Building Back Up

MrKleen73 said:
I do well with aggressive music, but haven't ever really had anyone hit me with any positive effect. I can actually muster a lot of intensity just going internal and grabbing a deep focus. Any video I have done have always been without music because my phone stops music once recording video. I just take a minute before unracking to get into that frame of mind. It's funny though with ammonia I can get into that zone almost immediately. Doesn't take much deep focus like normal. That being said, I tend to calm my mind, and focus only on the task at hand before a big lift. Even if I have intense music I almost zone it out once I approach the lift.
Click to expand...

I always try to find someone to smack my upper back before my second and third squats and deadlifts. The pain, in addition to stoking adrenaline, helps make the barbell feel lighter on a maximum squat attempt. And the upper back is a place more people feel more comfortable hitting - people don’t have to really hold back. Usually I will look for the biggest guy or pair of hands amongst coaches/handlers in my flight and have them lay into me.

I have definitely had smaller people hurt themselves hitting my back, so I try to find someone built for the job
 
Hyde said:
I always try to find someone to smack my upper back before my second and third squats and deadlifts. The pain, in addition to stoking adrenaline, helps make the barbell feel lighter on a maximum squat attempt. And the upper back is a place more people feel more comfortable hitting - people don’t have to really hold back. Usually I will look for the biggest guy or pair of hands amongst coaches/handlers in my flight and have them lay into me.

I have definitely had smaller people hurt themselves hitting my back, so I try to find someone built for the job
Click to expand...
This might be worth a try again for me at some point. It has never been something I got much out of but it could also be that it wasn't a hard enough smack. The one or two times I have had anyone slap me like that it wasn't overly painful so maybe I just didn't get the prescribed adrenaline release. I have definitely hurt my hand and even bothered my elbow smacking someone before. I hard smack is rough on both parties.
 
one of the reasons I'm glad I don't get into fights anymore. No glass jaw here and a punch to the face (or back) just wakes me up and makes me feel good lol. nothing would wake me up and make me feel better about fighting than the other guy taking the first swing and connecting square on my jaw. <-- also a good reason not to box, cause my brain would get rattled before I fell down.
 
Dustin07 said:
one of the reasons I'm glad I don't get into fights anymore. No glass jaw here and a punch to the face (or back) just wakes me up and makes me feel good lol. nothing would wake me up and make me feel better about fighting than the other guy taking the first swing and connecting square on my jaw. <-- also a good reason not to box, cause my brain would get rattled before I fell down.
Click to expand...
Oh yeah no doubt, I have a Berserker button but I wouldn't get mad at someone hitting me that I told to hit me. Then again I have never really had a group to train with that we felt comfortable enough to slap the crap out of each other. I literally trained for my only meet solo in my garage so no real experience with that. I could see them going back and forth amping each other up and finishing off with a good smack working for sure. Just never really thought of the benefit of the adrenaline from it instead of just them trying to hype each other up. Now it makes even more sense.
 
GreenMachineX said:
Weight: 216.8

Squat 5x190, 5x220, 7x245 (amrap)
BB Row 8x135, 3x6x145
Reverse Cable Flies 3x8x5
Incline DB Curl 3 x 10, 10, 8 x 20's

Even from an upper push only workout yesterday, I still have some PEM. Not horrible, but still enough to effect my daily life. For now, I'm going to continue 4 days per week though. I'm definitely stronger with only 4 exercises per workout.
Click to expand...


Squat 3x200, 3x230, 6x260 (amrap)
BB Row 15x95, 10x135, 2 x 6 x 155
Reverse Cable Flies 3 x 8, 8, 8 x 7.5
Incline DB Curl 3 x 12, 10, 8 x 20's

Notes: Squat doing OK week to week. I'm trying to be strict on them and really focus on the quads,but when it's heavy and I get a rew reps in, the glutes and hams jump in. BB Row moving up nicely also. Sweating like a pig from this one though.
 
The BB Rows on squat day might add to the PEM. That's a lot of muscle being used in one session. I would say back is definitely the 2nd most taxing body part next to lower body.
 
MrKleen73 said:
The BB Rows on squat day might add to the PEM. That's a lot of muscle being used in one session. I would say back is definitely the 2nd most taxing body part next to lower body.
Click to expand...
Agreed. Any suggestions to the current program?

Day 1: Standing OHP, pull-ups, Lateral Raise, Shrugs
Day 2: close grip bench, deadlift, inverted row, reverse cable fly
Day 3: Bench, incline cable press, Upright Row, pressdowns
Day 4: squat, bb row, reverse cable fly, Curls

My current plan is this starts on Saturday, Day off, Monday, off Tuesday, workout Wednesday and Thursday, off Friday. Eventually, I won't be able to workout on Saturday and this will move to a Monday, Tuesday, Thursday, Friday routine. By then, I'll likely make it a push/pull with legs routine.
 
Maybe swap the upright row on day 3 with the bb row on Day 4, chest and back go well together, and upright rows are hard to use enough weight to be really taxing to the system plus far less muscle involved in the movement.
 
MrKleen73 said:
Maybe swap the upright row on day 3 with the bb row on Day 4, chest and back go well together, and upright rows are hard to use enough weight to be really taxing to the system plus far less muscle involved in the movement.
Click to expand...
Gotcha...that's pretty good. So basically, chest and back together, then legs and delts together for day 3 and 4. Any issue with days 1 and 2 and the overlap?
 
OMG power cleans are by far my favorite lift I just don't really know how to work them into my routine!!

full / real / squat cleans however suck. lol they're fun, I just can't move as much weight lol
 
Dustin07 said:
OMG power cleans are by far my favorite lift I just don't really know how to work them into my routine!!

full / real / squat cleans however suck. lol they're fun, I just can't move as much weight lol
Click to expand...
I used to love power clean, hang clean, push press, and dumbbell snatches. Best power clean only got to 225 for a few reps, but it was fun. That was before I blew out my acl.
 
GreenMachineX said:
I used to love power clean, hang clean, push press, and dumbbell snatches. Best power clean only got to 225 for a few reps, but it was fun. That was before I blew out my acl.
Click to expand...

generally speaking 225 is usually where I would peak as well. still fun as hell
did you get the surgery on your acl? I tore mine back in 2008 but doc opted against the surgery
 
Dustin07 said:
generally speaking 225 is usually where I would peak as well. still fun as hell
did you get the surgery on your acl? I tore mine back in 2008 but doc opted against the surgery
Click to expand...
I did...at the time, I didn't realize that not getting it fixed was an option because it was so hard to walk. You didn't feel super unstable walking around?
 
GreenMachineX said:
I did...at the time, I didn't realize that not getting it fixed was an option because it was so hard to walk. You didn't feel super unstable walking around?
Click to expand...

we did the MRI (is that right ? I always get the various scans, xrays, mris confused) and it showed what the doc called a "90%" tear, it was hanging by a thread. he did that test where he'd grab my calf and try to jiggle my lower leg to determine if the acl was holding or snapped.

this was dec, I did it snowboarding. earlier that year in June I broke my clavicle in 3 places when I returned to BMX Racing and this same doc did the surgery.

so with the ACL showing a "90% tear" he was certain it was snapped and showed no support when he jiggled it, but he wanted me to "finish it off" before he opted to cut me open again. I basically started hiking and stuff and self rehabbing it and after like a month it was never an issue again

that said most of my injuries have been on the left side and I wonder if they're somehow all connected.
 
Dustin07 said:
we did the MRI (is that right ? I always get the various scans, xrays, mris confused) and it showed what the doc called a "90%" tear, it was hanging by a thread. he did that test where he'd grab my calf and try to jiggle my lower leg to determine if the acl was holding or snapped.

this was dec, I did it snowboarding. earlier that year in June I broke my clavicle in 3 places when I returned to BMX Racing and this same doc did the surgery.

so with the ACL showing a "90% tear" he was certain it was snapped and showed no support when he jiggled it, but he wanted me to "finish it off" before he opted to cut me open again. I basically started hiking and stuff and self rehabbing it and after like a month it was never an issue again

that said most of my injuries have been on the left side and I wonder if they're somehow all connected.
Click to expand...
Gotcha. I wish I Could remember all the he did on me, but I just remember him slapping my leg and saying "yup, it's torn completely. If you ever want to compete at a high level, we gotta fix it." He had to wait a month from the injury to operate, and I walked horribly the entire time. Every step was terrifying 😆
 
I didn't see anything else glaring at me regarding overlap from the days.
 
GreenMachineX said:
Gotcha. I wish I Could remember all the he did on me, but I just remember him slapping my leg and saying "yup, it's torn completely. If you ever want to compete at a high level, we gotta fix it." He had to wait a month from the injury to operate, and I walked horribly the entire time. Every step was terrifying
Click to expand...
I don't envy that surgery at all, my former brother law tore his playing soccer and the recovery was hell!
 
GreenMachineX said:
Very mild PEM today! Literally just some fatigue, but that might even be leftover from the lunesta. Yes!
Click to expand...

really happy for you man.
the overall tone in your thread has been one of positive momentum the past few weeks I think. your feedback has been positive, even on days that have a struggle, your lifting consistent. really glad to see it 🤘

are you noticing a change in mood and energy as we approach spring/summer?
I can't recall where you are located but here in the PNW March is the turning point and all the sudden when I get home it's not dark anymore. energy level doubles.
 
Dustin07 said:
really happy for you man.
the overall tone in your thread has been one of positive momentum the past few weeks I think. your feedback has been positive, even on days that have a struggle, your lifting consistent. really glad to see it 🤘

are you noticing a change in mood and energy as we approach spring/summer?
I can't recall where you are located but here in the PNW March is the turning point and all the sudden when I get home it's not dark anymore. energy level doubles.
Click to expand...
Thanks. The sun being out might be influencing my mood and such to a certain extent, but I think the dietary and other changes I've made have helped a lot. Lunesta has been a lifesaver as well.
 
Standing OHP 4 x 8, 8, 8, 7 x 125
Pullup 4 x 4 x BW
Parallel Depth Push up 8, 8, 12
DB Lateral Raise 15x15's, 2 x 8 , 17.5's, last set dropset to 8x5's
BB Shrugs 12x135, 3 x 6 x 185
Planks

Great workout. Carbed up so a little extra strong but made pull ups harder.

Then something awesome happened...my daughter's lacrosse games got canceled, so I checked on her to see if she was OK (since this was her first games and really looking forward to it). She said "eh, I'm disappointed, but I do want to workout anyway." She's been doing various bodyweight exercises for a couple years and some stuff like overhead carries and tire flips, but today we went over back squats, bench press and Shandon ohp. She NAILED the form on all of it first set.

To make it all even better, while she was warming up, she grabbed my phone and said, "I'm gonna put on some heavy metal." :cool:

Proud dad day.
 
Hyde said:
A proud day indeed!!!
Click to expand...
And to top it off...my latest blood work came back.

Testosterone, total 465 ng/dL (250-1100)
Testosterone, free 117 pg/mL (35-155)
RBC 5.72
HGB 16.9
HCT 49.1
MCV 85.8

Perfect blood work for 8 weeks on 7mg daily. I'll be sticking to this dose for another 8 weeks to see where HCT travels before going up again, but as long as it stays stable, I could see myself landing on 8mg daily permanently.

A great day indeed.
 
GreenMachineX said:
Standing OHP 4 x 8, 8, 8, 7 x 125
Pullup 4 x 4 x BW
Parallel Depth Push up 8, 8, 12
DB Lateral Raise 15x15's, 2 x 8 , 17.5's, last set dropset to 8x5's
BB Shrugs 12x135, 3 x 6 x 185
Planks

Great workout. Carbed up so a little extra strong but made pull ups harder.

Then something awesome happened...my daughter's lacrosse games got canceled, so I checked on her to see if she was OK (since this was her first games and really looking forward to it). She said "eh, I'm disappointed, but I do want to workout anyway." She's been doing various bodyweight exercises for a couple years and some stuff like overhead carries and tire flips, but today we went over back squats, bench press and Shandon ohp. She NAILED the form on all of it first set.

To make it all even better, while she was warming up, she grabbed my phone and said, "I'm gonna put on some heavy metal." :cool:

Proud dad day.
Click to expand...

that’s awesome man!! Glad to hear the blood work is good and you are feeling better, doesn’t get much better.
 
Today's WO:

Close Grip Bench 4 x 8 x 155
Deadlift 5x255, 5x295, 7x335 (amrap)
Inverted Row 7, 7, 7
Reverse Cable Flies 2 x 10, 8 x 5

That amrap DL wrecked me. After each of the next sets of Inverted Row and reverse flies, I felt a bit nauseated, so I just didn't do my last set of reverse flies. Kind of shaky too. Ugh. This is one of those things...should I just man up and finished the sets hard even feeling a little nauseated and shaky, or stopped as soon as I felt that?
 
Last edited:
GreenMachineX said:
Today's WO:

Close Grip Bench 4 x 8 x 155
Deadlift 5x255, 5x295, 7x335 (amrap)
Inverted Row 7, 7, 7
Reverse Cable Flies 2 x 10, 8 x 5

That amrap DL wrecked me. After each of the next sets of Inverted Row and reverse flies, I felt a bit nauseated, so I just didn't do my last set of reverse flies. Kind of shaky too. Ugh. This is one of those things...should I just man up and finished the sets hard even feeling a little nauseated and shaky, or stopped as soon as I felt that?
Click to expand...

Keep pushing hard to finish. Those things won’t further drive systemic fatigue. If you have PEM, it’s going to be from the deadlift AMRAP even if you had stopped and went home after it, so try to get the work in.

That being said, I’ve had deadlift AMRAPs that tanked my blood sugar after. Keep a bottle of glucose tabs in your gym bag, or a Rice Krispies bar, and you will be able to finish strong if you start feeling shaky.
 
Wow to hit that AMRAP hard. Hopefully the PEM is not too bad tomorrow.
 
Also congrats on the awesome day with your daughter and her training!
 
MrKleen73 said:
Wow to hit that AMRAP hard. Hopefully the PEM is not too bad tomorrow.
Click to expand...
Thanks. Well see!

MrKleen73 said:
Also congrats on the awesome day with your daughter and her training!
Click to expand...
Thanks! It was a good day. Then went to my son's lacrosse game...they lost but he did great and had a lot of playing time. Great weekend.

Went over bench, squat, overhead press and bb row with my 11 year old son today. He didn't nail it quite the same, but it was still productive.
 
GreenMachineX said:
Thanks. Well see!


Thanks! It was a good day. Then went to my son's lacrosse game...they lost but he did great and had a lot of playing time. Great weekend.

Went over bench, squat, overhead press and bb row with my 11 year old son today. He didn't nail it quite the same, but it was still productive.
Click to expand...
You have got to love it when they all want to be involved.
 
PEM not too bad today! Just some fatigue, but none of the other junk.

The wrist pain/weakness is worse though. Hurt through my workout and still does today. The painful spot is on the pinky side, distal from the bony protrusion on the wrist.
 
GreenMachineX said:
PEM not too bad today! Just some fatigue, but none of the other junk.

The wrist pain/weakness is worse though. Hurt through my workout and still does today. The painful spot is on the pinky side, distal from the bony protrusion on the wrist.
Click to expand...
Congrats on less PEM, sucks on the wrist issue. Are you icing it?
 
GreenMachineX said:
No, but good idea. Thanks. Its funny...when taking care of myself, I have no idea what to do, but when it's anyone else, stuff like that is obvious lol
Click to expand...
I fall into the same pattern too. Icing is so effective but so easy to forget to do. I need to just keep a few dixie cups frozen in the fridge for ice massage. My trainer in football did that and it was so much more effective than just sitting ice on you. Especially when you wipe it dry often. A 5 minute ice massage is worth 15 minutes of just sitting with it.
 
MrKleen73 said:
I fall into the same pattern too. Icing is so effective but so easy to forget to do. I need to just keep a few dixie cups frozen in the fridge for ice massage. My trainer in football did that and it was so much more effective than just sitting ice on you. Especially when you wipe it dry often. A 5 minute ice massage is worth 15 minutes of just sitting with it.
Click to expand...
What is a Dixie cup?
 
GreenMachineX said:
What is a Dixie cup?
Click to expand...
Just a throw away paper cup. You freeze them full of water then tear a little off the top and hold on to the cup while you rub the ice into the affected area.

Invalid Link Removed
 
Update: PEM has set in. It's not quite as bad as it used to be a few weeks to months ago, but fatigue, irritability, lowered mood, headache, etc. all present. I think this happened last week as well, where I felt ok in the morning and by afternoon up evening the rest set in. Might scale back the intensity on my squat and DL day.
 
GreenMachineX said:
Update: PEM has set in. It's not quite as bad as it used to be a few weeks to months ago, but fatigue, irritability, lowered mood, headache, etc. all present. I think this happened last week as well, where I felt ok in the morning and by afternoon up evening the rest set in. Might scale back the intensity on my squat and DL day.
Click to expand...
Stopping one rep shy of your AMRAP might go a long way there. Avoid that last grinding rep and see how that works out.
 
You must log in or register to reply here.
Back
Top