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Had a breakthrough with my hip injury. Think I'll be able to squat again in a few weeks tops. Time to do some serious rehabbing.
06/13
Bench: 3 x 45x50
Dumbbell preacher curl: 45x2, 45x3, 45x2
Always funny how the reps tank just from adding 5lbs to the dumbbell. I think the weight is actually around 47-48lbs. I might try for a 135 strict curl with my Olympic bar after I can do 3x8 with 55lbs or so.
Days since:
Deadlifts - 5
Rows - 14
Pull ups - 5
Front racks - 7
Grippers - wrist pain
Curls - 0
Triceps extensions - wrist pain
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06/14
Bench: 3 x 315x1, 315x3
06/16
Bench: 3 x 330x1
Pull ups: 50x9, 2 x 50x8
Row w/ 3-count pause: 3 x 135x10
Band suspended push ups: 3 x (body weight)x8
I feel weak as hell in all of my lifts lately. Even with the sort-of-deload happening lately.
On the plus that, my hip rehab is going really well since my discovery a few days ago. Squatting is on the horizon.
Days since:
Deadlifts - deload
Rows - 0
Pull ups - 0
Front racks - deload
Grippers - wrist pain
Curls - 3
Triceps extensions - wrist pain
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Hip rehab still going pretty well. I think I'm at like 80% understanding of this injury. At least the loop I'm in now, but not necessarily what caused it.
Anyway conceptually what's happening now, I believe, is I'm reworking faulty mechanics which were putting pressure on the side of my hip. So the healing process will be: #1 continue to reinforce better mechanics, #2 just wait while the irritated tissue recovers.
Obviously, #1 is very active, and #2 is very passive. It's a bit frustrating: you kind of do what you can and kind of trust the process and wait patiently. I miss squatting a lot. But rushing now will only screw me over. I'm still hoping I can start again in earnest in July. But I have to be realistic and push that back if necessary. Definitely tangible improvements in pain-free hip flexion/extension ROM lately though.
Anyway:
06/19
Pull ups: 3 x 50x8
Grippers: 3 x (CoC#2.5)x1, (CoC#2)x6, (CoC#2)x3
06/20
Dumbbell preacher curl: 45x3,3,4
Seal row w/ 3ct-pause: 135x5, 155x5, 185x5,5,5
Days since:
Deadlifts - deload
Rows - 0
Pull ups - 1
Front racks - deload
Grippers - 1
Curls - 0
Triceps extensions - wrist pain
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06/22
Bench: 330x2,1,1,1,2
Pull ups: 50x8,8,8
I'll probably try deadlifting again tomorrow. It's been enough of a "deload", I hope.
Days since:
Deadlifts - deload
Rows - 2
Pull ups - 0
Front racks - deload
Grippers - 3
Curls - 2
Triceps extensions - wrist pain
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06/23
Deadlift: quit on last warm up
Awful today. Awful last few times. All my training is awful lately. I don't know what I'm doing anymore.
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06/27
Bench: 330x2,2,1,1,2
Seal row w/ 3ct-pause: 190x5,5,5
Days since:
Deadlifts - 4
Rows - 0
Pull ups - 5
Front racks - deload
Grippers - 8
Curls - 7
Triceps extensions - wrist pain
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Still miss squatting a lot. I'm doing single leg squat partials about every day as part of rehab, at least.
06/29
Push ups: BWx20,20,20,20,20
Pull ups: 50x8,8,8
07/01
Triceps extensions: 135x6,8,8
Dumbbell preacher curl: 45x3,3,5
Pull ups: BWx20,20,20
07/03
Tried some split squats and other squatting. Mixed-to-bad results.
I should try phasing in weighted bridges, RDLs, and front rack holds again.
Days since:
Deadlifts - 11
Rows - 7
Pull ups - 2
Front racks - ???
Grippers - 15
Curls - 2
Triceps extensions - 2
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07/04
Bench: 330x2,2,1,1,1
Seal row w/ 3-ct pause: 195x5,5,5
Behind the neck pullups: BWx10,10,10
Rejigging my exercise list until I'm injury free and more on track. It's mostly just demoralizing seeing how it's all falling apart. I will flesh it out again in better times.
Days since:
Rows - 0
Pull ups - 0
Triceps extensions - 3
Curls - 3
Grippers - 16
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07/05
Glute bridge w/ 3-ct pause: 315x5, 335x5, 355x5, 375x5, 405x5,5 + a longer hold w/ 405, then a longer hold with 225
Grippers: (CoC#2)x1, (CoC#2.5)x1, (CoC#2)x6,7,3
Bridges make my hip feel better. If I try hip thrusts, it hurts my hip. I guess it's the sharper hip angle/bigger ROM.
Days since:
Rows - 1
Pull ups - 1
Triceps extensions - 4
Curls - 4
Grippers - 0
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07/06
Overhead press: 175x3,3,3,3,3,3,6
Dumbbell preacher curls: 45x5,5,5
Pull ups: 50x8,9,8
Days since:
Rows - 2
Pull ups - 0
Triceps extensions - 5
Curls - 0
Grippers - 1
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07/07
Front rack holds: still blacking out even on heavy warm ups... don't know why I can't train these anymore
Glute bridge w/ 5-ct pause: 225x1, 315x1, 405x1 ... 10-ct pause: 445x1
I don't really understand the front rack work. Maybe I'll reset way, way down (drop like 30%) and try to rebuild the lift?
Days since:
Rows - 3
Pull ups - 1
Triceps extensions - 6
Curls - 1
Grippers - 2
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07/08
Triceps extensions: 135x8,9,8
Pull ups: BWx21,20,21
Days since:
Rows - 4
Pull ups - 0
Triceps extensions - 0
Curls - 2
Grippers - 3
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07/09
Front rack holds: 405x(30 seconds), 455x(30 seconds), 495x(30 seconds), 585x(30 seconds)
Grippers: (CoC#2)x1, (#2.5)x1, (#2)x4,2
I tried gripping wider and breathing out before unracking. It helped a lot.
Days since:
Rows - 5
Pull ups - 1
Front rack holds - 0
Triceps extensions - 1
Curls - 3
Grippers - 0
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07/10
Glute bridge: 315x3, 405x3, 495x5, 545x5 + 5s hold on last rep
Glute bridge w/ 3ct pause: 600x5 last rep 5s hold
Glute bridge w/ 18s pause: 600x1
Glute bridge w/ 3ct pause: 225x10,10,10
07/11
So the light glute bridges have been good for my hip, but yesterday was too heavy I think. My hip feels a bit worse today. I got bored and want to go heavy, but if I want to ever heal I need to be even more patient. The "good for two weeks and then one fun day" thing isn't working...
Bench: 275x2, 295x1, 315x3,3,3,3,4
Behind the neck pullups: BWx10,10,10
It got late, so I'll do my rows and stuff tomorrow.
Days since:
Rows - 7
Pull ups - 0
Front rack holds - 2
Triceps extensions - 3
Curls - 5
Grippers - 2
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07/13
Overhead press: 180x3,3,3,3,3,3,3,8
Dumbbell preacher curl: 45x6,6,7
Seal row w/ 3ct-pause: 200x5,5,5
Days since:
Rows - 0
Pull ups - 2
Front rack holds - 4
Triceps extensions - 5
Curls - 0
Grippers - 4
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07/15
Barbell triceps extensions: 135x10,8,8
Pull ups: 50x10,10,10
07/16
Front rack holds: 585x(30 seconds),(30 seconds),(30 seconds)
Grippers: these were awful today so I cut it short... I'll do another makeup session soon
Days since:
Rows - 3
Pull ups - 1
Front rack holds - 0
Triceps extensions - 1
Curls - 3
Grippers - 0
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07/18
Bench: 315x4,3,3,3,3
Pull ups: BWx20,20,20
Some bench notes: pinky on rings is fine, retract before stepping down, breathe before butt down, and most importantly (for consciously working on): control eccentric and maintain arch (bring chest to bar cue?). Words to keep in mind: "arch" and "slow".
Biggest thing keeping me from repping better is maintaining the arch. My goal this week was 43333+, so it's fine, but I could've gotten 4 on the last too if I kept position better. Next week I'll be going for 44333+ and I'll need to keep my form locked down to make it.
In the meantime, I want to keep stretching my bis and rolling the chest/shoulder area. Got lazy with it recently.
Days since:
Rows - 5
Pull ups - 0
Front rack holds - 2
Triceps extensions - 3
Curls - 5
Grippers - 2
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07/20
Overhead press: 225x1,1,0
Seal row w/ 3-ct pause: 205x5,5,5
Front squat w/ 3-ct pause: 135x5,5,5
07/21
Dumbbell preacher curl: 45x8,8,8
Grippers: (CoC#2)x1, (#2.5)x0, (#2)x6,5,5
Some external/internal rotation work in arm wrestling positions
I don't know why I used to to be able to double the #2.5 not too long ago and now I can't even do a single. Maybe I need to program these a bit more intelligently.
Days since:
Rows - 1
Pull ups - 3
Front rack holds - 5
Triceps extensions - 6
Curls - 0
Grippers - 0
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07/22
Triceps extensions: 135x10,9,9
Behind the neck pull ups: BWx10,10,10
Days since:
Rows - 2
Pull ups - 0
Front rack holds - 6
Triceps extensions - 0
Curls - 1
Grippers - 1
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07/23
Front rack holds: not happening today, did a couple brief holds with 590lbs (5-10s), but I kept seeing stars, think I'm too tired today
Days since:
Rows - 3
Pull ups - 1
Front rack holds - 0
Triceps extensions - 1
Curls - 2
Grippers - 2
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07/24
Front squat: 45x5, 95x5, 135x5, 155x5,5,5,5,5
If I'm starting light squats again too soon, I'm at least close. Hopefully it's not too soon. But I do think squatting again is an important last step in recovery, so I have to do it eventually. Tricky.
Days since:
Rows - 4
Pull ups - 2
Front rack holds - 1
Triceps extensions - 2
Curls - 3
Grippers - 3
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So my "next day" check after front squats didn't go so well. The 3x5 with 135 felt fine and I was good the next day. The 5x5 with 155 yesterday felt fine and I'm slightly worse off today. This is tough to call. One thing I've learned is that the most important step here is not to get stubborn and double down. It was too much, it's hard to predict or gauge, but what can you do. Time to rest some more and reset the weight next time.
I know I'll get through this eventually, that's what I'm reminding myself. The day to day and sometimes week to week progression can be imperceptible, but overall I'm definitely better off than what it was at its worst. Things are improving, bit by bit.
edit: Another thing I realized to keep in mind: not only do I know I'll get through it, but I should also realize that random regressions are part of it. It's alright. Just another part of the recovery game to take in stride.
07/25
Bench: 315x4,4,3,3,3
Pull ups: 70x5,5,5
Focused more on arch and bench felt stronger than last week.
Days since:
Rows - 5
Pull ups - 0
Front rack holds - 2
Triceps extensions - 3
Curls - 4
Grippers - 4
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Here's a hip update:
I haven't been feeling pain day to day, but when I tried squatting, even for light weights, I quickly ran into issues. So we're not in the clear yet.
However, I found a very, very specific exercise during which a tiny muscle deep in my hips spasms. Not coincidentally, the position is very similar to the bottom of a squat, though I'm training it lying on my back.
A few days ago I tried working it with a hip circle, and I ended up feeling much worse the next day. I tried again yesterday with a much lighter band and I felt [I]better[/I] the next day. Looks like I have an intensity range to work around and hopefully progress over time.
I think I'm close (hence the daily pain being gone), and hopefully cleaning up this last deep muscle issue by progressively loading this specific exercise will be the last piece before I stop getting issues from squatting.
I'm really excited to squat again. My short-to-mid-term goal isn't weight and PRs but to adapt to a high, steady frequency at a modest intensity. After putting in the time to build tolerance there, I'll shift into more intense training.
Anyway,
07/28
Some ER/IR band work
Incline bench w/ 2-ct pause: 225x3,3,3,3,6
Cheat row: 315x5,5,5
I want to do curls and grippers tomorrow.
Days since:
Rows - 0
Pull ups - 3
Front rack holds - 5
Triceps extensions - 6
Curls - 7
Grippers - 7
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07/29
Grippers: (CoC#2)x6,5,5,5,5
Dumbbell preacher curl: 50x4,3,1
Days since:
Rows - 1
Pull ups - 4
Front rack holds - 6
Triceps extensions - 7
Curls - 0
Grippers - 0
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07/30
Triceps extensions: 135x10,10,10
Front rack holds: 590x(10 seconds),(28 seconds),(24 seconds),(4 seconds),(2 seconds),(6 seconds)
I wanted to build the holds until I got 90 seconds, but after that third set I just couldn't get my shoulders up and in a good position. Wasn't worth scraping the seconds with bad positions. Funny how variable my sets were. Anyway, next time!
Days since:
Rows - 2
Pull ups - 5
Front rack holds - 0
Triceps extensions - 0
Curls - 1
Grippers - 1
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08/02
Bench: 315x4,4,4,3,3
Pull ups: 75x5,4,4
Days since:
Rows - 5
Pull ups - 0
Front rack holds - 3
Triceps extensions - 3
Curls - 4
Grippers - 4
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08/04
Barbell curl with Globe Gripz: 95x1, 115x1, 135x0 -- only got my arms to parallel... I really want to get it this year, and I think I will no problem now that I'm actually training curls
Overhead dumbbell triceps extension w/ globes: 30x10, 50x10,8,10, 60x7,8
Pull ups w/ globes on ropes: BWx10,10,10
I just got the grips, and obviously I wanted to play with them a bit! The grips make the curl a little bit harder because the bar is further out and it tires out the grip, but it's the only way I can do a two handed curl. A straight barbell kills my wrists and I don't have an EZ-curl bar. But I like extra challenge anyway! I think I'll keep working my dumbbell preacher curl for now, and start transitioning towards a strict curl PR once I get a bit more strength going.
Days since:
Rows - 7
Pull ups - 0
Front rack holds - 5
Triceps extensions - 0
Curls - 0
Grippers - 6
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And a week of grip style work:
07/28
- daisy chain pronation: 10x8, 20x8, 30x8,8,8
- daisy chain supination: 10x8, 20x8, 30x5,8,8
- sledgehammer lever: (head)x10, (1H)x5, (head)x10, (1F)x10
07/29
- preacher isometric lean w/ 5-ct hold: 30x5,5,5
- foam roller wrist curls: 10x10,10, 20x20
- foam roller reverse wrist curls: 10x10,10, 20x20
08/02
- table-supported external rotation: 10x10,10,10
08/04
- dumbbell curl isometric at parallel w/ globes: 40x(10 seconds),(15 seconds),(30 seconds),(30 seconds),(30 seconds)
- table-supported internal rotation: (grey band)x5,15,10,15
- steel bending: IM yellow nail, grade 5 6x1/4" cold rolled carriage bolt
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08/05
High bar squat to 2nd pin w/ pause: 135x10, 225x10, 275x10, 315x5,5,5
These are very partial ROM. We'll see how I feel tomorrow. No pain during, but that hasn't been a reliable indicator recently.
Days since:
Rows - 8
Pull ups - 1
Front rack holds - 6
Triceps extensions - 1
Curls - 1
Grippers - 7
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Felt fine after squats. I'll do another round tomorrow one pin height lower. I'm OK with working around 315, which should be in the ballpark of 60% of my full ROM beltless highbar max. I'd rather build ROM than load tolerance right now.
08/07
Overhead triceps extension: 145x7,7,8
Front rack hold: 590x0, 495x0 -- kept blacking out
Seal row w/ 3-ct pause: 210x5,5,5
Front rack hold: 590x(30 seconds),(30 seconds),(7 seconds),(31 seconds)
So I got frustrated with the holds and had to set up again. I focused more on extending my t-spine and elevating my shoulders, and it actually worked out. I must be letting myself get sloppy with position, especially when fatigued.
I should be doing grippers but my hands are really fatigued, the Globe Gripz work on Sunday completely exhausted my forearms lol. I probably couldn't even close a #1.5 today.
Days since:
Rows - 0
Pull ups - 3
Front rack holds - 0
Triceps extensions - 0
Curls - 3
Grippers - 9