imaging done but I am certain my disk is bulging pretty bad. Not enough to cause pain, just stiffness from irritation. Obviously I cannot push deadlifts or strongman training with this as it can slip again and then I’m fucked for a while. Nursing disk injuries is hard to deal with mentally. After viewing some deadlifts I willl share below, my strength seems prime but my lower back feels inert; like literally void of stability and it interrupts the transfer of my strength. I have to put 110% of my energy into stabilzing my spine as lack of doing so will be severe.
I do feel like I can power clean 365 though so that’s niiiiice.
Haven’t logged as i have literally been on extended deload+dieting so strength is a bit tapered. Here is todays first deadlift session since 2 weeks.
RDL (conventional, hook grip)
365x3,3,3 feeling powerful but spine stability isn’t amazing.
315x11 very easy, I think I nailed my technique on these.
Funny enough, although I have GREAT levers for deadlifts, I’m so stiff that it cancels out my biomechanics. I have been working tremendously on hip flexion and it seems to help a lot with me having a better spinal mechanic on DL. I also look like Rauno Heinla when I deadlift. Too bad I’m not pulling 1000lbs.
Lateral Ass Band Machine
xa lot x a lot
Judge my DL friends
8/27/21 - bw 238. Started a diet-clean up last week. Lost a lot of water pretty quick from all the carbs i was intaking haha. Hoping to clear up back to the low 230s and high 220s.
365x5 wow, hard on the core
Goal was to take 5s with 365, and naturally by set 3, I wanna shoot for 2 more sets but I cannot stay conscious for the life of me for some reason.
I really want to know why my I become so prone to blacking out out of nowhere. Thinking Hypernatremia (excess sodium in blood). I prepare fiendishly for these workouts in heat by loading my water with sodium, magnesium, potassium and dextrose. I have no way to know for sure, but I do have a distinct mouth-thirst which is very strange considering I’ve consumed about a gallon of water and I’m only 3/4 through the date (pee is light yellow borderline clear before/during session but I’m hardly urinating).
Either way, probably going to either cut back on the sodium or just drink less at a time. I finished 70 oz of concoction in like 45 minutes
Regardless, heavier front squats felt so-so. Probably for the best I did not get my final two sets, they would have been very hard.
Zercher Squat/Double Pause BGSS Circuit
135x10/25x5 x 3 rounds murder me please brutal leg pump with short rest periods
Superman Push ups
8/31/21 - bw 236
Farmers Deadlifts (no straps or belt)
170x15 hand tore open toward the end, hard set
DB Bent Over Row/Nordic HS Curl SS
40x10/x8 x 4 rounds
Superman push ups (kinda liking these tho they’re very challenging)
x10 had to call it due to hand being fucked
Banded Donkey Kicks
9/2/21 - bw 239 on a caloric deficit last couple weeks and still holding onto weight. Frustrating.
180x10 absolute failure, big strength drop off. Usually when my back is in rough shape it siphons from all other lifts so not a shock.
160x10 again, complete failure. Fortunately weights are very light and it hardly feels like a weight to brace against, just challenging as hell on the upper body.
Triceps completely tapped from those two sets, just wow.
Face Pull/Bicep Curl SS
9/4/21 - bw 239
High Bar Back Squats
275x20 in about 35 seconds, legs lagging behind, cardio had more
Bulgarian Split Squat
bw x 8
40 x 8
9/6/21 - bw 238. Rehab/prehab day. Feeling sore decent from squats. Been doing some kneesovertoesguy inspired elephant walks. One thing about me is I have abhorrent mobility in my hamstrings, in part due to my hips. I struggle to raid my knee past a 90 degree angle let alone have sufficient mobility which perturbs my ability to get into good positions on squats/deads. I am also doing extensive hip flexor/extensor work.
x20 tricky as to not overextend or flex
135x10 little bit of knee soreness from the squats and so much lunging but nothing major
Nordic SS with GMs (paused)
x8/95x10 x 3 rounds
9/10/21 - bw 236. Goal today is a heavier single than last time and some more doubles backing down.
Axle Split Jerks (out of rack)
275x2 felt okay
315x2 awesome! techically sound, 2nd rep mimicked 1st. Challenging enough but certainly conservative.
Push Press/Push Jerk/Split Jerk complex
275x1 rep each, very easy for all
165x10 about failure, crazy the drop off on strict press right now from simply cutting out calories in sugar/junk. Part of it is likely due to just not hitting the movements enough. Just weird to think I was repping 315.
165x5 failed 6th, triceps have no gas
Tricep Pushdown/Lateral Raise/Band Pull Apart/Chest Flye Giant Set: 4 rounds, 10-15 reps each.
9/11/21 - bw 236
Zercher Lunges/Bulgarian Split Squat (double paused) Super Set
Superman Push up
9/15/21 - bw 236
190x12 tough on lungs, but plenty of power by end
bw x 15
bw x 15
+16lbs x 15
+16lbs x 12
+16lbs x 12
9/21/21 - bw 236 on struggle bus today. Diet has been strong, will to rest has been strong, just feeling a bit down during the grind but such is life. I often replay my old DL pr videos in disbelief that I once deadlifted 300kg conventional and sumo weighing 100kg. I think Stuart McGills video on neural drive is pretty spot on. If a disc is aggravated it inhibits force production. Even if I feel strong, I just can’t output, but I work within my means.
Paused DL (slow neg)
+20lbs x 4x 20
Going to deload next week (4th week of block). Think I’m going to rotate deadlifts out biweekly instead of hitting them weekly with a variation. Back feels aggravated so it needs more rest.