ElrondHubbard Clawing My Way Back

[ElrondHubbard]

I've finally decided to start a journal here, mostly because I think now I have a journey worth tracking, and maybe a program that can get me at least most of the way there. And, because the rest of you guys inspire me.

My last logged workout was November 19 of last year, a week after my diagnosis with throat cancer. I spent the next two months following my doctors advice -- "Just EAT", he said. I ate everything I could get my hands on and gained 7 pounds in those two months. Then the radiation treatment kicked in, I lost the ability to swallow, my caloric intake plummeted, and I spent the rest of the treatment until the end of May dealing with infections, tube feeding issues, and generally not feeling well, my weight dropped from 176 to 149.

The cancer now seems to be in remission, I've got most of my old energy back, and I've manged to build my weight back up to abut 155 pounds. I still can't eat or drink, so I'm getting my nutrition and hydration through a stomach tube, but even with that, I'm averaging about 2800 calories and 3.5 liters of water a day -- a little more than when I was working out before. I don't know how long it will be until my ability to swallow returns, but for the purpose here it doesn't matter. I'm not waiting. Friday I had a tube removed from my arm where I'd been getting antibiotic IV's every night. With that obstacle gone, I'm ready to start lifting again.

Tonight was mostly an evaluation to see where I need to start from. My program is heavily based on Madcow, a three day full body program that increases weights every week. The first step is to establish baseline strength by finding my 5-rep maxims on the lifts. I did 4 lifts tonight, Bench, Barbell Row, Squat, and Overhead Press. I can't say I was surprised by how much my strength has deteriorated, but I have a LOOOONG way to go.

5-rep maximums:
November 20016:
Bench -- 205
Squat --255
Row -- 235
OHP --120


July 9, 2017:
Bench -- 105
Squat -- 95
Row -- 105
OHP -- 60

Obviously the treatment took a lot out of me. But I'll be getting it back. Tuesday I'll get a baseline on Incline press and Deadlift, and Friday I'll begin my first full workout week. I'll keep the results posted up here, and I hope you folks will keep me honest.

[mirroroferised]

Great to hear you're able to start lifting again. You've been through a lot in the last year. I'll be following along in here for sure.

[ElrondHubbard]

My second evaluation workout was last night. DOMS was everything I expected from Sunday -- intense. I did some light squats, but I could not get to parallel -- my quads were so sore and my knees so stiff that I couldn't bend them full range even without the weights. I did the best I could, though, and today the DOMS is starting to fade. My midweek session replaces the bench with the incline, and the row with the deadlift, so I worked on establishing my 5-rep max with those. The results were consistent with my other exercises: I've lost well over half my strength since the break. I got 74 pounds on the incline vs 175 back in November, and my deadlift is down to 155 from 360 earlier.

I'm not discouraged, though, now that I've got numbers to work with the actual program can begin. I'll start my normal workout on Friday and follow up on Sunday and Tuesday.

My program will be as follows:

Friday:
Each set adds between 10 and 15% to the weight on the bar for all exercises.
Bench, 5x5
Squat, 5x5
Row,   5x5
OHP,   5x5       

Sunday:
Incline Bench, 4x5,  Each set adds between 10 and 15% to the weight on the bar.
Squat,         4x5,  First 3 sets are the same weights as Friday's progression, 4th set is the same as the 3rd.
OHP,           5x5,  First 4 sets are the same weights as Friday's progression, 4th set is the same as the 4th.
Deadlift,      4x5,  Each set adds between 10 and 15% to the weight on the bar.

Tuesday
All exercises are  4x5 + 1x3 + 1x8:  The 5th set uses the weight calculated for Friday's 5-rep maximum, the 6th set uses the same weight as the 3rd, but adds reps. 
This is the heavy day, leaving me with two days of recovery before the cycle starts again on Friday with about 2.5% added to all the weights.
Bench, 4x5 + 1x3 + 1x8
Squat, 4x5 + 1x3 + 1x8
Row,   4x5 + 1x3 + 1x8
OHP,   4x5 + 1x3 + 1x8

Bottom line is I should add 2.5% per week to my load. It will be 4 weeks before I hit the maximums I measured on Sunday and Tuesday, by then I should have acclimated enough so that they will no longer feel like maximums.
I'll keep this progression going until I stall, after which I reset back 4 weeks and try to work my way up again. This is the essence of Madcow, and it worked very well for me before my hiatus. I'll tack on accessories such as pushups and calf raises, and once I've gotten strong enough, I'll add pullups.

It will be interesting to see how this progresses.

[RT1957]

Wishing you all the best in your recovery!!

[ElrondHubbard]

And here we go, last night was my first workout "in anger" for my long-term program. Last Sunday and Tuesday were mostly evaluations to determine where I need to start, last night was the actual start. Somewhere in the back of my mind, I was entertaining a fantasy that somehow in the intervening days most of my old strength would miraculously return and the puny weights I have mapped out would seem way too easy, but then reality stepped in. It actually felt heavy. It's going to be a long trip back, but at least I've finally pulled back out of the pits.

Squat:
44x5
55x5
66x5
77x5
89x5

Bench:
49x5
61x5
72x5
85x5
97x5

Barbell Row:
49x5
61x5
72x5
85x5
97x5

Overhead Press:
44x5
44x5
44x5
50x5
57x5

One measly pullup
15 calf raises each side
10 pushups

It should get better from here.

[mirroroferised]

Doing great man. Absolutely no rush

[Payton1221]

Glad to hear you're back at it! You always gave solid advice, so [i]medicus cura te ipsum[/] (Google translate for "Doctor heal thyself ).

Two stories about positive attitude: one is my mom's who had a mastectomy in 1986 and the other is a much younger friend (son of a co-worker) who was involved in a serious automobile injury. Both were told things by people who had no idea what their mental attitudes were. Fast forward 30+ years and my mom is still cancer free, and 5 years later my friend is not only walking again, but he was able to attain his life long desire of becoming a police officer after a year-long rehab and after passing the physical fitness test by the county.

You can do this!!!

[ElrondHubbard]

Thanks, guys. I know I shouldn't be in a hurry, but I'm impatient by nature. Accepting this is a real effort, but I does feel good to be at it again. And other than my lack of performance, I really do feel great right now.

Bit of inconvenience due to the fact that I have a GI tube sticking out of my abdomen, the bench and the row tend to hit the clamp that seals off the tube, and a couple of times the clamp came open during a rep. So far no leakage, and no real problems for my abdominal muscles. It'll probably get easier when I can actually eat and drink again, right now the only way to moisten my mouth is to rinse and spit.

It was nice to be able to do that single measly pullup, I've been trying to do one without success for a few weeks now. That's progress!

[Payton1221]

It was nice to be able to do that single measly pullup, I've been trying to do one without success for a few weeks now. That's progress!

Congratulations. You're now officially in better shape than everyone your age (100% serious!)

[ElrondHubbard]

Congratulations. You're now officially in better shape than everyone your age (100% serious!)

In a way, that's the most depressing thought of all!

[ElrondHubbard]

I've lurked in this section on occasion for a long time, without feeling like I had anything worth contributing, and in those lurks I've always enjoyed IronWill's photos of his post-workout meals. I can't eat anything so appetizing, in fact I can't eat at all, but I do have a way of getting the nutrients I need.

Every day I ingest 6 cans of a prescription formula called "Jevity" which provides me with 2130 calories and 90.6 grams of protein. Obviously that's not enough, so I've taken to making myself a smoothie every day as a fourth meal. It's based on 2 cups of whole milk, which adds another 300 calories and 16 grams of protein. I then add in some leafy vegetables, and some fruit, mostly based on how full I can stuff the blender.

So here's today's complete meals:


Today's smoothie included spinach, red cabbage, baby carrots, a banana, a pear, strawberries, and blackberries, with a dose each of liquid CoQ10 and Omega-3 fish oil. After subtracting whatever sticks to the side of the blender and whatever my wife has a sip of, I'm left with about 800 total calories for a total for the day of 2930. The protein grams of 114 is a bit short of my goal of 120, but it's close. That's a bit of a surplus, but my weight gain is very slow if it's happening at all. I can't taste it, of course, but my stomach still sends my brain a message telling me it's good stuff.

Sometimes my greens choices will consist of kale, or collards, or chard, and I'll occasionally include beets, or peanut butter, or peaches, pomegranate, or raspberries. Ive also added baked squash. There are plenty of variations I still want to try.
The bottom line is that even though I'm not eating, I'm still eating pretty good.

[ElrondHubbard]

My Sunday night workout was light on squats, but it adds the deadlift. I felt better, there's still a trace of soreness in my upper thighs, but I think I was able to get to full depth. I'm going to need to video myself to know for sure.

Squat:
44x5
55x5
66x5
66x5

Incline Bench:
49x5
59x5
69x5
79x5

OHP
44x5
44x5
44x5
50x5
50x5

Deadlift:
90x5
110x5
127x5
145x5

2 measly pullups in two sets (almost got a double on the first set)
22 pushups in two sets, 12 + 10

I do feel like progress is being made, and I'm anticipating getting a 2-pullup set on Tuesday. Never thought that would have been a major event, but now it is!

[ElrondHubbard]

Finished cycle 1 Tuesday night. It felt good -- I thought my form was better, my movements were crisper. I felt just a little bit stronger. Progress may be beginning!

Squat:
44x5
55x5
66x5
77x5
90x4
66x8

Bench:
49x5
61x5
72x5
85x5
100x4
72x8

Row:
49x5
61x5
72x5
85x5
100x4
72x8

OHP:
44x5
44x5
44x5
50x5
59x4
44x8

Also did a total of 3 measly pullups in two sets, which means I actually got two reps on the first set! I'm counting that as progress!
Add to that 16 calf raises, 24 pushups in sets of 13 and 11, and the needle is slowly moving up.

Cycle 2 starts Friday, with the weights just a smidge heavier.

[ElrondHubbard]

Started my second week last night. Been kept busy with doctor visits most of the day, so I got home later than I hoped, and I really didn't feel very energetic when I started, but I got everything done regardless. Weights still very light, and the increases will all be very gradual.

Squat:
45x5
56x5
67x5
79x5
90x5

Bench:
50x5
621x5
75x5
87x5
100x5

Barbell Row:
50x5
62x5
75x5
87x5
100x5

Overhead Press:
44x5
44x5
44x5
51x5
59x5

Three measly pullups in two sets. I came very close to getting a second pullup on the second set, but I'll try again Sunday.
20 calf raises each side two sets each.
Two sets of pushups, 15 + 14.

Still not getting much, but just starting my second full week, and there's no rush. The soreness from the first week has pretty much disappeared, so things are feeling pretty good.

Also, manged to actually drink some water and part of a soft drink yesterday, so my swallowing ability seems very close to returning. Things are looking up.

[ElrondHubbard]

A lot of good journal entries on this section lately...

Sunday night was the midpoint of training week 2. It felt good. I wasn't exactly a bundle of energy, but I hit all the assigned targets and improved on the pullups and pushups. It's starting to feel like a habit again, which is great!
Week 2 Day 2.

Squat:
45x5
56x5
67x5
67x5

Incline Press:
51x5
61x5
71x5
81x5

Deadlift:
92x5
112x5
130x5
147x5

Overhead Press:
44x5
44x5
44x5
51x5
51x5

Accessories: 3 sets of pullups, 3 reps, 2reps, 1 rep. Big improvement considering that 2 weeks ago I couldn't do any!
2 sets of pushups, 17 and 16 reps. Slowly moving up.

Tuesday I'll finish out week 2.

[Payton1221]

3 sets of pullups, 3 reps, 2reps, 1 rep. Big improvement considering that 2 weeks ago I couldn't do any!

Awesome! Keep up the great work.

[thebigzakbowski]

in for support. everyday getting stronger and stronger before too long be throwing massive weights and downing cheeseburgers like me Stay strong!

[Cantplankwell]

You sir are a warrior! Good luck in your recovery!

[ElrondHubbard]

Thanks, guys! I haven't really faced the question yet, but the idea has occurred to me if my strength improves quickly, do I accelerate the progression of the program, or do I stick to it as written? I don't want to sabotage my progress by biting off more than I can chew. But I don't want to hold myself back if I don't have to either.

So far, not an issue. But a possible debate with myself down the road.

[Payton1221]

the idea has occurred to me if my strength improves quickly, do I accelerate the progression of the program, or do I stick to it as written?

Adding 2.5% per week will get you very strong very fast. I suspect that you'll still be lifting 10 years from now so whether you reach your potential in 10 months or 5 months isn't too significant, so "steady as she goes."

[ElrondHubbard]

Adding 2.5% per week will get you very strong very fast. I suspect that you'll still be lifting 10 years from now so whether you reach your potential in 10 months or 5 months isn't too significant, so "steady as she goes."

I'm sure I'll stall before I get to that point! But you're right -- patience is the quality I need the most and have the least of.

Last night I was definitely feeling an increase of strength in most areas. According to Madcow, on the last workout of the week (Which Tuesday was) instead of a 5-rep maximum I should use the weight from next Friday's maximum and do 3 reps, then for a sixth set drop down to my third set's weight and do 8 reps. So last night I cheated a little and did 4 reps and 9, respectively. I figure if they get too heavy for me I can decrease as needed. It felt good last night, though.

Squat:
45x5
56x5
67x5
79x5
94x4
67x9

Bench:
50x5
62x5
75x5
87x5
102x4
75x9

BB Row:
50x5
62x5
75x5
87x5
102x4
75x9

OHP:
44x5
44x5
44x5
51x5
60x4
44x9

Accessories:
Pullups:
3
2
1

Calf Raises:
25
22

Pushups:
20
17
12

I didn't technically increase my pullups, nor did I expect to, but I came awfully close to getting a second rep on my third set. The pushups felt good, and I think those will increase fairly quickly. The calf raises are just bodyweight right now, one leg at a time, but sometime soon I'm going to start with some weight on them as I get stronger.

The mental resistance to working out seems to have disappeared, and I look forward to getting started every workout night.

Weight this morning was 160, up 11 pounds from two months ago when I was at my worst, and up 4 pounds from the time of starting the workouts again. I need to be careful not to gain too much too fast.

[ElrondHubbard]

Started week 3 Friday night. Once again, I was on the road all day and got home later than I planned, so it was a late workout. It was still good, though. I followed the program as scheduled on all lifts, and surprised myself with the increase in my pullups!

Squat:
46x5
59x5
69x5
81x5
92x5

Bench Press:
52x5
65x5
77x5
90x5
102x5

Barbell Row:
52x5
65x5
77x5
90x5
102x5

OHP:
44x5
44x5
45x5
52x5
60x5

Accessories:

Pullups:
4
3
2

Calf Raises:
28
25

Pushups:
22
20
15

The fourth pullup rep was kind of marginal, but I did (barely) get my chin level with the bar. The second rep on the third set was really strong, unlike my attempt last Tuesday.

I had my first outing in the desert today for the first time in over a year, exploring ancient petroglyph sites. Probably only a couple of miles total walking, but that was still enough to trigger muscles in my legs that haven't been used in a long time. My swallowing was also a little bit improved today, so I'm making progress on every front. I'm convinced that the lifting is accelerating my healing process.

[thehobbes]

Subbed. Great progress going on in here, already getting back to busting out pull ups! I wish you the best with your recovery, keep kicking ass!

[ElrondHubbard]

Midspoint of week three tonight, and officially a "light" workout. Seems like I've been on the go every day lately, and I'm a little worn out. I hope to do more relaxing in the upcoming week.

Squat:
46x5
59x5
69x5
69x5

Incline Bench:
52x5
62x5
72x5
84x5

Deadlift:
95x5
112x5
132x5
152x5

Overhead Press:
44x5
44x5
45x5
52x5
52x5

Accessories

Pullups:
4
3
2

Pushups:
24
20
17

The pullups felt harder tonight for some reason. I got the same numbers as last time, but it seemed to take more effort. I did improve my pushups, though.

Small steps!

[ElrondHubbard]

Subbed. Great progress going on in here, already getting back to busting out pull ups! I wish you the best with your recovery, keep kicking ass!

It'll be nice having you here, thanks!

[ElrondHubbard]

Finished week 3 last night. So far, I suspect it's been mostly progress on my CNS response, from here on out I'm looking for actual muscle development.

Squat:
46x5
59x5
69x5
81x5
95x4
69x9

Bench:
52x5
65x5
77x5
90x5
105x4
77x9

BB Row:
52x5
65x5
77x5
90x5
105x4
77x9

Overhead Press:
44x5
44x5
45x5
52x5
61x4
45x9

Accessories:
Pullups, 4+3+3 -- 10 total
Calf Raises, 30+26 -- 56 total
Pushups, 25+21+19 -- 65 total

I struggled with the pullups, but I got that third rep in on the third set, which was my goal. It might be a while before I can do 5 on the first set, but I'm working at it. My totals are still less than what I could previously do in a single set, but I need to not get frustrated by facts like that. It is what it is, and I'll do what it takes, however long it takes.

[ElrondHubbard]

Started Week 4 last night, slow progress continues. This is where my top 5 reps are equal to what my 5-rep maximums were when I tested my strength prior to starting. That was all I could handle at 5 reps, last night I did 5 at those weights and felt like I still had a few in me. So that's a little improvement... From here, it's onward and upward! I again struggled with the pullups -- I tried to get 5 reps on my first set, but couldn't quite make it. I did get 4 reps on the second set, which was an improvement by 1, but then collapsed on the third set and barely completed 2.

Squats:
47x5
59x5
71x5
84x5
95x5

Bench Press:
54x5
66x5
79x5
92x5
105x5

Barbell Rows:
55x5
67x5
80x5
92x5
105x5

Overhead Press:
44x5
44x5
46x5
54x5
61x5

Accessories:
Pullups, 4+4+2 -- 10 total
Calf Raises, holding 10-lb dumbell, 30+28 -- 58 total
Pushups, 26+24+20, 70 total.

Body weight is holding steady at 160, my body fat estimate is between 14 and 14.5% percent, both of which are acceptable numbers for my current circumstances. I hope for my weight to go up slowly as my strength increases. I'm currently on a calorie surplus, I'll have to be watching closely to make sure I don't gain weight too fast. I finished up my antibiotics yesterday morning, so for the first time in seven months I'm off all medications. I should start re-establishing my gut flora next week, with any luck that will aid the rest of my healing. We'll see.

[thehobbes]

Putting in major work with all those compounds and the bw pull ups! Pull ups are just plain hard, for everyone. I generally see people at the gym doing a total of zero pull ups in their workout lol. Congrats on being done with all the meds.

[ElrondHubbard]

Putting in major work with all those compounds and the bw pull ups! Pull ups are just plain hard, for everyone. I generally see people at the gym doing a total of zero pull ups in their workout lol. Congrats on being done with all the meds.

Thanks, Hammy! I've been accused of being off my meds before, but this time it gets to be really true!

[ElrondHubbard]

Tonight was the midpoint of Week 4, and deadlift night. As before, I got all my original maximums, while still feeling I had two or three reps in reserve. It feels good to be back on track and working towards getting to where I was seven months ago, and hopefully beyond. It was a light session for squats and OHP, but I had the incline press and deadlift to challenge me.

Squats:
47x5
60x5
71x5
71x5

Incline Press:
54x5
64x5
74x5
85x5

Deadlifts:
97x5
117x5
137x5
155x5

Overhead Press:
44x5
44x5
46x5
54x5
54x5

Accessories
Pullups, 4+4+3, 11 total
Pushups, 28+24+22, 74 total

I was a little smarter with the pullups this evening, in that I didn't push it to failure on the first set. Could I have done a fifth rep? Maybe, I came pretty close Friday night. But the attempt cost me a rep later on. Tonight I managed to get a third rep on my third set, which upped my total reps by one. As thee weeks go on I'm sure I'll increase as I need to.