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.
" 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
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.
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).
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.
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.
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.
Felt like crap, so I hung it up and did some foam rolling and hot tub.
Thoughts:
I’ve been neglecting my mobility work even though I told myself to do it right above. Need to rectify this.
I need more sets on the way up. I may even add KB swings or other appropriate activation work at the beginning.
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:
Lifting 4 days a week - works with my travel schedule.
One major lift per day, then crisp assistance work.
Short conditioning on lower body days, easy something on upper.
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.
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.
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.
