Saturday, July 27, 2013

July 25, 2013 – DE LB & July 26, 2013 – ME UB

Some kind of bug is going around and it hit me Wednesday night so I've had a bad head cold since then. So I've been quite miserable. Plan was to start integrating super light strongman work for the moving events this weekend but the new plan is to rest this weekend and hope that the bug in my system dies. Being miserable didn't stop me from hitting the gym hard though. Even sick, I need my body to get this first week of 100% training in the books as it won't be getting any easier from this point on.

July 25, 2013 – DE LB

Dynamic Warm-ups

18" Box Squats with LB's & MMB's
No Bands
50x10
100x2
150x2
Add Bands (+150lbs)
50x2
100x2
140x2
190x2
230x2
280x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2
320x2

21" Axle Front Box Squats w/ 88lbs of Chains
72x3
122x3
172x3
212x8
232x8
252x8
272x8
292x8

Safety Squat Bar Step-Ups (24" Platform)
90x3/3
120x5/5
130x5/5
140x5/5

One Legged Angled Leg Presses
+270x12/12
+270x12/12
+270x12/12

Leg Raises
bw+44x12
bw+44x12
bw+44x12

28 Minutes of Stretching

Comments: I was concerned with how this workout would go with being sick and I was nervous with handling these kinds of weights healthy. I forgot to pick up a pair of average bands from Max Fitness the other day so I made due with my light bands and monster mini bands. Slightly more band tension than planned but I'll take it. Just got to get some more mini bands to make adjustments. I was also a tad unsure with how speed would be considering how tough the manta squats were on Tuesday. No issues, just took a bit of time to warm-up and work on pushing out the knees. Surprised myself on axle front squats. I did these with no hard belt which makes it much tougher and I will be keeping them this way to continue to work my core stabilization. Did many more sets than I planned (like the BTN jerks from Monday). I think I had another 10lbs in me. I was plenty warmed up so I did just one set to prep for step-ups. Not bad and not much to say here. Just going to make small jumps. Had a plan to warm-up some for the leg press as it seemed to be bothering my knees some. I had to wait to use it and it was getting late so I just went with the planned work weight. Felt easy, guess I just need to take the weight seriously and the pain goes away haha. Just about killed my abs with leg raises at this weight. I'll stay here until it is easy.



July 26, 2013 – ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses w/ 2 Second Pauses
45x10
75x5
105x5
135x3
165x3
195x3
225x1
255x1
285x1
315x1
335x1
350x1
315x3
280x5

12" Log Strict Presses
90x3
130x3
170x3
190x8
200x8
210x8

Chest Supported Rows
310x12
310x12
310x12
310x12

EZ Curl Bar Overhead Extensions (seated)
140x12
140x12
140x10

IYT’s
5’sx12
5’sx12
5’sx12

28 Minutes of Stretching

Comments: Again training while sick. Purposely picked a bench variation that I haven't done in some time and also one that I haven't really maxed on. Same principal as doing the manta box squats on Tuesday; new lift, nothing to really compare it to so I build confidence in my comeback from injury. Even feeling like crap, I knew I could crush my previous best here. Only paused the last rep of each set warming up to the singles. I was pretty psyched up on the 350lbs single and I think I pushed it up a tad early of 2 seconds. Felt good on pressing. Some niggles in my back warming up on strict press but nothing once I got to working weight. Got 190lbs well enough and knew 200lbs would be tough but doable. 210lbs was a max effort. I set it down after seven to catch my breath and give it one last push. Ugly but eight reps in the books. Jumping up 90lbs for rows was stupid. Toughest this exercise has been but I kept at it and gutted out 4x12 with the weight. Had a little scare on triceps as the weight felt like it was going to snap my wrists when I got it overhead. It felt way too heavy but it was easy weight for my triceps and shoulders. Fatigue was setting in bad by this point and the second set was a struggle and only mustered ten reps on the last set before finishing up the day with upper back and stretching.

Wednesday, July 24, 2013

July 22, 2013 – Overhead Event Day & July 23, 2013 – ME LB

I forgot to mention last time that I've added some girth to my midsection during my off time so I have lost a loop on my belt. I kept up my normal eating (and then some) while out of commission so unsure if this is permanent.

July 22, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
20x5 R
20x5 L
50x5 R
50x5 L
80x5 R
80x5 L
100x5 R
100x5 L
120x5 R
120x5 L
137x5 R
137x5 L
155x5 R
155x5 L

Axle Behind-The-Neck Jerks
72x3
116x3
160x3
204x8
214x8
224x8
248x8

Overhead Axle Supports
272x5
322x5
372x5
422x5

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

28 Minutes of Stretching

Comments: Guess I'm back to heavy stuff. Starting up the 5/3/1 cycle for circus dumbbell using my best max in training (202) for both sides. I got plans to implement some Beyond 5/3/1 stuff for my 5/3/1 week of the cycles. Using my Fat Gripz Extremez for everything under 130lbs. Certainly helps my right wrist get used to the larger diameter handle better. Did hang cleans until I actually got to the circus bell. I think doing this will help my grip fatigue that plagues my right pressing hand. Used to do all my dumbbell pressing like this in the past. Only had a slight hiccup on the last rep for that side today but felt strong, just out of practice. Moved on to a new exercise from there; behind the neck jerks with an axle. I've done btn jerks years ago (like when I first started so at least 4 years) and I haven't done them since so doing them with an axle is also a new experience. In fact, I looked around and I don't think I've seen or read about anyone else doing them. I started out too light and just put in a bigger jump so that I wasn't there all day. Not a max effort but challenging enough and a good start. Hate doing these for reps and the back of my neck has the raw skin to prove it haha. I did these for two reasons. The first is that I noticed on my dominant hand that I set the dumbbell low on my tarp on that side in the same position as if I were holding a thick bar for squatting. I feel this can get me comfortable with this style of jerk. The other reason was that it would be the perfect warm-up for the overhead supports. I worked up to a heavy set of 5. Again, though but not a max effort. No reason to kill myself this early in the cycle. This was the only time I noticed anything in my back and it was minor and went away immediately. This is a good start, just got so see what a heavy lower body session is like to tell if I'm really back.



July 23, 2013 – ME LB

Dynamic Warm-ups

18" Manta Ray Box Squats
45x10
95x5
135x5
185x3
225x3
275x3
315x1
355x1
405x1
435x1
470x1
425x3
380x5

Wide Grip Romanian Deadlifts w/Chains (+105lbs)
140x3
230x3
320x3
370x8
390x8 PR+15lbs
410x8 PR+35lbs

Glute Ham Raises
bwx3
LBx8
LB+12x8
LB+24x8

Sumo Chair Deadlifts
135x3
185x12
185x12
185x12

Ab Wheel
bwx12
bwx12
bwx12

28 Minutes of Stretching

Comments: Real test day for myself. Upper body workout is one thing to test how the back is but got to use it to see if it holds. First exercise was box squats with a manta ray. Haven't used that thing in forever. I was really surprised with how tough these felt. Could be the time off but it felt harder than a ssb. I was expected low 500's for this but seeing how tough just two plates felt, I knew that was going to be out of reach. When it came time for the last single, I was going to go with 465lbs but my mind rejected that. It said it had to be 470lbs, 100lbs less than my best box squat. I also wanted the symmetry with the sumo pulls since there is a 100lbs difference between the two variations as well. Tough but not impossible. Now normally this would be it and on to the next thing. I'm doing something a little different called the Forced Entry Method for my ME work. Top single, followed by a triple at 90% of that single, followed by five at 80% of that single. I used to do an all out set of 90% before so this spoke to me. I moved on to wide grip rdl's with chains. The first work set felt like a good place to stop but I wanted to push it today. Put another 20lbs on and got it hard. Another 20lbs and it would be a small PR. Had to put my will into it to finish. Turns out I was thinking of the wrong exercise. My first set was 5lbs under my best so I ended up psyche myself up to hit a 35lbs PR. Very happy to see I have more than recovered. Moved on to glute ham stuff with bands and chains. Getting better at dismounting but can still be awkward. I went down too far on the last rep of the last set and the band came off the hooks haha. Went with less weight than I had planned on sumo chair pulls from three weeks ago due to the difficulty. No cramping this time with the warm-up set. Still rubbing my shins raw but good work for the hips. Ab wheel keeps getting easier. I think I'll be adding weight soon.

Sunday, July 21, 2013

July 20, 2013 & July 21, 2013 – Rehab & Workout Plan

Still doing some tinkering but I feel I have most of my thoughts clear on training. This is the template I got right now and hopefully if all is well, I'll be going in full swing tomorrow.

Monday – Overhead Events
Main Lifts
Event Specific Overhead – 5/3/1
Supplementary Lifts
Supports/Lockouts/Secondary Event Specific Overhead
Accessory Lifts
Band Triceps Pushdowns/Band Face Pulls – 4x25/25

Tuesday – ME LB
Main Lifts
Week 1 – A type of Deadlift
Week 2 – A type of Rack Pull
Week 3 – A type of Box Squat or Sumo Pull
Supplementary Lifts
Romanian Deadlift – 3x8
Glute Ham Raise – 5×5-8
Accessory Lifts
Chair Sumo Deadlift – 3x12
Ab Wheel – 3x12

Thursday – DE LB
Main Lifts
18” Box Squats w/ Bands – 10×2
Week 1 – 57% + 145lbs of bands
Week 2 – 57% + 175lbs of bands
Week 3 – 57% + 200lbs of bands
Week 4 – 57% + 145lbs of bands
Week 5 – 60% + 145lbs of bands
Week 6 – 63% + 145lbs of bands
Supplementary Lifts
21” Axle Front Box Squats – 3x8
Safety Squat Bar Step-ups – 3x5/5
Accessory Lifts
One Leg Angled Leg Presses – 3x8-12
Leg Lifts – 3x12

Friday – ME UB
Main Lifts
Week 1 – A type of Bench Press
Week 2 – A type of Board Press or Band Press
Week 3 – A type of Incline Bench Press
Supplementary Lifts
Strict Presses – 3x8
Accessory Lifts
Chest Supported Rows – 4×8-12
Overhead EZ Curl Bar Triceps Extensions – 3x8-12
IYT’s – 3x12

Saturday – Events
Whatever, usually 3 exercises

I've got close to 17 weeks to prep for this show so hopefully this does the trick and gets me back to kicking butt.

July 20, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: Not as lazy as last week. Had to get up a somewhat reasonably hour to drive Brooke out for her last event day before the show. She put in good work. Waited until later in the day to go for a walk and then do my rehab stuff. Dropped some more exercises that I felt were redundant.

July 21, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: Took care of this a bit earlier in the day than yesterday. Dealing with squash bugs in the garden that were ravaging our zucchini plants. Much the same as yesterday in regards to walking and rehab stuff. I think this is the last week of two rehab sessions a week and bring it down to one with a light event day.

Saturday, July 20, 2013

July 18, 2013 – DE LB & July 19, 2013 – ME UB

The heat wave's fever finally broke but it was violent. Massive thunder storm blew through right at closing time at work on Friday. Knocked over some trees, flooded some streets and pelted my car with dime sized hail. Never been in a hail storm before. After these two workouts, I wonder if it would be best to do another lightish week with weights at 80%, still with no belts or anything. Going to have to think on it and see where that would put me at for getting this thing going again. I guess I'm worried that going from 70% to 100% is a bit much with the month of nothing. Might compromise and do the main stuff 100% but keep the other stuff 80% for the coming week. Need to do some more thinking and assessing.

July 18, 2013 – DE LB

Dynamic Warm-ups

18" Box Squats with LB's
No Bands
45x10
95x2
Add Bands (+95lbs)
45x2
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2
275x2

21" Axle Front Box Squats w/ 88lbs of Chains
102x3
152x3
202x8
202x8
202x8

Safety Squat Bar Step-Ups (24" Platform)
60x3/3
80x3/3
105x5/5
105x5/5
105x5/5

One Legged Angled Leg Presses
+230x12/12
+230x12/12
+230x12/12

Leg Raises
bw+22x12
bw+22x12
bw+22x12

29 Minutes of Stretching

Comments: Closest I have gotten to going full bore for a workout. Considerable increase in the band tension from last time plus two more sets. Wrists didn't like these, not used to the weight from all the time off and from doing only front squats. Had to play around with hand position and just decided on switching between narrow and wide each set since neither option made the hurt go away haha. Felt good, like I'm ready for the heavy weights now. These Jenkins' style front squats are rough, especially without a belt. Felt like death the first work set but much better once I got my head in gear. I really can't believe how much tougher an axle makes this exercise. Step-ups were fine, adjusted the step so that there was more support in the middle. Knees kind of hated these today but oh well. Leg press was about the same as last time. I think the left side is going down farther but I'm not sure if is weakness or flexibility related. Leg raises helped with taking some tension off my back but made my already sore abs sorer.

July 19, 2013 – ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
75x5
105x5
135x5
170x5
200x5
235x5

Axle Strict Presses
92x3
122x3
152x8
152x8
152x8

Chest Supported Rows
220x12
220x12
220x12
220x12

EZ Curl Bar Overhead Extensions (seated)
95x12
95x12
95x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: Benching is benching. Really throwing up the light weights until I got to 2 bills. Not heavy, just felt heavy in my hands. Possibly from the beating the box squats gave my wrists the day before. Other than that, a really easy workout. Almost feels like I didn't really do anything.

Wednesday, July 17, 2013

July 16, 2013 – ME LB

Past two days have been in the triple digits temp wise and it sounds like tomorrow will be even hotter. Pretty much sweating my butt off in the gym and just staying in the basement or with a fan right next to me when I'm home.

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x5
290x5
350x5
405x5

Wide Grip Romanian Deadlifts
195x3
245x3
295x8
295x8
295x8

Glute Ham Raises
MBx3
MB(2)x3
MB(2)+12x8
MB(2)+12x8
MB(2)+12x8

Sumo Chair Deadlifts
155x12
155x12
155x12

Ab Wheel
bwx12
bwx12
bwx12

27 Minutes of Stretching

Comments: Another day to test out the lower back. Used the crappiest bar possible for deadlifts. Covered in sweat, no knurling double overhand grip with no belt stuff again. Felt challenging, about 100lbs more than it felt like it was haha. Body held up and I didn't feel like it was my lower back's limit like last week. Took a bit to feel comfortable with the rdls. Was initially going to hold 20lbs at my chest for ghrs but noticed the tiny chains and put too around my neck instead. Awkward getting the bands and chains on and off, really glad I didn't film it haha. I think I'll need to do some kind of warm-up or ramp-up sets for the sumo chair pulls as I always get butt cramps on the first set from the first few reps. No issues for the other sets, just my shins are getting rubbed raw. Ab wheel went better this time. First set was almost easy, felt like similar toughness to last time on subsequent sets. Got to see how my next lower body workout goes but I feel that I'm ready to get back to the heavy stuff.

Monday, July 15, 2013

July 15, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
35x5/5
55x5/5
75x5/5
95x5/5
110x5/5
130x5/5

12" Log Jerks
95x3
120x3
145x3
170x8
170x8
170x8

One Arm Medicine Ball Ballistic Jerks
50x3/3
50x3/3
50x3/3
50x3/3
50x3/3

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

30 Minutes of Stretching

Comments: Definitely moving back up to manly weights. Still doing the hang clean every rep for dumbbell with no rest between sides to make it tougher. Got a pair of Fat Gripz Extremes to put on my regular dumbbells so that they are almost as thick around as the circus bell. Made things a bit more interesting for warm-ups haha. Still doing all this stuff without and wrist wraps, belt or rehband belt so that while it is still light, I can focus on how my abs and back are reacting. Noticed that when I cleaned or received the dumbbell to my right shoulder, that I felt some aching in my left side of my lower back. Nothing with the left side cleans. Just got to watch that and I don't plan on pushing the right side if I don't have to as the left is my go to side. Some aches on log jerks. I think it was a mix of trying to be explosive, staying tight, not passing out and getting lots of reps that let to that. I think I got the medicine ball jerks a bit better this time. Just using the legs and force of dipping under the weight to launch it as opposed to actively trying to push it up higher after the initial dip. Finished up with bands and stretching. Hopefully my back reacts well to tomorrow's lower body session.

Sunday, July 14, 2013

July 13, 2013 & July 14, 2013 – Rehab

Figured it was best to post these two workouts together rather than give each a separate post since it is just rehab stuff. Certainly doing some more thinking about setting up training. Found out that there will be no suits allowed for the car deadlift hold. Just got to get strong.

July 13, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Dead Bugs
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Knee Raises
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

29 Minutes of Stretching

Comments: Super lazy today, I slept 14 hours. Guess I needed it. Warmed up by doing chores, picking vegetables from the garden and then going for a walk. My cat would not leave me alone while I was exercising in the basement. Nothing much to say other than I worked up a good sweat. Added tiny ankle weights to some of the movements. Used light dumbbells for saxon side bends. Initially these bothered my back but I just had to learn to brace my abs appropriately. Kind of exhausting have my arms above my head the whole time. Stretching to finish things up for the day.

July 14, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Single Leg Raises
1'sx15/15
1'sx15/15

Alternating Supermans
1'sx15/15
1'sx15/15

Knee Raises
1'sx15/15
1'sx15/15

Saxon Side Bends
3'sx15/15
3'sx15/15

27 Minutes of Stretching

Comments: More of the same today, just no chores really. A bit hotter outside today for my walk. Cat seemed to leave me alone most of the workout (freaked on me doing x band walks). Dropped dead bugs (too easy) in favor of leg raises. A bit tougher but still easy. Possibly going to drop the knee raises as they are too easy as well. May just do an extra set of each exercise instead. Saxon side bends went better this time. Followed up with more stretching.

Friday, July 12, 2013

July 12, 2013 – ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
75x5
105x5
135x5
165x5
200x5

Axle Strict Presses
72x3
102x3
132x8
132x8
132x8

Chest Supported Rows
190x12
190x12
190x12
190x12

EZ Curl Bar Overhead Extensions (seated)
80x12
80x12
80x12

IYT’s
5’sx12
5’sx12
5’sx12

31 Minutes of Stretching

Comments: This workout also had changes made to it from my original plan. I knew Fridays would be busy and I was right as both power racks were in use. Benches were open so I did that instead of floor presses. I may just use bench press instead as nobody really benches on Fridays. For overhead, it was going to be log work but I had to wait for a rack to open up. I could do log on one but not the other so my other choice was axle press. Just had to wait for one to open up and go with that choice. Axle it was. I was worried with the warm-up on how it felt on my lower back but I think it was more that I wasn't used to it than any injury pain. Just made it my mission to keep everything braced and no issues after that first set. Was going to be 180lbs for the rows but just throwing on two plates a side was so much easier. Definitely feeling soreness in my upper back and lats from this week. Triceps got quite a pump as well from extensions. Finished up with the usual rep stuff and stretching and got three double meat burritos as a reward.

Thursday, July 11, 2013

July 11, 2013 – DE LB

I had planned on doing rehab stuff yesterday but I was too tired. I got very little sleep and I fell asleep at the chiropractor's office on the table. Figured it was for the best to get some food in me and get to sleep at a reasonable hour.

Dynamic Warm-ups

18" Box Squats with MB's
No Bands
45x10
Add Bands (+35lbs)
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
275x2
275x2

21" Axle Front Box Squats w/ 88lbs of Chains
72x3
122x3
172x8
172x8
172x8

Safety Squat Bar Step-Ups (24" Platform)
60x3/3
90x5/5
90x5/5
90x5/5

One Legged Angled Leg Presses
+200x12/12
+200x12/12
+200x12/12

Leg Raises
bw+11x12
bw+11x12
bw+11x12

34 Minutes of Stretching

Comments: Did something quite a bit different than what I had written down on paper. Initially I was going to treat the box squats like the other main lifts with the 5/3/1. However, this is going to be my DE day so I should try to keep it closer to that. I used a reduced percentage and added a small amount of band tension and did a few sets. I focused on sticking my butt back and pushing out with my knees and hips. Wider stance than I usually use. Next time I'll keep the same weight and up the band tension and add two more sets. From there, I did front squats. Well sort of. I did them to a high box about 3" above parallel and used and axle. Picked up this style from Jenkins. However, it keep with the DE nature, I added a bunch of chains. The thickness of the axle was the toughest part with it jammed against my windpipe. I may alternate between band tension and chains for these. Still got time to think on it. Moved on to step-ups. I used and elevated step platform. Not bad, just out of practice. By this point, my quads were sore and my knees were saying uncle. I haven't used the new leg press yet. No idea what the sled weighs but it is different. Maximum load is 720lbs so I'm just going to do one legged presses. Threw on 100lbs on each side and that was just right for what I'm doing. Finished up with leg raises and stretching.

Tuesday, July 9, 2013

July 09, 2013 – ME LB

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x5
290x5
350x5

Wide Grip Romanian Deadlifts
155x3
205x3
255x8
255x8
255x8

Glute Ham Raises
bwx3
MBx3
MB(2)x8
MB(2)x8
MB(2)x8

Sumo Chair Deadlifts
135x12
135x12
135x12

Ab Wheel
bwx12
bwx12
bwx12

34 Minutes of Stretching

Comments: Kind of a real test day for the lower body. Used no belts like yesterday as well. Top set of deadlift was about as far as I wanted to push it at this point. No issues with rdl's. Changed up what I was planning do with ghr's and used bands instead of weight. Probably going to do a combo of bands and weight in the future. Overestimated how easy the sumo chair deadlifts would be. Nowhere near a max effort but I had to concentrate with this weight. Pretty much sitting on a bench, breaking the weight off the floor and sitting up with the weight, and then coming off the bench to finish locking out the lift. Boy did this smoke my hips and glutes hard. Finished up with ab wheel. Really tough but can't really make it easier than bodyweight haha. Just got to keep at it until it is easy. Also tried on a deadlift suit after my workout as I might get one. Thinking about using one to help with car deadlifting more than conventional. Really weird feeling. Used a size 54 Metal Pro Deadlifter. Might be a perfect fit at this point. Just kind of dicked around with 135lbs on a bar and 170lbs on a trap bar. Tons of stretching.

Monday, July 8, 2013

July 05, 2013 – July 08, 2013

July 05, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx14/14
mbx16/16

Ab Wheel
bwx12
bwx12

One Legged Glute Bridges
bwx15/15
bwx15/15

Alternating Supermans
3's/5'sx15/15
3's/5'sx15/15

Knee Raises
8x50/50
8x50/50

Band Traction for hips and lower back

36 Minutes of Stretching

Comments: A testing day to see how certain exercises felt for targeting my lower back, hips and abs. Main thing was stabilization. Felt really good to be back in an actual gym. I will say that my dynamic warm-up made my back and hip feel better than anything I did at the PT.  I did the x band walks to start and they got a good sweat going. Really felt them in the glutes and the hips. Did ab wheel stuff on my knees on a foam pad. Worked on keeping my abs braced the whole time. Tougher than I thought they would be. Just worked on keeping my spine and hips neutral with the one legged stuff. I put 3lbs ankle weights on my wrists and 5lbs ankle weights on my ankles for the supermans. Definitely noticed some tightness in the left side of my lower back. Not painful but it wasn't as unrestricted of movement as the right side. Got to mind that. Tried out something stupid I read about doing standing knee raises for high reps. Felt those for days (still feeling them). I felt good after all of this but I wanted to try out some traction stuff with the bands since my back feels like it just needs a good stretch. Worked one side, than the other and than both together. Felt really good while I was doing it but coming back to normal wasn't pleasant haha. Took a while for the back to calm down but I do think it was somewhat beneficial. Won't be doing it again any time soon. Do a ton of stretching.

July 06, 2013 – Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
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Alternating Supermans
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Dead Bugs
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Comments: Stuck at the beach for the weekend so not much to do. I went for a walk before this as well. Could only bring the mini band so a much less intense session compared to Friday. I noticed that I didn't feel hip pain during the car ride over so that is a plus. This might be similar to what I will be doing for my weekly rehab sessions. Looking at doing a walk followed by dynamic warm-ups and a couple exercises. Try to do this at least twice (three until I start doing events again).

July 08, 2013 – Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
35x5/5
55x5/5
75x5/5
95x5/5
110x5/5

12" Log Jerks
95x3
120x3
145x8
145x8
145x8

One Arm Medicine Ball Ballistic Jerks
50x3/3
50x3/3
50x3/3
50x3/3

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

31 Minutes of Stretching

Comments: A real workout, just not at max percentages. Start of work at 60%. Since the show I'm aiming for has a max circus bell, that is my main press leading up to it. Unlike last time, I'm going to be keeping in plenty of two arm jerks and strict presses. Worked up a good sweat. I did clean and press every rep and no breaks between sides. Actually did hang cleans really to keep more stress on the upper body. Going down so low to get the dumbbell each time might have been a bit much for my hips and back. Want to wait and see how a lower body session treats them. Good and easy, felt in control. For the log jerks, I just moved the weight. That was too be it for the session (besides the bands) but I wanted to try something out. Someone bought a 50lbs medicine ball and I thought it would interesting to use for one arm press training for kind of a ballistic movement where I try to use my legs and jerk the ball up for height. I hit the ceiling twice during this (once each arm) but I'm not sure if I'm going to be able to keep it in the routine as it is hard measure progress and with the lowish ceiling, might be hard to really put everything into it. It was fun though. Did some more stretching to finish up the day.

Thursday, July 4, 2013

Update

Sorry that I have been silent for the past few weeks. If I was doing something, I would be posting but I’m not so I didn’t. I’m going to be starting up training again so I figured it would be best to explain what has been going on as of late.

I did something to either my back or hip at on the first event of the June 8th contest and it was painful enough that I scheduled to meet with my chiropractor Monday of that week. He said that the SI joint was just “locked” and wouldn’t adjust. He had to use a special table that used my own weight to help with the adjustment. The discomfort wasn’t going away fast enough and I knew going too many days with 12 ibuprofen tabs was not healthy.

The tipping point was when my left glute, hamstring and erector just spasmmed while I was helping move equipment around for my sister for her event training. The earliest I could see an orthopedic doctor was the end of the month so I went to clinic in the meantime to get x-rays and some kind of diagnosis. They thought it was my lower back muscles and prescribed me a 12 day taper of anti-inflammory steroids. Messed with my adrenal system a bit as I was very anxious and felt like I had to keep moving around. It seemed to help though as the pain was greatly diminished and the chiropractor was finally able to adjust my hips and back without the gravity table.

I was somewhat worried about what the orthopedic doctor would say as the last time the doctor just touched my leg and told me I had ruptured the tendon. Day started off wrong when the x-rays weren’t mine on the disc the clinic gave me. Didn’t seem to matter though with the doctor’s assessment. She was very professional and listened/addressed all my concerns. She thought it was lower back as well and that I may need PT for like three weeks at the most and was hopeful that I wouldn’t even need to come back for the follow-up appointment the following month. She only really wanted me to go to PT to make sure it wasn’t a bulged disc (unlikely) because I was getting hip pain and some twitching in my glute and hamstring on that side. The prescribed me a tiny dose of muscle relaxers to go with the steroids. The only thing I had done during this time was going for walks.

The physical therapy stuff however is a different story.  The first session was just me filling out forms, touching my toes and talking a lot about myself. I glanced at her clipboard and noticed that she had put me down for 8 weeks of PT. I’m already thinking screw that on top of feeling like I wasted a session. I asked if I can do any upper body stuff and she said no, that she wanted to control what I put back in to my training. I left frustrated and waited until the following week’s session. I did stuff this time, but it is all stuff I could do at home. Had three sessions this week and each time I asked if I could have any kind of time frame where I can start putting in upper body stuff. I was getting frustrated and feeling soft. Working out is huge part of my life, something that keeps me going.

Two things happened with today’s session that made me decide to stop the PT and do my own thing. The first was that I felt like I was being dragged along. I used this place when I did in my hamstring 2.5 years ago and they saw me once to show me the exercises and scheduled a follow-up the following week. Two sessions total that I had to pay for during my entire hamstring recovery. This time, I’ve had to go for all the sessions to the clinic with no real updates. I tell them I’m feeling better but I’m not sure if it is the stretches (which I already do on my own when I’m healthy) or extended time off I have been taking to rest. I asked Wednesday if I could discuss possibly adding stuff back to my routine and she said we can see Thursday. Thursday came and by the end of the session, they were telling me my session was over and trying to have me go out the door. After being told by the PT’s assistant that “she doesn’t need to talk to you today” I was getting a bit frustrated. I did end up talking to her and she essentially told me that she doesn’t know how I can integrate back to normal training and that a strength coach is needed.

That brings me to the second thing; the strength coach. This whole time, she has been trying to sell me on a local strength coach. I had told her that I had already dealt with three strength coaches and that while I appreciated that work and services they did for me, they ultimately didn’t work out as the was the distance issue and I was either having too much work or too little work. She said she trusts this guy and wanted to hook me up with him since he has strongman training. I finally got the contact information today and I thought I had heard about this guy before (not in a positive way). And I right as this was the guy who had been taking down Jenkins’ posters, disparaging his training methods and facility as well as attempting to steal his high school athlete clients. With that, I said I’m done. If I need the follow up with the ortho, I’ll do that but I’m done with the PT.

So where does that leave me now? I haven’t just been sitting on my duff and moping. Been doing a lot of reading about training, listening to interviews about training and messing with my routines. But I got to build myself back up for training. Going to be doing high rep stuff to work on the hips, abs and lower back for stability for the next few days and will do so on my off days from the gym. Going to do at least 2 weeks to at low percentages to get back into it as well. 60% one week, 70% for the second and possibly another week at 80%. After I get back to doing my gym work, I’ll bring back in events the same way. Might aim for a contest around mid-October but got to see how my body handles this.