What training are you doing/have you done today? Vol.2

What training are you doing/have you done today? Vol.2

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TheBALDpuma

Original Poster:

5,842 posts

167 months

Monday 20th October 2014
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Argghhhh! Just getting back into swing after putting my back out, and I put myself in hospital again on Saturday. Fell off my bike at the bmx race track and I'm covered in cuts, grazes and bruises but worst of all I have fked my shoulder, possible ACJ ligament tear. I've done the left side before snowboarding so they couldn't compare this injury as the left side isn't normal for comparison. So its either a small acj tear or just severe bruising - which I'm hoping for!

_bryan_

250 posts

178 months

Monday 20th October 2014
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TheBALDpuma said:
Argghhhh! Just getting back into swing after putting my back out, and I put myself in hospital again on Saturday. Fell off my bike at the bmx race track and I'm covered in cuts, grazes and bruises but worst of all I have fked my shoulder, possible ACJ ligament tear. I've done the left side before snowboarding so they couldn't compare this injury as the left side isn't normal for comparison. So its either a small acj tear or just severe bruising - which I'm hoping for!
Gutted, you seem to have done something to piss the gods off this year balders!

Tonight:

Squat - 4x5 ramped, Heavy set of 3, then backoff set of 8.
Bench - Same as squats
Rows - Same again
Curls 3x20
Tricep Pushdown 3x15

DSharp

270 posts

136 months

Monday 20th October 2014
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Bench session A: death by reps
Bench Touch and Go
60*12
100*12
110*12
120*10,8,6
110*10,8,6


Strict press
60*10
70*8
80*5

Klokov
60*8

didelydoo

5,528 posts

209 months

Monday 20th October 2014
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First session back after a week of nowt>

Front squat up to 180kg (beltless)
bench up to 130kg
Bunch of chins.

Bit tentative to start, all light, but ok, will ease in this week and start a plan next week.

_bryan_

250 posts

178 months

Wednesday 22nd October 2014
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Squat 5x5 ramped
Bench 5x5 ramped
Rows 5x5 ramped
Ghr, leg raise 3x10

Weird session, Squat felt weak, Bench and Rows felt strong. Going to play about with stance see if I can push it out a bit wider.

didelydoo

5,528 posts

209 months

Wednesday 22nd October 2014
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Tonight>

still testing the water...

Squats:
up to 265kg (belt & wraps)
Some ab stuff

Not worn a belt, let alone wraps for months, lots of work to do to get back into it. All the light stuff I was doing & the diet has made me st!

I've noticed that glute pain seems to be avoided when my upper back is kept mega tight. Dawned on me that where I broke my spine (T5&6) may be the root cause of the glute pain- makes sense and seems obvious, so that area is going to get made stronger.

Halb

53,012 posts

182 months

Thursday 23rd October 2014
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didelydoo said:
Dawned on me that where I broke my spine (T5&6) may be the root cause of the glute pain- makes sense and seems obvious, so that area is going to get made stronger.
What cha gonna do, Willis?

Johnny

9,652 posts

283 months

Thursday 23rd October 2014
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6x5 Pull Ups
Bent Over Row 5x10@80kg
4x10/Side One Arm Row @40kg
Lat Pull Down 5x10@80kg,
5x10 Reverse Cable Cross @12.5kg

Hoping to get some consistency back in my training now work has quietened down.

TheBALDpuma

Original Poster:

5,842 posts

167 months

Friday 24th October 2014
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Shoulder diagnosis - grade 2 acromioclavicular seperation. Gutted!

BillPeart

139 posts

115 months

Friday 24th October 2014
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TheBALDpuma said:
Shoulder diagnosis - grade 2 acromioclavicular seperation. Gutted!
I had that in one shoulder, still a bit clicky and possibly vulnerable but, honestly, it didn't hold me back for long (either punching or lifting) so maybe look at it as time to give your body a well deserved rest, then build back up after recuperating?

TheBALDpuma

Original Poster:

5,842 posts

167 months

Friday 24th October 2014
quotequote all
BillPeart said:
TheBALDpuma said:
Shoulder diagnosis - grade 2 acromioclavicular seperation. Gutted!
I had that in one shoulder, still a bit clicky and possibly vulnerable but, honestly, it didn't hold me back for long (either punching or lifting) so maybe look at it as time to give your body a well deserved rest, then build back up after recuperating?
This is the second shoulder I've done it on now, although my last seperation was much worse than this one. I'm 6 days into recovery and it feels tons better. Holiday next week, probably another week off then back into it. No matter how small the tear ligaments take 3-4 weeks to heel I believe so don't want to go back too early.

I'm gutted but as you say, treat it as a rest and get back on it - I needed a bit of time away anyway.

didelydoo

5,528 posts

209 months

Friday 24th October 2014
quotequote all
TheBALDpuma said:
Shoulder diagnosis - grade 2 acromioclavicular seperation. Gutted!
Bad news, hopefully it'll heal up and you'll be back at it in no time smile

didelydoo

5,528 posts

209 months

Friday 24th October 2014
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Halb said:
What cha gonna do, Willis?
Plan going forward will be>

day 1:
Front squat to single
Weighted hypers
snatch grip hang high pulls

Day 2:
Back squat to single
Weighted sit ups
Bench

Repeat, 5/6 days a week. see how that goes.

Today:

Front squat (beltless) up to 170kg
Hypers 3x5
Snatch grip hang high pulls up to 5x 100kg

Glute still sore, but hey ho.




_bryan_

250 posts

178 months

Friday 24th October 2014
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What's your hamstring mobility like dd?

I've had a bit of glute/lower back pain the last week or so and have found it's more than likely due to tight hamstrings. I stretched them out last night and felt a hell of a lot better afterward, pain is back today but not as bad, will keep stretching and go from there.

didelydoo

5,528 posts

209 months

Friday 24th October 2014
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_bryan_ said:
What's your hamstring mobility like dd?
It's not bad, generally i'm pretty mobile, but I get tight very quickly if I don't keep on top off it. Glute activation stuff and planks tend to stop anything getting tight. IME, if you get the glutes and abs working as they should, nothing else really tightens up. Stretching tends to be a temporary fix- sort the cause of the tightness and that'll stop it.

Halb

53,012 posts

182 months

Saturday 25th October 2014
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I think my hams are tight, though they are not as bad as they used to be. I've started yoga.
What is your favourite glute activator?

didelydoo

5,528 posts

209 months

Saturday 25th October 2014
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Halb said:
I think my hams are tight, though they are not as bad as they used to be. I've started yoga.
What is your favourite glute activator?
Stand up straight an use glute to kick one leg back is one. Another is stand straight, lift one knee so its 90deg and use glute to 'punch' it forward. (I do that one in the shower) Maybe the easiest one is just to tense each glute when you're walking, kinda thrust your way forward- feels a bit odd to start, but you get used to it.

Not sure if either of these make sense! They do in my mind...

Today>


Back squat (beltless) to 180kg
Weighted sit ups 3x 10
bench up to 130kg

Need to start eating more again if I'm going to do daily training.... Sore and weak today....

DSharp

270 posts

136 months

Sunday 26th October 2014
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Tired, but strong coffee, preworkout, triple chocolate muffin and sugar free relentless and i felt a little more enthusiastic:

Paused bench
60*5
100*5
120*3
135*3
145*5
150*3
Beltless squat
60*5,5
100*5
140*3
170*3
190*1
210*1
220*1

DSharp

270 posts

136 months

Sunday 26th October 2014
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https://www.facebook.com/video.php?v=1015471918674...

Videos of squats if anyone's interested

_bryan_

250 posts

178 months

Sunday 26th October 2014
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Lower back all fixed and pain free, definitely down to hamstrings. Will make more of an effort in future to stretch them on a regular basis.

Start of a new routine today, "Phase1" of Multiyear training app...

Squat - 5 ramped sets, top set 15reps.
Bench - 5 ramped sets, top set 19reps.
Oh press - tried seated for first time, felt heavy without leg drive, top set 10reps
Deadlift - 5 ramped sets, top set 15reps.

Felt good, not used to the high reps!
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