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.

Update: Still Injured

I’m not sure at this time but this might be my last entry. Not sure yet. I’m not 100% comfortable making this update either. I might have to give this up so that I don’t end up with permanent damage (if I haven’t already done so). On 6/15/16, I reinjured myself doing the chest supported rows. Maybe worse than before. I had hoped it was just soreness but it was still strong two days later when I tried working out again. It hurt to lie down and I about threw up in my mouth from the pain trying setup with 20lbs dumbbells for tate presses. I stopped doing all training again in hopes that it would ease up. As I knew this was going to take longer now, I stopped taking all supplements and dropped my meals from six to three. I had a lot of stress by 6/25/16 and I was in a bad mental state. The whole time from accepting that I was reinjured on 6/17/16 to that time was a mental funk but I feel I pulled myself out of it. I noticed my hamstring on my left side just kept twitching. I started to feel better but the pain came back in full force on 7/2/16 and it got worse on 7/3/16. Walking half a block to my folk’s house was too much and I was in pain sitting in a hard chair and had to lay down to keep my back and hips from burning. The pain was in both hips and sides of my lower back now. Both hamstrings and my left calf muscle were twitching now. So the next day, I was back at the OIP injury clinic and I’ve been given more Prednisone and muscle relaxers (same thing as last time (5/29/16)) and they are going to try and get an MRI approved. So this is the situation thus far:

Injured 5/12/16
OIP visit 5/29/16 (given Prednisone)
Workouts started 6/11/16
OIP follow up visit 6/14/16
Reinjured 6/16/16
OIP visit 7/4/16 (given Prednisone)
MRI ???

The doctor isn’t sure what is wrong as I have full range of motion at the hips and none of the stretches she did duplicated the pain. She doesn’t think it is a disc bulge but can’t rule it out. There is definitely nerve irritation with the spasms but not sure what is causing it. I’m at least glad that the medications have helped a little bit take the edge off the pain. I’ve come to the realization that the 2016 strongman season is done for me. This is disappointing for so many reasons. So no nationals this year. As previously stated, I’m not sure on if I will attempt to come back to competing or even if I will return to strength training. It is embarrassing to be around people when I’m in this much pain when all I can do is sit. Having family members do my chores for me. It really bothered me that I couldn’t pick up or hold my 15 month old nephew when he came to visit over the weekend. I should have plenty of time to think about it so more as I have no plans to even try any training again until August.

June 15, 2016 – Week 1, Day 5

Dynamic Warm-ups

Super Set: Push-ups /Chain Flyes
bwx52/57’sx12
bwx33/57’sx12
bwx27/57’sx12
bwx23/57’sx12

Incline Dumbbell Bench Presses (4-1-4 Tempo)
40’sx12
40’sx12
40’sx12
40’sx12

Chest Supported Rows (Cluster Sets)
100x5
190x3
280x1
370x3/3/3/3
370x3/3/3/3
370x3/3/3/3
370x3/3/3/3

Cable Rows (Add Set Hell)
10x8,30x8,50x8,70x8,90x8,110x8,130x8,150x8,170x8,190x8,210x8,230x4
10x8,30x8,50x8,70x8,90x8,110x8,130x8,150x8,170x8,190x8,210x8
10x8,30x8,50x8,70x8,90x8,110x8,130x8,150x8,170x8,190x8,210x4

Super Set: One Arm Band Pushdowns/EZ Curl Bar Reverse Curls
R-LBx34/70x8
L-LBx42/70x8
R-LBx33/70x8
L-LBx33/70x8
R-LBx23/70x8
L-LBx23/70x8
R-LBx10/70x8
L-LBx2/70x8

37 Minutes of Stretching

Comments: Last one for this week of training. Normally four days of lifting but this program is asking for three days of upper body training and it didn’t make sense to just do one lower body day. I had thought the first day of the program was high reps. I was mistaken. Day started with a super set of max push-ups and chain flyes. Never done flyes with chains before. I felt like I could do all my chains for reps even after max push-ups. Got good amount of push-ups the first set without stopping. Chain flyes were a lot tougher than I would have liked. Goal had been 12-15 reps and it was tough to get 12 on all sets. Then incline dumbbell presses with tempo guides. Normally, I just lift as fast as I can with pauses and accentuated eccentrics. This was a concentric lift to a four count, squeeze at the top for static contraction for a second and then eccentric to a four count. I dropped the weight a lot as I’m a fast incline presser to get through my sticking points. These were terrible and the sets just took forever. On to cluster sets with the chest supported rows. I just kept adding plates until it felt somewhat tough. I thought this was something I used to do for 12 straight reps in the past but I was wrong. I might have overdone it here as the violent pulling caused me to flex my lower back a fair amount with this kind of weight. They felt good for my upper back though. Of all things I’ve done to bother it haha. The next exercise was a slog through row rep city. Start at the top of the stack (I felt like dingus doing 10lbs) and do eight reps and then add 20lbs and keep going until I either reach the bottom (250lbs) or I can’t get 8 reps. Only rest was the time it took me to get up and move the pin down. This took some time and I had to go through this drill three times. 264 total reps of seated rows. Then to end the session was another super set. One arm band push downs with reverse curls. Do set of triceps to failure and then a set of eight on the reverse curls. Keep going until 100 reps done on the triceps. I think that originally it was to be two arm band push downs with a band in each arm but I did them one at a time so that I would end up doing more sets of reverse curls. Not bad other than my injury acting up. Rest, ice and ibuprofen to calm things down. Two days of rest before I do this all over again.