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

[fittofattofit]

More nagging from the back and shoulder still but have been trying to keep working in HIIT and cardio stuff the past two weeks. Some exercises today that dont bother it much.

12-27-14

DB lunges
-50lb DBs x 10 L/R
-55lb DBs x 10 L/R
-60lb DBs x 10 L/R

Single leg SLDL
-50lb DB x 10 L/R
-50lb DB x 10 L/R
-50lb DB x 10 L/R

Bench
-185lbs x 12
-185lbs x 12
-185lbs x 12

Incline DB bench
-50lb DBs x 12
-55lb DBs x 12
-60lb DBs x 12

Dips
-BW x 20
-BW x 20
-BW x 20

Being cautions on the bench still. Gonna keep it lighter for a bit.

I hope you had a great Christmas Jeff ... you may be going lighter but that's still some good volume for the benching with 12 rep sets and strong tris with the 20 rep dips. I still couldn't press 185 for one rep Good work with the lunges and single leg SLDLs as well. With the shoulder and back issues have you lost any bodyweight or are you able to maintain easily enough with your current training?

[yoojungl]

Goodluck! Sorry to hear about your shoulders hope everything turns out well

[nads786]

Keep grinding dude shame your injuries are acting up. Super strong walking lunges!

[-calvus-]

I hope you had a great Christmas Jeff ... you may be going lighter but that's still some good volume for the benching with 12 rep sets and strong tris with the 20 rep dips. I still couldn't press 185 for one rep Good work with the lunges and single leg SLDLs as well. With the shoulder and back issues have you lost any bodyweight or are you able to maintain easily enough with your current training?

Thanks Andrew. Hope your Christmas was well also and are off to a good 2015. I havent lost any bodyweight but have put on some non-contractile tissue FML. Back on strict keto for the newyears.

Goodluck! Sorry to hear about your shoulders hope everything turns out well

Thanks. Everything will turn out well. I will be smarter and more serious about injury prevention this year.

Keep grinding dude shame your injuries are acting up. Super strong walking lunges!

Thanks Nadeem. I plan on keeping at it no matter what. This year will I will adapt to these persistent injuries better.

[-calvus-]

So happy 2015 to everyone. 4 days ago I went to bed. Back felt fine. Woke up and could barely walk. This worries me as I did no significant lifting to aggravate the injury. Is it that fragile? A fluke? Whatever the hell it is its gotta stop. Spent a day nursing it before suffering at work. Still bothers me but much better now. Worked out yesterday with just pullups/dips which felt good on the back from the little bit of traction. I have been keeping my back moving as much as possible and taking short walks on the treadmill. Started some stability exercises yesterday too which NEED to be done daily from this point on.

1-3-15

WG pullups
-BW x 10
-BW x 10
-BW x 8
-BW x 7
-BW x 6
-BW x 6
-BW x 6
-BW x 6
-BW x 5
-BW x 5
-BW x 5
-BW x 5

Dips
-BW x 20
-BW x 20
-BW x 20
-BW x 20
-BW x 15
-BW x 15
-BW x 15

Back stability exercises. TA/pelvic floor contraction with supine marches/bent knee fallout x 10min
Treadmill walk x 10min

Nothing timed on these sets. Took my time. Some DOMS setting in this morning already. I may have to skip anything weighted for a bit until my back feels better. Lots of pullups and dips this week.

[-calvus-]

Some more today. Back is so guarded and stiff. A bit of radiculopathy down the leg. Feels good though to work out and loosen it up. Day 2 of strict keto.

1-4-15

Chinups
-BW x 10
-BW x 10
-BW x 10
-BW x 10
-BW x 10

Bench
-135lbs x 25
-135lbs x 25
-135lbs x 25

Back stability exercises
-TA/pelvic floor contractions with marches, bent knee fallout, and knee flex/ext all supine x 10min

Light on the bench to be easy on my shoulder and not strain the back too much. So much burn.

[-calvus-]

Glycogen stores are coming to an end and I can feel it. Would call my wife a ******* just to lick a cupcake. Grabbed some light DBs and all OK on the back so far. Can still feel the herniation though when I load it just right. More pullups and dips. Lats and ant delts are a bit sore.

1-5-15

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

Alternating DB press
-40lb DBs x 10
-40lb DBs x 10
-40lb DBs x 10

Dips
-BW x 20
-BW x 20
-BW x 20

Back stability exercises
-TA/pelvic floor contractions with alternating knee flex/ext, bridges, and birddogs x 10min


Itching to pick up some heavier weight and do bigger movements.

[-calvus-]

Light back workout today. Lots of pullups this week. Goal for the end of the year is to hit 10,000. Herniation is feeling a bit better but the erectors are pretty guarded.

1-6-15

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

Supported DB row
-70lb DB x 15 L/R
-70lb DB x 15 L/R
-70lb DB x 15 L/R

Back stability exercises
-TA/pelvic floor contractions with alternating knee flex/ext, bridges, and birddogs x 10min

[-calvus-]

Little chest and triceps today. Havent benched 2 plates in a while.

1-7-15

Bench
-135lbs x 10
-185lbs x 5
-225lbs x 5
-225lbs x 5
-225lbs x 5
-225lbs x 5
-225lbs x 5

Incline DB bench
-60lb DBs x 15
-60lb DBs x 15
-60lb DBs x 15

Skullcrushers
-95lbs x 12
-95lbs x 12
-95lbs x 12

Back stability exercises
-TA/pelvic floor contractions with alternating knee flex/ext, bridges, and birddogs x 10min


No significant impingement in the shoulder today. yay
Also did some BW chins to failure to see how many. 20 chinups and 18 WG pullups. 268 for the year so far. 9732 to go

[-calvus-]

Some cardio today on the mountain bike. Quick 40min. Back feeling more stable but a little irritated on the saddle. Also some weighted pullups to see what poundage I can do some dead hangs with. Would like to be able to do 100lbs x 5 at the end of the year.

1-8-15

WG pullups
-BW x 10
-BW+25lbs x 10
-BW+45lbs x 6
-BW+60lbs x 5
-BW+70lbs x 3
-BW+80lbs x 1

Back stability
-TA/pelvic floor contractions with alternating knee flex/ext, resisted rotation seated L/R x 10min


All clean as fuk reps.

[Swuuu]

still getting some heavy work done all things considered. Youve probably tried this before but I found electrical stim really helpful with my injuries/past injuries. Also found some herbal ointments very helpful. I know not everyone believes in those but I know quite a few folks that say after applying it their pain diminishes drastically. Give taoist oil a try. Just google it and a whole bunch of links will comeup and you can see if you would like to give it a go.

Happy Holidays and I hope you feel better soon!

[-calvus-]

still getting some heavy work done all things considered. Youve probably tried this before but I found electrical stim really helpful with my injuries/past injuries. Also found some herbal ointments very helpful. I know not everyone believes in those but I know quite a few folks that say after applying it their pain diminishes drastically. Give taoist oil a try. Just google it and a whole bunch of links will comeup and you can see if you would like to give it a go.

Happy Holidays and I hope you feel better soon!

Thanks Swuuu. Will have to look up taoist oil. Im a believer in anything that works. I know the tiger balm helps at times. Feeling much better already with the back stability exercises. Just need to be more consistent this year.

[-calvus-]

Some rehab lower stuff today. Really focused on doing a solid transversus contraction before initiating each rep on all exercises. Felt pretty solid.

1-10-15

Squats
-40lb DBs x 10
-45lb DBs x 10
-50lb DBs x 10
-55lb DBs x 10
-60lb DBs x 10

WG pullup
-BW+45lbs x 8
-BW+45lbs x 7
-BW+45lbs x 6

Bent over DB row
-80lb DB x 12 L/R
-80lb DB x 12 L/R
-80lb DB x 12 L/R

DB pullover
-80lb DB x 12
-80lb DB x 12
-80lb DB x 12

Back stability exercises
-lumbar rotation/clocks with knees at 90 degrees with TA contraction, 5 sets x 10min total

Will continue the rehab squats with DBs for a while. Feel like I can control my back position really easy with them vs a bar.

[nads786]

How do you squat with DBs? I can't visualize it at all? Is it just DBs to the side of your body?

[-calvus-]

How do you squat with DBs? I can't visualize it at all? Is it just DBs to the side of your body?

You got it. Just hanging on to two dumbbells dangling at sides. Touch floor with DBs is about parallel.

[nads786]

You got it. Just hanging on to two dumbbells dangling at sides. Touch floor with DBs is about parallel.

Don't they get in the way forcing your knees to bow in? At least that's what happened when I gave them a shot. Btw nice Seahawk win please beat the Packers next week.

[-calvus-]

Don't they get in the way forcing your knees to bow in? At least that's what happened when I gave them a shot. Btw nice Seahawk win please beat the Packers next week.

I take a more narrow stance with the DBs so its a straight shot down. Hopefully the hawks are going to pull it out again.

[-calvus-]

Last few workouts

1-12-15

WG pullups
-BW x 15
-BW x 15
-BW +25lbs x 10
-BW+25lbs x 10
-BW+25lbs x 10

Dips
-BW+50lbs x 10
-BW+50lbs x 10
-BW+50lbs x 10


1-13-15

DB squats
-40lb DBs x 10
-45lb DBs x 10
-50lb DBs x 10
-55lb DBs x 10
-60lb DBs x 10

Lunges
-135lbs x 10 L/R
-135lbs x 10 L/R
-135lbs x 10 L/R

Golfers lift
-50lb DB x 10 L/R
-50lb DB x 10 L/R
-50lb DB x 10 L/R


1-14-15

Bench
-225lbs x 5
-230lbs x 5
-235lbs x 5
-240lbs x 5
-245lbs x 5

WG pullup
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5

DB military
-40lb DBs x 10
-45lb DBs x 10
-50lb DBs x 10
-55lb DBs x 10
-60lb DBs x 10


Continued focus on rehab squats and utilizing the transversus contractions with each movement. Feeling a little weak from a couple weeks of keto. Now for some shredded results mang.

[nads786]

Do you ever do reverse lunges? Seems like that would be a good fit.

[-calvus-]

Do you ever do reverse lunges? Seems like that would be a good fit.

I do. Havent in a while but multidirectional stuff is nice to throw in.


Took it easy on the weights this weekend. A couple mountain bikes, cardio, hiit, and shoulder and back rehab mostly. Getting the itch to get back on the bike more so I need to get my biking legs back and put the spin bike to use when its raining outside.


Oh and we need people to add to the pullup thread in the workout section if we are going to hit 350k in 2015.
http://forum.bodybuilding.com/showth...hp?t=165798171

[nads786]

What a freaking game... now please win another superbowl.

[-calvus-]

What a freaking game... now please win another superbowl.

Quite the comeback. Hope the SB is as exciting.


Little push pull today. Been working out most days so Im feeling a little beat. Might need a rest day this week.

1-19-15

Bench
-235lbs x 5
-235lbs x 5
-235lbs x 5
-235lbs x 5
-235lbs x 5

Pendlay rows
-135lbs x 15
-135lbs x 15
-135lbs x 15

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

Spin bike HIIT 20min

[-calvus-]

Finally got a proper dip belt.

1-23-15

WG pullups
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5
-BW+45lbs x 5

Dips
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10
-BW+45lbs x 10

[Swuuu]

Thanks Swuuu. Will have to look up taoist oil. Im a believer in anything that works. I know the tiger balm helps at times. Feeling much better already with the back stability exercises. Just need to be more consistent this year.

Well good then . Did you give it a look? If so are you interested? Im not just pimping it because im Asian. Everyone I have given it to say it takes their pain away in minutes. Also with continual use it can heal injuries.

How do you squat with DBs? I can't visualize it at all? Is it just DBs to the side of your body?

I will have to echo all of Calvus' advice and say that you can also try to do them with kettlebells or a hex bar. You could also try to start with the dumbbells in front of you like you would a deadlift and as you bring the weight up then bring it towards your sides so you will feel more of an emphasis on your legs.

I do. Havent in a while but multidirectional stuff is nice to throw in.


Took it easy on the weights this weekend.

Dam and I was thinking those are some solid weights considering all of your injuries. What would you be lifting without all those injuries?

[-calvus-]

Well good then . Did you give it a look? If so are you interested? Im not just pimping it because im Asian. Everyone I have given it to say it takes their pain away in minutes. Also with continual use it can heal injuries.

Dam and I was thinking those are some solid weights considering all of your injuries. What would you be lifting without all those injuries?

Thanks Swuuu. I gave it a look and with some research cant find what the hecks in it. Maybe you can give some insight. Wondering if its the same oil compounds in tiger balm. Dunno.

[nwskier]

Yeah bud. Liking that volume session on Pullups/dips !

[-calvus-]

Feeling a little pekid on the weights. Week 4 of strict keto after holiday binging. Getting much leaner though. I will have to post some food porn soon.

1-24-15

20min of HIIT spin bike

100 random BW pullups

rehab DB squats
-70lb DB squats
-70lb DB squats
-70lb DB squats
-70lb DB squats
-70lb DB squats

[-calvus-]

Yeah bud. Liking that volume session on Pullups/dips !

Thanks Tim. Long time man. We gotta get you back here to get some sessions on the 20 miles of new Tiger trails. Got a bike and everything waiting for you.

[nwskier]

Thanks Tim. Long time man. We gotta get you back here to get some sessions on the 20 miles of new Tiger trails. Got a bike and everything waiting for you.

Sounds like fun! Been busy AF at work past two months- rather rough patch but slowly getting better. Just started logging again. I'll be lurking here and trying to post more often.

Edit: just posted a workout in the slower paced Hexfecta log. Happy to be back lifting - was a difficult stretch past two months

[-calvus-]

Sounds like fun! Been busy AF at work past two months- rather rough patch but slowly getting better. Just started logging again. I'll be lurking here and trying to post more often.

Edit: just posted a workout in the slower paced Hexfecta log. Happy to be back lifting - was a difficult stretch past two months

Glad to see you lifting again man. Hope the difficulties the last couple months was nothing too serious. Work? Looks like your strength held in there pretty well. Big bench numbers.


27min of HIIT tonight. Same old format

30sec on 15sec off with 40lb DBs

1. Squats with DBs
2. High to low planks
3. Standing sidebend with DB L
4. Standing sidebend with DB R

5. Swimmer
6. Tricep extension with DB
7. Birddogs
8. Bicycle

9. Plank donkey kick L
10. Plank donkey kick R
11. DB snatch L
12. DB snatch R

13. Two arm DB row
14. Plie squats DBs
15. SLDL with DBs
16. Reverse crunch

17. Golfers lift R
18. Golfers lift L
19. Firehydrant R
20. Firehydrant L

21. Plank leg pulls
22. DB curl to overhead press
23. Planktwist L/R
24. Crunches

25. Static lunge L with DBs
26. Static lunge R With DBs
27. DB row with rotation R
28. DB row with rotation L

29. Row your boat with DB
30. Sideplank knee to elbow L
31. Sideplank knee to elbow R
32. Squat to OHP

33. DB woodchop L
34. DB woodchop R
35. DB swing L
36. DB swing R