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Old 07-04-2013, 04:41 PM   #491
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Update

Sorry that I have been silent for the past few weeks. If I was doing something, I would be posting but Iím not so I didnít. Iím going to be starting up training again so I figured it would be best to explain what has been going on as of late.

I did something to either my back or hip at on the first event of the June 8th contest and it was painful enough that I scheduled to meet with my chiropractor Monday of that week. He said that the SI joint was just ďlockedĒ and wouldnít adjust. He had to use a special table that used my own weight to help with the adjustment. The discomfort wasnít going away fast enough and I knew going too many days with 12 ibuprofen tabs was not healthy.

The tipping point was when my left glute, hamstring and erector just spasmmed while I was helping move equipment around for my sister for her event training. The earliest I could see an orthopedic doctor was the end of the month so I went to clinic in the meantime to get x-rays and some kind of diagnosis. They thought it was my lower back muscles and prescribed me a 12 day taper of anti-inflammory steroids. Messed with my adrenal system a bit as I was very anxious and felt like I had to keep moving around. It seemed to help though as the pain was greatly diminished and the chiropractor was finally able to adjust my hips and back without the gravity table.

I was somewhat worried about what the orthopedic doctor would say as the last time the doctor just touched my leg and told me I had ruptured the tendon. Day started off wrong when the x-rays werenít mine on the disc the clinic gave me. Didnít seem to matter though with the doctorís assessment. She was very professional and listened/addressed all my concerns. She thought it was lower back as well and that I may need PT for like three weeks at the most and was hopeful that I wouldnít even need to come back for the follow-up appointment the following month. She only really wanted me to go to PT to make sure it wasnít a bulged disc (unlikely) because I was getting hip pain and some twitching in my glute and hamstring on that side. The prescribed me a tiny dose of muscle relaxers to go with the steroids. The only thing I had done during this time was going for walks.

The physical therapy stuff however is a different story. The first session was just me filling out forms, touching my toes and talking a lot about myself. I glanced at her clipboard and noticed that she had put me down for 8 weeks of PT. Iím already thinking screw that on top of feeling like I wasted a session. I asked if I can do any upper body stuff and she said no, that she wanted to control what I put back in to my training. I left frustrated and waited until the following weekís session. I did stuff this time, but it is all stuff I could do at home. Had three sessions this week and each time I asked if I could have any kind of time frame where I can start putting in upper body stuff. I was getting frustrated and feeling soft. Working out is huge part of my life, something that keeps me going.

Two things happened with todayís session that made me decide to stop the PT and do my own thing. The first was that I felt like I was being dragged along. I used this place when I did in my hamstring 2.5 years ago and they saw me once to show me the exercises and scheduled a follow-up the following week. Two sessions total that I had to pay for during my entire hamstring recovery. This time, Iíve had to go for all the sessions to the clinic with no real updates. I tell them Iím feeling better but Iím not sure if it is the stretches (which I already do on my own when Iím healthy) or extended time off I have been taking to rest. I asked Wednesday if I could discuss possibly adding stuff back to my routine and she said we can see Thursday. Thursday came and by the end of the session, they were telling me my session was over and trying to have me go out the door. After being told by the PTís assistant that ďshe doesnít need to talk to you todayĒ I was getting a bit frustrated. I did end up talking to her and she essentially told me that she doesnít know how I can integrate back to normal training and that a strength coach is needed.

That brings me to the second thing; the strength coach. This whole time, she has been trying to sell me on a local strength coach. I had told her that I had already dealt with three strength coaches and that while I appreciated that work and services they did for me, they ultimately didnít work out as the was the distance issue and I was either having too much work or too little work. She said she trusts this guy and wanted to hook me up with him since he has strongman training. I finally got the contact information today and I thought I had heard about this guy before (not in a positive way). And I right as this was the guy who had been taking down Jenkinsí posters, disparaging his training methods and facility as well as attempting to steal his high school athlete clients. With that, I said Iím done. If I need the follow up with the ortho, Iíll do that but Iím done with the PT.

So where does that leave me now? I havenít just been sitting on my duff and moping. Been doing a lot of reading about training, listening to interviews about training and messing with my routines. But I got to build myself back up for training. Going to be doing high rep stuff to work on the hips, abs and lower back for stability for the next few days and will do so on my off days from the gym. Going to do at least 2 weeks to at low percentages to get back into it as well. 60% one week, 70% for the second and possibly another week at 80%. After I get back to doing my gym work, Iíll bring back in events the same way. Might aim for a contest around mid-October but got to see how my body handles this.
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Old 07-04-2013, 05:15 PM   #492
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Hope that lower back comes around soon! Man, tough luck with that PT.

Good to see you back at it again. Keep crushing.
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Old 07-04-2013, 05:17 PM   #493
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Very sorry to hear things have been so rough lately. I hope you are able to make a swift recovery now that you have a definite direction you are moving
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Old 07-04-2013, 05:18 PM   #494
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Quote:
Originally Posted by MikeM View Post
Hope that lower back comes around soon! Man, tough luck with that PT.

Good to see you back at it again. Keep crushing.
Thanks Mike. I'm starting my rehab stuff tomorrow.
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Very sorry to hear things have been so rough lately. I hope you are able to make a swift recovery now that you have a definite direction you are moving
Thanks. I've come back from injury before, just annoying. The trick is coming back going beyond where I was. Congrats on your contest you did recently.
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Old 07-08-2013, 10:47 PM   #495
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July 05, 2013 Ė Rehab

Dynamic Warm-ups

X Band Walks
mbx14/14
mbx16/16

Ab Wheel
bwx12
bwx12

One Legged Glute Bridges
bwx15/15
bwx15/15

Alternating Supermans
3's/5'sx15/15
3's/5'sx15/15

Knee Raises
8x50/50
8x50/50

Band Traction for hips and lower back

36 Minutes of Stretching

Comments: A testing day to see how certain exercises felt for targeting my lower back, hips and abs. Main thing was stabilization. Felt really good to be back in an actual gym. I will say that my dynamic warm-up made my back and hip feel better than anything I did at the PT. I did the x band walks to start and they got a good sweat going. Really felt them in the glutes and the hips. Did ab wheel stuff on my knees on a foam pad. Worked on keeping my abs braced the whole time. Tougher than I thought they would be. Just worked on keeping my spine and hips neutral with the one legged stuff. I put 3lbs ankle weights on my wrists and 5lbs ankle weights on my ankles for the supermans. Definitely noticed some tightness in the left side of my lower back. Not painful but it wasn't as unrestricted of movement as the right side. Got to mind that. Tried out something stupid I read about doing standing knee raises for high reps. Felt those for days (still feeling them). I felt good after all of this but I wanted to try out some traction stuff with the bands since my back feels like it just needs a good stretch. Worked one side, than the other and than both together. Felt really good while I was doing it but coming back to normal wasn't pleasant haha. Took a while for the back to calm down but I do think it was somewhat beneficial. Won't be doing it again any time soon. Do a ton of stretching.

July 06, 2013 Ė Rehab

Dynamic Warm-ups

X Band Walks
mbx16/16
mbx16/16

One Legged Glute Bridges
bwx15/15
bwx15/15

Alternating Supermans
bwx15/15
bwx15/15

Dead Bugs
bwx15/15
bwx15/15

Comments: Stuck at the beach for the weekend so not much to do. I went for a walk before this as well. Could only bring the mini band so a much less intense session compared to Friday. I noticed that I didn't feel hip pain during the car ride over so that is a plus. This might be similar to what I will be doing for my weekly rehab sessions. Looking at doing a walk followed by dynamic warm-ups and a couple exercises. Try to do this at least twice (three until I start doing events again).

July 08, 2013 Ė Overhead Event Day

Dynamic Warm-ups

Circus Dumbbell Clean and Presses
35x5/5
55x5/5
75x5/5
95x5/5
110x5/5

12" Log Jerks
95x3
120x3
145x8
145x8
145x8

One Arm Medicine Ball Ballistic Jerks
50x3/3
50x3/3
50x3/3
50x3/3

Band Triceps Pressdowns/Face Pulls (no rest)
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25
MBx25/MBx25

31 Minutes of Stretching

Comments: A real workout, just not at max percentages. Start of work at 60%. Since the show I'm aiming for has a max circus bell, that is my main press leading up to it. Unlike last time, I'm going to be keeping in plenty of two arm jerks and strict presses. Worked up a good sweat. I did clean and press every rep and no breaks between sides. Actually did hang cleans really to keep more stress on the upper body. Going down so low to get the dumbbell each time might have been a bit much for my hips and back. Want to wait and see how a lower body session treats them. Good and easy, felt in control. For the log jerks, I just moved the weight. That was too be it for the session (besides the bands) but I wanted to try something out. Someone bought a 50lbs medicine ball and I thought it would interesting to use for one arm press training for kind of a ballistic movement where I try to use my legs and jerk the ball up for height. I hit the ceiling twice during this (once each arm) but I'm not sure if I'm going to be able to keep it in the routine as it is hard measure progress and with the lowish ceiling, might be hard to really put everything into it. It was fun though. Did some more stretching to finish up the day.
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Old 07-09-2013, 10:58 PM   #496
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July 09, 2013 Ė ME LB

Dynamic Warm-ups

Deadlifts
135x5
185x5
235x5
290x5
350x5

Wide Grip Romanian Deadlifts
155x3
205x3
255x8
255x8
255x8

Glute Ham Raises
bwx3
MBx3
MB(2)x8
MB(2)x8
MB(2)x8

Sumo Chair Deadlifts
135x12
135x12
135x12

Ab Wheel
bwx12
bwx12
bwx12

34 Minutes of Stretching

Comments: Kind of a real test day for the lower body. Used no belts like yesterday as well. Top set of deadlift was about as far as I wanted to push it at this point. No issues with rdl's. Changed up what I was planning do with ghr's and used bands instead of weight. Probably going to do a combo of bands and weight in the future. Overestimated how easy the sumo chair deadlifts would be. Nowhere near a max effort but I had to concentrate with this weight. Pretty much sitting on a bench, breaking the weight off the floor and sitting up with the weight, and then coming off the bench to finish locking out the lift. Boy did this smoke my hips and glutes hard. Finished up with ab wheel. Really tough but can't really make it easier than bodyweight haha. Just got to keep at it until it is easy. Also tried on a deadlift suit after my workout as I might get one. Thinking about using one to help with car deadlifting more than conventional. Really weird feeling. Used a size 54 Metal Pro Deadlifter. Might be a perfect fit at this point. Just kind of dicked around with 135lbs on a bar and 170lbs on a trap bar. Tons of stretching.
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Old 07-11-2013, 10:17 PM   #497
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I had planned on doing rehab stuff yesterday but I was too tired. I got very little sleep and I fell asleep at the chiropractor's office on the table. Figured it was for the best to get some food in me and get to sleep at a reasonable hour.

July 11, 2013 Ė DE LB

Dynamic Warm-ups

18" Box Squats with MB's
No Bands
45x10
Add Bands (+35lbs)
95x2
135x2
185x2
225x2
275x2
275x2
275x2
275x2
275x2
275x2

21" Axle Front Box Squats w/ 88lbs of Chains
72x3
122x3
172x8
172x8
172x8

Safety Squat Bar Step-Ups (24" Platform)
60x3/3
90x5/5
90x5/5
90x5/5

One Legged Angled Leg Presses
+200x12/12
+200x12/12
+200x12/12

Leg Raises
bw+11x12
bw+11x12
bw+11x12

34 Minutes of Stretching

Comments: Did something quite a bit different than what I had written down on paper. Initially I was going to treat the box squats like the other main lifts with the 5/3/1. However, this is going to be my DE day so I should try to keep it closer to that. I used a reduced percentage and added a small amount of band tension and did a few sets. I focused on sticking my butt back and pushing out with my knees and hips. Wider stance than I usually use. Next time I'll keep the same weight and up the band tension and add two more sets. From there, I did front squats. Well sort of. I did them to a high box about 3" above parallel and used and axle. Picked up this style from Jenkins. However, it keep with the DE nature, I added a bunch of chains. The thickness of the axle was the toughest part with it jammed against my windpipe. I may alternate between band tension and chains for these. Still got time to think on it. Moved on to step-ups. I used and elevated step platform. Not bad, just out of practice. By this point, my quads were sore and my knees were saying uncle. I haven't used the new leg press yet. No idea what the sled weighs but it is different. Maximum load is 720lbs so I'm just going to do one legged presses. Threw on 100lbs on each side and that was just right for what I'm doing. Finished up with leg raises and stretching.
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Old 07-12-2013, 09:51 PM   #498
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July 12, 2013 Ė ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
75x5
105x5
135x5
165x5
200x5

Axle Strict Presses
72x3
102x3
132x8
132x8
132x8

Chest Supported Rows
190x12
190x12
190x12
190x12

EZ Curl Bar Overhead Extensions (seated)
80x12
80x12
80x12

IYTís
5ísx12
5ísx12
5ísx12

31 Minutes of Stretching

Comments: This workout also had changes made to it from my original plan. I knew Fridays would be busy and I was right as both power racks were in use. Benches were open so I did that instead of floor presses. I may just use bench press instead as nobody really benches on Fridays. For overhead, it was going to be log work but I had to wait for a rack to open up. I could do log on one but not the other so my other choice was axle press. Just had to wait for one to open up and go with that choice. Axle it was. I was worried with the warm-up on how it felt on my lower back but I think it was more that I wasn't used to it than any injury pain. Just made it my mission to keep everything braced and no issues after that first set. Was going to be 180lbs for the rows but just throwing on two plates a side was so much easier. Definitely feeling soreness in my upper back and lats from this week. Triceps got quite a pump as well from extensions. Finished up with the usual rep stuff and stretching and got three double meat burritos as a reward.
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Old 07-13-2013, 01:28 PM   #499
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Old 07-13-2013, 01:47 PM   #500
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Keep killing it Craig.
Thanks Steve. Not quite killing it yet. Hopefully another week of slightly heavier workload and I may be back to killing it status.
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