Confronting my back injuries cause I'm gonna keep on squating

[Swuuu]

youre welcome man! My pleasure to follow. You are correct about what I have . Very impressive squatting man, especially since you have back issues! Hope you have a good weekend!!

[fittofattofit]

So I skipped working out this weekend. Was probably good since I seemed to have irritated the shoulder a bit last time on the Arnolds. Truth is I partied a little too hard on Sat. Solstice party. Oh well.

6-27-13

Front squats
-225lbs x 12
-275lbs x 6
-275lbs x 6

Pendlay rows
-185lbs x 8
-195lbs x 8
-205lbs x 8

DB bench modified
-30lb DBs x 15
-40lb DBs x 15
-50lb DBs x 15

Arnold presses
-40lb DBs x 10
-40lb DBs x 10
-40lb DBs x 10

Cuban rotations
-5lb DBs x 20 x 3

WG pullups
-BW x 6
-BW x 6
-BW x 6
-BW x 6
-BW x 6

Rear delt raises
-30lb DBs x 15
-30lb DBs x 15
-30lb DBs x 15

DB shrugs
-100lb DBs x 20
-100lb DBs x 20
-100lb DBs x 20

Think that was about it. Was much more cautious about pressing today but was able to do the DB benches without too much irritation. Front squats felt pretty light again at 225. Heavy at 275 though. The pullups were pathetic by the third set. Felt like I weighed 220lbs. Cant wait until I can bench heavier weight. Right now it hurts to even do pushups. What a suckfest.

You're back to your animal front squatting Jeff .... 275 felt heavy because it is heavy
You bumped the pendlays and did a load of volume. Looked like a great workout to me!
Congrats on the impending wedding! Getting married is fine .......... just don't have kids

[-calvus-]

what happened w/ the Cup coverage? Heard about that in WA - should have at least had CBC (I used get CBC when I lived in Seattle on regular cable)

One month out on the wedding! Congrats.

Nothing wrong with the coverage. I watched all the games. I was just hoping to see another game on Wed. Thanks Tim. One month..... fuk

youre welcome man! My pleasure to follow. You are correct about what I have . Very impressive squatting man, especially since you have back issues! Hope you have a good weekend!!

Thanks Swuuu. Take care of that back yourself. Dont want to end up needing a posterior fusion. Unless you have one already. It can be pretty amazing how much muscular stability can help when retrained.

You're back to your animal front squatting Jeff .... 275 felt heavy because it is heavy
You bumped the pendlays and did a load of volume. Looked like a great workout to me!
Congrats on the impending wedding! Getting married is fine .......... just don't have kids

Thanks Andrew. Want to work back up to repping out 3 plates. Soon. Should be a pretty chill wedding. I have been bottling wine the past two weeks. Will have 175 bottles total. Probably overkill but I dont know how much the fiances side of the family can put away. Having a couple of whole spitroasted and stuffed pigs too. Nothing says class like drinking a bunch of homemade wine out of plastic cups and a pig slapped on the table.

[-calvus-]

Hit up the mountain today on the bike. About 16 miles total and 3300 feet of elevation. Legs are pretty trashed so we will see how the lunges go tomorrow. The foxgloves are in full bloom on the mountain and a good 3-4 feet tall. Nice PNW day for a ride. Well except the high humidity and 80 degree weather.

[fittofattofit]

Thanks Andrew. Want to work back up to repping out 3 plates. Soon. Should be a pretty chill wedding. I have been bottling wine the past two weeks. Will have 175 bottles total. Probably overkill but I dont know how much the fiances side of the family can put away. Having a couple of whole spitroasted and stuffed pigs too. Nothing says class like drinking a bunch of homemade wine out of plastic cups and a pig slapped on the table.

Cool plans for the wedding! Mine was 20 years ago this September .... feelsoldbro.jpg

Hit up the mountain today on the bike. About 16 miles total and 3300 feet of elevation. Legs are pretty trashed so we will see how the lunges go tomorrow. The foxgloves are in full bloom on the mountain and a good 3-4 feet tall. Nice PNW day for a ride. Well except the high humidity and 80 degree weather.

Great pic Jeff ... sounds like an awesome ride

[-calvus-]

Cool plans for the wedding! Mine was 20 years ago this September .... feelsoldbro.jpg

Dang. Almost got the kids out the door now.



Pretty tired yesterday as expected. I seemed to have irritated my shoulder again. Maybe the combination of benches and those chops... Or biking for 3 hours. I just dumbly powered through the chops even though it hurt some.

6-30-13

DB bench modified
-30lb DBs x 20
-40lb DBs x 20
-50lb DBs x 15
-50lb DBs x 15

Lunges
-135lbs x 12
-135lbs x 12
-135lbs x 12

DB rows
-100lb DBs x 12
-100lb DBs x 12
-100lb DBs x 12

Arnold presses
-40lb DBs x 10
-40lb DBs x 10
-40lb DBs x 10

Lat pulldowns
-170lbs x 10
-160lbs x 10
-150lbs x 10

Low to high cable chops
-40lbs x 15 L/R
High to low cable chops
-50lbs x 15 L/R

Uhhhhgg. I just want to bench again.

[fittofattofit]

Still a good session Jeff ... you did extra reps and an extra set on those 'modified' DB bench presses so that may have tweaked things. The biking has to jar the shoulders as well, especially on the downhill ... do your shoulders ever feel sore after a big day on the bike? I doubt that you'll stop the biking but feel free to ditch the cable chops and stick to your kettle bell swings for core

[nads786]

Sounds like an awesome wedding Jeff! Great pics too love the west coast. I can't believe the shoulder is still irritating you its been like a month!

[-calvus-]

Still a good session Jeff ... you did extra reps and an extra set on those 'modified' DB bench presses so that may have tweaked things. The biking has to jar the shoulders as well, especially on the downhill ... do your shoulders ever feel sore after a big day on the bike? I doubt that you'll stop the biking but feel free to ditch the cable chops and stick to your kettle bell swings for core

Thanks Andrew. The biking probably dosent help but its a sacrifice Im willing to make. I may have to give the KBs a try again soon. Maybe some light DLs also.

Sounds like an awesome wedding Jeff! Great pics too love the west coast. I can't believe the shoulder is still irritating you its been like a month!

Should be a good time. Have lots of alcohol stored up. Last time this happened to the other shoulder it was a 6 month process back. I have a feeling that its going to be a longer rehab. *sigh*

[-calvus-]

Skipped a couple of days at the gym because on Thursday I did some biking and while going across a log had to jump off the bike as I endo'ed. Caught my thumb and tore it back pretty far. Some history on my right thumb. About 8 years ago I got a pretty bad "skiers thumb" injury and tore up my capsule/ulnar colateral ligament. I have about a 50% loss of flexion in that thumb now. I have now re-injured it at least 4 times pretty badly in the same mechanism. So this year has been a crapshoot for injuries. Wearing a thumb brace at the gym now and to say the least, its difficult to hang on to weight.

Felt like a chit day at the gym. I had no strength or energy and was dragging. The front squats were brutal at 275 today so I did not progress or keep going. Switched to a couple deep sets of back squats. Crazy how much stronger my fronts are after not doing back squats for so long. The 225 wasnt exactly feeling like a breeze. One good thing though. Switched back to a traditional pronated grip on the DB bench and no pain. They felt weak but no irritation. I will try some light weight with the bar and see how that goes next.

7-6-13

Front squats
-135lbs x 10
-185lbs x 5
-225lbs x 5
-275lbs x 5
Back squats
-225lbs x 10
-225lbs x 10

DB bench modified
-30lb DBs x 20
-40lb DBs x 15
-50lb DBs x 15
-55lb DBs x 15
DB bench
-60lb DBs x 15
-65lb DBs x 10
-70lb DBs x 10

DB rows
-100lb DBs x 10
-100lb DBs x 10
-100lb DBs x 10

Arnold presses
-40lb DBs x 10
-40lb DBs x 10
-40lb DBs x 10

Lat pulldowns
-160lbs x 10
-160lbs x 10
-160lbs x 10

Rear delt raises
-30lb DBs x 15
-30lb DBs x 15
-30lb DBs x 15

[Swuuu]

Thanks Swuuu. Take care of that back yourself. Dont want to end up needing a posterior fusion. Unless you have one already. It can be pretty amazing how much muscular stability can help when retrained.

dont have anything right now but I have had a couple surgeons tell me I am definitely going to need surgery at somepoint. Man I just read about your thumb Hope that feels better too. Crap thats a lot to deal with!! Still some strong squats and rows. Hope you are having a great weekend!!

[zerocoolflo]

Inspiring journal! I also had some lower back problems but they seemed to go away by doing deadlifts

[fittofattofit]

Thanks Andrew. The biking probably dosent help but its a sacrifice Im willing to make. I may have to give the KBs a try again soon. Maybe some light DLs also.

I know that your idea of 'light' DLs will embarrass me

Skipped a couple of days at the gym because on Thursday I did some biking and while going across a log had to jump off the bike as I endo'ed. Caught my thumb and tore it back pretty far. Some history on my right thumb. About 8 years ago I got a pretty bad "skiers thumb" injury and tore up my capsule/ulnar colateral ligament. I have about a 50% loss of flexion in that thumb now. I have now re-injured it at least 4 times pretty badly in the same mechanism. So this year has been a crapshoot for injuries. Wearing a thumb brace at the gym now and to say the least, its difficult to hang on to weight.

Traditionally that was called 'Gamekeeper's thumb' because they'd get that hyperextension injury pulling back the mouth of a trap. I did mine on my right thumb the first time I went skiing when I was 20 -- it was a partial tear with the same limitations as you have now. It fully ruptured one day when I was cycling, aged 30. Got it repaired with a tendon transfer and I can't notice the difference now. Bummer though that you're carrying another injury

Felt like a chit day at the gym. I had no strength or energy and was dragging. The front squats were brutal at 275 today so I did not progress or keep going. Switched to a couple deep sets of back squats. Crazy how much stronger my fronts are after not doing back squats for so long. The 225 wasnt exactly feeling like a breeze. One good thing though. Switched back to a traditional pronated grip on the DB bench and no pain. They felt weak but no irritation. I will try some light weight with the bar and see how that goes next.

That was still a load of volume on both squats, you upped the weight on the 'modified DB bench' and the DB bench felt good with the 70s so it can't have been too bad a session

[Lifting N Tx]

Well, dang, now that I finally check in again, I see that your travails continue. However, pretty good news on the DB bench in your last workout, working up to 70s x 10. I find DB bench significantly harder than the same total weight on BB bench, so that's not a bad weight to work up to with no pain.

Oh, and I'll add my congrats on the upcoming wedding. I've been married longer than Andrew.

[-calvus-]

dont have anything right now but I have had a couple surgeons tell me I am definitely going to need surgery at somepoint. Man I just read about your thumb Hope that feels better too. Crap thats a lot to deal with!! Still some strong squats and rows. Hope you are having a great weekend!!

Thanks Swuuu. Seems rather strange to say that you will need surgery some day. Predicting future instabilities isnt really possible. You have a greater chance of instabilities and worsening spondylolisthesis but there are a lot of factors and other structural and muscular support that can pick up the figurative and literal slack.

Inspiring journal! I also had some lower back problems but they seemed to go away by doing deadlifts

Thanks for dropping in brah. So many of my injuries feel better after working out as well but there is a fine line.

I know that your idea of 'light' DLs will embarrass me

Traditionally that was called 'Gamekeeper's thumb' because they'd get that hyperextension injury pulling back the mouth of a trap. I did mine on my right thumb the first time I went skiing when I was 20 -- it was a partial tear with the same limitations as you have now. It fully ruptured one day when I was cycling, aged 30. Got it repaired with a tendon transfer and I can't notice the difference now. Bummer though that you're carrying another injury

That was still a load of volume on both squats, you upped the weight on the 'modified DB bench' and the DB bench felt good with the 70s so it can't have been too bad a session

Ha. Thanks Andrew but seriously. Keeping things light. Yea, gamekeeper/skier. So you know how crappy this can be to grab ahold of objects. I have injured it so many times now that Im waiting for that rupture to finally happen. Or I can stay on my bike. The past two were from a FOOSH mechanism. I felt like garbage but all in all the shoulder is healing up.

Well, dang, now that I finally check in again, I see that your travails continue. However, pretty good news on the DB bench in your last workout, working up to 70s x 10. I find DB bench significantly harder than the same total weight on BB bench, so that's not a bad weight to work up to with no pain.

Oh, and I'll add my congrats on the upcoming wedding. I've been married longer than Andrew.

Yea, what can I say. Its been a year filled with rehab but still plugging along and trying to keep going within my limits. Thanks Steve. Ill make it up to a couple of decades before I know it.

[-calvus-]

Did some light compound stuff today and took it easy on the shoulder, thumb, and back. Lots of good form and slow eccentrics which can get tiring fast. Was able to do some light BB bench but not 100% irritation free. Kept it light and modest reps. Tried straight DB OHPs and that was definitely a no-go. Switched back to Arnolds without problems and moved up weight.

7-9-13

Back squats
-225lbs x 10
-225lbs x 10
-225lbs x 10

Bench
-135lbs x 15
-135lbs x 15
-135lbs x 15

Romanian DL
-225lbs x 10
-225lbs x 10
-225lbs x 10

Arnold presses
-40lb DBs x 10
-45lb DBs x 10
-50lb DBs x 10

WG pullups
-BW x 10
-BW x 10
-BW x 10

Rear delt raises
-30lb DBs x 12
-35lb DBs x 12
-35lb DBs x 12

Cuban rotations
-8lb DBs x 20
-8lb DBs x 30
-8lb DBs x 30

Thumb is throbbing though as I type this. Will be a long day of written notes tomorrow.

[fittofattofit]

Ha. Thanks Andrew but seriously. Keeping things light. Yea, gamekeeper/skier. So you know how crappy this can be to grab ahold of objects. I have injured it so many times now that Im waiting for that rupture to finally happen. Or I can stay on my bike. The past two were from a FOOSH mechanism. I felt like garbage but all in all the shoulder is healing up.

Yeah ... I felt it 'ping' on the bike on the way to work but I knew it had finally ruptured when I went to grab a drip stand and couldn't move it because I couldn't oppose my thumb. That really is debilitating. At least if it ruptures the repair is a good operation

Did some light compound stuff today and took it easy on the shoulder, thumb, and back. Lots of good form and slow eccentrics which can get tiring fast. Was able to do some light BB bench but not 100% irritation free. Kept it light and modest reps. Tried straight DB OHPs and that was definitely a no-go. Switched back to Arnolds without problems and moved up weight.


Thumb is throbbing though as I type this. Will be a long day of written notes tomorrow.

took it easy on the shoulder, thumb, and back
You're sounding like me
Still a really good session for working around the injuries. Bad luck about that thumb!

[-calvus-]

Yeah ... I felt it 'ping' on the bike on the way to work but I knew it had finally ruptured when I went to grab a drip stand and couldn't move it because I couldn't oppose my thumb. That really is debilitating. At least if it ruptures the repair is a good operation

took it easy on the shoulder, thumb, and back
You're sounding like me
Still a really good session for working around the injuries. Bad luck about that thumb!

Thanks Andrew. Thumb is pretty achy still but is getting better with time. Hope that I can get back to doing hook grips on the DLs with this newest hyperext.


Thursdays workout. Bench felt good again and pushed up the weight without any detrimental effect. The shoulder is not in the clear but definitely getting better. Couldn't push the fronts up that day so no 3 plates yet.

7-11-13

Front squats
-225lbs x 5
-275lbs x 5
-275lbs x 5
-275lbs x 6

DB bench
-60lb DBs x 10
-65lb DBs x 10
-70lb DBs x 10
-75lb DBs x 10
-80lb DBs x 10

Pendlay rows
-185lbs x 5
-195lbs x 5
-205lbs x 5
-215lbs x 5
-225lbs x 5

Arnold presses
-45lb DBs x 10
-45lb DBs x 10
-45lb DBs x 10

Rear delt raises
-40lb DBs x 10
-40lb DBs x 10
-40lb DBs x 10

[Swuuu]

Thanks Swuuu. Seems rather strange to say that you will need surgery some day. Predicting future instabilities isnt really possible. You have a greater chance of instabilities and worsening spondylolisthesis but there are a lot of factors and other structural and muscular support that can pick up the figurative and literal slack.

It must be pretty bad. I beleive 3 surgeons all said that. How's your back? I noticed you injure your thumb too!! dam man!! I know you can and want to lift heavier but it looks like you are still getting solid work done. Hope you have a great weekend!!

[fittofattofit]

It's good news about the shoulder, even if the thumb is still a nuisance. Were you using a hook grip on all of your deads?
DB benching and Pendlays are moving up again. Who knows ... you might be injury free and pushing your old numbers by the time of your wedding

[-calvus-]

It must be pretty bad. I beleive 3 surgeons all said that. How's your back? I noticed you injure your thumb too!! dam man!! I know you can and want to lift heavier but it looks like you are still getting solid work done. Hope you have a great weekend!!

My back is pretty good these days. I am careful with what I do and back off if irritated at all. Everything is healing up quickly now so I cant complain. Hope you are having a good weekend as well.

It's good news about the shoulder, even if the thumb is still a nuisance. Were you using a hook grip on all of your deads?
DB benching and Pendlays are moving up again. Who knows ... you might be injury free and pushing your old numbers by the time of your wedding

Very good news. Used hook grips on all my deads the past year. Switched from the mixed grip since I think it is how I hurt my shoulder on the right side. That would be nice in three weeks. Oh god. So soon.


Yesterday went in to the gym for a little cardio.

7-13-13

Stairstepper for 30min

Kettlebell swings
-70lbs x 20
-70lbs x 20
-70lbs x 20

Cuban rotations
-12lb DBs x 20
-12lb DBs x 20
-12lb DBs x 20

DB snatch
-60lb DB x 10 L/R
-60lb DB x 10 L/R
-60lb DB x 10 L/R

The snatch was interesting. Also got to work on 60lb eccentric for the shoulder at the same time.

[-calvus-]

Well, havent done heavy DLs in a while so I decided to see how 4 plates felt. Stop rolling your eyes Andrew. It felt heavy but I grinded them up with immaculate form. Tried 185 on bench with no pain at all. Tried standing OHP with the bar only and that was a no go still. Soon.

7-14-13

Deadlifts
-225lbs x 10
-315lbs x 5
-365lbs x 5
-405lbs x 3

Bench press
-185lbs x 10
-185lbs x 10
-185lbs x 10

WG pullup
-BW+25lbs x 5
-BW+25lbs x 5
-BW+25lbs x 5
-BW+25lbs x 5
-BW+25lbs x 5

Rope tricep pressdown
-70lbs x 12
-70lbs x 10
-60lbs x 12

Short session today.

[fittofattofit]

My back is pretty good these days. I am careful with what I do and back off if irritated at all. Everything is healing up quickly now so I cant complain. Hope you are having a good weekend as well.


Very good news. Used hook grips on all my deads the past year. Switched from the mixed grip since I think it is how I hurt my shoulder on the right side. That would be nice in three weeks. Oh god. So soon.


Yesterday went in to the gym for a little cardio.

7-13-13

Stairstepper for 30min

Kettlebell swings
-70lbs x 20
-70lbs x 20
-70lbs x 20

Cuban rotations
-12lb DBs x 20
-12lb DBs x 20
-12lb DBs x 20

DB snatch
-60lb DB x 10 L/R
-60lb DB x 10 L/R
-60lb DB x 10 L/R

The snatch was interesting. Also got to work on 60lb eccentric for the shoulder at the same time.

Great HIIT cardio for those KB swings
DB snatch is a great test for those shoulders ... passing with flying colours so far

Tried 185 on bench with no pain at all. Tried standing OHP with the bar only and that was a no go still. Soon.

7-14-13

Deadlifts
-225lbs x 10
-315lbs x 5
-365lbs x 5
-405lbs x 3

^^^^^^. Must be like at least 4 months without doing heavy deads and then pulling 405 for reps with 'immaculate form'
Fcuk you Jeff

[nads786]

Ill echo Andrew, **** me!!!!

Good that your able to bench, what sort of shoulder rehab are you doing right now?

[fittofattofit]

Thought I'd drop by to say hello .. damn 4th August, so we missed wishing you luck for the wedding
I'm sure it all went well and I hope you're enjoying a decent break for your honeymoon.
Looking forward to you hitting the gym weighing 20lbs more after the festivities

[nwskier]

damn man, big day must be here or at least near. congrats!

hope you are still managing to get in some killer mtn biking this summer. have you ridden any of the St. Helens trails yet? Ape Canyon-Plains of Abraham is the chit. BUt i'm still a sucker for the views and long switchbacks off the grueling northway trail at crystal mountain

[Lifting N Tx]

I imagine that Jeff is busy with a different sort of workouts than he usually logs here. I would enjoy seeing pictures of the spit roasted pigs and people attempting to consume all that wine.

[-calvus-]

Thanks for the well wishes guys. Man, its been a while. Wedding was really great and went better than expected. Worst thing that happened was that we had way too much food. For the rest of the summer I have been biking every free chance I get. I finally bought a dedicated downhill rig so I can start hitting the big parks next summer. In the meantime its time to start working out again. With all my biking I have had a few injuries as I have gotten more daring. Just after the left rib healed I took a landing on the side that tore up a couple ribs on the right. Got some bad tenosynovitis in my right forearm digging trails too. I have only been to the gym a handful of times the past few months with mostly some light machine work. Everything is pretty healed up now and even the shoulders feel 99%.

Workout from yesterday. Just getting back into lifting heavier weights. Really glad that I could pick up with a 2 plate bench even if just a few reps. The legs though. All the biking really changed their power as the 225 made me want throw up. Hopefully I will get more consistent as the weather turns.

11-2-13

Bench
-225lbs x 3
-225lbs x 3
-225lbs x 3

Squats
-225lbs x 10
-225lbs x 10

Pendlay rows
-185lbs x 10
-185lbs x 10

Seated DB military
-60lb DBs x 8
-60lb DBs x 8
-60lb DBs x 8

Incline DB flies
-40lb DBs x 10
-40lb DBs x 10

DB pullovers
-75lb DB x 12
-75lb DB x 12

Rear delt raises
-30lb DBs x 12
-30lb DBs x 12
-30lb DBs x 12

Dips
-BW+40lbs x 10
-BW+40lbs x 10
-BW+40lbs x 10

Lat pulldown
-180lbs x 8
-170lbs x 8

Lateral raises
-20lb DBs x 12
-20lb DBs x 12

So just a shotgun of everything. Some pics from the last few months.

[Swuuu]

Congrats on getting married man. Glad most of your injuries are healing up . Pretty strong session considering you havent been to the gym in a while!

[fittofattofit]

Congrats on the wedding Jeff ... what an awesome location to get married and it looks like you did very well
Great pics of the biking: starting to look daring
That's a very impressive lift session for having been away for 4 months .. I'd be very happy for any of those lifts at any time. As for the squats: you'll be repping an extra plate on each side before you know it
Great to see you back