Hello.
Back in August (for anyone who didn't see my thread in the main forum) I had hernia surgery. The tear in the left abdominal wall was pretty big, and there were actually two additional hernias. I looked up hernias after my surgery when I found out I had so much going on in the muscle fibers and found something called a femoral hernia that may have been what was going on with my hip pain all these years. My hip still hurts, but it's a lot less, and I'm continuing to work slowly at rebuilding my body. I've been at it since October 1st when my surgeon gave me the go ahead to start working out again.
Thanks for reading.
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11-14-2019, 06:22 AM #1
Project Rebuild Post-operative Training
"Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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11-14-2019, 06:56 AM #2
Monday - 11/11/2019
Veterans Day, didn't train
Tuesday - 11/12/2019
Power Clean
1x5x85
1x5x85
1x7x85
Overhead Press (From a power clean rack)
1x5x85
1x5x85
1x8x85
45 minutes on the treadmill @3.0
Wednesday 11/13/2019
32 minutes on the treadmill @3.1 mph
Thursday 11/14/2019
Warmup
3 Power Cleans + 3 Presses @85 lbs
3 Power Cleans + 3 Presses @85 lbs
3 Power Cleans + 3 Presses @85 lbs
Deadlift
1x5x175
1x5x155
1x5x155
Bench Press
1x5x105
1x8x105
1x5x105
1x7x105
Squat
1x5x115 - Hip pain...I hope these come back some day.
Thoughts
I've been taking a lot of motivation from Dwayne Johnson recently. I've lacked a lot of self respect in my life. I let myself get away with eating too much garbage and not staying committed to exercise. One of the bywords in Dwayne Johnson's motivational speeches is "respect", and it finally sank in that's what's been missing all these years. I finally learned how to love myself earlier this year when I was working through childhood trauma, and now I've reached a place where I can actually respect myself. A handful of times this week I've wanted to skip my workout or eat junk food, and I caught myself and said, "I respect myself too much skip training," and "I respect myself too much to eat that crap."
The reason I finally had hernia surgery this year was I finally loved myself enough not to have this physical issues that came along with the hernia if it could be fixed.
I've gone through some major changes this year.
I still have a lot of work to do.
I've kept my calories pretty low the last couple of weeks, trying to drop fat. This morning I felt really weak...I think I need a refeed."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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11-14-2019, 11:13 AM #3
11/14/19
Project Log, Supplemental
I went for a mile walk with my wife. Cold as hell today. It was 13 degrees in the garage this morning...about 20 or so now.
Still, it was a good walk. I got winded. My neurologist told me the best thing for protecting from age-related brain disorders is to get your activity level up to the point that you're breathing heavy, and I got that three times today."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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11-14-2019, 11:43 AM #4
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11-14-2019, 02:29 PM #5
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11-15-2019, 05:49 AM #6
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11-15-2019, 05:57 AM #7
11/15/2019
AM Cardio
3.2 MPH for 32 minutes
After my run, I helped my son get squared away for his school day and got him on the bus...then back into the house for some kettlebell work.
KB Clean
3x5 @24kg
KB Press
3x5 @24kg
Inverted Row
1x5
Pushup
1x10
Plank
60 seconds
Supermans
2x10 seconds
Still so weak, so little endurance.
It'll come back as long as I keep chipping away at it."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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11-15-2019, 06:08 AM #8
It's good to see you back in here Tom. I'm sorry to hear about the hernias but glad you were able to get the surgery to fix things up.
I hear you about working on yourself. Learning to love and respect yourself is huge and is something a lot of people struggle with, without realizing it. I've been doing a lot of work in that area on myself this year as well. It's not easy to do but the dividends are huge.
As far as the working out and exercise go, just keep doing what you're doing and building consistency and you'll be back in great shape before you know it.If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler
ISSA Certified Personal Trainer
My Blog: https://slavinstrength.wordpress.com/
IG: @greg_slavin
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11-15-2019, 11:54 AM #9
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Good work going on in here Tom. I'm glad to hear that your hernia surgery was a success and that you have been able to work through some issues that were holding you back. I feel like respecting yourself has a lot to do with disciplining your body and it seems that you are taking major strides in that area. Stay at it my friend!
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Galatians 2:20
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11-15-2019, 12:36 PM #10
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11-15-2019, 01:51 PM #11
That's what I keep telling myself. I just have to stick with it and keep hoping for the best.
Thank you. It's keeping my head in the right place to remember that respecting myself means not accepting anything from myself but the best I have to offer.
Ha...today was definitely a clock puncher of a day."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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11-20-2019, 06:13 AM #12
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11-20-2019, 06:19 AM #13
Wednesday, 11/20/19
Cardio
32 minutes
Squat
3x115 - Searing pain in the hip, couldn't get my butt all the way down
Power Clean and Press
2x2@85
2x2@85
Deadlift
5x155
5x155
5x155
Bench Press
5x115
8x115
10x115
Crunch
1x15
Leg Lift Static Hold
30 seconds
I seemed to do better in my hip when I just walked fast and deadlifted and bench pressed. I'm going to back off the jogging and go back to walking and leave squats out all together and see what happens. I hope it just continues to get better again. This pain is for the birds.
It's not just the pain, either. The muscles from my left lower back all the way down my hamstring refuse to fire at full capacity. I can feel my right side compensating in bearing most of the load."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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11-20-2019, 10:07 AM #14
Tom I did a bunch of PT work this year for my knees. A lot of things they had me doing had to do with getting my muscles firing again. Have you considered going to a PT?
I do a lot of banded hip work where I do holds with bands. Lots of single legged balance work etc. One of our bodies defense mechanisms to protect an area that is hurt is to turn off the muscles around it. PT will help fix that. I wish I had more than 20 visits available per year.
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12-09-2019, 05:17 PM #15
I'm really aware of how the muscles around my left hip won't fire. It's frustrating.
Unfortunately, the State of NY has a rule on any insurance purchased form their exchange that rehabilitative PT is uncovered, so I'd have to pay out of pocket. I'd be looking at $783 for the assessment alone. It doubly sucks because I bought the *best* insurance on the exchange, and I have no rehab coverage.
The ab work I'm doing seems to be helping at least. It *feels* like my left leg is slowly getting where it needs to be, so the ball and socket will start to function correctly at some point."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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12-09-2019, 05:23 PM #16
I'm way, way better about working out than I am about journaling.
I've been doing mostly bodyweight work and some kettlebell work with daily runs.
Today it was warm-ish, almost 40 degrees, so I hit the barbell.
Deadlift
3x5@135
OH Press
3x5@65
BOR
3x5@65
I wound the clock back on my training and decided to run my old strength program from about 10 years ago. I made the best strength progress of my life doing it. The fundamentals are:
Deadlift, Press, Row five days per week starting around 60% of 1RM then, adding 5 pounds every day. When the weight gets to the point that you can't lift with *perfect* form, you drop 10 pounds from the bar and start the cycle over. Over the course of six weeks I added 20 pounds to my deadlift. I hope to get somewhere in that neighborhood of progress again.
Thanks for reading."Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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12-10-2019, 07:32 AM #17
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12-13-2019, 10:41 AM #18
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12-13-2019, 10:41 AM #19
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12-13-2019, 10:43 AM #20
Friday 12/13/2019
Deadlift
1x155
1x155
Press
2x85
BOR
2x85
Crunches
31
Superman
30 seconds
End of week 1, so Monday I'll start off with a 10 pound reset and hit DL at 145, Press at 75, and BOR at 75 then cycle through the week with 5-pound increments again. I got off track early in the week, but I corrected my course and the numbers are running how they should now.
The pain seems to be getting less. It's felt like less in the past, too only to come back worse, so I'm not getting my hopes up yet.
Happy Friday the 13th, everyone!"Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1
Also, taxation is theft.
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12-20-2019, 03:23 PM #21
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