Memoirs of a Tough Old Bastard: the Resurrection of MHL

[mharrislove]

Chest w/triceps + calves

Pieces of a man

I had grand designs on the plan of action today, but the mid-back had other ideas. Oh well, two steps forward, one step back...




warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 10 --- sharp mid-back pain outta' nowhere...
• hyperextensions, 1 x 10
• leg extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

Sumo deads (on platform; with belt and wraps)
155 x 5
245 x 5
335 x 5
----------- 5 x 5s
385 x 5 --- +20 lbs
385 x 5
385 x 5
385 x 4
385 x 3+1

I had two ideas in my mind. One, I had a really good day on the platform the last time around, so I had this target weight in mind for the next straight 5x5. However, given the mystery back pain incurred during the warm up dips, I was prepared to back off if the back proved to be a limiting factor. The latter case was exactly what happened. I care about being healthy more than PRs, so I backed off towards the end, and will live to fight another day. I probably should have used last month's load target, but again, I had high hopes based on recent performance.



CHEST

Reverse DB incline bench press
60 x 10
----------- 5 x 5p
65 x 5
75 x 5
85 x 5
90 x 5
100 x 5

Starting my chest/rehab work without the bands. I have thoughts about restarting with the BB flat bench press, but I didn't want to begin unbanded work at 5-rep weight.

Also, I used the progressive 5x5 scheme here to limit the overall workload and gradually increase the burden on the the crappy shoulder.



BICEPS

BB curls
45 x 10
85 x 6
105 x 5
----------- 5 x 5s
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5





More from the "hey, fat ass!" June pic series...




Additional BBer/ASSISTANCE WORK


Seated machine flyes
145 x 10
160 x 10
160 x 8

2 sec hold at peak contraction for all reps


Tricep pressdowns
120 x 10
140 x 10
160 x 10


Lying leg curls
120 x 10
130 x 10
140 x 10








Impressions:

[yakabebe]

Re the back pain. AS an ol fart Im always getting mysterious niggles and the only way I find I can deal with them is to recognise that it is a sign of "something" and even if I have no idea what...I ignore it at my own peril

Hence backing off and working round the thing is almost always the best advice.

Seems though that such wisdom only comes with age cause the young guys I train with simply want to go over the top of their issues - usually with a ****ty outcome

Nothing truer than this...

[MikeNice81]

The road to perfection is never a straight one. Strong work and smart work. Eventually it will lead to the right destination.

[mharrislove]

Nothing truer than this...

[img]http://www.crossfitoshawa.com/wp-content/uploads/2011/08/6a00d8341bf90553ef01538f14cfe5970b-800wi-750x500.jpg[img]

Indeed...never a truer word spoken!

The road to perfection is never a straight one. Strong work and smart work. Eventually it will lead to the right destination.

Yeah, just one wild pitch in a long ass, 18 inning game.

[mharrislove]

Delts, Quads, Back

Forward motion in life



requires a little tension

Haven't really fired at all cylinders for this entire cycle. Hard to say why. Certainly both upper and lower extremity work depends on a sound back, so that may be jacking up the whole enterprise given my dependence on compound lifts.

Having said that, my focus was decidedly "ON" this morning; perhaps, aided by a heightened awareness of my movement in an effort to not get hurt. The whole workout was a miracle really, when you consider the pain that out of place facet joints can cause. I'm good with today's effort.




warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 0 - omitted
• hyperextensions, 1 x 10
• knee extensions, 1 x 10
• lying leg curls, 1 x 10

DELTS

Standing overhead presses
bar x 10 wu
95 x 5
----------- 5 x 5p
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5


QUADS

Front squats (in rack; using belt + crossed grip; no wraps)
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
255 x 5
275 x 4


BACK

Bentover BB rows
bar x 10 wu
----------- 5 x 5p
135 x 5
185 x 5
225 x 5
275 x 5
295 x 4+1




The 'Permabulk' series continues - pic #3...



Additional BBer/ASSISTANCE WORK

Bentover single-arm DB laterals
75 x 10
85 x 8
100 x 5


Recumbent calf raises - stack weight
170 x 15
190 x 15
210 x 15
230 x 15
230 x 13
230 x 12


Seated reverse flyes - stack weight
115 x 10
115 x 10
115 x 10








Impressions:

[Bo_Flecks]

Haven't really fired at all cylinders for this entire cycle. Hard to say why.

You're still gettin' it done, and that's saying something.




Maybe you just need a solid contest date to be working for... like maybe something in the fall of 2014.

[Boomer29]

Nice work finding your groove! Definitely a fan of the perma bulk pics!

Don't know how you do it.

[MikeNice81]

Spinal pain can be a distraction. It cam also induce timidity. It might be time to get checked for arthritis or to at least eliminate something more threatening. Solid work as always.

[mharrislove]

You're still gettin' it done, and that's saying something.


Maybe you just need a solid contest date to be working for... like maybe something in the fall of 2014.

Thanks, Bo...showing up is half of the battle.

Regarding the coming battles of 2014, that fire is already properly lit. However, the work burdens are proving to be a significant issue; I need things to settle down after the August/September deadlines.

Nice work finding your groove! Definitely a fan of the perma bulk pics!

Always appreciate the encouragement, Boom; thanks, again!

Spinal pain can be a distraction. It cam also induce timidity. It might be time to get checked for arthritis or to at least eliminate something more threatening. Solid work as always.

There's no doubt about that - your confidence always takes a hit when a major joint is suddenly not right. I backed off a little bit today just to avoid major bouts of stupidity.

As far as the Dx goes, I'm pretty sure that I have already boarded the arthritis train. However, the mid-back issue appears to be - to the best of my knowledge, at least - an out-of-position facet joint. Not nearly as dangerous as my slipped disk, but it's capable of generating enough sudden pain to make you bail from a lift.

I had been able to "crack" my back during gym stretches over the past few sessions (which is odd in itself, since there is rarely the need for it and I can seldom do the maneuver on my own). But today, things were clearly out of place, but I couldn't get it to move despite doing a bunch of WTF? stretches at every gym machine I encountered today. I expect it to resolve soon.

[yakabebe]

Just a thought on your back issues...I note you did a Bentover single-arm DB laterals

My own experience shows that whenever I have back or neck issues if I do a one sided exercise with even a moderate sort of weight, it places inordinate stresses and pressures elsewhere and in your case it would something you might wanna consider....for mine, doing something that keeps both sides of the body L and R, front & back...in an equal sort of position, posture or stress is less likely to exacerbate anything.

FWIW

[mharrislove]

Chest, Hams, etc...

warm up:

• standing DB presses, 1 x 15
• DB squats, 1 x 10
• DB RDLs, 1 x 10
• standing DB curls, 1 x 10
• pull ups, 1 x 10
• dips, 1 x 0 - omitted
• hyperextensions, 1 x 10
• knee extensions, 1 x 15
• lying leg curls, 1 x 10

HAMS

Jefferson lifts (on platform; with belt and wraps)
----------- 5 x 5p
145 x 5
245 x 5
335 x 5
385 x 5
405 x 3


As usual, I fell back on Jeffs when the back goes south; this has proven to be a winning move in the past.

Weight-wise, I pushed my luck about as far as I was willing to go...given the FUBAR back. This was good for now...


CHEST

Reverse DB incline bench press
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5


BICEPS

BB curls
bar x 10
----------- 5 x 5p
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5









Additional BBer/ASSISTANCE WORK and general Bastardization...

Seated machine flyes
145 x 10
160 x 10
160 x 8

Using 2 sec holds at peak contraction each rep


Lying leg curls SS w/loose plate front raises
140 x 15 / 35 x 5
140 x 13 / 35 x 5
140 x 10 / 35 x 5


Machine Preacher curls - no rest
110 x 8
95 x 8
80 x 8







Impressions:

The mid-back thing is a pain in the ass, but I'm not discouraged. It feels a little better now, but it's still not right. The Endurance Phase training next week is coming right on time, as more bodybuilder-style reppage is probably just what the doctor ordered. Also, I may consider lowering whatever priority strength has right now since the current focus will increase on bodyfat loss which could put strength in the crapper anyway.

Following the next training phase, I have a week-long training thing to attend which may or may not be a de facto deload; we'll see. As usual, not sure if I'll bother posting the flyweight stuff, but I'm sure that I'll post something from time to time and catch up on some other journals.

[mharrislove]

Just a thought on your back issues...I note you did a Bentover single-arm DB laterals

My own experience shows that whenever I have back or neck issues if I do a one sided exercise with even a moderate sort of weight, it places inordinate stresses and pressures elsewhere and in your case it would something you might wanna consider....for mine, doing something that keeps both sides of the body L and R, front & back...in an equal sort of position, posture or stress is less likely to exacerbate anything.

FWIW

Yeah, I tend to agree with that line of reasoning. I was probably on autopilot when I went for those DBs; fortunately, the move didn't cause me any grief!

[llahhsoj]

Hi mhl!

Hope you had a good 4th! I still have been lurking, just not on the forums other than MT duty as much.

[Stncldsnake]

Never disappointed when I come into this log, you are the man MH, hope your holiday weekend was awesome!!

[MikeNice81]

Adapt and overcome! Strong work as always.

Have you ever had a chance to see Dr. Seuss's art work in person? I never knew he was a painter and sculptor until last year. I was at an auction and they had a ton of prints and such. His weird world view carried over, but there was some really strong work. Seeing it online doesn't do it justice. The guy was definitely an original.

[ironwill2008]

Jefferson lifts (on platform; with belt and wraps)
----------- 5 x 5p
145 x 5
245 x 5
335 x 5
385 x 5
405 x 3


As usual, I fell back on Jeffs when the back goes south; this has proven to be a winning move in the past.

Great job, especially considering your back issue. Hoisting 4 plates in any style is good work.

Following the next training phase, I have a week-long training thing to attend which may or may not be a de facto deload; we'll see.

Might prove to be timely.

[Bo_Flecks]

Yeah, I tend to agree with that line of reasoning.

I've found that to be true myself. My last back outage was from doing one arm dumbbell rows. You'd think that would be a safe one, but no dice. This week I am going to add in supported two arm dumbbell rows, ala ironwill.

Kind of interested to see how they feel.

[metalmullisha]

Whats up big guy?

[mharrislove]

Duality

It's the Endurance Phase, so not much to see here or report.

The mid-back is feeling better, but it's not 100% and has been slow to come around; I'm also still implementing the corrective action on the diet (despite grilling season being in full force these days).

Things in general are pretty intense at the moment. Meeting my summer work deadlines means abusing myself now, so I'm starting to hit the nadir already. It's also a time for reflection, too. Some folks are resolutioners on New Year's Day, and some folks take stock in things on birthdays - for me, it's related to travel. Or to be more specific, quiet and focus. My family takes a long trip back home each summer since my wife has a flexible work schedule and the kid is out of school. I usually stay behind and join them later. So, that leaves me to my own devices for roughly a couple of weeks every summer.

Honing in on life adjustments is like keeping an automobile in good working order. You can't hear sh!t related to how the engine runs if the radio is blaring all the damn time. But once you shut off the radio and take a drive down a well-paved road, you can finally hear the knocks and pings in the engine that have long demanded attention. Ignore them at your peril.

So, regardless of an insane schedule where I work at work, and then come home and work some more, I'll take some time for myself which is like gold for most introverts. I'll re-think priorities as of late, shuffle the life deck where I see fit, and yeah, maybe even explore some training tweaks, too.




Day 1: Hams and Back

Stuff got done.



Day 2: Chest w/Triceps + Calves

More stuff got done...






Is This Real Life?:

Had a chance to attend an outdoor wedding in PA recently (the day after all of the rain on the East Coast finally subsided) in an amazing setting...






























Impressions:

[mharrislove]

Hi mhl!

Hope you had a good 4th! I still have been lurking, just not on the forums other than MT duty as much.

Hey, I understand the relative silence - I'm suffering from a bout of that myself. Anyway, the 4th was good - amazing things happened on my grill.

Never disappointed when I come into this log, you are the man MH, hope your holiday weekend was awesome!!

Hmm, that may change with this week's posts, but thanks, man!

Adapt and overcome! Strong work as always.

Have you ever had a chance to see Dr. Seuss's art work in person? I never knew he was a painter and sculptor until last year. I was at an auction and they had a ton of prints and such. His weird world view carried over, but there was some really strong work. Seeing it online doesn't do it justice. The guy was definitely an original.

I did see a sculpture of a Seuss character and a few framed art cells at a gallery that specializes in cartoon art in San Diego, but I can't recall if the sculpture was an original piece. I'll have to make an effort to see more.

Great job, especially considering your back issue. Hoisting 4 plates in any style is good work.

Thanks, my friend.

Might prove to be timely.

Yeah, this one's tough to gauge. The calendar says "NO" to a deload, but my body may be saying, "Dude, really..?"

I've found that to be true myself. My last back outage was from doing one arm dumbbell rows. You'd think that would be a safe one, but no dice. This week I am going to add in supported two arm dumbbell rows, ala ironwill.

Kind of interested to see how they feel.

The constant vigilance needed to keep the O35 duct tape from becoming completely unraveled never ceases to amaze me.

Whats up big guy?

Three grants due in 60 days - just kill me now...

[Boomer29]

Ignore them at your peril. So, regardless of an insane schedule where I work at work, and then come home and work some more, I'll take some time for myself which is like gold for most introverts.

Awesome stuff MHL! We all need to do this and a lot of us don't. Great pics looked so beautiful!

[Raigs]

You were PA and didnt let me know Sad times :/

Where was the wedding?

[MikeNice81]

So, regardless of an insane schedule where I work at work, and then come home and work some more, I'll take some time for myself which is like gold for most introverts. I'll re-think priorities as of late, shuffle the life deck where I see fit, and yeah, maybe even explore some training tweaks, too.

You're spot on. My schedule works so that I usually get a couple of eight hour periods of alone time a week. A whole week of it might drive me insane. lol

It is always good to have time to sit back and reflect. That small amount of time for meditation and reflection can be wonderous. I hope it is enjoyable if nothing else. It is easy to squander it and fill it to avoid true reflection. Watch out for temptation and stay strong brother.

[mharrislove]

Sh!t happens...

In the thick of 'hell week', but managing to keep my head above water. I mentioned the prospect maximizing some down time since I'm rolling solo these days, but that may be on hold until Friday. Right now, I'm working double shifts and pushing pretty hard to get sh!t done.

I don't wanna' complain too hard, though. I'm in the middle of some amazing stuff right now, and on the verge of doing some work that I hope will have real impact in the years to come. I may look back at this time and see it as either a real formative time in my career, or the last year that I actually gave a damn before moving on to something else. I hesitate to call anything make-or-break since well-seasoned guys always know to leave room for the "uncertainty principle" to assert itself, but how things unfold over the next year or so will dictate a lot regarding the next phase of my work life.

If nothing else, it all has my undivided attention - kinda' like killing an animal that wouldn't hesitate to kill you first if given the chance.


-----------


Anyway, in a change of pace from posting pics of the Iron Gods, I ran into some real science heroes during conference time this week:





National Institute on Aging, Scientific Director,
and geriatrics research pioneer, Luigi Ferrucci





Director of the National Institutes of Health, Francis Collins






Day 4: Quads and Back

Stuff got done.



Day 5: Delts + Calves

More stuff got done...









Impressions:














Is This Real Life?:

Had a chance to get in some hiking and bike riding at the National Arboretum before the family took off for their summer trip; we saw these guys along the way: the original Capitol Columns from 1828!

[mharrislove]

Awesome stuff MHL! We all need to do this and a lot of us don't. Great pics looked so beautiful!

Yeah, it's essential ya' know? And it's been good to get out occasionally and enjoy some of the outdoors despite the busy time right now.

You were PA and didnt let me know Sad times :/

Where was the wedding?

You're in PA? I thought you worked at a tatoo parlor in NYC or something, I had no idea. Anyway, it was near Amish country, so probably not your neck of the woods!

You're spot on. My schedule works so that I usually get a couple of eight hour periods of alone time a week. A whole week of it might drive me insane. lol

It is always good to have time to sit back and reflect. That small amount of time for meditation and reflection can be wonderous. I hope it is enjoyable if nothing else. It is easy to squander it and fill it to avoid true reflection. Watch out for temptation and stay strong brother.

Wise words, my friend. If it were truly a week+ of down time, I would be right there with you as far as going crazy goes. (I really can't keep the switch in the 'off' position for more than 4 days or so.) But since the days are loaded with work, there's no time to lose my mind.

[yakabebe]

I've found that to be true myself. My last back outage was from doing one arm dumbbell rows. You'd think that would be a safe one, but no dice. This week I am going to add in supported two arm dumbbell rows, ala ironwill.

Kind of interested to see how they feel.

Good plan

Thing is Professor...it may be that it feels ok but then the damage or issues it is causing then appear when another angle or line of resistance is employed and you get knocked down by it.

[mharrislove]

Regrettably, it's that time again - hope to be back at it later in the week!

[Raigs]

You're in PA? I thought you worked at a tatoo parlor in NYC or something, I had no idea. Anyway, it was near Amish country, so probably not your neck of the woods!



.

Haha that would be a fun job but yeah I'm in PA. About 45 minutes away from Lancaster.(the closest Amish part I know about)


Enjoy your de load :/

[BergMuscle]

Excellent pics. Enjoy the deload.

[ironwill2008]

I hesitate to call anything make-or-break since well-seasoned guys always know to leave room for the "uncertainty principle" to assert itself, but how things unfold over the next year or so will dictate a lot regarding the next phase of my work life.

Many of us here have probably been there, standing at a doorway that leads to bigger/better things, career-wise.


It'll work out, Mike.