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Old 01-26-2014, 12:48 AM   #1
Sandbox
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Default The Wayward Path of a Broken Lifter

A short intro before the log takes off: 52 yr old powerlifter. Started competing in 1985. Competed in eighteen meets from Chicago to Phoenix through 94. Left competition for 15 years. Returned in 2009. Best unequipped squat was 551 in 2010 then I experienced a full avulsion quad rupture. Repaired and rehabbed but canít wrap my head around parallel squats above five anymore. Push/Pull guy now.
Best meet lifts (raw Ė 308) on Nov. 9th, 2013 was 0/479/655. The following week I attempted 705 on my last dead and blew my distal bicep tendon in my right (supinated) arm. My intent is to drop a weight class and return to the platform benching and deadlifting w/ a hook grip. Iíve never kept a public log but I figured a few who have experienced a major injury may be interested in the path I chose to come back. Iím 8 weeks post op and Iím starting a very conservative, very light and abbreviated program tomorrow. My target meet is Nov. 2014. I wonít set goals until rehab is complete and I can lift with some abandon. I typically donít do multiple sets ala Yates and donít intend to now. Iíll be doing a whole body workout once a week until I get some traction on the recovery.
So, putting all pride aside, away we goÖ
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Old 01-26-2014, 01:49 AM   #2
fenrisulfr
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You've been through hell and back for more. Respect. I'll be following along.
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Old 01-26-2014, 02:12 AM   #3
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Join Date: Dec 2013
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liftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good postsliftingbear has made some good posts
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good luck will be fellowing
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Old 01-26-2014, 06:06 PM   #4
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Default Week 1 - 8 weeks Post Op.

Curls 5lbs. x 50 x 2
Squats 225 x 7 x 1
Deads 65 x 20 x 1
Bench 65 x 25 x 2
Arnolds 10s x 20 x 2
Rows 65 x 25 x 2
Abs 21 x 3

Steady as she goes. No residual pain. Unbelievable how much strength I've lost in my arms. My right arm literally shook on the Arnolds.

It's early- I know. But the good news is: 1- I'm going to like this hook grip, and, 2 - I have no doubt I'm coming back. After 28 years you get a very clear idea of what your body can recover from.
I'm glad I found this site and started the log. This journey back is going to be fun.

Last edited by Sandbox; 01-26-2014 at 06:14 PM.
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Old 01-26-2014, 07:38 PM   #5
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glad to have you on board, will be very interested to see how you work.
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Old 01-26-2014, 09:08 PM   #6
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Welcome to the site Fred! On board to follow along with your rehab! There are many quality lifters here and many have experience with rehabbing injuries as well. Should be a beneficial fit for you and the forum. Good luck!!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 02-02-2014, 01:28 PM   #7
Sandbox
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Join Date: Jan 2014
Location: San Diego, CA
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Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 28269
Sandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machine
Default Week 2 - 9 weeks Post Op.

Squats
225lb x 7 x 1
Bench
75lb x 25 x 2
Deads
95lb x 20 x 1
Curls
10lb x 50 x 2
Arnolds
15lb x 20 x 2
Rows
95lb x 25 x 1
Kickbacks
15lb x 30 x 1
Abs
21 x 3

Bodyweight: 297 (started at 306 on 1/25). I'm in the induction phase of CarbNite. With the rehab / recovery and inability to go heavy.... CBL made no sense. Goal weight is 260 before I start crankin' the weight (early summer).

Recovery is going well. No pain or swelling at all around the distal tendon. I have to stay disciplined and stay on plan.

Last edited by Sandbox; 02-02-2014 at 01:37 PM.
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Old 02-02-2014, 03:27 PM   #8
KD5NFW
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Default

Keep hitting it consistant and smart!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 02-02-2014, 06:09 PM   #9
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Quote:
Originally Posted by Sandbox View Post
Squats
225lb x 7 x 1
Bench
75lb x 25 x 2
Deads
95lb x 20 x 1
Curls
10lb x 50 x 2
Arnolds
15lb x 20 x 2
Rows
95lb x 25 x 1
Kickbacks
15lb x 30 x 1
Abs
21 x 3

Bodyweight: 297 (started at 306 on 1/25). I'm in the induction phase of CarbNite. With the rehab / recovery and inability to go heavy.... CBL made no sense. Goal weight is 260 before I start crankin' the weight (early summer).

Recovery is going well. No pain or swelling at all around the distal tendon. I have to stay disciplined and stay on plan.
Making it look easy.
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Old 02-09-2014, 07:05 PM   #10
Sandbox
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Join Date: Jan 2014
Location: San Diego, CA
Posts: 517
Training Exp: 28
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Dead Cow
Reputation: 28269
Sandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machineSandbox is a lifting machine
Default Week 3 - 10 Weeks Post Op

Squats
225lb x 7 x 1
Bench
95lb x 25 x 2
Deads
115lb x 20 x 1
DB Curls
10lb x 50 x 2
DB Arnolds
20lb x 20 x 2
Rows
115lb x 25 x 1
DB Kickbacks
15lb x 30 x 1
Abs
21 x 3

Bodyweight: 296.

Weight loss was somewhat disappointing. I traveled to the east coast for meetings at corporate and had a few Jack & Diets'. When in Rome.....
Also, I developed a pain down my right leg mimicking sciatic. It moved to my calf. Took all week to stretch out. Should have taken a less-aggressive approach to squats as well. All good now.
I'm happy with progress. No pain or swelling at all in the distal tendon. I've got to up the cardio though.
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