Had to pick up the boy from the first day of school, so I snuck training in late. Needed it.
Hot day today -- no breeze, fairly humid. Good stuff in the rumpus room.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. No Spike, no Tork, no knee sleeves, no briefs.
I did some dynamic work and a lot of bar work to warm up before getting to it. Shoulders were fine today.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, fat bar: 3 x 7 reps with last week's weight. Everything worked well today, though each set was tough. One of those days that I felt like I had to gut them all up but got them all too. So be it.
DB tricep press: 3x7 reps I used my 30kg DBs with skinny handles and did simple presses with no swing and no roll, just like last time. Left elbow barked during the first set but was fine after that. I should have pushed the weight up to 35 kilos, but I was too uninspired to make the change. It's ok, as it was still good work. Next time.
Squat: 3 x 7 reps 220 kg on the 1500lb Texas bar. Strict form, no briefs, wraps, or sleeves. I expect my hips/glutes to be sore, which was the idea. I used my Spud DL belt for torso support, closed loosely. Just wanted something to push my gut against.
It was good to get back to squatting. I need something else for quad work that won't leave me gasping too badly but will require some quad work. Heavy step-ups work great, but amount to a serious cardio session. Might have to suck that up and just do it, though, as I'm feeling like I'm returning to sticks for legs. Not the way I want to be.
A good, tough day. Work is going to kick my butt this week, so I need all the emotional and mental health work I can get. This was a good start.
Later.
Monday, August 30, 2010
Saturday, August 28, 2010
Day 3 week 18
Week 18 is turning into month 18. Work is crazy busy and I can't dodge it, so I'm likely going to have to go back to morning workouts. I quit morning before because I can lift more in the middle of the day or afternoon, mostly because of back loosening. So be it. I can't be doing this twice a week workout bit, so here come mornings.
Warm morning this morning - a bit muggy for SD. Started with AtLarge Results and the usual Shelby mix. No Spike, no Tork today. For whatever reason, intensity was super-high going in.
Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Rows: 3 sets x 7 reps. Bench incline was 50 degrees. Raised the weight 10 kilos again. Pulled as smoothly as possible to a pinch and got three sets of 6 reps. I feel good about this. Not sure why it seemed harder today, but I got 'em and closed with failure. So I'm happy.
Chain snatch: 3 x 8 reps with about 60# chain in each hand with the handles. I did these in superset with the rows, flowing from low to overhead smoothly without yanking or any leg or back help. Held each rep at the top for a beat. Just felt great in the upper back.
Fat rope reverse rows: Used the 2" rope over the monkey bar, laid back until almost on the floor, and did rows. Couldn't do Ts, so just rows. Upper back was screaming after the snatches. Did three sets of 10 in quick succession -- maybe 60s rest between if not a little less. Just polish.
Fly fat DB: 3 sets with 75 kg this time and ran them doggcrapp style again. Got 15 reps first set, 12 second, 8 third with a ten (deep) breath rest between sets. Felt good about this. No real pain in the right shoulder and neither elbow barked. Good stuff.
Fat rope drag curl: 3 x 8. Again I used the two-inch rope looped around the handle of one of my fat DBs with 75 kilos loaded and did drag curls. Not sure why I did 8 reps this time, but I did. These were tough today, and the last set was painful.
Calf: Threw the two chain sets I'd used for snatch over my shoulders and did 3 sets of 50 rep sets off the platform. Did all three sets with weight and calves were screaming, so I guess 120-ish pounds was ok.
Travel baseball starts tomorrow and I'm helping, so I'll be back to throwing tomorrow. Gonna have to take extra time this year warming up, as I don't want the biceps tendinitis again.
Bought an early Blazer to work on with the kid. Seriously stoked. The guy put all the money into the engine and it's a Cali Blazer (read: no rust), so we've got a great platform to work from. We'll def redo the interior and put in a banging stereo, and the thing may never see its top -- this is California, after all. Nothing like a beach-mobile with a thumper and big horses. In four years, after he puts some serious sweat equity into the thing and likely some money of his own, it'll be the kid's. Shoulda seen his face when I told him -- dinner plates for eyes. He's chuffed in a huge way. I may have to detune it before I give it to him though, as it has a 385 stroker with gear drive built by the guy who builds engines for Ivan Stewart. Yeah, that Ivan "Ironman" Stewart. The engine alone is worth more than I paid for the thing. It'll literally smoke the 35" Cepeks it has on it with ease. Should be a lot of fun.
Have a great day, guys. I'll be in the garage if you need me.
Warm morning this morning - a bit muggy for SD. Started with AtLarge Results and the usual Shelby mix. No Spike, no Tork today. For whatever reason, intensity was super-high going in.
Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Rows: 3 sets x 7 reps. Bench incline was 50 degrees. Raised the weight 10 kilos again. Pulled as smoothly as possible to a pinch and got three sets of 6 reps. I feel good about this. Not sure why it seemed harder today, but I got 'em and closed with failure. So I'm happy.
Chain snatch: 3 x 8 reps with about 60# chain in each hand with the handles. I did these in superset with the rows, flowing from low to overhead smoothly without yanking or any leg or back help. Held each rep at the top for a beat. Just felt great in the upper back.
Fat rope reverse rows: Used the 2" rope over the monkey bar, laid back until almost on the floor, and did rows. Couldn't do Ts, so just rows. Upper back was screaming after the snatches. Did three sets of 10 in quick succession -- maybe 60s rest between if not a little less. Just polish.
Fly fat DB: 3 sets with 75 kg this time and ran them doggcrapp style again. Got 15 reps first set, 12 second, 8 third with a ten (deep) breath rest between sets. Felt good about this. No real pain in the right shoulder and neither elbow barked. Good stuff.
Fat rope drag curl: 3 x 8. Again I used the two-inch rope looped around the handle of one of my fat DBs with 75 kilos loaded and did drag curls. Not sure why I did 8 reps this time, but I did. These were tough today, and the last set was painful.
Calf: Threw the two chain sets I'd used for snatch over my shoulders and did 3 sets of 50 rep sets off the platform. Did all three sets with weight and calves were screaming, so I guess 120-ish pounds was ok.
Travel baseball starts tomorrow and I'm helping, so I'll be back to throwing tomorrow. Gonna have to take extra time this year warming up, as I don't want the biceps tendinitis again.
Bought an early Blazer to work on with the kid. Seriously stoked. The guy put all the money into the engine and it's a Cali Blazer (read: no rust), so we've got a great platform to work from. We'll def redo the interior and put in a banging stereo, and the thing may never see its top -- this is California, after all. Nothing like a beach-mobile with a thumper and big horses. In four years, after he puts some serious sweat equity into the thing and likely some money of his own, it'll be the kid's. Shoulda seen his face when I told him -- dinner plates for eyes. He's chuffed in a huge way. I may have to detune it before I give it to him though, as it has a 385 stroker with gear drive built by the guy who builds engines for Ivan Stewart. Yeah, that Ivan "Ironman" Stewart. The engine alone is worth more than I paid for the thing. It'll literally smoke the 35" Cepeks it has on it with ease. Should be a lot of fun.
Have a great day, guys. I'll be in the garage if you need me.
Sunday, August 22, 2010
Day 2 week 18
Warm morning in Sandy Eggo. Bluebird skies -- awesome day, if a little humid for around here. Nothing like Houston/Orlando/Atlanta/Nashville/Baltimore kind of humid, though. If I ever move back, I'm sure it'll be a harsh reminder.
I used Results and the Shelby mix per usual, no Spike.
Wore elbow sleeves and wrist wraps for the upper work. Warmed up with dynamic work and bar weight before each. No shoulder trouble this morning, so I stuck to the normal routine for warm-up, getting on a good sweat and some heavy sucking wind.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine and reps were tough after so much time away. I polished with...
Snatch: 3x8 w/ about 50# chain with the handles on. No pause to press -- straight over without using legs.
Kroc rows: 3x8 with 70kg fat DB. These were not at all easy this week with 10 more kilos. These even made my grip sing, for some reason. No straps, though, ever with fat DBs.
Narrow Grip Bench Press with the regular bar: 140 kilos x 3 x 10 Added 10kg per side, kept elbows tucked, and gutted them out. No shoulder pain to speak of and no weakness. The first two sets were smooth, the last a bit rougher. The last rep was a gut check. Really cooked my triceps today, though. Funny how some days they seem to work better than others -- surely form vagaries.
SSB box squat to parallel: 3 x 10. Set up a squat box at parallel and did these with the Mastadon rather than the SSB. Put 220 on the mast and watched form carefully. Humbling to have less than I'd just used with NGBP, but I stuck to the program. Perceived effort was about 30% -- still very easy -- but I wanted to get some weight on. Plus my scale has been dipping south and I can see an honest 6-pack -- that stuff's gotta stop. Don't squat, lose weight in all kinds of places. Not good.
Anyway, kept my knees wide, watched form, felt awesome. Sucked wind badly, but so what? Had a hard time not dropping my head to watch my left knee, but found a way. Banged out three sets easily and ended happy.
Great day back under the weight. Very happy, mostly because I went up on almost everything, got a lot of work in, sweat a lot, and got weight back on my shoulders. Very happy.
Have a great day.
I used Results and the Shelby mix per usual, no Spike.
Wore elbow sleeves and wrist wraps for the upper work. Warmed up with dynamic work and bar weight before each. No shoulder trouble this morning, so I stuck to the normal routine for warm-up, getting on a good sweat and some heavy sucking wind.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine and reps were tough after so much time away. I polished with...
Snatch: 3x8 w/ about 50# chain with the handles on. No pause to press -- straight over without using legs.
Kroc rows: 3x8 with 70kg fat DB. These were not at all easy this week with 10 more kilos. These even made my grip sing, for some reason. No straps, though, ever with fat DBs.
Narrow Grip Bench Press with the regular bar: 140 kilos x 3 x 10 Added 10kg per side, kept elbows tucked, and gutted them out. No shoulder pain to speak of and no weakness. The first two sets were smooth, the last a bit rougher. The last rep was a gut check. Really cooked my triceps today, though. Funny how some days they seem to work better than others -- surely form vagaries.
SSB box squat to parallel: 3 x 10. Set up a squat box at parallel and did these with the Mastadon rather than the SSB. Put 220 on the mast and watched form carefully. Humbling to have less than I'd just used with NGBP, but I stuck to the program. Perceived effort was about 30% -- still very easy -- but I wanted to get some weight on. Plus my scale has been dipping south and I can see an honest 6-pack -- that stuff's gotta stop. Don't squat, lose weight in all kinds of places. Not good.
Anyway, kept my knees wide, watched form, felt awesome. Sucked wind badly, but so what? Had a hard time not dropping my head to watch my left knee, but found a way. Banged out three sets easily and ended happy.
Great day back under the weight. Very happy, mostly because I went up on almost everything, got a lot of work in, sweat a lot, and got weight back on my shoulders. Very happy.
Have a great day.
Saturday, August 14, 2010
Day 1 week 18
Cloudy morning this morning. Ferruggia is tweeting about the same situation in Santa Monica, which is about 100 miles north of here. Guess it's just an odd summertime in SoCal.
Ok, so I'm starting to chafe under the edict that I take it easy on the quad. The chafing came about a week earlier than I thought it would. I'll make it, but it's not easy. No pain, slight twinges on beginning dynamic work on the legs, but I can still feel the lesion. Big reminder. I'll be good for a while longer.
Warm morning, not much breeze, so the fan was on lightly in the rumpus room.
Started with Shelby mix and Results. I might have to go back to Results and Surge Workout Fuel, as expensive as that stuff is. I just love the way it fuels my intensity, no puns intended.
Wore sleeves for the pullups and wrist wraps for bench. Went back to the classic order today and used the poor man's loose bench shirt, aka Smelly's Slingshot, for the bench. Have to lose the elbow sleeves to get it over my biceps, but it's fine.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75#
Warmed up with unweighted pullups in small sets until I was confident and then went straight to it. I added 30 pounds to the weight today just to kick my ass. I only got eight reps on the last set, but I felt good about everything. I need a plate-loaded row/lat pulldown to polish a day like this off, frankly, but am too cheap to shell out $800 for it. If I could find the stainless poles and slides, I'd weld one up myself.
Incline Curl: 3x10 reps 60#
These were pretty hard but I was pretty determined. Kept the weight under control and squeezed each rep off. No swinging, though the last set was really tough. Felt great and no tendon or elbow issues at all.
Bench: 3x10 reps 220kg
I dropped the weight ten kilos total and put on the Slingshot to get a feel for it. It really is the loose shirt for the poor boy and makes ballistic lifting a little too easy, but works great if you're judicious about it. I have to say I like it, though it's a bitch to get over my arms. Did three sets of 10 reps pretty easily and will add more weight next time. No grooving with this thing, really, so it works pretty easily and kept my shoulders nicely in line. No shoulder or elbow pain at all today and no right side weakness. I have to say, I like it.
Calves: 3x50 SSB with some weight
Did them all off a 6" platform and worked on full ROM. Added weight over last time and draped a bunch of chains around my shoulders. They hurt this time. Hoping I feel it tomorrow.
Another great day. Keep up the good work, boys, and let me know how you're doing.
Ok, so I'm starting to chafe under the edict that I take it easy on the quad. The chafing came about a week earlier than I thought it would. I'll make it, but it's not easy. No pain, slight twinges on beginning dynamic work on the legs, but I can still feel the lesion. Big reminder. I'll be good for a while longer.
Warm morning, not much breeze, so the fan was on lightly in the rumpus room.
Started with Shelby mix and Results. I might have to go back to Results and Surge Workout Fuel, as expensive as that stuff is. I just love the way it fuels my intensity, no puns intended.
Wore sleeves for the pullups and wrist wraps for bench. Went back to the classic order today and used the poor man's loose bench shirt, aka Smelly's Slingshot, for the bench. Have to lose the elbow sleeves to get it over my biceps, but it's fine.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x10 reps +75#
Warmed up with unweighted pullups in small sets until I was confident and then went straight to it. I added 30 pounds to the weight today just to kick my ass. I only got eight reps on the last set, but I felt good about everything. I need a plate-loaded row/lat pulldown to polish a day like this off, frankly, but am too cheap to shell out $800 for it. If I could find the stainless poles and slides, I'd weld one up myself.
Incline Curl: 3x10 reps 60#
These were pretty hard but I was pretty determined. Kept the weight under control and squeezed each rep off. No swinging, though the last set was really tough. Felt great and no tendon or elbow issues at all.
Bench: 3x10 reps 220kg
I dropped the weight ten kilos total and put on the Slingshot to get a feel for it. It really is the loose shirt for the poor boy and makes ballistic lifting a little too easy, but works great if you're judicious about it. I have to say I like it, though it's a bitch to get over my arms. Did three sets of 10 reps pretty easily and will add more weight next time. No grooving with this thing, really, so it works pretty easily and kept my shoulders nicely in line. No shoulder or elbow pain at all today and no right side weakness. I have to say, I like it.
Calves: 3x50 SSB with some weight
Did them all off a 6" platform and worked on full ROM. Added weight over last time and draped a bunch of chains around my shoulders. They hurt this time. Hoping I feel it tomorrow.
Another great day. Keep up the good work, boys, and let me know how you're doing.
Friday, August 13, 2010
Day 4 week 17
Warm day, though nothing like the rest of you. Mostly sunny today -- gorgeous. Had the fan going pretty hard in the rumpus room.
Today would normally be a squat day, and I've approached it with a little sadness knowing I can't squat. Two weeks ago this day robbed me of a month of squatting.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. No Spike, no Tork, no knee sleeves, no briefs.
I did a lot of dynamic work and a lot of bar work to warm up before getting to it. My right shoulder was once again unhappy with the military work. I suspect I have something floating around in it.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, fat bar: 3 x 7 reps with last week's weight. I felt really strong today, as though I should have pushed up. Unracking the bar is tough without a spotter to help, so I'm always a little afraid of it. I set the pins to avoid killing myself, but I could still drop it on my face and effectively rake my face off. This is around 400#, so every movement is slow and deliberate out of respect. It sure would be nice to have a monolift so that I could drop the weight straight out.
DB tricep press: 3x7 reps I used my 30kg DBs with skinny handles and did simple presses with no swing and no roll. Elbows stayed tight and straight and everything worked well. In fact, it was too easy, so I'll start pushing the weight higher next time.
Squat: 3 x 10 reps goblet squats with the 50# stone. I need a 100# stone, I think. These were smooth and easy -- I just wanted to practice form and balance without a lot of weight. Still struggling mentally with doing essentially nothing, but it felt good just to move the right way again. Maybe I'll move to overhead squats for torso work.
Thanks for all your well-wishes with the injury. I'm finally pain-free and sleeping again, not taking anything at all. I'm two weeks post-tear, so maybe three weeks and I'll start slowly adding weight back in off the back.
Hope you all have a productive weekend. Work hard and do something you can be proud of.
Today would normally be a squat day, and I've approached it with a little sadness knowing I can't squat. Two weeks ago this day robbed me of a month of squatting.
Started with AtLarge Results and the Shelby mix, elbow sleeves, wrist wraps. No Spike, no Tork, no knee sleeves, no briefs.
I did a lot of dynamic work and a lot of bar work to warm up before getting to it. My right shoulder was once again unhappy with the military work. I suspect I have something floating around in it.
All exercises were 3 sets of 5-7 with about 180s between.
Military press, seated, fat bar: 3 x 7 reps with last week's weight. I felt really strong today, as though I should have pushed up. Unracking the bar is tough without a spotter to help, so I'm always a little afraid of it. I set the pins to avoid killing myself, but I could still drop it on my face and effectively rake my face off. This is around 400#, so every movement is slow and deliberate out of respect. It sure would be nice to have a monolift so that I could drop the weight straight out.
DB tricep press: 3x7 reps I used my 30kg DBs with skinny handles and did simple presses with no swing and no roll. Elbows stayed tight and straight and everything worked well. In fact, it was too easy, so I'll start pushing the weight higher next time.
Squat: 3 x 10 reps goblet squats with the 50# stone. I need a 100# stone, I think. These were smooth and easy -- I just wanted to practice form and balance without a lot of weight. Still struggling mentally with doing essentially nothing, but it felt good just to move the right way again. Maybe I'll move to overhead squats for torso work.
Thanks for all your well-wishes with the injury. I'm finally pain-free and sleeping again, not taking anything at all. I'm two weeks post-tear, so maybe three weeks and I'll start slowly adding weight back in off the back.
Hope you all have a productive weekend. Work hard and do something you can be proud of.
Tuesday, August 10, 2010
Day 3 week 17
At it hard this afternoon. Very warm day, lots of stressful stuff going on at work, put it all behind me and worked in the rumpus room. Great for working out the cobwebs.
Started with AtLarge Results and the usual Shelby mix. No Spike, no Tork today. Just sweat.
Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Rows: 3 sets x 7 reps. Bench incline was 50 degrees. Raised the weight 5 kilos just to feel like I was getting something done. Ran off three legit sets of 7 with good form, dying on the last. Pretty solid, but still feel like I need more, so I added...
Clean: 3 x 7 reps with a little bit of weight. Just wanted the feel and to polish off my upper back. It worked.
Fly fat DB: 3 sets with 70 kg and ran them doggcrapp style again. Same weight as last time. Got 25 reps first set(+3), 14 second (+2), 6 third (+0). Felt great and made progress. Still a little chicken to raise the weight again, particularly since I lift the weight up off of my quads right over the tear. Didn't hurt today, so maybe nothing to worry about. We'll see.
Fat rope drag curl: 3 x 7. Again I used the two-inch rope looped around the handle of one of my fat DBs with 70 kilos loaded and did drag curls. Honestly, these are still fantastic. Today I just a whole bunch of sets of 7.
Calf: Loaded up the SSB and did 50 rep sets off the platform. Did three sets and calves were screaming, so I guess I'm getting better.
I'm still progressing even with the leg. We'll see what happens next time when I'm supposed to squat (but won't with any weight.) Still, feeling pretty good about things.
Gotta go look at a classic Blazer I'm thinking about buying as a restoration project with the boy. Got to show him how to fix things, own something, make an engine run, how to tune it, how to care for stuff. Looking forward to it.
Later.
Started with AtLarge Results and the usual Shelby mix. No Spike, no Tork today. Just sweat.
Wore elbow sleeves and wrist wraps.
All sets 5-7 reps, 180s between, all to positive failure (or worse).
Rows: 3 sets x 7 reps. Bench incline was 50 degrees. Raised the weight 5 kilos just to feel like I was getting something done. Ran off three legit sets of 7 with good form, dying on the last. Pretty solid, but still feel like I need more, so I added...
Clean: 3 x 7 reps with a little bit of weight. Just wanted the feel and to polish off my upper back. It worked.
Fly fat DB: 3 sets with 70 kg and ran them doggcrapp style again. Same weight as last time. Got 25 reps first set(+3), 14 second (+2), 6 third (+0). Felt great and made progress. Still a little chicken to raise the weight again, particularly since I lift the weight up off of my quads right over the tear. Didn't hurt today, so maybe nothing to worry about. We'll see.
Fat rope drag curl: 3 x 7. Again I used the two-inch rope looped around the handle of one of my fat DBs with 70 kilos loaded and did drag curls. Honestly, these are still fantastic. Today I just a whole bunch of sets of 7.
Calf: Loaded up the SSB and did 50 rep sets off the platform. Did three sets and calves were screaming, so I guess I'm getting better.
I'm still progressing even with the leg. We'll see what happens next time when I'm supposed to squat (but won't with any weight.) Still, feeling pretty good about things.
Gotta go look at a classic Blazer I'm thinking about buying as a restoration project with the boy. Got to show him how to fix things, own something, make an engine run, how to tune it, how to care for stuff. Looking forward to it.
Later.
Saturday, August 7, 2010
Day 2 week 17
Cloudy morning this morning, which has become the norm in SD. It'll burn by noon, but it makes for a gray start. No biggie -- makes for a cooler rumpus room. Fairly humid for this area, though.
Stressful week. Seriously anticipating getting under the weight, even though no heavy squats for a long while.
I used Results and the Shelby mix per usual, Spiked.
Wore elbow sleeves and wrist wraps for the upper work. Warmed up with dynamic work and bar weight before each. Lots of dynamic work with my shoulders in particular because my right shoulder is still a little balky. Add to that general paranoia after my injury two weeks ago and I'm being very cautious these days. The quad tear was my first real breakdown after 30 and it sapped a little confidence in everything else. No big deal and probably a good thing.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine and reps were tough after so much time away. I polished with...
Snatch: 3x8 w/ about 50# chain with the handles on. No pause to press -- straight over without using legs. These felt fantastic, so I added...
Kroc rows: 3x8 with 60kg fat DB. These were a bit easy, actually, so I'll go up next time. I just wanted a posterior delt workout after so much medial and anterior work.
Narrow Grip Bench Press with the fat bar: 130 kilos x 3 x 10 Added 5kg per side, kept elbows tucked, and gutted them out. Right shoulder still hurts, but not in a way that I thought it prudent to stop. So I worked through it and was glad of it. Felt good. Kept upper back and arch very tight -- uncomfortably tight. I find this helps every time, so I seem to be getting better at it. So much seems subtlety, as far as technique is concerned, in that little changes can mean a lot of improvement. I find that fascinating, because it seems like pushing something off of you should be pretty straightforward. Even after all these years, it's not.
SSB box squat to parallel: 3 x 10. Set up a squat box at parallel and did bodyweight squats to the box. My dynamic work caused me a few twinges in the quad, but I didn't let it bother me -- no pain, just brief stabs. Probably adhesions/scarring, so I went on. I did sets until I thought I might fall asleep -- didn't count reps. These were deadly boring. Didn't even feel them, but concentrated on form, knee position, lifting with hips, etc. Didn't feel like I was getting anything from them so I added...
SLDL: 3x8 reps with 60kg I counted one rep as bending over, picking the weight, lifting, and returning. I would let go and come up empty to start the next rep. I did sets of 8 or 10 just to feel it in my glutes and hams. Felt the hips a little, but it might have been wishful thinking. I'll increase the weight here as I can; I just didn't want to be tempted to involve the quads at all.
I'm wondering if I can do step-ups with the SSB and just my right leg. If my left trails, how much work will it end up doing, really? I can't tell you how many docs have warned me about doing too much too soon with this injury, so I'm duly respectful of it. But I need work. We'll see.
The quad is much better, though still a huge hematoma/knot and still tender to palpate. Still, I can climb stairs now and sleep without drugs, so I'm not complaining. Just glad it wasn't a complete tear. It looks like I won't have a divot in my leg, so nothing to whine about there. Besides, I'm increasing the volume on everything upper body and adding the missing intensity elsewhere. I'll also work hams and hips harder, so this might work well for me in the long run.
Better to be lucky than good. Later.
Stressful week. Seriously anticipating getting under the weight, even though no heavy squats for a long while.
I used Results and the Shelby mix per usual, Spiked.
Wore elbow sleeves and wrist wraps for the upper work. Warmed up with dynamic work and bar weight before each. Lots of dynamic work with my shoulders in particular because my right shoulder is still a little balky. Add to that general paranoia after my injury two weeks ago and I'm being very cautious these days. The quad tear was my first real breakdown after 30 and it sapped a little confidence in everything else. No big deal and probably a good thing.
All exercises were 3 sets of 8-10 with 180s rest between, all to positive failure.
Shoulder work: 3 sets of 10 reps with 35#. Held each rep at the top and worked to avoid swinging at the bottom. Shoulders felt fine and reps were tough after so much time away. I polished with...
Snatch: 3x8 w/ about 50# chain with the handles on. No pause to press -- straight over without using legs. These felt fantastic, so I added...
Kroc rows: 3x8 with 60kg fat DB. These were a bit easy, actually, so I'll go up next time. I just wanted a posterior delt workout after so much medial and anterior work.
Narrow Grip Bench Press with the fat bar: 130 kilos x 3 x 10 Added 5kg per side, kept elbows tucked, and gutted them out. Right shoulder still hurts, but not in a way that I thought it prudent to stop. So I worked through it and was glad of it. Felt good. Kept upper back and arch very tight -- uncomfortably tight. I find this helps every time, so I seem to be getting better at it. So much seems subtlety, as far as technique is concerned, in that little changes can mean a lot of improvement. I find that fascinating, because it seems like pushing something off of you should be pretty straightforward. Even after all these years, it's not.
SSB box squat to parallel: 3 x 10. Set up a squat box at parallel and did bodyweight squats to the box. My dynamic work caused me a few twinges in the quad, but I didn't let it bother me -- no pain, just brief stabs. Probably adhesions/scarring, so I went on. I did sets until I thought I might fall asleep -- didn't count reps. These were deadly boring. Didn't even feel them, but concentrated on form, knee position, lifting with hips, etc. Didn't feel like I was getting anything from them so I added...
SLDL: 3x8 reps with 60kg I counted one rep as bending over, picking the weight, lifting, and returning. I would let go and come up empty to start the next rep. I did sets of 8 or 10 just to feel it in my glutes and hams. Felt the hips a little, but it might have been wishful thinking. I'll increase the weight here as I can; I just didn't want to be tempted to involve the quads at all.
I'm wondering if I can do step-ups with the SSB and just my right leg. If my left trails, how much work will it end up doing, really? I can't tell you how many docs have warned me about doing too much too soon with this injury, so I'm duly respectful of it. But I need work. We'll see.
The quad is much better, though still a huge hematoma/knot and still tender to palpate. Still, I can climb stairs now and sleep without drugs, so I'm not complaining. Just glad it wasn't a complete tear. It looks like I won't have a divot in my leg, so nothing to whine about there. Besides, I'm increasing the volume on everything upper body and adding the missing intensity elsewhere. I'll also work hams and hips harder, so this might work well for me in the long run.
Better to be lucky than good. Later.
Thursday, August 5, 2010
Day 1 week 17
Ok, so week 17 was two weeks coming. Turns out my squat PR two Sundays ago earned me a partially torn vastus lateralus and extraordinary pain. Two nights after the session I awoke with spectacular pain and spent four days on narcotics just trying to sleep. A price we pay, I guess, particularly when you get to be my age. First real breakdown, too. So it begins.
Started with Shelby mix and Results. Man, I love that stuff.
Wore sleeves for the pullups, wrist wraps for pullups and bench, and changed the order so bench would come before curls.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x15 reps +45#
These weren't too bad. I warmed up with a monster green band tied to the top of the rack, just to get blood flowing before lifting myself. I found I was a little skittish about everything, maybe scared of doing more damage. Shouldn't have been, but a lot of what we do is between the ears. The reps were smooth and the last few of the last set were brutal.
Bench: 3x10 reps 230kg
The first set was smooth and strong and I thought I might get off easy. I put a monster mini between my wrists for feel and kept my elbows tucked for all reps. The third set I only got 8 reps, which was fine. My shoulder was a little achy, but no real pain or weakness. Fine.
Incline Curl: 3x10 reps 60#
These were pretty hard. The first set was relatively easy -- should've started higher and dropped each set, but didn't. Still paranoid of my biceps, though no pain or tightness at all. The last set I only moved 6 reps cleanly. No swinging, slow reps -- felt good about the whole thing.
Calves: 3x50 SSB with some weight
Tried to keep these smooth. Did them all off a 6" platform and worked on full ROM. Light weight -- wasn't sure if my quad would yip. It didn't.
All in all, a great return to sanity. I'll try to keep it under control, as I'm not supposed to strain my quad for a month. We'll see how that goes.
Hope all are having a great week.
Started with Shelby mix and Results. Man, I love that stuff.
Wore sleeves for the pullups, wrist wraps for pullups and bench, and changed the order so bench would come before curls.
All sets were 8-10 reps under control to positive failure.
Pullups: 3x15 reps +45#
These weren't too bad. I warmed up with a monster green band tied to the top of the rack, just to get blood flowing before lifting myself. I found I was a little skittish about everything, maybe scared of doing more damage. Shouldn't have been, but a lot of what we do is between the ears. The reps were smooth and the last few of the last set were brutal.
Bench: 3x10 reps 230kg
The first set was smooth and strong and I thought I might get off easy. I put a monster mini between my wrists for feel and kept my elbows tucked for all reps. The third set I only got 8 reps, which was fine. My shoulder was a little achy, but no real pain or weakness. Fine.
Incline Curl: 3x10 reps 60#
These were pretty hard. The first set was relatively easy -- should've started higher and dropped each set, but didn't. Still paranoid of my biceps, though no pain or tightness at all. The last set I only moved 6 reps cleanly. No swinging, slow reps -- felt good about the whole thing.
Calves: 3x50 SSB with some weight
Tried to keep these smooth. Did them all off a 6" platform and worked on full ROM. Light weight -- wasn't sure if my quad would yip. It didn't.
All in all, a great return to sanity. I'll try to keep it under control, as I'm not supposed to strain my quad for a month. We'll see how that goes.
Hope all are having a great week.
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