You Tried Your Best, and You Failed Miserably. The Lesson Is: Never Try

[TrainForPain]

Going to try to keep a log, but we'll see. Have a couple back and knee surgeries under my belt, and I'm old now. Feel pretty decent lately.

Saturday, June 4
SSB - I'm counting this bar as 65 lbs.
Worked up to 245 + 3 chains/ side for one, did some other stuff, then ran a couple 400s (I'm doing the indoor track, which I think is actually 365m)

Monday, June 6
Thick Bar Bench Press - this feels like a billion lbs, but I'm counting it as 45
Worked up to 215/2, did some other stuff, then battle ropes (but the war rages on)

Wednesday, June 8
Trap Bar Deadlift
Worked up to 365 + 3 chains (doubled)/ side for one, a lot of back-off sets and assistance. 2 x 400m (or 365m?) in 1:10 each.

[german_mule]

" when you try but fail people think your a loser, but if you skip the try and decide to fail right away, then everyone thinks you've got the talent but you're to cool to waste it on them, its like chickens, no one knows if they can really fly or not, that's what makes them cool." - another shit cartoon

[TrainForPain]

its like chickens, no one knows if they can really fly or not, that's what makes them cool.

That was beautiful, and brought a tear to my eye.

Thur, 9 JUN 16
Jumps onto stairs
2nd step x 1
3rd step x 9

Clean and Push Press
A. Ramp
45/ 5
95/ 2
115/ 2
135/ 2
155/ 2
165/ 2
175/ 2

B. Clusters
155/ 5 x 2

C. Slow Negative (Clean first rep)
135/ 5 x 2

D. Max Reps (Clean first rep)
115 x 15

E1. High Incline DB Press
45/ 16 x 4
E2. EZ Curl
75/ 8 x 4

F1. DB Side Raise
25/ 10 x 3
F2. EZ Preacher Curl
65/ 8 x 3

[TrainForPain]

Fri, 10 JUN 16

Jumps
2nd step x 1
3rd step x 9

SSB
A. Ramp
65/ 10
65+ 3 Chains per side/ 5
155 + Chains/ 2
175 + Chains/ 2
205 + Chains/ 2
225 + Chains/ 2
245 + Chains/ 2
265 + Chains/ 2

B. Clusters
235 + Chains/ 4 (I need to watch it here - I start wanting to bounce at the bottom when I tire)
235 + Chains/ 5

C. Slow Negatives
215/ 5 x 2

D. Max Reps
Nope. Lower back was smoked. No kidding. I did DL, Cleans and Squats on consecutive days. I only added Cleans to the Press day because they're kind of fun. I don't need them, though. I have less control over what days I lift than I'd like, so I'm going to drop these for now. I don't care if I progress on them, so I can always add them on a lower body day or something if I feel like it.

E. TRX Fallouts
4 sets of 8

2 x 365m run

*I should also note I'm doing the Limber 11 every night before I lift the next morning. If I don't mention it, I'll forget it helps and stop doing it because I hate it. Then I'll wait until I feel like garbage to start up again. It's about 7 minutes of worth it.

[TrainForPain]

OUS, but worked up to 110kg X 2 on Bench and dos the other layers and some push-ups, etc.

[TrainForPain]

20JUN16
Box Jumps X 10

A. TBDL
135/5 X 2
225/2
315/2
335/2
365/2
405/2
365/3
315/3

B1. Chest Supported Row
2 plates / 8
2 plates + 25 / 8
3 plates / 8
3 plates / 6

B2. BOSU Crunch
- / 15 X 4

C1. Pull-ups
BW / 8 X 2
BW / 7 X 2

C2. Back Extension
BW / some X 3

21JUN16
Box Jumps X 10

A. Push Press
45/5
95/5
115/5
145/5
165/2
115/10
115/15

B1. High-Incline DB Press
60/12 X 3
60/15

B2. EZ Curl
75/8 X 4

C1. DB Side Raise
25/10 X 4

C2. Preacher EZ Curl
85/10 X 4

1 quarter mile jog on the treadmill. I freaking hate the treadmill so I stopped. I think I need to make it faster so I can get an actual stride.

[TrainForPain]

22 JUN 16

Jumps to Step
2nd step X 1
3rd step X 9

A. SSB + 3 chains per side
65 (no chains)/ 5
65 (added chains)/ 5
155/ 5
205/ 5
245/ 5
275/ 2
205/ 10
155/ 10

B1. DB Walking Lunges
25/ 8 per leg X 4

B2. Back Extensions
BW/ 8 X 3

C1. Seated Leg Curl
90/ 12 X 3

C2. Hanging Leg Raise
BW/ 8 X 3

[TrainForPain]

23 JUN 16
Jumps: 2nd step X 1; 3rd step X 9

A. Thick Bar Bench Press
45/8
95/5
135/5
185/5
205/3
155/10
135/10

B1. DB Bench Press
70/8 X 4

B2. Close Grip Push-ups
BW/8 X 4

C1. Dips
BW/6
BW/8 X 2

C2. V-bar Pressdown
70/12 X 3

Incline treadmill walk for 10 minutes

[TrainForPain]

27 JUN 16

A. Box jumps X 10

B. KB Swings
25/10 X 3

C. TBDL
135/5
225/5
275/2
315/2
365/2
405/5
365/5
315/5

D. RDL
135/8 X 4

E. C/S Row
2p/8
2p + 25/8 X 3

F1. Lat Pulldown
100/8 X 3
F2. Straight-arm Pulldown
36/8 X 3
F3. Band Pull-apart
12 X 3

6 minutes of incline treadmill sprints

[TrainForPain]

28 JUN 16
A. Plyo Push-ups X 10

B. Push Press
45/5
65/5
95/2
115/2
135/2
155/2
175/2
135/5 X 2

C1. Seated OHP from Pins
115/6 X 4
C2. EZ Curl
75/8
75/10 X 2

D1. High Incline DB Press
60/8 X 4
D2. DB Hammer Curl
25/10
25/12 X 2

E1. DB Front Raise
25/6 X 3
E2. DB Lateral Raise
25/10 X 3
E3. DB Skullcrusher
25/20
35/10
40/8

10 minute incline treadmill walk

[Benanything]

Hi buddy, you commented on my training log once regarding a cut tendon. It's possible I might have an injured tendon of some sort, what advice do you have for me and how should I go about it? I've gotten an X-Ray and my bones are fine. I've yet to get an MRI (it's rather costly).

[TrainForPain]

Hmm. Good question. My hand was open so you could see they were severed.

Why do you think the tendons are injured? From symptoms? It would become more difficult to flex or extend your fingers. I believe these injuries are most common due to lacerations or in combat sports (can pull the tendon from the bone); maybe this is also a possibility for you when deadlifting, etc. I'm not sure that you can paplate and feel tendon injuries, but I do believe a general practitioner can perform simple strength/ reaction tests as a preliminary diagnosis.

I don't know if any of that was helpful, but the gist is I think your family doc can check your symptoms and refer you to an ortho - depending on your insurance that may (hopefully) be more cost-effective. From what I understand, time is of the essence when looking to surgically repair lacerated tendons.

Please keep me posted!

[Benanything]

Well, for one, the X-Ray indicates that my bones ain't the issue. I've visited a general practitioner thrice already and he referred me to a specialist and something about an MRI. I'll take some time off and figure out what to do.

[TrainForPain]

Is it financially feasible to see the specialist? If so, it may be a good plan. Typically, if he decides on an MRI, it will roll up as part of an overall surgery cost (if it leads to surgery) for insurance purposes.

[TrainForPain]

1 JUL 16
Jump to 3rd step X 10

A. SSB Squat + 3 chains per side
65 (no chains) / 5
65 (added chains) / 5
155/5
205/2
245/2
295/2
245/5
205/5

B1. Front Squat (Clean first rep)
135/6 X 4
B2. Hanging Knee Raise
BW/6 X 4

C1. DB Walking Lunge
25/8 steps per leg X 4
C2. TRX Fall-out
BW/4 X 2

400m run X 2

[TrainForPain]

2 JUL 16
Box Jumps X 10

A. Bench Press
45/5
135/5
155/5
185/2
205/2
225/2
245/2
265/1
225/5
185/10

B1. Paused Close-Grip Bench
135/6 X 4
B2. Hammer Curl
30/8 X 3

C1. DB Bench Press
75/6 X 3
75/8
C2. Machine Preacher Curl
60/10
72/10
84/10

D1. Machine Fly
84/10 X 3
D2. Machine Tri Extension
82/10
72/15 X 2
D3. Push-up
BW/10 X 3

10 minute incline treadmill walk

[TrainForPain]

5 JUL 16
Jumps to 3rd step X 10

TBDL
135/5
225/5
315/2
365/2
415/ didn't budge
365/1

Felt like crap, so I hung it up and did some foam rolling and hot tub.

Thoughts:
1. I've been neglecting my mobility work even though I told myself to do it right above. Need to rectify this.
2. I need more sets on the way up. I may even add KB swings or other appropriate activation work at the beginning.
3. I might keep the over-warmup, but not go as high, and drop down to do more sets at a lower weight. I've been ramping to a top set of 2, then two back-off sets. I like doing this, but could also just get some work in around 5 X 5. I might save this for the next step strategy of the first two actions don't fix it.

Some of this is also probably just having a bad morning.

What I have been doing right:
1. Lifting 4 days a week - works with my travel schedule.
2. One major lift per day, then crisp assistance work.
3. Short conditioning on lower body days, easy something on upper.
4. Superset the assistance work.

[Benanything]

1. Lifting 4 days a week - works with my travel schedule.
2. One major lift per day, then crisp assistance work.
3. Short conditioning on lower body days, easy something on upper.
4. Superset the assistance work.

Sounds like 5/3/1 if you ask me. That being said, I'm in no way saying you stole it haha. It astounds me as people often think certain training principles are 'owned' by certain authors.

[TrainForPain]

Awesome that you wrote that, because this morning I decided I was essentially doing 5/3/1 with the pyramid (and more or less triumvirate assistance) so I just decided to do that. Plus I like saying I'm running a pyramid scheme. Glad to see I'm thinking on the right lines! I appreciate you commenting on here, by the way.

How's the hand? I saw you were going to take a break, which I think is a great move; especially since we aren't sure the extent of the injury. I'd even set a totally different goal for awhile, like run some 10k or something.

6 JUL 16
Jumps: 2nd step X 1, 3rd step X 9

A. Press
45/10
65/10
95/5
110/5
125/12
110/5
95/10

B1. Top 1/2 Press
135/6 X 4
B2. EZ Curls
75/10 X 3

C1. DB Incline
65/10 X 4
C2. DB Hammer Curl
32.5/10 X 3

D1. DB Front Raise
20/8 X 3
D2. DB Side Raise
20/8 X 3
D3. DB Rear Raise
20/10 X 3
D4. DB Skullcrusher
35/10 X 3

Incline treadmill walk for 10 minutes.

*I like the SSB for squats, the TBDL and the thick bar for bench. I can go to a gym that has them most the time, but sometimes can't with travel. So I'll count the SSB and thick bar as 65lbs, because that's how they seem to correlate, and the trap bar as 45. When I have to use straight bars I just won't change anything from the planned weight. That should work for now as I went pretty low-ball on my training max. I'll adjust if it stops making sense.

[TrainForPain]

7 JUL 16
Jumps: 2nd step x 1, 3rd step x 9

A. SSB
65/10
115/5
155/2
165/5
190/5
215/15
190/5
165/15

B1. Front Squat
135/8 x 4
B2. Hanging Leg Raise
BW/6 x 3

C1. Walking Lunges
30/8 per leg x 3
C2. Bosu Crunch
BW/ 12 x 2

Tried to run - did not happen. I might add farmer's walks on this day because they seem cool and I'd imagine I can still waddle after the light weight I can squat anyway.