December 31, 2016 – Week 3, Day 3

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x21

Seated Dead Shoulder Presses (no back support)
45x20
75x15
100x20

Seated Dumbbell Hammer Curls
20’sx20
30’sx15
40’s10

Triceps Pushdowns (v-bar)
35x25
50x20
75x15

Stretching

Comments: Last workout for the year. Even though this year started out well (bought a house, qualified for Nationals) it is one I won’t miss. Onward and upward. Stiff in my hamstrings and hip on the left side. To be expected with the amount of lower back and hamstring (as well as abdominal) work last session. It appears that the elliptical I had used the last two sessions wasn’t much different from the other ones, just the elevation setting was broken. I will try to avoid it in the future. Heart rate up to 164bpm but my stride frequency was up about 10 from last week again. Calf raises were the easiest they have been so far. Almost on to warm-up level. Box touches were something else this session. Tightest my hamstrings have been since I started training again. Helped loosen up my lower back as well with the wide stance. Squat therapy also felt spot on this session. Barely feeling fatigue in my legs by the end. Regular stance box touches helped loosen up my back and hamstrings some more. I had to wait a bit to do box squats as both racks were in use. Bar again but more reps. Goal was 20 and I miscounted so I did one more as I wanted to make sure I hit 20. I feel like my rack position on my back felt better last session but it could just have been the knurling on the bar. Change up from the previous two weeks instead of event type work more upper body stuff. Higher reps appearing to be the name of the game. First exercise was seated rack presses. Two high rep sets to warm-up and then one set for max reps. Left shoulder felt off on the second warm-up set but seemed to shut up for the last set. At least until bar speed slowed down a lot as the goal was pump, no grind. I might have cut it short a rep but better to be cautious as I need to keep things just right for now. Hammer curls after that. I think I went too heavy for these as my form broke down near the end. Hard to gauge with how quickly my biceps tend to fatigue. Triceps were the opposite. I started out too light and I probably should have done a little more for the last set. I was worried that I would be doing more body language with how sore my upper abdominals are but I was able to keep everything strict. Stretching out my hamstrings and hips felt great after this workout.

December 29, 2016 – Week 3, Day 2

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x15

Step Ups (18” Box)
BWx25/25

Hyperextensions
BWx25
BW+10x15

14” Rack Pulls
45x10
55x10

Crunches
BWx35
BWx25

Leg Raises
BWx27

Stretching

Comments: Symptoms feel like they are improving some but still concerned going into this workout. Sleeping and eating well, doing what I can to assist recovery (walking, massage, supplements, stretching). I decided to use the elliptical I used last time to change it up from the first two weeks and see how it went a second session. Heart rate got to 154bpm. Calf raises were good, only really noticed that I was slowing down on the last five. Box touches in both styles feeling good in the hamstrings. More so hamstrings in the wide stance. Not sure if it is because they are first and just waking up the hamstrings or what. I felt like I did well with the squat therapy drill this session. I didn’t feel like I was fatiguing much. Box squats with the bar felt good too. I got to use the actually good power rack this time. Maybe being in the cage is comforting as I felt like this was easier than last session. Next step-ups. Same as last week but increased the step by 2”. Getting a bit tiring. Some aches in the left hip but very minor and went away almost as quickly as it popped up. After that was hyperextensions. No weight for first set and then a little weight to test for second set. Been a while since I did these. I always forget how much they make my hamstring sore. No back or hip pain on these just little soreness from the lower back pump. Rack pulls again. Same as last week but 2” lower. Just the bar was fine but my lower back was stiff from hyperextensions. I added a little weight and that set was easier better and easier than the first. I tried a cue to bend the bar around my legs to engage my lats on the second set. Ab work followed that up. Obliques still sore from last session, have to watch how hard I laughed the last two days with the soreness haha. Goal for crunches was just two sets of 25-50 reps. I could probably get 50 with a lot of effort the first set but recovery not good enough to get 25 the second if I did. I decided to go until I felt that my effort on the first set would just make it tough to get 25. Last on the agenda for today was leg raises. I went until I started to feel uncomfortable. I got a fair number more than I was expecting. I guess some of the core work for rehab has helped keep that area somewhat in shape. Did quite a bit of stretching and then home to eat.

December 27, 2016 – Week 3, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Regular Box Touches (12” Box)
BWx25

16” Box Squats
45x10

Incline Bench Presses
45x10
75x5
75x5
105x8
135x8
165x8
195x3
135x8

One Arm Dumbbell Rows (supported, tripod)
40x10/10
50x10/10
60x10/10
70x10/10
80x10/10

Stretching

Comments: Still getting some aches in my left side near the lower and back and hip. Sometimes nerve pluses. Again, it is nowhere near as bad as it had been and it still a lot less than what I was having most of the time I was doing PT. However, it is present at times and it creeps into my mind that I’m one false step back to being in pain. Got to stay focused and be smart. Massages the last two days to try and help promote recovery in the area. Got to keep a positive attitude and keep on keeping on. Had to use a different elliptical machine so not quite the same as what I was using. The stride felt smoother but resistance easier and I didn’t feel like the setting really adjusted much. Heart rate got to 158bpm (I got a heart rate monitor with my new watch and my pulse was anywhere from 51bpm to 129bpm yesterday). Calf raises still feeling ok, perhaps a bit more fatigued than last time with completing the reps. I wasn’t sure how box touches would go but thankfully they both were good. Hamstrings were quite tight on the wide style. Change up having squat therapy first. I had to catch myself as I was not pausing the first few reps. Had to make sure I stayed tight. Box squats were done with the bar. Plan is to add more reps next time. The good power rack was in use so I had to use the half rack to practice unracking weight and walking it out. I certain I need to fix up my form on these but hey, it is weight on my back. Pressing for this session was incline benching. Work up to a tough set of eight. I knew I wasn’t going to be hitting a PR on this and I really had to try and gauge where I was by feel on that first warm-up with the bar. Left shoulder didn’t like it at first. Out of practice. I realized quick that I needed to aim lower than I had planned. Even my low ball was too much for this session and I racked what I thought would be my top set after three as I knew my triceps wouldn’t be able to get much more. About 100lbs under my best for these kind of reps. I did another set with a lighter weight to get my four sets of eight. Then on to one arm dumbbell rows. I can do a lot more weight but goal here was to get some strict work. Trying like mad to keep my midsection tight and prevent rotation to one side. This was a tough task by the last set. Now I need to rest and assess in the morning how my body is doing.

December 24, 2016 – Week 2, Day 3

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (16”)
BWx25

Regular Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Sled Drags/Prowler Pushes
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’
185x100’/185x100’

Stretching

Comments: Left side around SI joint achy. Not sure but I think reverse hypers aggravated it a little. Not in pain, just slight discomfort and nothing like it has been the last several months. Hopefully it clears up shortly. Can’t believe how sore rack pulls with the bar are making me haha. Ego needs to be in check, took off about 6 months, probably take that long to get back in competing shape. 5 minutes on the elliptical again. Heart rate got up to 166bpm at the end so a bit higher than previous but I felt good and stride pace improving. For now, elliptical is good but I think when I get back to a competition phase, I will change things up like bike or rower (depending on events). Gym packed since closing early. Calf work continues to become easier and easier. Both styles of box touches feeling good on hammies. Left knee ached a little bit on regular style but likely just from SI joint ache and doing an actual deadlift movement for the first time in several months two days prior. Box squats followed. Try to keep tight as best as I can. Really a struggle to keep flexion out of the lumbar spine with the wide stance. Improved on last time I think but not perfect. Squat therapy next. Made sure to pause on the box to keep myself honest and slow things down. I feel I can keep flexion down with the narrow stance better than wide stance. May be something else to work on. I wanted to give box squat exercises the respect they deserve as the mechanics need to improve so that I don’t end up like I was back in May. Home to do medley work. It rained this morning so it was a bit slick. Last week, it had been up to a work weight over five sets for both sled drag and prowler pushes. This time, that working weight for five sets each as part of a medley. I was tempted to increase the weight but got that out of my head. Stay humble. I was definitely slow on the first set. Not sure if it was just making sure that my feet wouldn’t slip or just warming up for it still. Sled drag part wasn’t bad, prowler push was as the slick road made it hard to gain purchase so it was slower going than I would have liked. I got faster each set until the fourth set. I was noticing recovery from sets was taking long by the end of the third set and fatigue and lactic acid was building in the quads. Last set was still faster than the first set though. Despite having me out of breath, it was good to do this as it felt a lot like a medley event in strongman training. Another week in the books.

December 22, 2016 – Week 2, Day 2

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (16”)
BWx25

Regular Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Step Ups (16” Box)
BWx25/25

Reverse Hyperextensions
BWx30

16” Rack Pulls
45x12
55x10

Stretching

Comments: New stuff this session. Some rumbling in my stomach but no issues during workout. 5 minutes on the elliptical for warm-up as I have been doing, 162bpm at the end. Calf raises felt easy until the last eight or so reps so getting better. Box touches in both style feeling good in the hamstrings. Box squats were alright this time. Really trying to keep the lower back tight and not have it fatigue on me. No cramping in the legs either. Much the same as last session on the squat therapy stuff. Again trying to keep everything tight and rigid in the spine while moving with the legs rhythmically. Next step-ups. Same as last week but increased the step by 2”. Didn’t have any missteps this time around. Did feel a bit harder by the end compared to last time but it is a higher step. No back fatigue here so that is good. Makeshift reverse hypers after that. Took a bit of effort to get a good setup (still not stable). Goal was one set of as many as I felt comfortable doing with no weight. Lot of pressure on the abdomen. Had to do these strict and slow due to the unstable rig I had. I could have done more but it would have required more momentum than I felt comfortable doing. Last was rack pulls but only with the bar. Idea being to do light stuff that feels like nothing. First set goal was 10 but I lost count so I guess it felt like nothing. Since that went well, a little more weight for another set. Also good. Working on what I’ve been doing with the other exercises and bracing hard. Home to stretch and eat.

December 20, 2016 – Week 2, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (16”)
BWx25

Regular Box Touches (12” Box)
BWx25

Squat Therapy (16” Box)
BWx25

Dead Floor Presses
45x5
45x5
80x3
80x3
110x1
110x1
140x5
170x5
200x5
230x5
260x5

Wide Grip Rack Chins
BWx18
BWx12

3 Way Seated Shoulder Raises
12’sx10/10/10
20’sx10/10/10

Stretching

Comments: Made it through this first workout this week. Really shouldn’t be an accomplishment but with the past few months, the previous two times I tried to get back to training, I didn’t make it through the first workout of the second week. Progress. 5 minutes on the elliptical as I’ve been doing. I noticed walking yesterday night that I was moving with much more powerful strides. I was moving about 10 strides a minute more on the elliptical this session. Heart rate at 164bpm at the end. Tight calf finally seems to have calmed down so no issues really with calf raises. Both wide stance and regular box touches feel great and I’m enjoying the movements. Box squats were lowered 1” from last time. Quads cramped up on me about 3 reps in. Not sure what that was all about but I pushed through. Tried to keep flexion to a minimum but I can tell from some reps that I relaxed too much and didn’t keep everything tight in the lumbars. Squat therapy seemed to go well. Didn’t want my legs cramping up on these like box squats. Same box height as box squats. Got into a more touch-n-go style and felt almost rhythmic. I think I managed to keep my lower back in a better position compared to the box squats this session. Then on to lifting with weights. Dead floor presses again, aim for a little more than last time. As I mentioned, I should have stopped at 225lbs last time so only attempting a small increase on the tough set of 5 with 255lbs. Form felt better, things felt like they were firing better. First work set I felt like I was going to crush it. But started to feel heavier right after that haha. 260lbs was not as tough as 255lbs and I think I kept my butt on the ground better this time. Still needs a lot improved. Wide grip rack chins after that. I was concerned this would bother my left biceps again but thankfully, that was not the case. I got 18 the first set and 12 the second. Didn’t recover as well as I had thought between sets. New exercise added this session. Seated dumbbell raises for a tri-set. Another one I was concerned would irritate the left biceps and deltoid. I meant to go lighter but couldn’t find the lighter dumbbells so I stuck with what I could find. No issues on the first set as pretty light. Second set was doable but perhaps a bit much for getting a pump and blood flow. Some stiffness and soreness after the workout but nothing during so that is good. Home to stretch, eat and rest.

December 16, 2016 – Week 1, Day 3

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (17”)
BWx25

Regular Box Touches
BWx25

Squat Therapy (17” Box)
BWx25

Sled Drags
105x100’
125x100’
145x100’
165x100’
185x100’

Prowler Pushes
105x100’
125x100’
145x100’
165x100’
185x100’

Stretching

Comments: Getting better at getting through the bodyweight exercises in quick succession. Feeling a little tired. Very cold out yesterday and today. 5 minutes on the elliptical again. Heart rate got up to 158bpm at the end. Left calf is still pretty tight, even with the walking and massage yesterday. Probably has more to do with it catching up from the increased atrophy from the nerve issues with the injury. Not as tiring (or noticing the lactic acid) with the calf raises this session. Wide stance box touches felt fine. Feeling more like a warm-up at this point which is hopefully a good sign. Box squats next. Focusing on keeping good form like last session. Definitely getting fatigue in my legs (quads). Some reps I felt tightness in my hamstring where I’ve had issues before related to the disc issue but it went away quickly. Back to box touches with my conventional stance. Went about as well as the wide stance ones. Got to keep building. Squat therapy next. Really trying to keep my lower back stiff to keep the flexion in my lumbar spine to a minimum. I think I improved on the form from last time. Again, no shoulder issues which is also good. Had to beat feet home to do push-pull sled work. Used whatever light was available. Five runs of drags followed by five runs of pushes. Really, really light weights, going up a small amount each set. No issues. I was worried my legs would lock up on me from the squats with the cramping I was feeling. I used the same weight for both exercises. Finishing weight was still easy but that was the plan. Next time, I should be doing this when there is still light outside. Ate recovery burritos and plan to get a good deal of rest. One week down.

December 14, 2016 – Week 1, Day 2

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (17”)
BWx25

Regular Box Touches
BWx25

Squat Therapy (17” Box)
BWx25

Step Ups (14” Box)
BWx25/25

Stretching

Comments: Good bit of soreness in my delts from last workout. A bit more organized this time so setup didn’t take as long. 5 minutes on the elliptical with the highest elevation to target the most muscles and least joint impact. Same as last time. Heart rate only went up to 154bpm at the end. Soreness in my legs from previous session but thankfully not a lot. Perhaps the walking and using massage on my hamstrings helped. Calf work went well, no real messing around to get the right position like last session. Next on to box touches with a wide stance. Worked on keeping my back straight and having less bend in my knees this time. Still feeling good. Hamstrings tight. Box squats were next. Box height increased by 2”. Felt a little more in the hips and back this time, not quite as fatiguing in quads or midsection. Back to box touches with my conventional stance. These went well. Same idea as the wide stance; straight back, less knee bend. Squat therapy followed. Box height also increased here. Starting to like this drill. No issues in the shoulder this time. Last item on the agenda was step ups. One leg work can sometimes be jarring on the lower back. It was easy. Some ache in the lower back (on the not injured side) but I think it was more muscle fatigue. I had a harder time keeping track of where I was and which foot needed to go up next then the actual exertion. I think it would have been harder if I hadn’t been doing so much walking the last two weeks. Lower body was a bit stiffer than last session so I needed a bit more stretching in my hamstrings and calves then last time. Home to eat recovery burritos and get some sleep.

December 12, 2016 – Week 1, Day 1

5 Minutes Elliptical

Leaning Calf Raises
BWx30

Sumo Box Touches (12” Box)
BWx25

Box Squats (15”)
BWx25

Regular Box Touches
BWx25

Squat Therapy
BWx25

Dead Floor Presses
45x5
45x5
75x3
75x3
105x1
105x1
135x5
165x5
195x5
225x5
255x5

Wide Grip Rack Chins
BWx15
BWx11

Stretching

Comments: Excited to get back to training. I think this is what a dog feels like when they take the cone off and ask if it wants to go for a walkie. Initially, this was going to be tomorrow for the start but weather indicates snow for Saturday so I moved this week up a day. Usually I do a dynamic warm-up but workout calls for short cardio to start. 5 minutes on the elliptical with the highest elevation to target the most muscles and least joint impact. First half moving forward, second half backwards. Checked heart rate at 162bpm at the end. Got a good sweat. Lot of high rep bodyweight stuff. I didn’t think the calf stuff would be that tough but near the end, they were burning. I did like 10 at the start but I felt I wasn’t at a 45-degree angle so I adjusted and started over. Next on to box touches with a wide stance. No issues here, good stretch in the hamstrings and good blood flow. This had been one of the exercises I had been worried about at the start. Then on to box squats. I kept my arms up to mimic using a barbell and practiced keeping tight in my back. No issues other than feeling tired after all the reps. Back to box touches with my conventional stance. Not as much flexibility as the sumo style. I was even more concerned with how these would go but these also were fine on the back and hamstrings. I just hope I’m doing them right. Up next was squat therapy stuff. Arms over head and working on keeping good form. Shoulder width stance here. Thoracic spine held up well but left shoulder started to ache by the end. Then on to lifting with weights. Dead floor presses up to a conservative 5rm was the plan. Took a bit to feel like I was back at it. I did work up to 255lbs but it was definitely not a conservative 5rm, closer to a max effort. I should have stopped at 225lbs for the day. Need to realize I’ve been away for almost 7 months and keep the ego out of it. Need to get that out of my head before the next session or I could end up back like I had been. Sobering to say the least. Then on to wide grip rack chins. Never done these before. Plan was to do max reps keeping shy of failure by 2-3 reps. First set, I felt my left biceps cramp pretty hard on the 3rd rep. It went away after that but I need to keep an eye on the left shoulder and biceps as it does seem like the PT sessions really didn’t address the issue. But it felt good to exercise again. Home to stretch, eat and rest.

Physical Therapy: Week 9 (kind of)

This week has been kind of weird. Don't know if I can really call what I did this week physical therapy. I'm looking forward to starting some form of training. Follow was done with the ortho and he feels that I wouldn't get any benefit from additional physical therapy sessions. Given the go ahead to start slow. Hard to tell if the figures being used are literal ("I'd rather you lift 10lbs 100 times then 100lbs 10 times") or just exaggeration to emphasis lighter exercising for now. He also said no squats/deadlifts but that appears to even be the case if I was healthy so taken with a grain of salt really. However, I fully understand that going against medical advice would be on me. Since the last post, this is what I have done every day since:

Morning
20 press-ups
20 nerve glides for legs, shoulders and forearms
static stretching for hamstrings, hip flexors, and quads

After Work
2 mile walk
60 press-ups
2 minutes massage on hamstrings
1 minute massage on calves
30 kettlebell sumo deadlifts (30lbs total)
20 one arm kneeling presses (15lbs)
kettlebell farmer's walk (1,000' with 15lbs a hand)

Night
10 press-ups
20 nerve glides for legs, shoulders and forearms

The only times I didn't do this exact workout was on the first day when I did more exercises (everything the PT was having me do) and on Tuesday as it was raining a lot so the outside stuff was scrapped. I had planned to do more exercises to keep in line with the PT stuff but I seemed to have slightly strained my right oblique muscle doing one of the abdominal drills so I cut out most everything to keep from aggravating it. Starting tomorrow, I will be starting my training with Mr. Westerling. The first actual workout won't be until 12/13/16 but I will be returning to what I was doing as far as supplementation (BCCAs, Creatine, Glucosamine and PlayAgain Now). I will probably be holding off on weight gainer at this time and use if on weekends as I realized that even without it, I'm eating between 4,000 and 6,000 calories a day. As most of what I'm going to be doing is bodyweight stuff for the lower body for the next two weeks, it doesn't make sense to up the calories another 2,000 right now.

Physical Therapy: Week 8 & Update

This was not a good week. Well, it was good week for my pain though as I almost feel back to how I was before the injury. I've started doing my normal two mile walks again so I'm bored out of my mind and I have a way to decompress and reflect. However, not a good week as far as stress. Due to issues with the insurance covering continued sessions, I had to discharge myself from care of the PT. I won't go into it more as I appreciate the care that was provided to me considering the previous months of no progress but the ball was definitely dropped by them in this instance. I'm going to move beyond it. I still have a follow up with the ortho to hopefully be given the go ahead to get back to normal on 12/6/16. I've also reached out to strength caoch Mike Westerling for training so once I'm cleared, I will be slowly building back to a respectable state. Might mean that 2017 will be geared toward competing healthy in 2018. In the mean time, I will be doing what I can at home from my PT sessions to help with my continued recovery. I'm at least feeling optimistic now which I haven't felt in almost 7 months.

November 28, 2016

Some minor symptoms but the pain in the hamstring is less a stab and more a pinch when it is present. The time off for the holiday and weekend gave me a lot of time to do my at home exercises frequently. Treadmill for only 10 minutes so I put it to 3.5mph for the duration. Did 60 press-ups followed by diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. Then the alternating leg lifts was done for 15 each leg. 20 glute bridges with 20 table taps. Then 20 rocking hip hinges, 20 full bird-dogs. This led to 30 press-ups with press applied and then the mobility work on the spine. Then 2 minutes of foam rolling for each hamstring. Then to the cable tower to do Paloff holds. 40lbs for 3 sets of 15 seconds each side. This was followed up with 30 hip hinges and eyes closed hip flexor pose hold of 3 sets of 30 seconds. Then plank holds. I pretty much got the right position the first try this time. 3 sets of about 30 seconds for regular style and then 2 sets of 30 seconds for side holds. While this was it the end of my treatment for today, it wasn’t the end of the session. I had thought they had resent the request to my insurance to get more sessions covered but they had not and this session and my session on 11/25/16 were not covered. I would be liable for $110 a session if they don’t sort things out. I told the PT that if I don’t find out if more sessions will be approved by 12/1/16, that will be my last session. I also asked the PT about expected time to being “discharged” from care and they said 10 more sessions. That would be two weeks after this week. I was hoping it would be sooner. I’ve at least been cleared to return to my normal 2 mile walks.

November 30, 2016

Hamstring acting up a little bit. I’m hoping that is more from the 2 mile walk yesterday then actual symptoms coming back. I started off this session peeved about the whole insurance thing as they weren’t able to get in touch with them when I got there. I reiterated that if they don’t know next session, I’m done. My anger fueled me while on the treadmill. 15 minutes at 3.5mph for the duration. Then the PT did an assessment of my lower back and my flexibility after answering several questions about my progress. Tried my best to stay engaged and not be obstinate about the insurance issue. 30 press-ups with press applied were next. 20 table taps, 20 glute bridges and then the alternating leg lifts was done for 15 each leg. After that it was 20 rocking hip hinges and 20 full bird-dogs. This led to plank holds. 3 sets of about 30 seconds for regular style and then 2 sets of 30 seconds for side holds. Then 2 minutes of foam rolling for each hamstring. Big change up after that was actually doing exercises with free weights. The first was a kettlebell deadlift. Only 35lbs for 3 sets of 10 reps, trying to mimic the hip hinge. Then I held the kneeling pose and pressed a 20lbs dumbbell on the alternate side for 2 sets of 10 reps. Final activity was farmer’s walk with 20lbs dumbbells. 3 laps around the facility area. PT is hopeful that they will get in touch with the insurance PT to get the sessions approved. They also feel the hamstring is still acting up and hopefully isn’t radial pain from the disc bulge. Hamstrings appear to be pulling on the lower back. Suggested I get a foam roller for at home and I may be doing the three free weight exercises at home. Need to confirm that at the next session. Hopefully, it doesn’t have to be my last.

Physical Therapy: Week 7

Things are progressing again. Best I've felt since starting PT and the best I've felt since the injury. Still very guarded in my optimism. I'm worried if I relax I'll have another relapse and be back at square one. My concerns and wanting to keep improving (not missing PT sessions) meant I stayed home for Thanksgiving. Didn't want to chance a flair up during the 9hrs of driving in two days. First one I've missed and I don't want that to happen again. I've been doing some stretches from the booklet I got when I first saw an ortho for the hamstrings, hip flexors and quadriceps occasionally throughout the day that seem to be helping me heal quicker. If this good fortune continues, I hope to be back to some form of training by Christmas.

November 21, 2016

Antsy to get back into normal routine. Trying to do things that I stopped doing out of apathy (making bed, sorting bills, etc) so that I’m ready when I get back to late nights of training. Symptoms felt pretty good today. Heat and stim for about 15 minutes and then 60 press-ups with my hips offset to the right. I then did diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. Next was 20 table taps each leg and then 8 minutes on the treadmill at 2mph. I was worried that this was going to be the end of the session but thankfully it was not. 20 glute bridges followed by 20 rocking hip hinges. I was then instructed to do modified bird-dogs (20 alternating arm raises and 20 alternating leg raises). After that, it was 30 more press-ups with pressure applied. Soft tissue work done on lumbar and thoracic spine to test mobility. I then got to do some standing exercises. This resulted in 30 hip hinges and kneeling hip flexor pose for 3 sets of 30 seconds. Last thing was some trigger point on the left hip flexor. Very minimal irritation. Only some stress from the standing stuff but pain doesn’t appear to be radiating into the hamstring. Still too early for the PT to really give me a prognosis of when I can get back to normal but I see it a positive sign that I’m expecting to be back to normal.

November 23, 2016

Last day of pills. Symptoms not quite as good as Monday. They were worse Tuesday but better today. They started me off with 15 minutes on the treadmill at 2mph as I responded well last session. Some pings of pain in the hamstring but they only lasted an instant and would go away for minutes on end. Then to table work and did 60 press-ups. PT staff seemed a bit preoccupied so I had to wait a bit. Then it was 20 rocking hip hinges, leading into 20 table taps and I then did diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. 20 glute bridges were after that. A new pullover exercise combined with alternating leg lifts was done for 10 each leg. After that, it was 30 more press-ups with pressure applied. Soft tissue work done on lumbar and thoracic spine to test mobility. I was do also have trigger point done on the hip but really no tenderness so this was scrapped for today. I was then instructed to do modified bird-dogs (20 alternating arm raises and 20 alternating leg raises). Then 2 minutes of foam rolling for each hamstring. Last bit was 30 hip hinges and kneeling hip flexor pose for 3 sets of 30 seconds. Got to stay positive but not out of the hole yet.

November 25, 2016

No real symptoms. Treadmill was in use when I got there so I was instructed to do some table exercises first. Did 60 press-ups followed by 20 rocking hip hinges, 20 full bird-dogs and then 20 glute bridges. Then on to treadmill. 15 minutes starting at 2mph and I increased it by .1mph every minute so last minute was at 3.4mph. Best this has felt in a long time. Back to the table for 20 table taps and I then did diaphragm breathing for five minutes, followed by theraband reverse pullover exercise for 20 each side. Then the alternating leg lifts was done for 15 each leg. Then 2 minutes of foam rolling for each hamstring. The hip flexor hold was modified to having me keep my eyes closed to make balance harder. Same 3 sets of 30 seconds. Then 30 hip hinges. A new one was using the cable tower to do Paloff holds. 40lbs for 3 sets of 15 seconds each side. Then plank holds. PT had to have me change my position from what I thought was me engaging my core. Feels off but much like the hip flexor one, the correct form will feel right shortly. 3 sets of about 30 seconds for regular style and then 2 sets of 30 seconds for side holds. After that, it was 30 more press-ups with pressure applied. Soft tissue work done on lumbar and thoracic spine to test mobility to finish things up. Progress appears to be good. Got to keep my excitement in check until I’m in the clear.

Physical Therapy: Week 6

I was given a nine day cycle of Prednisone that I started on 11/15/16. I think it might be more pills than when I did the two twelve day ones earlier this year. Pain has definitely lessened but still getting the occasional aches in the hip and some hamstring pain. I feel about what I was when I had started back lifting and walking without pain while injured. Guarded optimism as I've seen what has happened twice already with the medication and then the symptoms coming back. I really want to get back to training and I'm worried that even 2017 might be out of reach. Insurance only wants to cover two more sessions as they feel I can get better on my own with home based exercises. I'd agree with them if I didn't have the unexplained relapse. Focus has been almost solely on the back and shoulder isn't getting any real attention. I'm not even back to what I was doing before the relapse I felt then I was still at least three weeks from being cleared. Going to have to talk with the ortho and PT to see if they can get more sessions approved or I will be SOL.

November 14, 2016

Pain is starting to subside. I’ve done nothing differently and I haven’t even started taking the prednisone. Heat and stim for about 15 minutes. Then I did diaphragm breathing for five minutes, followed by the new theraband reverse pullover exercise for 20 each side. After that, I did 30 press-ups with my hips offset to the right. I then had soft tissue massage done on my left hamstring. They used a metal rod with a curve in it to do it. Felt like someone was trying to scoop ice cream off my hamstring. Twitching seemed to have stopped. I then had my range of motion tested with my left side and had some trigger points done on my hip flexor. The PT then had me walk a short distance. I had no symptoms while walking. Back on the table to do 30 table taps and then on the treadmill for 5 minutes at just 2mph. Things seem to be back on track. I’m supposed to do the press-ups inside of the side twists holds again.

November 16, 2016

Been on the prednisone for a day and a half now. I feel similar to how I did before the flare up in the nerve. I hope this does it but I’m still concerned that I will feel great and then I will be back in pain two weeks after I finish the pills. Heat and stim for about 15 minutes. Then I had soft tissue work done on my left hamstring like last time. Still very tense. After that, I did 30 press-ups with my hips offset to the right and then 30 more with pressure applied. I then did diaphragm breathing for five minutes, followed by the new theraband reverse pullover exercise for 20 each side followed by 20 table taps. I then went on the treadmill for the same time and speed as last session. Finished up with trigger point on my hip flexors on the left side. Still doing a more light session as my body gets back to where I was.

November 17, 2016

Hamstring was sore as soon as I got up in the morning. A lot going on so I was really trying to keep check on when it calmed down Heat and stim for about 15 minutes. I then rested in the prone position for about five minutes. After that, I did 30 press-ups with my hips offset to the right. I then did diaphragm breathing for five minutes, followed by the new theraband reverse pullover exercise for 20 each side. After that, it was 30 more press-ups with pressure applied. This was then followed up by trigger point on left hip flexor and soft tissue work on the hamstring. Really getting into that irritated area. Hip flexor is not as tender as the day before. I did 20 of those rocking hip things on all fours, trying to keep the hamstrings relaxed. I then did 20 table taps and 20 glute bridges. Finished up with 6 minutes on the treadmill at 2mph. Things seem to be coming back under control but still trying to not overdo it.

Physical Therapy: Week 5

This week was only slightly better than last week. I'm to start back on the corticosteroids on Monday. I have no intention of getting another injection or surgery. Since the last session, the pain was calmed down a bit. A follow-up appointment with the current othro is set for 12/6/16. Maybe the drugs and therapy together will resolve this.

November 7, 2016

Pain has lessened slightly but still dealing with more than I had weeks ago. Heat and stim for a while and then I had to wait for the PT for about the same amount of time. PT checked to see where I was as far as standing, bending to see where pain was present. Checked hip mobility and that was fine. Ended up doing 30 press-ups, followed by pressing on the back and then 30 more press-ups. Some of the adjustments and hip holds done as well to try and relieve pain. 30 table taps, diaphragm breathing and then a breathing pullover type combo was done (20 reps each arm). Not really feeling the progress from the pain before the session. Stressed.

November 9, 2016

Pain has returned and cramping in my calf is making it harder to walk. Heat and stim for a while. Trying to make it clear that I’m not progressing but I am finding it very hard to keep my patience and be civil. A little paranoid. I know the PTs are getting frustrated with me as well. Ended up doing 30 press-ups of supposed 60 press-ups but was told to stop to see about my symptoms. Nerve gliding and trigger point on my hip flexors on the left to see if that did anything. Helped the hip pain but hamstring flared up in response. After some more nerve glides, walking across the room and back, I did 30 more press-ups. Sent home for the day so that I don’t get anything else to flare up. Also told to be patient about it and not to stress. Like that helps.

November 10, 2016

Pain was very much present until about 3hrs before I was to go for PT. Calf issue seems to lessening. Heat and stim for a while. Then laying in the prone position. While doing that, the PT asked me how I was doing. The recommendation is to see if I can go back to the ortho for a possible appointment to see about getting something done for pain management (steroids or injection). I’m not a fan of this as I’ve already had both done twice. They feel the treatment was working until the nerve flared up. I’d feel more comfortable if I knew what caused it. This lead into 30 press-ups, diaphragm breathing, the new theraband reverse pullover exercise for 20 each side. Then finished up with 20 glute bridge leg outs and 30 table taps. Last thing was about 15 minutes on the traction table. Unlike last time this was done, symptoms returned about 5 minutes later rather than hours later. Really not sure what to do from here. PT wants to continue sessions until I can see ortho (if needed).

Physical Therapy: Week 4

Recovery took a bit of stumble this past week. Frustration is at an all time high. I'd be less frustrated if I knew what caused the pain to come back and escalate when I'm not doing anything out of the ordinary. I'm realizing that I don't have an outlet to healthily get rid of excess stress or anger with not being able to exercise/train. It is what it is.

October 31, 2016

Nerves seemed on high alert today so I had symptoms on and off. Not super painful but noticeable. Nothing that could keep me from doing stuff. Treadmill for ten minutes. Started right at 3.6mph. It felt like the treadmill was slow and I ended up increasing to 4mph by the end. Then bird dogs for 20 each side followed by those hip rock things for 20. This led to press-ups with pressure on my back for 30 reps. Then nerve glides for my left leg. This went back into doing exercises which started with 20 glute bridge leg outs. Right after that, I did 30 reps of theraband pullovers with more tension as last time. Then diaphragm breathing. I then did 30 table taps each leg and proceeded to floor/standing exercises. Hip bend one for 20 started things off. This lead to the isometric crushing of an exercise ball against the wall. And the kneeling hip flexor pose. 10 for 10 and 3 for 30 like last time. 30 more press-ups followed that. Then some pressure applied to my lower back. Finally, testing was done on my lower tarps and scapulae muscles. Upper tarp dominate but numbers seemed about the same (not sure what the numbers mean). Hopefully the symptoms calm down again.

November 2, 2016

Not good. Discomfort all day and the day before and it feels like it is getting worse. My fears that the pain would start to come back after 2-3 weeks or somewhat relief from treatment appear to be happening. Very frustrated when I arrived for therapy. PT wanted me to walk for warm-up and told them that my hip is hurting too much to stand or walk. Even sitting isn’t providing relief, only laying down on my back flat seems to do it. Any other position and pain starts to build. Even the press-ups bothered my back which they haven’t done before. I cried a bit but not from pain but from the frustration of possibly starting over and continuing to be unable to do what I enjoy that has been going on for almost 6 months. I’ve been injured this year more than I’ve been healthy at this point. Also very stressed about work. So the session was pretty much scrapped and had my opposite leg stretched, had to answer questions, have ROM and strength tested and did some more press-ups with pressure, pressing done on my back and finished up with heat and stim. No relief. I went home and went to bed early without eating dinner to see if more sleep would help either the pain or my mental state. If this continues, I don’t know if there is any point in continuing therapy.

November 3, 2016

Not a good day. Pain was worse and everything kind of came together to lead me to take a personal day (not going to mention it further) and be seen 3.5hrs early for PT. No idea what is causing this flare up. Started off with heat and stim and then did different press-ups in different hip placements to find one that could perhaps provide relief. After every 30 or so, my ROM and pain would be checked. No real success after about 100 reps. Then adjustments and holds with my hips for several minute sets. That did seem to provide some relief. Plan is trying to get the pain back up into the back and out of the hip or alleviate it completely. My body felt the best after the adjustments. Until my next session, I’m to drop the press-ups and do the lying twist holds for about 20 minutes several times a day. The session end with about 15 minutes with my back in a traction machine. Some pain relief but I am still a mess. I can’t have another day like today.

Physical Therapy: Week 3

Progress. Definitely the least amount of symptoms I've had since starting PT. I'm essentially half way through treatment so things are looking up. Getting additional firmness in my left calf muscle with the walking becoming part of the routine. Strongman Corp Nationals finished up yesterday. Looking at the results and basing off of my progress before I got injured, I would have probably placed lower than last year. But that period is over and I have to look forward. 2017 Nationals are going to be in Las Vegas, NV so that might not be in the cards for me this coming year with costs and travel. Might have look into other options for the 2017 season.

October 24, 2016

Hamstring pain popping up again. Had an occurrence on Sunday afternoon and some today. I was advised to do press-ups when that happens to see if that alleviates the symptoms. I was given the H-wave again with heat pack. I was worried that this was a sign of regression since I went right to the treadmill last time. Made me a little anxious but I got to stick to what I’m being prescribed. Then on to 5 minutes in the prone position with no heat pack this time. 30 reps of the press-ups (I broke them up again into sets of 10 with short rest). Instead of my normal stuff that usually follows, I was put on a treadmill to walk for ten minutes. I started right at 3mph to start and went up .1mph each minute until I got up to 3.6mph for the remaining time. Back to the table for 20 swimmers each side (the bird dog modification) and then 20 of those rocking things to help with hip flexibility. Then 20 table taps and 20 glute bridge leg outs. Then diaphragm breathing into 30 reps of theraband pullovers (felt lighter tension this time). This lead to the isometric crushing of an exercise ball against the wall. 10 sets of 10 seconds each side followed by the kneeling hip flexor pose for 3 sets of 30 second each side. Didn’t make me nearly as tired as last time. 30 more press-ups with pressure and then some pressure applied to the spinal muscles. To finish up the session, my leg was stretched and manipulated to ease tension in my hamstring and calf muscle.

October 26, 2016

Probably the best I’ve been since I started PT. Minimal symptoms and I really didn’t have them until after work. No H-wave or anything to start as I was feeling well. Treadmill for ten minutes. Started at 3mph and went up .1mph every 30 seconds once I got up to 3.6mph. So 7 minutes of walking at that pace. Then into 30 press-ups then those hip rock things for 20 and then actual bird dogs for 20 each side. Slightly different then what I usually do for them on dynamic warm-ups. Then 30 glute bridge leg outs. Then diaphragm breathing. I was trying to do the abdominal control for this time. Right after that, I did 30 reps of theraband pullovers with about the same tension as last time. 20 table taps followed that. This lead to the isometric crushing of an exercise ball against the wall. And the kneeling hip flexor pose. 10 for 10 and 3 for 30 like last time. A new one was working on bending at the hips in concert with my knees. 20 reps of that and then back to the table for. 30 more press-ups with pressure and then some pressure applied to the spinal muscles. Pressure also done on my lower back to finish up the session. I asked about having more shoulder stuff incorporated. Will have to see if that will be the case for next time.

October 27, 2016

Another good day as far as symptoms. Treadmill for ten minutes. Started right at 3.6mph and tried my best to avoid looking down (only did that twice). Then into 30 press-ups then bird dogs for 20 each side followed by those hip rock things for 20. Then 20 glute bridge leg outs. Then diaphragm breathing. I was trying to do the abdominal control for this time. I was then told to do 20 holds of the abs for 5 seconds each and this was a little tough after the diaphragm breathing as I tense the abs like crazy on the exhale. Right after that, I did 30 reps of theraband pullovers with about the same tension as last time. This lead to the isometric crushing of an exercise ball against the wall. And the kneeling hip flexor pose. 10 for 10 and 3 for 30 like last time. Also did the hip bend one for 20. The PT then did some testing of my shoulders to see if there were any ROM or mobility issues. No issues there but the nerve issues were tested and there are impingements on the left side. Lower back pressing and stretching was done and then 30 more press-ups with pressure applied. Was given two nerve glide exercises for the shoulder to do with my other home exercises.

Physical Therapy: Week 2

I'm noticing progress. I feel like I could start doing my 2 miles walks again but until I'm told I can I'm just sticking with the two home exercises I've been given. No real focus to the shoulder issue yet but it does ache less.

October 17, 2016

I was feeling good this day until around 12:00PM. Feeling aches in my left hip and pain in the lower back. Enough to be annoying but not as bad as it has been. Maybe from doing the chores. H-wave again with heat pack, may have only been 10 minutes this time. Trying to continue to increase my tolerance. My left hip started aching while it was getting setup but once it was one, that went away thankfully. This led to 5 minutes in the prone position with no heat pack this time. Did the usual 30 reps of press-ups (I did them in a row this time) and then things changed a bit. The PT did some pressing on parts of my spine to try and improve mobility. My upper back and mid-thoracic spine muscles really started cramping up during this. I then did 30 press-ups with pressure applied and then more pressing on my spine. After that, I had my ROM tested (farthest my leg could be elevated before I felt tension develop). I was shown a new nerve glide movement that is to replace the one I’m doing now (only 20 instead of 30 reps). I did one set each leg and then ROM was tested again. While my hip had started aching, the my ROM increased by 20 degrees. PT indicated that this was a nerve issue as my muscles didn’t get longer. This was followed by a few minutes of diaphragm breathing. Then 30 reps of theraband pullovers with more band tension (same band as the third day but he was stretching the band out like 15’). This then came back to the diaphragm breathing but working on abdominal muscle control. Trying to suppress the rectus abdominis while engaging the transverse abdominis. This was very difficult. The new exercises (glute bridges and lying clams) as well the older ones (heel push/drags and fall-outs) were dropped. Deemed too easy so I was given table taps and glute bridge leg outs. 20 each side and then finally a modified bird dog exercise for 20 reps each side. I was expecting a soft tissue massage but not today. Guess I got to be kept on my toes guessing what is next.

October 19, 2016

The ache in my left hip is constant now and it doesn’t seem to matter what position I am in now (standing, sitting, lying, walking). It isn’t something that would keep me from doing things but I’ve seen what happens during the past 5 months when I’ve ignored things and tried to keep pressing on. H-wave again with heat pack. Again, this seemed to alleviate the feeling while it was on. Then on to 5 minutes in the prone position with no heat pack this time. 30 reps of the press-ups (I broke them up again into sets of 10 with short rest). I was then on my back to do the diaphragm breathing. I was trying to do the abdominal control for this time. I think I’m getting better at it. Then 30 reps of theraband pullovers with about the same tension as last time (maybe less). This lead to table taps and glute bridge leg outs. 20 each side. More diaphragm breathing with the abdominal control. About 10 minutes total (I was getting tired, I guess I wasn’t supposed to do the muscle control the first time around haha). Then some leg manipulation to try and calm the nerve and then some pressure applied to my spine. The pillows for my hips were removed for the press-ups and I did 30 more with 20 having pressure applied. Two new exercises were holds in a kneeling position (3 sets of 30 sec each side) and isometric crushing of an exercise ball against the wall (3 sets of 10 sec each side). Working on getting the abs and glutes firing properly. Felt good to do something different but this aching is worrying me. Advised to remove pillows for my press-ups that I’m doing throughout the day now.

October 20, 2016

Still dealing with the ache and can’t really pin down something that causes it. Sometimes it is there and other times it is gone for hours. PT says I shouldn’t be too concerned about it as the goal is to get the symptoms of pain out of the leg (pretty much gone) and centralize it. So in that regard, I believe that is working. Surprised that I didn’t have to start with stim and heat. I was put on a treadmill to walk for eight minutes as active warm-up. I started very slow and built up to 3.6mph for walking. Felt weird to be walking on the treadmill as I always have preferred just walking. Right into 30 press-ups and then on my back to do 30 table taps and 20 glute bridge leg outs. Then diaphragm breathing. I was trying to do the abdominal control for this time. Right after that, I did 30 reps of theraband pullovers with about the same tension as last time. Then 20 of the modified bird dog exercise and some movement to try and increase hip flexibility while keeping neutral spine. This lead to the isometric crushing of an exercise ball against the wall. Much smaller ball this time and 10 sets of 10 seconds each side. Getting toasty by that point in the hips and thighs. Then the kneeling hip flexor pose for 3 sets of 30 second each side. I was thinking I was in neutral spine by feel but I was shown a mirror so I could correct it. 30 more press-ups with pressure and then some pressure applied to the spinal muscles. I don’t think I will be getting the stim and heat anymore as I can move about quite a bit more. Still not ready to lift but pain is less and I can stand and walk with less issues for longer now.

Physical Therapy: Week 1

Need to keep busy in my mind. I'm writing down the thoughts I'm having after my PT sessions. I will say I'm gaining confidence and I was able to put away my clothes and vacuum the house without having to take a break (been a while, vacuum had cobwebs on it).

October 6, 2016

First day of PT. Quite a bit different then what I was expecting. In the past two times I’ve been referred for PT (first time hamstring in 2011, second was lower back in 2014), I showed up and they had me do exercises. First time I was given exercises to do for two sessions and then told to do them on my own so I didn’t have to keep coming in and get charged copays a lot. I had a follow up two weeks later and I progressed from there. The 2014 thing was different from that as I was told to do just one exercise and not to do anything else and I was told to come in three times a week. I stopped going after I confronted the PT about my treatment (“I have no idea how to get you strong”) and I asked a strength coach to get me back to health. This time had been very different, especially since PT was seen as the last step this time around. I had to fill out forms for about 25 minutes and I thought I was done. Nope, handed a tablet to answer questions for about another 20 minutes. PT then asked me tons more questions (how many flights of stairs in my house, do they have railings, etc;). Then some testing. Over two hours and during the time I did 20 repetitions of a Mackenzie back exercise. It sounds like they want to focus more on my lower back then the shoulder (which still aches from the shot). Three sessions a week starting on 10/10/16. The PT feels that I should be back to training in 4-6 weeks. I wish I shared that optimism.

October 10, 2016

First real session of PT. Been doing the back exercise in 10 rep clips about every 2 hours I’m awake. Definitely more involved with what is wrong than the last time. Trainee being watched by two “teachers” and a mentor to the main “teacher”. Session started off with 15 minutes of heat and h-wave stim on my lower back, glute, hamstring, calf and heel. This led to 5 minutes in the prone position. After that, 30 reps of press-ups (the back stuff). Then about 5 minutes for diaphragm breathing. 30 reps of heel push/drags each leg, 30 reps of theraband pullovers and 20 reps each side of leg fall-outs. Then more testing analysis. This involved more press-ups, standing, bending, etc; Lots of looking me over and talking about me in clinical terms between therapists like I wasn’t there. My shit sounds fucked but they are working on it. Left side tight, hamstrings can’t seem to shut off and oblique muscles are hollow. I have good flexibility in the lumbar but not so good above that and that may be causing more stress to the lower back on over activities. More press-ups with lower back pressure added to try and improve mobility in the thoracic and upper lumbar spine. So aches and pains in my hip and hamstring. Again, not much done with the shoulder. Given another exercise to add to the stuff I do at home to help with my nerve (nerve gliding). More reps than the press-ups but I’m to do it less frequently.

October 12, 2016

Right into it this time. Still doing the press-ups and I feel the nerve gliding is getting some firmness back into my left calf muscle. Not sure how long the h-wave was this time but I tried to increase the tolerance. This led to 5 minutes in the prone position (I kept the heat pack on). After that, 30 reps of press-ups (the back stuff). Then 5 minutes for diaphragm breathing. 30 reps of heel push/drags each leg, 30 reps of theraband pullovers (I believe the band tension was increased) and 20 reps each side of leg fall-outs. 30 more press-ups with added pressure as well. The new stuff was the PT moving my leg and manipulating it to try and get my hamstrings to calm down. Finished up with a soft tissue massage on my lower back. I was told that next session more things would be added to target core strength (try to get my obliques and tva to activate).

October 13, 2016

Getting used to the drill at this point. H-wave I believe on for 15 minutes. Again, trying to increase my tolerance. This led to 5 minutes in the prone position with no heat pack this time. After that, 30 reps of press-ups (the back stuff). The drags and fallouts were prior to the 5 minutes for diaphragm breathing. Then 30 reps of theraband pullovers with more band tension. 30 more press-ups with added pressure as well. The new exercises were 20 reps of glute bridges and 20 lying clams. Felt ok. Another soft tissue massage on my lower back and then leg manipulation on the left side. One week down, see how things continue.

Update: Still Injured (August to Present)

Last update was over two months ago. Holding off on posting anything as there has been little improvement and I wanted to wait until I really had something to say. Very bored. Rereading lots of eBooks and I'm running out of shows to watch on Netflix. The short of it is that I really want to get back to some kind of activity but don't know if it will be strongman or just regular aerobic exercise. I have feeling I will get back to strongman if I'm ever healthy again. I'm of course worried that something would little would happen again and put me on my ass so to speak. At this point, I've almost spent as much time healthy as I have injured this year. Since last posting, I've had two epidurals in my spine. These really freaked me out as I felt every single one of the numbing shots before the big needle went in. First one (8/4/16) did seem to provide relief to my spine but still got pain in my hip and SI joint. Shortly before the second one (8/16/16) my left foot started to feel numb. No change after the second one. I wasn't able to see the ortho for 30 days to get a scheduled appointment (if I had "injured" myself I could be seen right away as "urgent care"). I wanted them to look at my shoulder (pain/discomfort not going away with rest) and see what the next step was with the pain. I was also concerned about my leg nerves as my left calf muscle is all soft. I was essentially told that my shoulder pain was from inactivity (didn't even look at it) and told to suck it up. He said surgery for something that small was not advised (surgery is the very last option for me, can't stand the thought of it on my spine). I had asked about Radiofrequency Ablation Procedure and was told that could be an option. I was given 30 days of Gabapentin at the appointment and I think this was only because I had inquired about another procedure or I would have been told to just keep resting. I broke into tears after the othro left the room as I was so frustrated and the pain wasn't getting better. I was then rushed out of the room by the staff for the next appointment. Decided to seek a second opinion at a competing provider, OSS. Unfortunately, the earliest that they could see new patients wasn't until 10/3/16 so I had to wait almost another month with no relief and there was no guarantee I would get any relief at this appointment as it could just be a consultation. There were definitely days I was reaching my limits. I tried to keep my mind busy, reading stuff by Tudor Bompa, Stuart McGill, Robin McKenzie, Mike Westerling, Louie Simmons and Mel Siff. So I have a lot of ideas swimming (unfortunately no relief of pain). The Gabapentin made me extremely drowsy the first few days. After reaching the max dosage for a few days and getting no changes, I tapered off it. Today I went to see the ortho at the new place. Had issues with getting my MRI from the old place (gave me a disc with the file but not the report) so that took some time to get it. I would like to think that health providers wouldn't be petty like that. The ortho felt that surgery wasn't the best option at this time (shared same concerns I had) and prescribed me PT to start on 10/6/16. Not sure on frequency yet. During this whole time, I was never prescribed or offered PT. The ortho also told me that ablation wouldn't work in my case as it is for the nerves between discs for arthritis type pain. Would have been helpful to know last month. He also felt that my shoulder is tendonitis. I'm thinking it had to do with one of those workouts I did in July this year for upper body. Shot of cortisone in the shoulder (hurts like a mother now) and a follow up in three weeks. Again, not really improving (still can't walk for too long or stand for too long without pain) but maybe I will get somewhere with PT. If my shoulder can at least calm down enough to let me train in some way, I feel it will help me a lot.

Update: Injury Woes

When it rains, it pours. Getting really old having to put one of these what is happening type posts. So, last week was not a success. Pain came back but not as bad. I had hoped that getting a deep tissue massage would help but it didn't. That was Monday. Monday started off real bad with getting an e-mail when I woke up that my strength coach no longer wanted to work with me and closed my account. I was just starting to feel good and bring back my confidence after having serious doubts for about a month now. Really felt like a punch in the gut and felt queasy and almost threw up when I got it. 18 months of assistance gone. Still feel hurt and angry and confused about it. Mentally, I didn't have anything to fight back the aches and pains and Tuesday I went to bed without eating. Been depressed big time. Seeing people being active and watching the cobwebs and rust build on my strength equipment in the garage. Been getting fixated on certain songs and listening to them on repeat for days at a time. Maybe trying to find meaning in them or some way of calming myself down. Which brings me to today. Scheduled with orthopedic doctor again and got to see my MRI. Obviously the person giving the results on the phone didn't know what they were talking about as I do have a bulging disc in my L5. It is bulging to the left and would explain the pain as it is pinching the nerve. So in less than a week, I'm scheduled for an epidural injection. Could take more than one. Anywhere from 8-12 weeks or up to 9-12 months for recovery. I can't deny that I'm scared. I have a lot to process and think about.

July 23, 2016 – Week 1, Day 4

Still got soreness in my lower body. I was to the point where I was debating taking the day off to go walk and try lifting tomorrow or lifting today and possibly cutting some stuff. I wasn’t feeling the best as my back was tight (I think sleeping in and those stabilizing planks did it) and I felt like I had a cold. Felt tough to keep food down. I did some stretches for my back, hips and hamstrings to get them feeling better. I decided on not walking as we are experiencing a heat wave at it was 99 degrees out.

Dynamic Warm-ups

Paused Safety Squat Bar Front Squats
(no pauses)
60x5
90x5
110x3
130x3
(3 second pauses)
150x1
150x1
170x5
170x5
170x5

14” Axle Rack Pulls (straps)
72x10
116x5
160x5
210x3
260x3
300x5
300x5
300x5
300x5
300x5
300x5

45-degree Back Extensions
bwx30
bwx25
bwx20

Pulldowns
150x12
150x12
150x12
150x12
150x12

Inverted Rows
bwx10
bwx10
bwx10
bwx10
bwx10

43 Minutes of Stretching

Comments: Very anxious with this workout. I mean, I’d be trying to deadlift. I was worried that this was too soon and I wasn’t feeling the best. Even though my legs were very sore, I did what I planned to do at the start and do paused front squats with the ssb. My back and hips felt fine while doing the lifts but there was some tenderness when I was in between sets and I’m not sure what that was about. Big gulps of air each rep and made sure I stayed tight. Not too bad with short rests. Then on to pulls. Very nervous here. Before the Nationals events were listed, I was going to do regular deadlifts from the floor with a barbell. Then they were posted and I replaced the barbell with an axle and raised it off the ground. A few other contests have an axle deadlift so it made sense to get used to it just in case. With Nationals, the bar is going to be higher than standard height (I figured anywhere from 12” to 18”) so I went for the low side. Less issues if bending down to the bar while still building. My legs were twitching like crazy getting strapped to the axle. No pain. I figured out during my warm-up sets that I would have to modify my plan. I needed to stay tight and doing the reps by banging off the pins or stopping short wouldn’t be good. I decided to take a page from Eddie Hall with the rack pulls when it came to the working weight. I took about 2-3 breathes between each rep to set myself up to pull with a big held breath and maximum tightness. I also stopped my pulls a few inches short of lockout. The reason being to save energy (never had an issue locking out deadlifts) and to avoid putting undue stress on my hips and back (standing up straight usually causes me the most discomfort when it flares up, don’t want to risk it). After the first set, I knew I needed to cut the sets down as it was going to be bridge too far. I settled on six sets and I probably could have kept going but it was enough for now. I now know the height will be higher (17-18”) but I will keep this height for this phase. On to the assistance work. I was starting to feel a little light headed by this point but I think that was because staff were printing tons of paper copies across the hall. Walking in that hallways smelled like a paper mill mixed with low tide at a brackish marsh. First up was back extensions with just body weight for high reps with short rests. I was originally going to do two sets of three mini sets (short rests for the mini sets, longer rest between the sets) but after doing the first “mini set” I knew that one go through would be enough. Then on to pulldowns. I decided to go lighter than planned as I was feeling pretty tired and I was worried that doing too much would cause the same thing that happened with the chest support rows on my hips. After the second set, I didn’t bother getting up from the station and sat there for my rest breaks. By the end my biceps were quite fatigued and the weight was pretty challenging. Then on to inverted rows. Thought of doing them as this wouldn’t put my hips in a compromised position and I could still row. Not getting full range of motion but I don’t care. Just laid on the ground between sets to rest. I was going to do ab work but I was not feeling good and I probably would have thrown up if I did. The staff were still printing stuff when I left and getting some fresh air made me feel a ton better. Home to do a ton of stretching. I won’t call this week a success until I wake up Monday morning and nothing feels like I’m in pain.

July 22, 2016 – Week 1, Day 3

Finally heard back from the orthopedic place about my MRI. The is disc deterioration in the T12 and L3 spine but not anything noticeably different from when I got an MRI done about 3 years ago. So no PT, they just said to let them know if my pain comes back and is worse. So yeah, no real answers but thankfully the pain has lessened. Maybe the recovery supplements (BCCA’s, Glutamine and Play Again Now) and increased water (weight gain shakes) are helping. Keeping an eye on things still.

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5

Overhead Dicks Presses
115x8
115x8
115x8
115x8

Dumbbell Triceps 3-Ways
30’sx10
30’sx10
30’sx10

Super Set: Plate Around-the-Worlds/Band Pull Aparts
35x9-9/LBx12
35x9-9/LBx12
35x9-9/LBx12
35x9-9/LBx12

Band Face Pulls
LBx25
LBx25
LBx25

One Arm Rope Triceps Extensions
20x12/12
25x12/12
30x12/12

Drag Across Planks
25x6/6
25x6/6
25x6/6
25x6/6

40 Minutes of Stretching

Comments: Upper body sore and lower body super sore. I had hoped going for a walk yesterday would help with the soreness. I think I was even more sore today. Left shoulder still not feeling too good. Thankfully, it didn’t really bother me on bench press. Benching was actually pretty easy (at least compared to the squats) and it was good way to start thing off. Next I did overhead dicks presses. Shoulder didn’t like the initial start to get the bar into position but it wasn’t too bad once it was up there. It felt light at the start but it was near a max effort by the end of the last set. I wasn’t expecting that haha. It was a good fatigue though. Then a new triceps exercise. Three movements in one, consisting of a neutral grip bench press right into lowering the dumbbells like an extension to the shoulders and back up and then lowering them like an extension behind the head and back up. Counts as one rep so essentially each set of ten was thirty. I really liked how much these worked my triceps. With my shoulders being all funky, I figured the best thing would be to do some higher rep/time under tension using mobility around the shoulder girdle with upper back. This was plate around-the-worlds supersetted with band pull aparts. The ATWs were good and did exactly what I wanted but the pull aparts weren’t so good. My triceps were already beat so I was having issues keeping my arms locked to be able to drawn the band like a bow with my back. Not enough upper back work so I did some face pulls for high reps with a band. I think next time, I will just drop the pull aparts and put the face pulls with bands instead as part of the superset. Back to more triceps stuff. I wanted to do something somewhat light to work on one arm at a time so I did one arm rope extensions. Left arm definitely stronger than left. I feel I started too light but really, I wasn’t sure what I could handle after all the other triceps stuff. Finished up with drag across planks. It was harder to keep my upper body up then it was on my abdominals. My arms were having all kinds of issues from switching side to side with my triceps so fatigued. Needed to do a lot of stretching when I got home.

July 20, 2016 – Week 1, Day 2

Dynamic Warm-ups

Hatfield Overload Squats
60x10
126x5
170x5
220x3
260x3
300x5
300x5
300x5
300x5
300x5
300x5
300x5
300x5
300x5
300x5

Frog Machine Squats
150x10
155x10
160x10
165x10
170x10

Super Set: Lying Leg Curls/Leg Extensions
110x8/155x12
110x8/155x12
110x8/155x12
110x8/155x12

Seated Calf Raises
100x15
100x15
100x15
100x15
100x15

Pulldown Abs
100x12
100x12
100x12
100x12
100x12

36 Minutes of Stretching

Comments: Yesterday’s workout was mostly a success. Very sore, especially in my triceps. But that was an upper body workout with some lower body stability and coordination needed. This was going to be a lower body workout. Lower back was feeling a little tight on the car ride over but didn’t seem to be anything. Hatfield overload squats to start. Granted these allow me to use more weight than normal squats but with the way I can sit back and be supported by the rack, they put a lot less stress on my lower back and work my legs. I worked up to my goal weight with no pain. Same as the thick bar presses from yesterday as far as intensity and volume. This was a lot harder though. Legs were shaky and I was dripping sweat by the end. I know I will be sore tomorrow after all those squats. Glutes did a lot of work here too. I was having issues with my leg coordination so I lowered the weights I planned for the next exercise. Used the machine squat thing I used last time. Quads were pretty toasted. Not sure why but it felt like the ROM was not as large as last time. Maybe that was from doing super sets and it felt harder. Hopefully I will be better prepared for next time. Then the good old leg curl and leg extension superset. I kept the weight the same as the last time I did this for the leg curls but I had to drop the weight on the leg extensions as my quads were already cramping and wanted to leave for the day. Felt good to do some hamstring work. After that I did some calf work. Haven’t really done much so not a lot of weight really. Maybe this will keep them from being so tight. Then light ab work. Standing ab work in the past seems to help with alleviating back issues. Maybe not heavy enough yet but felt good. Honestly, I was trying to keep down my workout drink by this point. The first exercise was way more brutal then I was expecting haha. Home to stretch and eat three recovery burritos. May need to go for a walk tomorrow to help recovery along.

July 19, 2016 – Week 1, Day 1

Since the last post, things have improved. Mentally and physically. Still not 100%. Whatever I aggravated has been calmed to some extent from the medications. I’ve been off them for a few days now and I haven’t regressed yet. I was seen for an MRI on 7/10/16 and was told I would be contacted with the results by the following day. As of today, I still have no updates and this has been after calling twice. I’m kind of done with it. At least my insurance covered it. Inactivity has given me some new aches and pains that I didn’t have before. My left shoulder feels like crap and my right lat muscle feels off. Almost feels cold. I have massage scheduled for next week. On Saturday, two things happened. One I felt well enough to go for a walk so I did. Went for a 2 mile walk around my neighborhood. The other thing was that the events for Nationals were posted. Circus dumbbell, yoke, axle deadlift, husafell stone and carry load medley. Something woke up in me and felt like I needed to be back in the gym. I’m trying to come back at this slow and really, I don’t even know if I will be in any shape to compete this year but I’m using it as motivation. Back to taking my supplements and drinking the weight gain shakes. I maybe lost 10lbs from not doing anything for a month but that should hopefully come back. Hopefully, I will be able to do 4 weeks of exercising with no issues. I based the weights I’m using as my 1rm as 76% of my all-time best for strict press, circus bell, hatfield squat, deadlift and close grip bench. Light stuff really so no videos for now. I’m guarded but optimistic.

Dynamic Warm-ups

2 3/8” Thick Bar Strict Presses
40x10
70x5
100x3
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5
130x5

Dumbbell Clean and Presses w/ Fat Gripz Extremes (one clean)
65x3/3
80x3/3
95x5/5
95x5/5
95x5/5

PVC Crazy Band Javelin Presses
30x10/10
30x10/10
30x10/10

Dips w/ SlingShot
bwx30
bwx30

Super Set: Dumbbell Front Raises/Dumbbell Lateral Raises
20’sx10/15’sx10
20’sx10/15’sx10
20’sx10/15’sx10
20’sx10/15’sx10
20’sx10/15’sx10

Occlusion Dumbbell Hammer Curls w/ Fat Gripz Extremes
20’sx20
20’sx20
20’sx20
20’sx20

Iso Side Planks
bwx30/30 seconds
bwx30/30 seconds
bwx30/30 seconds

39 Minutes of Stretching

Comments: Cautious going into this. I had no ill effects going for walks over the weekend (also did a good half hour of gardening) so I felt I should be fine with an upper body workout. I had a vague idea before the events were announced and once they were, I modified things. Light weights and lots of reps to get back into it. I was going to do barbell strict presses but I figured I might as well use my thick bar to get my wrists and hands used to a thicker handle for dumbbell and deadlift. Left shoulder was achy for most of it but it wasn’t getting worse so I kept going. Short rests on just about everything. Then on to dumbbell. Not heavy enough to use the actual circus bell empty (130lbs) so I used my fat gripz extremes on the dumbbells at the gym. I only did one clean as I was concerned that it would put my back in a precarious position too many times and the grip isn’t the best with these handles. I felt some tightness in my hips if I didn’t stay tight on the presses but it went better than expected. I got to try out a new exercise that I’ve been wanting to do after I saw a video of Brian Shaw doing it when talking about dumbbell training. One arm pressing using a long PVC pipe (2.5” diameter) with hanging bands. I was going to just have the one set but I didn’t feel it was oscillating enough so I put another band on and hung that pair a different way so it shook more. Felt good and noticed my grip, triceps, shoulders and chest working hard by the end. Then high reps for the triceps with SlingShot dips. Felt pretty beat by the end. Then on to a super set of raises with dumbbells. The front raises might have been too light but the laterals were just the right amount of difficulty. I had bought so tourniquets so I could do the occlusion style biceps work correctly. I figured using the fat gripz extremes again would make this help get my arms ready for repeated circus dumbbell cleans. Not as tough as I thought but certainly harder than the last time I tried it. It could also be the inactivity getting to me too haha. Finished up with side planks to work on keeping my core tight. Just did them each side back to back with little if any rest. Good sweat going and finished up with a fair amount of stretching. Don’t want to get too excited yet.