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

[Johnny]

Sorry to hear that Smiffy

Went for a run after work Weds night. Nothing too far, but felt good.

Bit of shoulders at home yesterday, felt really good with no pain once i'd warmed up. Again, nothing major but an enjoyable little session.

Oh, and some ab rollouts.

I then tried some of DD's standing ones about midnight last night but was done from the earlier ones (on knees) and collapsed on the first one. Another attempt yielded similar results

[Halb]

smiffy180 said:

Definitely torn, not sure what recovery time is like. Not massively bruised so possibly a small tear?
Was pause benching 180kg, 3rd rep went twang

Sounds familiar. Not the twang (it was my ego benching on y own), but the not much bruising, yet the massive damage (after the MRI). PT Evs, also has a torn pec.

[didelydoo]

Unlucky Smiffy, hopefully won't be long to heal.

Today>

Squat: 215kg x 6 Wanted 10, but glute pain stopped me flat, juddering all over the place at lock out (which should be the easy bit!)
GHR: 3 sets, banded
Ab roll outs: 3 sets with 25kg on back

Done. Not happy with the squatting, easy and fast out of the hole only to judder to a crawl at the top when it started to hurt. I'd normally push on through, but it was a bit too sore today..... Without the pain, i'm pretty sure 10 reps would have been ok, even changed stance to try an avoid it after a few reps- www.instagram.com/p/BRKtWXKjumx

Slight tweak to my plan, speed one week, heavy the next.

[MYOB]

smiffy180 said:

Definitely torn, not sure what recovery time is like. Not massively bruised so possibly a small tear?
Was pause benching 180kg, 3rd rep went twang

How old are you?

I have found that now that I'm in my mid-40s, muscles are tearing all over thus I have had to accept that I can no longer progress to heavier weight and simply focus on maintenance. Everyone's different though.

[didelydoo]

Johnny said:

I then tried some of DD's standing ones about midnight last night but was done from the earlier ones (on knees) and collapsed on the first one. Another attempt yielded similar results

Standing ones are exponentially harder than kneeling! Try kneeling with a 20kg plate on your back, then work up to standing by doing part roll out standing, getting a little further out each time (use a wall as a stop point)

[ORD]

MYOB said:

smiffy180 said:

Definitely torn, not sure what recovery time is like. Not massively bruised so possibly a small tear?
Was pause benching 180kg, 3rd rep went twang

How old are you?

I have found that now that I'm in my mid-40s, muscles are tearing all over thus I have had to accept that I can no longer progress to heavier weight and simply focus on maintenance. Everyone's different though.

He's a youngster. But a 180kg paused bench is an inherently risky thing to do!

[MYOB]

ORD said:

He's a youngster. But a 180kg paused bench is an inherently risky thing to do!

Ah, sorry I missed the "paused" bit!

[chris watton]

MYOB said:

How old are you?

I have found that now that I'm in my mid-40s, muscles are tearing all over thus I have had to accept that I can no longer progress to heavier weight and simply focus on maintenance. Everyone's different though.

I am 50 and find that as long as I am on point with my warm ups, 99.9% of the time, everything's fine - lighter weight sets with more reps first, followed by the heavier, lower rep sets. I think that if I tried even a relatively light weight like 80kg for BP for my first set, it would feel uncomfortable and very tight on my muscles.

But Smiffy's in a completely different league, being a strong powerlifter - and young..

[MYOB]

chris watton said:

I am 50 and find that as long as I am on point with my warm ups, 99.9% of the time, everything's fine - lighter weight sets with more reps first, followed by the heavier, lower rep sets. I think that if I tried even a relatively light weight like 80kg for BP for my first set, it would feel uncomfortable and very tight on my muscles.

But Smiffy's in a completely different league, being a strong powerlifter - and young..

You're all in a different league compared to me.

But yes, I do warm up properly, and my weakness is not getting enough sleep and possibly protein. I try and keep my protein levels up but I know it's nowhere near enough.

Mind you, I have found a level that works for me nowadays. My focus is on strength, and to have a balance between heavy weights and more reps...but not anywhere near the weight you guys are lifting.

[chris watton]

MYOB said:

You're all in a different league compared to me.

But yes, I do warm up properly, and my weakness is not getting enough sleep and possibly protein. I try and keep my protein levels up but I know it's nowhere near enough.

Mind you, I have found a level that works for me nowadays. My focus is on strength, and to have a balance between heavy weights and more reps...but not anywhere near the weight you guys are lifting.

I get over half my protein intake from whey and casein powder, usually around 180-200 grams per day - probably too much, but it doesn't seem to hurt..

Today - As I am going to the gym with my wife again tomorrow, and want to do the more heavy stuff there, I did a few secondary's just to get the blood flowing.

Back Extensions - 2x20 reps
Leg press - 7x12-1 rep
Close grip bench Press - 5x12-8 reps
DB Cross-bench Pull Over - 4x16-12 reps
Chest Dips - 4x22-12 reps
Wide grip Pull Ups (pause at top and bottom, slow movement, much harder!) - 4x9-7 reps
One Arm DB BOR - 4x12-8 reps
Seated Pulley Row (underhand grip) - 4x12-8 reps

ETA - My old weightlifting shoes were a little worse for wear, as the sole was coming off, so I ordered a pair of these:

https://www.amazon.co.uk/gp/product/B00R501QWY/ref...

They came today, and can confirm that they seem well made and are quite comfortable. Quite a bargain compared to the price of some.

Edited by chris watton on Friday 3rd March 15:30

[smiffy180]

Halb said:

Sounds familiar. Not the twang (it was my ego benching on y own), but the not much bruising, yet the massive damage (after the MRI). PT Evs, also has a torn pec.

I follow PT on Facebook, we chat regularly too.
At least he's a source for help if I need it, hopefully nothing too serious but not getting answers from Dr's.

MYOB said:

smiffy180 said:

Definitely torn, not sure what recovery time is like. Not massively bruised so possibly a small tear?
Was pause benching 180kg, 3rd rep went twang

How old are you?

I have found that now that I'm in my mid-40s, muscles are tearing all over thus I have had to accept that I can no longer progress to heavier weight and simply focus on maintenance. Everyone's different though.

25 just gone. Feel 50 right now


Here's the video from yesterday's workout. A poor session all round tbh but what can you do! https://youtu.be/l9qhp2mrWdE

[Halb]

smiffy180 said:

Halb said:

Sounds familiar. Not the twang (it was my ego benching on y own), but the not much bruising, yet the massive damage (after the MRI). PT Evs, also has a torn pec.

I follow PT on Facebook, we chat regularly too.
At least he's a source for help if I need it, hopefully nothing too serious but not getting answers from Dr's.

They won't. It's beyond the vast majority of doc's experience. I went to see a private surgeon, then got an NHS surgeon. Most medical types won't know.

[Johnny]

2 mile run after work last night.

Not hating it. That much.

[popeyewhite]

smiffy180 said:

May have torn chest, will update after I've been seen. I'm close to tears.

I could well be wrong but looking at the clip I'd say slight initial damage was done to left anterior deltoid, you can see where the delt goes on the third shoulder press. Then you go onto chest with one of the main synergists for benching failing so it's no surprise the pec gave up. No pressing, only pulling exercises, nothing above the head, ibuprofen or naproxen for a couple of weeks, then a couple of weeks massage, then stretching. If it's not too bad you'll be back in 4-6 months...if it's bad it may well be next year. Good luck.

[ORD]

Best of luck to Ben. We're rooting for you!

Last workout before deload. Nailed it.

Light deadlifts: 7 x 3 @ 120kg
OHP: Build up sets then 5 reps @ 60kg, which is a massive PR (given that I've barely managed 3 reps at 60 before). Last of the 5 took several seconds, to be fair.

Face pulls, curls and shoulder mobility work.

[Johnny]

Good work on the OHP

[smiffy180]

popeyewhite said:

I could well be wrong but looking at the clip oI'd say slight initial damage was done to left anterior deltoid, you can see where the delt goes on the third shoulder press. Then you go onto chest with one of the main synergists for benching failing so it's no surprise the pec gave up. No pressing, only pulling exercises, nothing above the head, ibuprofen or naproxen for a couple of weeks, then a couple of weeks massage, then stretching. If it's not too bad you'll be back in 4-6 months...if it's bad it may well be next year. Good luck.

Months!?
I was hoping weeks!

[popeyewhite]

smiffy180 said:

Months!?
I was hoping weeks!

If it's a tear I'm afraid you're looking at months. If there was sharp pain and failure of the muscle accompanied by a sort of 'snapping/pulling' feeling then it's most likely a tear. Best hope is it's a grade 1 strain, which will mean you'll be back to where you are now in about 8-10 weeks, if you're very careful.

[mcelliott]

Recovery week coming to an end, did this ride this morning on the turbo - was harder than I'd originally intended. Good to be back in the gym, went yesterday, just machines for the time being which is a bit frustrating.

https://www.strava.com/activities/887128483

Present condition below, look a lot better than I did last week which was as flat as a plate of piss.

https://www.instagram.com/p/BRLpv2sBQRi/?taken-by=...

[smiffy180]

popeyewhite said:

If it's a tear I'm afraid you're looking at months. If there was sharp pain and failure of the muscle accompanied by a sort of 'snapping/pulling' feeling then it's most likely a tear. Best hope is it's a grade 1 strain, which will mean you'll be back to where you are now in about 8-10 weeks, if you're very careful.

Buggar.
I'll see what physio says tomorrow, hopefully help speed up recovery.