RT1957 Journal #2 4/6/2017

[RT1957]

I like the looks of that last workout Ron. Yoga followed by leg presses and sled work sounds like my kind of work. I'm glad to see you're still hitting it hard in here.

I've been better about getting my yoga sessions in daily sometimes twice...the flossing and yoga positions helped a lot with my hip getting better..always trying to hit it if I'm not always hitting on all cylinders

WO on the whey

[RT1957]

2017 Cycle 4 W4 D5
Upper Body
Morning weight: No Weigh In

Reps X Weight X Sets

PVC Rotations & Dislocations
RC Flies & Waves


Tri-set: Yates Rows – Feet Up BP – Rear Lateral Raises

Yates Rows
10 X bar X 1
6 X 95 X 9

Bench press WU's
15 X bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Feet Up Bench Press
4 X 150 X 5
6 X 150 X 1

Feet Up Bench Press 6 X 150


Rear Lateral Raises
10 X 25 X 6

Pause Skull Crushers Super Set EZ Curls

Pause Skull Crushers
8 X 62.5 X 3

EZ Curls
8 X 62.5 X 3

Upper body ramp up WO today. Tried a little more volume and Yates rows very light to see if my hip will scream about stabilizing that little weight....I'm changing my approach to add an extra move and do trisets to get some added intensity and some conditioning in on Upper body days.

Today I ran Yates rows to feet up BP then a set of db rear laterals. Did 6 sets of 4 with 150 on bench and grabbed 6 reps on the last set. Yates rows I mixed my grip width around and really tried for MMC.
Rear laterals to finish each triset. Got a great upper body pump

Arm primping to finish and to get back into some direct arm work.

I may try some deadz tomorrow and really concentrate on PC work.

My hip was happy all day so that's a win considering the volume I did yesterday..It still feels stressed but nothing like it was 2 weeks ago...slow and steady moving forward

[fittofattofit]

I definitely was moving very different the first 3 or 4 weeks. There were days I had to climb stairs with just my right leg and couldn't even put downward pressure on it after it acted up. I could be fine and one wrong move would make the leg shutdown. I'm almost thinking the wide stance box squats one night might have slightly dislocated that hip...maybe popped out then back in and stressed that whole area. Since side stability is always an issue with it. I have a hard time keeping balance doing SL RDL's.

I think that vid tells a big story. I have one leg without issue that has good development and one that doesn't and it has hip issues...? I need to not squat...at least to push weight... and really rehab this right...

There's a lot of variability in the way that people's hips are set with the socket angle meaning that some stances which are very natural for some people can create nerve or tendon entrapment for others. I suppose the message is that we all have to find the stances and exercises that suit us

[fittofattofit]

I went a long while without any issues so..I guess the odds were against me at this point....I just got back from the ortho...seems I have s****osis in my lumbar region and I have less room in my hip socket on my left side than on my right. He also noted the leg size difference and the plan is lengthen and strengthen...no squat attempts at ATG (can't get there anyway)...I am throwing away box squats and front squat and I will be just doing pause squats moving forward. Right now its about PC work and working what I can for the quads. I will need to put a solid plan together now that I know where I am at. He did say at some point I may need a hip replacement but didn't see it at this time....

At least you've got an explanation and from that you're getting some good guidance about what suits you. Nothing wrong with having to do paused squats, plus you'd been getting good at those

Good work today and having to be mindful of your hip isn't a bad thing if it means that you have to focus on MMC ... you'll still be jacked, just won't have the bragging rights for a 2pps BB row

[RT1957]

There's a lot of variability in the way that people's hips are set with the socket angle meaning that some stances which are very natural for some people can create nerve or tendon entrapment for others. I suppose the message is that we all have to find the stances and exercises that suit us

I still don't know exactly what happened but neither did the doc...He noted only about 10% inner rotation and maybe 30% outer rotation on my left side. I also have some arthritis and he suggested a recumbent bike....so I'm on the look out for one...almost found one but wasn't able to get to it soon enough due to on going appointment changes due to our great medical system we have here...(shaking head)...

At least you've got an explanation and from that you're getting some good guidance about what suits you. Nothing wrong with having to do paused squats, plus you'd been getting good at those

Good work today and having to be mindful of your hip isn't a bad thing if it means that you have to focus on MMC ... you'll still be jacked, just won't have the bragging rights for a 2pps BB row

Pause squats suit me fine...my lumbar spine curvature was a bit of a surprise but he said as long as I have no back pain soldier on....I'm working on some methods I found for placing the hip back into the proper place. Doing that as a part of rehab. I'm not feeling as much of impingement over the last week so that's a good sign it might be working...I did a few sets of single leg press last night and I don't have any hip pain today...so that's progress along with the sled work and leg press work I did the day before...I'm contemplating some light deadz today and sled work super sets...I'll be starting to add light squat later this week...

2pps BB rows...who knows...I'm seeing a light at the end of that tunnel

[RT1957]

2017 Cycle 4 W3
Leg Rehab
Morning Weight: No weight in

Reps X Weights X Sets

Sling Shot Hip Circle Lateral Walk
20 steps each direction X HC X 3

Deadz
1 X 135 X 1
2 X 135 X 1
3 X 135 X 1
4 X 135 X 1
5 X 135 X 1
6 X 135 X 1
7 X 135 X 1
8 X 135 X 1
9 X 135 X 1
10 X 135 X 1

That's it for today wanted to get some deadz done so I ran a rep pyramid with 135...1 minute rest between sets

Hip circle walks I really like...Cycle 5 starts tomorrow

[TM79]

Great job on the last couple of workouts Ron! Loved the sled video. It looks like your dog is enjoying it as well. Glad to see some leg work getting back into the program and very happy to hear that the hip is feeling good. Strong work all the way around.

[shaneinga]

Nice benching Ron. Good looking rehab work as well. That hip circle is amazingly effective isn't it.

[RT1957]

Great job on the last couple of workouts Ron! Loved the sled video. It looks like your dog is enjoying it as well. Glad to see some leg work getting back into the program and very happy to hear that the hip is feeling good. Strong work all the way around.

I haven't pulled out the sled in along time but it will be in the rotation again...along with Battle Rope...the weather is nice again so being outside and doing some work out there will be fun. Bene(my dog) loves the sled...Its a great way for me to ease into leg work. I'm not running it just yet just walking slowly behind it..getting low and using those glutes and hammies...then the backwards walk back is great for the quads

Nice benching Ron. Good looking rehab work as well. That hip circle is amazingly effective isn't it.

Thanks Shane...I'm liking FUBP hits my chest a lot harder...The hip circle is pretty amazing... It'll be great warmup tool moving forward and a great prehab/rehab tool

[RT1957]

2017 Cycle 5 W1 D1
Upper body
Morning weight: 195

Reps X Weight X Sets

Warmups
PVC Rotations & Dislocations
30 total

RC Flies & Waves
30 total

Battle Rope
Waves 40
Oscillations 40

Triset: Yates Rows – FU Bench Press – Rear Lateral Raises

Yates Rows
10 X Bar X 1
6 X 95 X 1
6 X 115 X 6

FU Bench Press
WU's
10 X Bar X 1
5 X 95 X 1
5 X 115 X 1
3 X 135 X 1
Work Sets
6 X 150 X 4

Feet Up Bench Press 6 X 150 Set 4 of 4


Rear Lateral Raises
10 X 25 X 4

Triset: Pullovers – Incline BP - Side Lateral Raises

Pullovers
12 X 55 X 3

Incline BP
4 X 115 X 1
8 X 95 X 1
6 X 95 X 1

Side lateral raises
10 X 25 X 3

Triset: Paused Skull Crushers - DB Curls – Battle Rope

Paused Skull Crushers
8 X 62.5 X 3

DB Curls
8 X 25 X 3

Battle Rope
Waves 40
Oscillations 40
Power Slams 10

Cycle 5 started today and changes for this cycle is to run everything in triset with 90 seconds rest between trisets. I've been watching a lot of Brian Alsrhue and that is his way of programming to get a lot of work in and some conditioning.

My new Triset method will be pull – push – pull for my upper body work

First Triset was Yates rows into FU BP then finish with Rear Laterals...got all my reps and did a big reset on Yates rows....working lighter weights while my hip stability is getting stronger. Bumped them up to 115 this week...125 next week ...etc until I'm back to my BP weights

Second Triset with Pullover – INBP – Side Laterals....the pullovers and the FUBP really take a lot out of my chest I had to reset inclines back to 95 and even though that is very light I was unable to do 3 sets of 8...I did my first set with 115 and could barely move the bar so a bigger reset down to 95...

Third Triset included Pause Skull Crushers DB curls and Battle Rope work for a finisher...49 minutes for the whole show including warm-ups and weight changes

The Triset for BP didn't really effect me but the Triset with Incline bp really took it out of me

It felt good to keep things moving and get the heart rate up broke a good sweat and honestly got massive upper body pump

Seems I lost a lot of my Incline BP strength...it'll come back quick

Leg day tomorrow..I will try a few light sets of squats

[shaneinga]

Tri sets everywhere. I like it. Like you said, it feels good and keeps the heart rate up as well as bringing the big pumps as well.

[RT1957]

Tri sets everywhere. I like it. Like you said, it feels good and keeps the heart rate up as well as bringing the big pumps as well.

Thanks Shane...It felt good to keep moving...

[raynerd]

Some nice work you are getting in lately Ron. Good to see the leg work didn't aggravate the hip. Sled work back in the rotation, Bene must be pumped!

[TM79]

Nice job yesterday Ron. Yeah, those tri sets/supersets will definitely get the heart rate up and the sweat pouring. Not surprised to see the strength waning on IB in the middle of all of those other lifts. Mine wouldn't be nearly as strong. Still, some excellent work going on. Nice job!

[SixTribes]

Tri-sets are the work of the devil ! I refuse!! Good stuff RT.. oh and I'm waving a white towel after the Rep pyramid on deads with 1 in rest...I need oxygen just thinking about it

[RT1957]

Some nice work you are getting in lately Ron. Good to see the leg work didn't aggravate the hip. Sled work back in the rotation, Bene must be pumped!

Thanks Shawn just trying to keep it moving forward in some way....Bene loves the sled...he'll be see a lot of it over the next 6 months or so...

Nice job yesterday Ron. Yeah, those tri sets/supersets will definitely get the heart rate up and the sweat pouring. Not surprised to see the strength waning on IB in the middle of all of those other lifts. Mine wouldn't be nearly as strong. Still, some excellent work going on. Nice job!

Thanks TM...I like to keep moving so I think in the long run I'll like it....but very tough out the gate...INBP took a huge hit but i also hadn't really done any for a month or so...plus the FUBP take a lot of chest

Tri-sets are the work of the devil ! I refuse!! Good stuff RT.. oh and I'm waving a white towel after the Rep pyramid on deads with 1 in rest...I need oxygen just thinking about it

Gotta do em at this point...I need to get tighter...the Deadz weren't that bad... just 135....did get me breathing

WO on the whey

[RT1957]

2017 Cycle 4 W1 D2
Lower Body
Morning weight: No Weigh In

Reps X Weights X Sets

Warm ups

Triset: HC – Step ups – SL RDL

Hip Circle Lateral Walks
20 steps X HC X 2

Step Ups (12” Box)
6 X BW X 2

SL RDL
8 X NW X 1
8 X 20 X 1

Triset SL RDL – Pause Squats – Back Ext
SL RDL
8 X 20 X 4

Pause Squats
3 X 95 X 1
3 X 115 X 1
Work Sets
6 X 135 X 4

Pause squat 6 X 135 Set 4


Back Ext
10 X BW X 4

Triset: RDL – Leg Press – Sled Push/Pull

RDL
6 X 135 X 3

Leg Press(Feet high and close)
8 X 175 x 3

Sled Push/Pull
20yards X Sled + 100 X 3

Start of Cycle 5 and I'm tried some pause squats to see if the hip and leg will be Ok with it.

Running Triset for lower body is very intense plus its over 90 here today but I got in there made sure I was well hydrated and got some good work in. I'm also trying to think pull push pull for my leg Trisets.

Pause squats I'm starting back at 135 and will add weight each session until I'm back to where I left off. If I feel the need I'll make bigger bumps but 10lbs per session for now. I'm also going to try and keep my RDL weight close to my squat weight as I move forward.

So far the leg is OK...tomorrow will be the test

[TM79]

Nice job yesterday Ron. Glad to see that the leg work isn't hurting you. You looked nice and strong on the paused squats. Glad to hear I wasn't the only one sweating it out yesterday.

[RT1957]

Nice job yesterday Ron. Glad to see that the leg work isn't hurting you. You looked nice and strong on the paused squats. Glad to hear I wasn't the only one sweating it out yesterday.

Thanks TM

Here's the kicker...it never hurts while I workout...its the next day when things go sideways...so far this morning its OK...it feels a little stressed...

Weather is just crazy...We went from rain and 50 to sunshine and 90 in a day......I'm going to try and not let the heat get in the way this year...

[shaneinga]

Good to see you squatting again Ron. Nice workout!

[EjnarKolinkar]

Sounds like the Ortho had some good insight. Good to read you guys have a plan(Sry, fell behind)

Glad it's feeling well, and allowing for some training.

[RT1957]

Good to see you squatting again Ron. Nice workout!

Thanks Shane...I'm hoping to not have anymore of these episodes...I really thought I had been training smarter until this injury....I had been doing those moves for months without trouble...but I did something and now if I can stay on the right path I should blow right by where I left off...In a couple cycles I should be back pushing a bit harder

Sounds like the Ortho had some good insight. Good to read you guys have a plan(Sry, fell behind)

Glad it's feeling well, and allowing for some training.

Yeah..he really couldn't tell me exactly what happened but but it was good to go and see where everything was at...the fact he wants me to squat was good with me....just no ATG(Can't get there anyway)...

Plus he gave me some good ideas about what needs to happen and its really lengthen and strengthen....so that's what I'm up to...gotta find a way to develop better movement patterns with my left leg... so now I step into my pants with left leg first keeping my knee forward...before I'd put my right leg in then when I'd put my left leg in I'd have to rotate my knee outward driving that ball farther into the socket than it needs to go...so knee straight is a movement pattern I need to relearn for that leg...

The yoga and nerve flossing has been really beneficial...I subscribed to 2 yoga sites on the youtubez ...and I found some good sequences to run for my issues..when my legs starts to act up the flossing and yoga poses take the pain away and gets chit moving in the right way again. I also found a good PT youtube channel with a lot of good info so between those 2 I've found a lot of relief...

[lschepis]

Paused squats are back, yayyy! I'm sure ur happy.

Interesting how Fitto mentioned hip socket angle, u might remember when I posted that research about heritage and hip socket depth.. deep is tough for squats and shallow easier. I love using that as an excuse for my sh!tty squats. Might be a consideration for your hip issues.

[RT1957]

Paused squats are back, yayyy! I'm sure ur happy.

Interesting how Fitto mentioned hip socket angle, u might remember when I posted that research about heritage and hip socket depth.. deep is tough for squats and shallow easier. I love using that as an excuse for my sh!tty squats. Might be a consideration for your hip issues.

It felt good to squat even if it was light just to get them movement going again...The doc thinks I have less room due to the weaken leg and hip muscles not keeping it in the right place...if anything he was surprised I didn't have a impingement on the right side because I have those bony bumps in the ball of my femur and the one on the right is bigger...yet I feel no impingement on the right...He did say I got a nerve caught in there because my leg lost significant size especially in the quad itself...back to the drawing board....got big leg doms today....and finally got my freekin root canal done...that was easy

[raynerd]

Goodlooking leg session Ron, great to see the paused squats back in action! How's everything feel today? Hopefully good!

[RT1957]

Goodlooking leg session Ron, great to see the paused squats back in action! How's everything feel today? Hopefully good!

Got some good DOMS but my leg and hip did act up a bit today...ran some hip circles and that helped...gonna cut back on the volume and add sets slowly...That leg WO was a bit too much just yet...but its still better than it was

WO on the whey

[RT1957]

2017 Cycle 5 W1 D3
Incline BP - Pull-ups
Morning weigh in: No weigh in

Reps X Weights X Sets

PVC Rotations & Dislocations
RC Flies & Waves
Battle Rope Waves & Oscillations

Triset: Pull-Up – Incline BP – Rear Lateral Raises

Pull-Ups
Warm-Ups
1 X BW X 1
2 X BW X 1
3 X BW X 1
Work Sets
4 X BW X 3
3 X BW X 1

Incline BP
Warm-Ups
10 X Bar X 1
3 X 95 X 1
3 X 105 X 1
3 X 115 X 1
Work Sets
6 X 125 X 4

Rear Lateral Raises
10 X 25 X 4

Incline BP 6 X 125 Set 4


Triset: Pull-Ups – Arnold Press – Wide Grip Upright Rows

Pull-Ups
3 X BW X 3

Arnold Press
8 X 30 X 3

Wide Grip Upright Rows
10 X Bar X 3

Triset: CGBP – DB Hammer Curls – Battle Rope

CGBP
8 X 115 X 3

DB Hammer Curls
8 X 30 X 3

Battle Rope
Waves 30
Oscillations 30
Power Slams 10

Incline BP day today. Resets on everything due to not running any of these moves for over a month. Ran 4 sets of 6 with 125...all reps were easy but its about ramping it back up

Trisets pull push pull on all work today...this is also my pull-up day so pull-ups with both Inclines and Arnold press...I put in wide grip upright rows to get some variation for my delts and to also not be changing DB weights during trisets

48 minutes with warm-ups and weight changes. 90 seconds rest between trisets to keep moving and get conditioning in with my lifts...I'm sure weights will suffer a bit for while but I should turn the corner once I get use to the pace. Broke a good sweat today and got some good work in

Also did an few sets of hip circles lateral walks to get a bit of hip rehab in. Yoga before bed Deadz tomorrow...

[SixTribes]

nice Paused work RT... feather the throttle and you should be good

[RT1957]

nice Paused work RT... feather the throttle and you should be good

Thanks ST...yes I have to throttle back a bit...seems pushing motions cause me the issues so I need to find a way to work that quad without freeking my leg out...Since its job is pushing I'm at a loss...I am contemplating leg extensions but I hate them and the doc was less than enthusiastic about that idea. I don't want to make a habit of them I want to get some blood back in that quad without having to do hip extension work for a couple more weeks...Its better today but I'm always cautious when I have to climb stairs because that's what sets it off more than anything...so hip extension is the issue...

Overall its much better I just hate any lapses but that sometimes is a part of rehab..

I'll try some light deadz today and some sled work...

[shaneinga]

Good looking workout Ron. Moving some great numbers. Those rear delts raises are strong with the 25 pounders. Nice numbers on those pull ups and I like the the upright rows in there as well.

Have a good weekend.