Dtaps lifting journal about lifting weights

[dtaps24]

So, I'm coming off not the greatest thing ever, I think I herniated a disc about 6 weeks ago, made it worse pulling 600 2 and a half weeks out, and then pulling my opener on Saturday I really jacked it up, I almost passed out Saturday, decided it was my quad Sunday, and then couldn't get out of bed on Monday. Went to the doctor and they said it's a herniated lumbar disc and some sciatic involvement. I did not realize a herniated disc could indicate that strongly in the front of your leg but I guess it can. They have me on a Medrol dosepak, a PT prescription that I haven't been able to start, and prescribed me aspirin and a pain killer despite me telling the doctor repeatedly that I am in recovery and do not want pain pills, so I flushed that and am taking Ibuprofen and Alleve/Naproxen instead. So, one step back for hopefully a couple forward. I also only hit my opener on bench because I resunk my second. The next month or so will be dedicated to weak point training and fixing my bench form and hopefully working back into squats and deads. I'm also going to try to get real real jacked. So let's start

Seated Military in Smith bar counts as 5 lbs. for these poirposes, last rep extended pause
95x5
145x5
165x5
185x7

Haney Shrugs in Smith
95x20, 145x15, 195x12

Closegrip Bench last rep paused this was stupid and won't happen again, makes my shoulder hurt
135, 185, 225x10

V bar pushdowns
60,80,100,120,140x20

Seated Calf Raise ss lateral raises
p+25,2p+25, 3p+25 ss 3x15 with 20s.

This all took about 50 minutes, I also walked to the gym, I haven't been eating very well for awhile because I've been hurt once these medicines set in I realized how long it's been since I've been anything resembling healthy. So, onward and upwards. I looked really jacked after this.

[dan_g_28]

Hi Dustin. Im in.

[csday924]

Damn dude didn't realize your were that beat up. INNNN! and get better.

[samsont]

in4 jacked

[dtaps24]

Yates Rows in Smith Machine I'm going to give myself a break because I don't wanna stress my back bar is 5 lbs. as far as I'm concerned
95, 145, 185x10

Spider Curls just straight weight because I don't know what an ez curl bar weighs
20, 30, 40x15

Chest Pulls I pull the tripeps rope to my chest
3x10

Rope Hammer Curls
3x20

Straight Arm Pulldown
3x10

Concentration Curls
3x10

Freemotion Rows
3x10

45 mins. Biceps are getting veins.

Hi Dustin. Im in.

Hi twin brother from another mother who is better at lifting weights. I'm glad to have you here.

Damn dude didn't realize your were that beat up. INNNN! and get better.

Thanks bro brah, I didn't realize I was that banged up either until I actually got some relief and realized I've been more injured than hurt the last 6-8 weeks and was just kidding myself. We'll get there though.

in4 jacked

You sir have come to the right place.

[dtaps24]

Leg Press hit the bottom of the sled with just about every rep really got some blood into my quads
90x20
180x20
270x20
360x10
270x10
180x20

Leg Extensions these are for my quads
5x10

Leg Curls these are for my hamstring
5x10

Then I had some Zaxby's with my kids. This took awhile because I had to take a couple case calls throughout. I hope I can at least start squatting light before too long, this is really boring except when I roll my shorts up a bit so I can see my quad separation.

[dtaps24]

Bench last rep paused
warm up
205x5
245x5
275x8, started hitting the rack at rep 5, pretty depressing that 275 can irritate my shoulder, I had the strengths for 10-12 which was what I wanted but my shoulder sucked

Incline Hammer Strength this was going to be Incline DBs but with the way my shoulder was feeling that seemed not good
90x10
180x10
270x10

Decline Hammer
couldn't do it pretty much killed my shoulder

JM Press
135x10
185x10

Cable Cross Overs
40, 60, 80x10

Reverse grip one arm pressdown
20x20 per arm
30x15 per arm
40x12 per arm
50x10 per arm

Done. That sucked. I am thinking/hoping that it was the closegrip on Wednesday so we'll take that out and see what happens. Oh swell.

[Mike.Moore]

I did not realize a herniated disc could indicate that strongly in the front of your leg but I guess it can.

Yes it can, I have 2 herniated discs and the front of my left leg was partially numb.

[dtaps24]

Pacefulls
30, 40, 50x10

Neutral Grip Pullups Dead Hang 30-45 seconds rest
3 of 10

Preacher Curls just straight weight
50x10
70x10
90x8

Inverted Row
3x10

Hammer Row
ppsx20
2ppsx15
3ppsx12

Rope Cable Curls
40x15
60x12
80x10 drop
60x12
40x20

Done. Was walking on sunshine since Tim Tebow has finally found his way where he belongs. 45 mins.

Yes it can, I have 2 herniated discs and the front of my left leg was partially numb.

Hi Mike. Yeah, it went from my quad to my knee which was locking up, and I couldn't walk, I thought they had misdiagnosed me but then a guy from work who had one of the old school discectomies told me he had the same thing when he herniated his discs. Makes me feel better that I'm not the only one and maybe I can come back. Thanks for checking in.

[Mike.Moore]

Hi Mike. Yeah, it went from my quad to my knee which was locking up, and I couldn't walk, I thought they had misdiagnosed me but then a guy from work who had one of the old school discectomies told me he had the same thing when he herniated his discs. Makes me feel better that I'm not the only one and maybe I can come back. Thanks for checking in.

I had an MRI on my back then had an epidural shot. Felt better the next day, not 100% and was sore, but was better. I asked the doctor if I could ever squat heavy again and his answer was I can't tell you that you can't, just take it easy for a week then start coming back slowly. That was late Jan of 2012, in Nov 2012, I squatted 660. And hopefully will top that next month.

Luckily I went to the best orthopedic hospital in the country and they deal with top athletes all the time. So my doctor understood where I was coming from, though I was his first powerlifter.

[Jason2459]

Great to see you pushing on and hope rehab works out well for you.

[dtaps24]

Incline last rep paused
135x5 close
185x5 normal
225x5 close
255x5 normal,here's a mistake, went back to close
275x4, lmao I did 315x4 a couple months ago and 275x10 like a month ago but whatever I'm trying to reverse this strength hemorrhaging I've got going on but it felt like a midget was stabbing me in the shoulder with a knife

Floor Press this is supposed to be easier on my shoulder so I put down some mats and figured I'd get some light work in
135, 185, 205x5 well that was a bad idea

Tates
40sx3 of 10

Seated Military in Smith all reps to clavicle last rep paused bar=5 lbs.
95x5
115x5
135x5
155x5
175x5 drop
135x3, little longer drop
95x9

Done. 50 mins. I feel strangely alright about this workout.

I had an MRI on my back then had an epidural shot. Felt better the next day, not 100% and was sore, but was better. I asked the doctor if I could ever squat heavy again and his answer was I can't tell you that you can't, just take it easy for a week then start coming back slowly. That was late Jan of 2012, in Nov 2012, I squatted 660. And hopefully will top that next month.

Luckily I went to the best orthopedic hospital in the country and they deal with top athletes all the time. So my doctor understood where I was coming from, though I was his first powerlifter.

I hope that I can get that kind of relief out of the Medrol dosepak and some therapy, if it doesn't work an epidural is next, which I'm fine with, but one way or another I need to get back to it.

Great to see you pushing on and hope rehab works out well for you.

Thanks Jason, appreciate it. I'll keep grinding.

[dtaps24]

Sorry for delay had a friend in town and then my internet stopped working. After he used the computer. I'm not saying, I'm just saying
Friday
Leg Press
2pps, 4pps, 6pps, 8ppsx10

Calf Raises
Don't remember doesn't matter

Bench I had a friend in town so you kinda have to bench, it's a rule, promised myself I wouldn't care if I had a bad day on 42 hours rest
135x5
225x20

Hammer Rows
pps-4ppsx10

Facepulls
3x20

Today

Bench last reps all paused
warm up
225x3
265x3
290x3, probably had another couple in tank, but my shoulder was getting mad at me so today waas a rxed reps kinda day

Incline
225x10-3 sets

Rope Pushdowns
80x10
90x10
100x10 drop sets
80x10
60x15
40x15
20x20

Both of these were under an hour. My BW is between 195-197 in the AM. A wise man told me to stop doing things that hurt my shoulder, it's a twist on the old "Doctor when I do this my arm hurts" "Well don't do that" pretty simple really I'm gonna give it a go. This week I am doing a straight bodypart split, so next Sunday hopefully my shoulder will be good to go.

[HorrorFilm]

I fink ur freeky and I like you alot.

Solid training DT

[dtaps24]

Monday-Back

Neutral Grip Pullups
BWx12,12,15

Hammer Low Row
ppsx10
2ppsx10
3ppsx10 unilateral
4ppsx15 right, 10 left OMG I'm so embarassed by my lack of symmetry

Straight Arm Pulldowns
4x10

Free Motion Row
4x10

Today- Shoulders

Seated Military in Smith bar to clavicle last reps paused counting the bar as 5 lbs.
95x5
115x5
135x5
155x5
175x5
195x5 drop
135x5
95x10

Facepulls
40, 60, 80x10

Seated Lateral Raise
20x3 of 10

That was it. Had PT today, he's gonna work on my lat, glute and hamstring mobility he thinks my main issues are a lack of mobility/flexibility. Also said it was fine to squat light. At least that's what I heard. Going through some things but still training.

I fink ur freeky and I like you alot.

Solid training DT

Likewise I'm sure. And fanks.

[dtaps24]

Wednesday Arms had 25-30 mins. to do this workout

Tates ss Seated Hammer curls
25s, 35s, 45sx10/10

DB rollbacks ss concentration curls
25sx15 ss 10 per armx3 supersets

Reverse Grip Pushdowns
20x10
30x10
40x10
50x10 drop
40x12 drop
30x15 drop
20x20

Rope Curls
60x10
70x10
80x10 drop
60x15 drop
40x20

Best workout ever.

[B]Today[/B}

Squats
135, 225, 275x5, 275 lost my back angle, not going to miss but it felt heavy, and I really didn't want to break down, I tried close stance in Oly shoes today with poor results, will try flat shoes next week.

45 degree hypers
3x10

Seated Calves
45, 90, 135, 180, 225x10 drop
180x10 drop
135x12 drop
90x15 drop
45x23

That was it took like 50 mins because I stretched quite a bit, I'm not hurting right meow so that's good but I don't need to be losing my arch.

[dtaps24]

Bench
135, 225, 275x5, this was pretty damn close to failure

Hammer Strengths Incline
pps, 2pps, 3ppsx10

Closegrip
135, 185, 205x10

Rope Tricep pushdown/overhead extensions
90/50, 100/60, 110/70x10s

That was it. About 50 minutes. I knew I'd lose some strength as I dropped some weight, but my shoulder is hurting and I am not dropping it properly/smartly due to outside stressors, so this was an absolute ****show. Oh well.

[dtaps24]

Neutral Grip Pullups
BWx5
BWx5
BWx20, had 2-4 in the tank but I am pretty light right now so it's not really that impressive, woke up around 195

Pendleys
135x5
185x10

Facepulls
40x10
60x10
80x10

Straight Arm Pulldowns with tricep rope
40x10
60x10

Unilateral Hammer Strength Rows
135 per armx10
225 per armx8 drop and did these bisexu......er I mean bilaterally
90 per armx15 drop
45 per armx20

Cable Reverse Curls with Ez Curl attachment
40x10
50x10
60x10
70x10 drop
50x15 drop
40x15 drop
30x15 drop
20x15

My upper back has stayed a similar strength but I am teeny meow.

45 minutes. Also made a programming decision, it's gonna be funny how light I'll be lifting on real lifts. Looking forward to it. We'll see where my BW lands, but I intend to have unflexed abs, should probably look into one of those diet thingies I read about every so often.

[dtaps24]

Eliptical
25 mins, 2.4m, 370 cals

Seated calves
platex10
2platesx10
3platesx15
4platesx15

Crunch Machine Bar Across Tummy
3x10

Planks
3 sets

Rotary Calves
2platesx10
3platesx10
4platesx10
5platesx10 drop
4platesx10 drop
3platesx20 drop
2platesx20 10 second rest pause 10

Done. 50 mins. Also had PT today, he worked on my shoulder grinding on everywhere that hurt and was tight with his elbow (myofascial release maybe) and then he dry needled my lower back, then I had stim on low back. Feel better, looser, but man dry needling sucks. Overhead work tomorrow.

[LongtimeLurkr]

Have you ever gotten imaging on your shoulder? I'm wondering if it might be worthwhile for you to go under the knife to fix what is going on for good, if that is possible. I'm kind of in the same boat where mine always gives me ****, for both bench and squat.

[psychodiver9]

In. That needle torture sounds awful

[dtaps24]

Seated Overhead Press touching clavicle each rep in Smith as per usual bar is 5 lbs.
warm up
135x10
135x10
135x10
135x10
135x10 this was AMRAP set leaving 2-3 in the tank, I am not sure there were 2 but I'm damn sure there weren't 3, we'll see if this was a work capacity issue or I just started too heavy next week I guess, if I started too heavy I will lower the weight, simple enough, should only take like 5-10 lbs.

JM
135x8 el o' Elle, didn't rest long enough after that last rep
135x10
185x8

I was going to do some single joint tris manana with bis but since my tris are cramping tonight from just the extra volume I guess, I dunno but I think it would be redundant and doing the same thing over again and redundant, so I'll prolly leave them be.

Have you ever gotten imaging on your shoulder? I'm wondering if it might be worthwhile for you to go under the knife to fix what is going on for good, if that is possible. I'm kind of in the same boat where mine always gives me ****, for both bench and squat.

It might be but now is not the time to ask, if right now someone told me you can never bench 315 again if you don't have surgery I'd just train for a triathlon or something, I've had some stuff recently that has recalibrated my priorities to somewhat resembling healthy, so I'd have to think long and hard before actually getting surgery. That said, getting therapy on it is a start and it feels a helluva lot looser today. Just gotta be smart.

In. That needle torture sounds awful

There was a girl in the room next to mine that was screammoaning like bad porn or natural child birth, it was ridiculous, but yeah it doesn't feel great. He asked if I was okay with needles and I am but I didn't know what I was signing on for.

[dtaps24]

Did 205x2 sets of 10, one in Oly shoes one in Flat shoes so I could show my PT to see if he thought one or the other looked better, then I continued on and tripled 245 and 285 twice once in each shoe. I was going to run Juggernaut but honestly I don't like it and I'm not sure my back and shoulder can handle the raw volume, so I am going to run Madcows stretched to 4 days a week using pathetic maxes and hopefully rebuild everything and get my injury/comp/external injuries figured out before the weights start to get real. Starting 5RM= 285 Squat, 265 Bench, 245 Incline, these are respectively 100 lbs., 70 lbs, and 60 lbs. off my actual (PR)s. So hopefully it works

then I did extensions 2x10 and curls 2x10. I was smoked by the end. Hell I was smoked after the second set of 10. FWIW I have no idea which style looks/feels better.

[dtaps24]

Bench Press moved my numbers up 20 lbs. because I wanted to last reps were paused
135x5
175x5
205x5
235x5
265x5, pretty easy not ashamed to say I thought it was going to be difficult going into workout

Incline started out closer grip then rotate out one finger at a time 4th set winds up being @ POR, last reps paused
155x5
185x5
210x5 because the guy I let work in's side was short a 5 oh well
245x5, really easy

Single Arm pushdowns
20x25 underhand
30x20 underhand
40x15 underhand
50x12 overhand
60x10 overhand drop
40x15 overhand drop
20x13 underhand

That was it, about 45 mins. best workout I've had in forever, BW is 196-98 in the AM and around 200 in the PM, we'll see where it lands. I really like the feel of rotating my grip out progressively, but the last set I am @ where I'm strongest and have the least shoulder problems, will try it on bench next workout to see if it works as well as it does on Incline. Feeling good about how I feel and look, right now I could give two ****s about how strong I am. Think these weights are about right on bench and incline.

[dtaps24]

Squats
135x5
175x5
215x5 add belt
245x5
275x5 last rep paused, first two looked alright then I started squatting too low/losing tightness/buttwinking (I think) and losing my arch, didn't used to be a problem but with an undertrained and injured back it is not a good look, gonna kick my stance out and try to control the descent a little more decently

Seated Calf Raises
plates-4 platesx15 going up one plate at a time

Eliptical
2 miles in 20 mins.

That was it about an hour total with a good bit of stretching, no assistance since I am a day behind, hopefully adjustments will prove helpful.

[dtaps24]

Bench last rep paused rotated from close grip moving out a finger per set ended up POR
135x5
165x5
205x5
245x5, realized here I had been running the numbers for squat not bench
275x3, all paused, easy enough but the next couple weeks will be 5 lbs. increase
215x8 closegrip 15 lbs. higher than it was supposed to be

BORs in Smith count bar as 5
135x5
165x5
185x5
205x5

Incline DBs last reps paused at the bottom
65x10
85x12, had 2-3 left but didn't wanna grind and screw up my shoulder

Tates ss DB curls
135, 185, 225x5 all ss 40sx10

That was it. Kinda had a brain fart on the weights but it wasn't a big deal, next week was supposed to be a 10 lbs. jump anyway so it kinda works out I suppose. Love the Incline DBs but have to be careful because at times I drop into a weird slot but it wasn't an issue today.

[dtaps24]

Friday

Squats last reps paused, wider stance, used skater shoes
135x5
165x5
205x5 add belt
245x5
280x3, all paused



45 degree hypers
3x10

Facepulls ss Standing Ab pulldowns
40, 60, 80x10

Neutral Grip Pullups
BWx20, was only gonna do 5 to warm up and then just kept going

Seated Cable Row
3x10 one arm at a time real light

Curls
buncha cables and machines

Today

Eliptical Trainer
25 mins, 2.4m, 376 cals

Seated Calves
5x10

Rotary Calves
5x10

[dtaps24]

Sunday AM

Bench last reps paused
135x5
185x5
225x5
255x5
275x5, had a couple left but my form slipped, think I went way overboard on Wednesday and the pullups and upper back Friday was stupid

Incline last reps paused
155x5
195x5
225x5
250x3, that's right 3, just dead definitely less work during the week this week because that is ridiculous

Seated Dips
140x20
190x20
240x10 drop
190x15 drop
140x15 drop
90x20

Cable Crossovers
40x10
60x10
80x10

Planks
x I dunno they hurt

Today

Squats Oly shoes
135x5
165x5
205x5, add belt
245x5, felt pretty good
285x5, felt pretty bad, didn't get my toes far enough out setting up and my stance was weird, one thing I like better about flat shoes is how much easier it is to adjust your stance when you **** it up which I'm prone to doing, paused the last rep, but this was kinda yucky

45 degree hypers
3x10

That was it, time to reign in my training a little bit to allow me to bench and squat 2x per week, if that doesn't work I'm going to bench one day and do the Incline sets the other. We'll see what we see.

[dtaps24]

Bench Press last reps paused rotated from closegrip out to POR on the last two sets
135x5
165x5
205x5
245x5
280x3, all paused, pretty easy, shoulder felt a little off but they were fast and felt much better than 275 did both days last week
205x8, closegrip bad idea, gonna stop messing around with my grip and just go POR because that doesn't hurt

Hammer Strength Incline
90x20
180x15
270x10

Facepulls
3x15

Hammer Low Row
2ppsx15
3ppsx12
4ppsx10

Good workout, 45-50 mins. Arms tomorrow.

[Mike.Moore]

Nice job on the squats, but I noticed that on most of the reps it seems that you have move your hips a bit forward before you descend.