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.
Saturday, December 31, 2016
Friday, December 30, 2016
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.
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.
Tuesday, December 27, 2016
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.
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.
Saturday, December 24, 2016
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.
Friday, December 23, 2016
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.
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.
Tuesday, December 20, 2016
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.
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.
Friday, December 16, 2016
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.
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.
Wednesday, December 14, 2016
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.
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.
Tuesday, December 13, 2016
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.
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.
Saturday, December 10, 2016
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.
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.
Saturday, December 3, 2016
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.
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.
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