KLEEN - STRONG BODY STRONG MIND!

[jimbuick]

Damn he really was right there

We looked up the master record and it was like 684 so we weren't able to take a 4th for that.

I didn't find out he was open until he got the medal, and didn't look the record up until last night just to see what they were.

Open bench was 396, and if I had know that I might would've tried to have him take 380 or so and take a 4th from there.

Left so much on the platform this weekend...

 

[MrKleen73]

1,459lb total with what sounds like strong potential for a 1,500 at 220! Nice way for a first meet to go I'd say!

Yep, it ended up being a 1466.1 total after the actual conversions to KG. I was definitely very happy!!!!

Dude, I wish I had asked if you were competing in the open while we were at the meet....

State DL record for open 220 is 622, and we definitely could've had you take a 4th and break that.

Yeah, I thought you know I did both of them. I wanted to see where I would land in the open. Just to see how I measured up.

Damn he really was right there

Yeah and had I realized it then I would have definitely be holding that record right now. No question about it. I had a good 630 in me.

We looked up the master record and it was like 684 so we weren't able to take a 4th for that.

I didn't find out he was open until he got the medal, and didn't look the record up until last night just to see what they were.

Open bench was 396, and if I had know that I might would've tried to have him take 380 or so and take a 4th from there.

Left so much on the platform this weekend...

Yeah I left some on the platform but I blew my goal for Total out of the water. I won't complain about that at all. Just start training so that by next meet I can do even better. The soonest that would be is in March, but I haven't made up my mind how that will work out. I may set myself up to do the meet in March then diet down for a BB contest afterwards.

Here is a video of my top 3 lifts!!!
[video=youtube;Rg6FbJ14nIA]https://www.youtube.com/watch?v=Rg6FbJ14nIA[/video]

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[jswain34]

Awesome job Kleen. 358 and 606 looked like openers lol. And "Texas Gainsaw Massacre"

 

[MrKleen73]

Awesome job Kleen. 358 and 606 looked like openers lol. And "Texas Gainsaw Massacre"

Thanks Brother! Yeah they moved so easily I was shocked. I was expecting to grind a bit on the 606 and didn't even come close. The 358 moved like it was 315-325. The peaking protocol was definitely in full effect that day. I was stronger than ever!

 

[hairygrandpa]

Fantastic!
We all followed your prep and got an invaluable insight on how to do it right! Thank you big boss!

 

[kenpoengineer]

Congratulations Chris! A lot of hard work went into those trophies! Proud of you brother.

 

[booneman77]

Man, those are some incredible numbers! Proud to say I was there for some of that prep

 

[MrKleen73]

Fantastic!
We all followed your prep and got an invaluable insight on how to do it right! Thank you big boss!

And thank you for following and supporting me in my efforts brother!

Congratulations Chris! A lot of hard work went into those trophies! Proud of you brother.

Thanks Mark! It was a lot of work, and a lot of fun. I will definitely be competing in another one. Probably in March.

Man, those are some incredible numbers! Proud to say I was there for some of that prep

Thanks and it was a pleasure having you there for the workout my man! Hopefully we get another chance to lift together at some point!

 

[Studhorse]

Nice Job.. Made those lifts look like a warm up!

 

[MrKleen73]

Nice Job.. Made those lifts look like a warm up!

Thanks Brother! First meet and it went really well but I underestimated the power of a good peaking protocol. I could have made some higher jumps but didn't expect them to be so easy. I thought I was going to grind that 606 out and it just came off the floor and went right up. I was shocked!

 

[jimbuick]

Thanks Brother! First meet and it went really well but I underestimated the power of a good peaking protocol. I could have made some higher jumps but didn't expect them to be so easy. I thought I was going to grind that 606 out and it just came off the floor and went right up. I was shocked!

Part of that is on me I think.

I didn't even think to ask if you signed as open, and even if I did I didn't think to check the open records until way later.

If I knew you had a shot at the bench and DL records I probably would've tried to steer you a little differently with your 3rds.

 

[MrKleen73]

Part of that is on me I think.

I didn't even think to ask if you signed as open, and even if I did I didn't think to check the open records until way later.

If I knew you had a shot at the bench and DL records I probably would've tried to steer you a little differently with your 3rds.

Yeah, no big deal at all. Now we know I have to go in and break all 3 next time!!!! I think I can get to a 550 squat by March, and that is the one that is the farthest off from me getting to it in my opinion. I mean a change from high bar to low bar should get me half the way there. After that it isn't really an unrealistic expectation to think I could add about 25lbs worth of strength to my squat in 6 months. I agree though, had we have known that we were that close we prably would have done 280-ish on bench for the 3rd and then tried to break the record on the 4rth. As far as the DL's go, I could have probably just had them put the weight on and let me go again after everyone in the flight finished and still got the record with how easily that pull went. I mean I didn't really have to work hard at it. It didn't take hardly anything out of me.

I definitely feel the tenderness in my knee right now but it is just some inflammation of the connective tissue on the patella. No big deal, just doesn't feel that great...

 

[jimbuick]

Yeah, no big deal at all. Now we know I have to go in and break all 3 next time!!!! I think I can get to a 550 squat by March, and that is the one that is the farthest off from me getting to it in my opinion. I mean a change from high bar to low bar should get me half the way there. After that it isn't really an unrealistic expectation to think I could add about 25lbs worth of strength to my squat in 6 months. I agree though, had we have known that we were that close we prably would have done 280-ish on bench for the 3rd and then tried to break the record on the 4rth. As far as the DL's go, I could have probably just had them put the weight on and let me go again after everyone in the flight finished and still got the record with how easily that pull went. I mean I didn't really have to work hard at it. It didn't take hardly anything out of me.

I definitely feel the tenderness in my knee right now but it is just some inflammation of the connective tissue on the patella. No big deal, just doesn't feel that great...

Yeah, that's what I was thinking after I saw it.

380 or so 3rd and then a 402 4th. Depending on how the 3rd went.

On DL, you could've just taken a 4th at 630 and probably still had more in you.

 

[Hyde]

Peaking is certainly a real and relevant skill - partially why we told you how important it was not to pull heavy at the beginning of the meet week. It is a decidedly uncomfortable process and if done right will yield some real performance!

All the nights you did another heavy rep when your shoulder was aching or your back was inflamed, or the skin was peeling from your hands. That's what allowed you to lift big when it counted, under real rules outside your comfort zone. But when meet day comes it all feels worth it!

 

[MrKleen73]

Yeah, that's what I was thinking after I saw it.

380 or so 3rd and then a 402 4th. Depending on how the 3rd went.

On DL, you could've just taken a 4th at 630 and probably still had more in you.

Yep that's what I was thinking.

Peaking is certainly a real and relevant skill - partially why we told you how important it was not to pull heavy at the beginning of the meet week. It is a decidedly uncomfortable process and if done right will yield some real performance!

All the nights you did another heavy rep when your shoulder was aching or your back was inflamed, or the skin was peeling from your hands. That's what allowed you to lift big when it counted, under real rules outside your comfort zone. But when meet day comes it all feels worth it!

Yeah it was all worth it in the end. Next time will be even better!

 

[MrKleen73]

Alright everyone I got my new workout and have started planning for the rest of my year. Here are the plans as of right now. Train to build more size and strength for the RPS meet in March. Plan is to focus on all 3 state record for the Raw Classic Open age division. Squat is 550, Bench 396, and Deads 622. It will take some work but it can be done and I am still new enough in the strength game to make some nice strength gains.

While training for this we will also be focusing on bringing up my arms, legs and medial delt size to build a more bodybuilder-esque physique. Goals are to be a nice and lean 220 for the meet, then start getting ready for a BB competition some time mid summer to fall. I will start looking for shows at the beginning if the year to see what is out there to choose from.

As far as the workout, we are doing a frequency, intensity and volume ramp over the next 24 days. I will go from training each body part once per week to 3 times per week. I will also be doing cell swelling work for my medial delts every day. If I looked correctly I will have 3 days off in the next 24 days. As far as load goes I will be using reps anywhere from 4 to 30 reps per set depending on the focus of training that day. Still a lot of strength focus as well. I should balloon up a bit from this workout due to all the extra volume. My mitochondria & sarcoplasm increases from the increased volume should bring the size of the muscle up post haste!

I do my first workout tonight and hopefully my knee holds up well. If not I may have to baby it for a week or two.

 

[WAF]

Great vid bro damn your strong powered right thru that sticking point on the squat....."no bitch not today your mine!"

 

[MrKleen73]

Great vid bro damn your strong powered right thru that sticking point on the squat....."no bitch not today your mine!"

Thanks WAF! Yeah, it is funny watching it that sticking point seemed like a split second but felt like a few seconds during the squat. I was thinking "Don't take it from me I got it!!!!!!" I was worried the spotters might jump in.

 

[Hyde]

You are basically guaranteed those numbers if you stay healthy except squat. Deadlift is there now and bench within 20. I would be surprised if you stay healthy if you can't take all those in March!

Since you'll likely be doing most squatting w SSB for a bit that basically guarantees your DL will go up too. And bigger delts and pecs means the bench will too.

 

[MrKleen73]

You are basically guaranteed those numbers if you stay healthy except squat. Deadlift is there now and bench within 20. I would be surprised if you stay healthy if you can't take all those in March!

Since you'll likely be doing most squatting w SSB for a bit that basically guarantees your DL will go up too. And bigger delts and pecs means the bench will too.

That was my thought, and yeah I feel the squat will be the hardest out of the three. Especially right now my knee is pretty inflamed. It has been sore since the meet. Not worried about it being torn or anything it just feels inflamed and is not originating from the joint but the ligament attached to my kneecap.

Yesterday did not go as well as I had hoped. My knee seemed to hold up okay once warmed up. At least at first.

High Bar Squats w/ Intention - 2 sets body weight tension squats x 4 reps, 135x4, 225x4, 315x4, 365x4, 405x4 - the knee seemed to feel better with each set.

Sumo Dead Lifts w/ Intention 135x6, 225x6, 315x6, 405x3 - my back really tightened up at this point. I am thinking my lower back was not as recovered as it seemed.

Close Stance Leg Press with Intention - Tempo 4-0-1-0 - 8 plates total x15, x15, 12 my knee started to hurt here and my back was really tight, like spasming.

I walked it off a bit and went into the wide stance but the combination between my back I just did 3 reps and racked the weight. At this point I attempted a light leg extension set to see how it felt and that lit my knee up. When I got off even bending my knee like a leg curl was causing a little pain so I called it there and then grabbed the 10's and went to work on Cell Swelling Work for my medial delts.

I think my knee is definitely more inflamed than I thought. It buckled under me this morning, and has a nice dull ache to it now. Hopefully the next several days gives it some time to recover since just working them once this first 7 days. I can't get into my ART guy until next Saturday, he is in Costa Rica. I am going to try some flossing on it this weekend and see if that helps.

I told coach about it and we are stopping leg work until it feels better. No reason to keep digging a hole when i can rest it up and come back to crush it as opposed to gradually making it worse.

 

[jswain34]

Here is my attempt at internet doctor (disclaimer: im not a doctor or pt).

Is it the tendon that connects your femur to your patella or patella to tibia? By the sound of it (especially given the fact that leg extensions lit it up), id guess you have some quadriceps tendinitis going on (from femur to patella).

It can be caused by excessive forward tracking of the knee during the squat eccentric ("excessive" is subjective, some people's knees do fine, other's knees dont), overuse, or a combination of the two (among others im sure).

You could try some voodoo flossing (edit: which i see you said you're going to - thats what i get for replying before reading the whole post lol) with it and wrap above and below the knee hitting both tendons. Id suggest grabbing on to something in front of you so you can really try to sit back and keep the shins vertical while doing this. You could even do them decompressed where youd hang a band (monster band or two bands) from a pullup bar and put it under your armpits so it takes some of the load off your knee while doing that. Thats one of the ways ive been doing decompression for my recent back injury and it works great.

From this article explaining some things regarding leg extension machines:

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"The long lever arm of the weight on your shin generates extremely high pressures between the kneecap and the femur. Over time, repeated large forces are compressing the knee cap onto the femur, can lead to degeneration of cartilage of the patello-femoral joint (imagine kneeling on the ground on your kneecaps, then having someone jump on your back!). Also, very high tensile stresses are placed on the patellar tendon, which may lead to patellar tendonitis (aka. Jumper’s knee).
Research done by Lutz, et al. in the Journal of Bone and Joint Surgery compared open (foot is free) vs. closed (foot is fixed) kinetic chain ex’s and determined that closed chain exercises placed significantly less shearing force on the knee joint than opened chained knee extension. Since this is an open chained exercise, stress is placed on the ACL due to high shearing forces on the knee joint."

And heres a video by K Star I found that illustrates what i was saying about the voodoo flossing:

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It is regarding patellar tendinitis (aka "jumpers knee") which would hurt more over the inferior pole of the patella. But, you can see the flossing part:

Might not help, but it might. Good luck man, knee pain blows.

Also make sure you're stretching your quads. You could even temper them with a kb, db, x-wife then stretch afterward.

 

[MrKleen73]

Yes I think it may be quadriceps tendonitis since it is at the top of my patella, that or pre-patellar bursitis. After looking into it those 2 seem they most likely and either would explain the pain. I am leaning a bit toward the bursitis at this point because all the pain is between my patella and the skin. It doesn't go any deeper but it still hurts. My coach things 7-10 days off with some icing and tissue manipulation I should be good to go. I sure hope so.

I am going to watch that KStar video to see what he recommends. I always try to look at his videos before flossing or any SMR work I am not already familiar with.

 

[jswain34]

So its directly atop your patellar body? Or is it over the superior pole of the patella? Maybe check out suprapatellar bursitis vs prepatellar bursitis. I doubt itd make any difference in the treatment so i guess it's probably not a big deal. It just makes more sense to me since itd align more in the same differential as quadriceps tendinitis.

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[MrKleen73]

So its directly atop your patellar body? Or is it over the superior pole of the patella? Maybe check out suprapatellar bursitis vs prepatellar bursitis. I doubt itd make any difference in the treatment so i guess it's probably not a big deal. It just makes more sense to me since itd align more in the same differential as quadriceps tendinitis.

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Yes directly on top of the kneecap. The bursa sack you are talking about is actually higher up from where the pain is from everyting I can tell. It is still a bit inflamed but seems to be improving some. Everything I have been reading also said that the prepatellar is the most common form of bursitis. However it could be a mix of several things being inflamed. Just a matter of getting it down and keeping it rested while recovering.

Last few workouts have been pretty beast.

Incline Bench - 135x4, 185x4, 225x4, 245x4, 265x4

Flat Bench 135x6, 185x6, 225x6, 245x6, 265x5

Dips - Tempo = 4-0-1-0 - 15, 15, 15, 13, 10

HS Wide Grip Chest Press - Tempo = 4-0-1-0 - 70x15, 90x15, 90x12

Modified K Muscle Round Chest Flies - 95x6 - RP 5 seconds, 95x6 - RP 5 seconds, 95x6 - RP 5 seconds, 95x6 - RP 5 seconds, 95x6 - RP 5 seconds, 95x6 - RP 5 seconds - was doing partials by the end to keep things moving.


Back Workout followed along the same premises but I don't have my sheet with all of my numbers so not going to hazard a guess at this point. I will say I was looking huge and full of blood.

On tap tonight is a nice shoulder lift. I should have a pretty massive pump by the time it is said and done. Speaking of pumps... Here is a pic from after I hit chest the other day. My pecs were so full they couldn't even bounce!

 

[hairygrandpa]

What a monster! If you grow a little more you have to take pictures in panoramic mode, LOL.

 

[MrKleen73]

What a monster! If you grow a little more you have to take pictures in panoramic mode, LOL.

Thanks HGP, hoping getting to that panoramic mode doesn't take too long. I can already feel myself starting to fill out a little with the extra volume. My muscles are definitely a little more full than a week ago. Hopefully we can maintain this leanness or get leaner on the way up to 230!

 

[MrKleen73]

Last night went well had a great shoulder workout. Potentiating sets are basically a pyramid working up. You make jumps that help you achieve a maximum set reaching failure at the specified rep range. During the lighter sets I am to use "Intention" techniques to create tension in the working muscle.

Standing OHP - Potentiating Sets @ 4 reps - 95x4, 135x4, 155x4, 185x4, 205x3

[video=youtube;ao6f7h_G9gw]https://www.youtube.com/watch?v=ao6f7h_G9gw[/video]

DB Side Raises - Potentiating Sets @ 6 reps - 15x6, 20x6, 25x6, 30x6 - last one was a partial

Ring Rear Delt Flies - 5 sets of 8-12 @ 4-0-1-0 Tempo

Wide Grip Upright Rows - Modified K-Muscle Rounds - 95lbs - this means I did 6 sets of six with this weight with a 5 second Rest Pause between each set.

Side Raises 10 lbs = 117

 

[MrKleen73]

Okay guys, I am going to be logging SuperPump250 with DMAA at this link.

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However I may continue to cut and paste it over here until done. We shall see how lazy I become.

I wanted to thank the guys at Gaspari for the opportunity to run this product. Since way back in the day I have always enjoyed the various versions of Super Pump250. I was never one of the guys who got the Super Dump from SuperPump! So when I saw that they were having a promo on SuperPump and I haven't had the pleasure of using it in a few years I jumped on the opportunity.

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Look at that profile and try and tell me it is not sexy!!!!!

So now that I have done a bit of an introduction lets talk a bit about the product and my first impressions upon use.

Taste - My first impression was that is smelled pretty good but very sweet. I was kind of worried about the flavoring with it being Cotton Candy. The only good cotton candy flavored product I have ever had was indeed actual Cotton Candy. Well I have to say I was not disappointed by the flavor. It reminded me of powdered sugar mixed into water with a tiny bit of a cotton candy aftertaste. Far from unpleasant but also not my cup of tea. I don't think anyone will have any major complaints regarding the flavor and some may find it very enjoyable. For me it was not a homerun, nor was it a foul ball.

Energy - Here is where I was really excited to try this again. I had not had anything with DMAA in it in quite a while but it was one of my favorite stims. I forgot that it actually seems to kick in the more that you move around. So I took it and waited about 30 minutes. I was gaining energy for sure but not like I expected. I got up and started making my intra drink and moving around a bit and started to get that rushing feeling, like a current running through me. This was when I knew I was going to have a great workout. Once I got to work it just got better.

Focus - I was able to focus quite well last night, and it was required with some of the lifting I was doing. No jitters or any negative effects of the stim or focus complexes.

Pump - So here is where I was pretty impressed with the product. I started my workout right at 17.5 inches flexed cold. As you can see from the pictures below my pump was extreme! I gained over an inch in size during the workout. Keep in mind I used carb powders during my intra workout period so I was also storing glycogen the entire time. Either way an increase in size of over an inch on the arms is pretty damn impressive.

So far really enjoying the product.

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[MrKleen73]

Morning everyone. Hope you all had a great evening. Last night was a Ancillary day for me.

Calves in leg press - Potentiating Sets @ 12 reps - 4p x12, 6p x 12, 8px12, 10p x12, 12p x10 - Calves were really bitching by that last set.

Bent Leg Seated Calve Raise - Modified Muscle Rounds = 6 RP sets of 6, RP was a 5 second count @ 90lbs - I was doing partials the last 2 sets just to get the job done this was brutal on my soleus which hasn't been worked directly in years! My calves looked like balloons within a minute or two of finishing this.

BB Wrist Extensions - Potentiating Sets @ 12 reps - 20, 30, 40, 45, 45x10 - I haven't worked forearms in a very long time this was brutal.

Wrist Flexion - Modified Muscle Rounds = 6 RP sets of 6, RP was a 5 second count 45lbs - I rolled the bar all the way down to my fingertips then rolled it back up and then flexed the wrists on these to get more complete grip work out of it.

Cable Crunches - Potentiating Sets @ 12 reps - 80, 100, 130, 160, 190 x 11 - I really crunched down for maximum contraction on every rep and intentionally pulled my belly button toward my spine to create a smaller waist. Train them in they stay in, train them pressed out and flexed they stick out. Just the way it works.

Hanging Leg Raises- Modified Muscle Rounds = 6 RP sets of 6, RP was a 5 second count - Started with straight leg but had to move to bent leg halfway through the 5th set.

 

[MrKleen73]

Incidental update information -

Pumps are going strong, expecting to see some new size start to creep in during the next month. I am 11 days into a 24 day training cycle. Each week volume, frequency and intensity are ramped up. This should create some extra strength and bring on some nice size gains.

I took some progress pics Saturday after having a Recovery Nutrition Day. That means only trace carbs, and about half my normal caloric intake. I dropped quite a bit of size in that one day of no carbs. I was down at 210.3 in the morning and coach agreed this was the flattest he had seen me yet. I am running through nutrients like a man possessed. We decided that my metabolism is seeming a bit supercharged right now. So we increased calories again.

Calories are MUCH higher right now than they have ever been at a whopping 4148 cals, and approaching 500grams of carbs on my anabolic days.

 

[MrKleen73]

Just another Basic Update while I am logging SuperPump 250 in another log.

Here are my most recent progress pics, this is with a pump at a weight of 213 lbs.

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Also that program I started was a bit too much for my joints and what not. I needed a little more recovery time after the meet. The last 10 days I have been doing very light and basic pump work to increase circulation and help aid in some healing.

I just got my new program from coach. It looks great, we are not going into it balls deep like we tried to jump in right after the meet. For the first week nothing will be over an RPE8, and the volume at that RPE is not high. However I go back to doing all of my exercises. Will still be doing daily cell swelling for the shoulders. Every day after my workout I have to do 100 nonstop side raises then go into 100 nonstop rear lateral raises. BRUTAL!!!!!

I am going to rest today and get started on the program tomorrow. It will be leg day and even though only going to an RPE of 8 I expect to get some serious DOMS after just doing pump work for a bit.

 

[Hyde]

Anything over 15 on raises is torture!

A meet is a true gauntlet for your connective tissues and nervous system, so being mindful the first month after is a fairly common practice. Although many people want to of course go balls deep into another serious training cycle lol

 

[WAF]

Just another Basic Update while I am logging SuperPump 250 in another log.

Here are my most recent progress pics, this is with a pump at a weight of 213 lbs.

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Also that program I started was a bit too much for my joints and what not. I needed a little more recovery time after the meet. The last 10 days I have been doing very light and basic pump work to increase circulation and help aid in some healing.

I just got my new program from coach. It looks great, we are not going into it balls deep like we tried to jump in right after the meet. For the first week nothing will be over an RPE8, and the volume at that RPE is not high. However I go back to doing all of my exercises. Will still be doing daily cell swelling for the shoulders. Every day after my workout I have to do 100 nonstop side raises then go into 100 nonstop rear lateral raises. BRUTAL!!!!!

I am going to rest today and get started on the program tomorrow. It will be leg day and even though only going to an RPE of 8 I expect to get some serious DOMS after just doing pump work for a bit.

stop everything right now you need to see the DR something is growing on your back..... You have monster traps, bro did anyone tell you Halloween is over you can stop scarring the kids. Good progress!!!

 

[MrKleen73]

Anything over 15 on raises is torture!

A meet is a true gauntlet for your connective tissues and nervous system, so being mindful the first month after is a fairly common practice. Although many people want to of course go balls deep into another serious training cycle lol

Amen on the raises!

Yeah, I was stoked about entering into the next phase but I found out quickly that I had not refilled the hole I dug during the meet prep. Most things are pretty close to back to normal now so I feel safe in stepping it back up a notch. Plus the deconditioning from zero heavy lifting last 2 weeks should allow for some nice growth at lower weights. So will will take advantage of that by increasing more slowly allowing both connective tissue recovery, and for more points of adaptation with frequent smaller jumps in intensity / weight.

stop everything right now you need to see the DR something is growing on your back..... You have monster traps, bro did anyone tell you Halloween is over you can stop scarring the kids. Good progress!!!

Love it! Thanks Brother!

 

[love2liftkat]

200 raises...that's craziness!! I think air would be too heavy for that many!

 

[Studhorse]

stop everything right now you need to see the DR something is growing on your back..... You have monster traps, bro did anyone tell you Halloween is over you can stop scarring the kids. Good progress!!!

It's those massive deads he has been doing in his vids.

 

[WAF]

Bumping this get your ass in gear!!! Hows it going you up to deadlifting small cars yet??

 

[MrKleen73]

Haha no doubt! Been dealing with some injuries that hopefully I have gotten under control. Only been doing pump work last few weeks which worked out while logging the SuperPump 250. Trying to increase weight this week to see how things hold up. Then hopefully be going full bore next week if everything holds up. I have about a week or two left of the Super Pump 250 before I come back to posting here regularly again.

 

[WAF]

Haha no doubt! Been dealing with some injuries that hopefully I have gotten under control. Only been doing pump work last few weeks which worked out while logging the SuperPump 250. Trying to increase weight this week to see how things hold up. Then hopefully be going full bore next week if everything holds up. I have about a week or two left of the Super Pump 250 before I come back to posting here regularly again.

damn I didn't know you had an injury, hopefully you get it sorted out bud. Yup its a delicate game we all dabble in.

 

[MrKleen73]

damn I didn't know you had an injury, hopefully you get it sorted out bud. Yup its a delicate game we all dabble in.

No doubt nothing major just 43 year old and 30 years of lifting over use injuries creeping up from the meet prep. A little quadriceps tendinitis, some supraspinatus and labrum tenderness... things are improving just a little slower now while trying to work through in the process.

 

[MrKleen73]

Quick Update - I will be resuming my log here.

Injuries have persisted during my SuperPump250 log to the point that my training has been subpar, and as a result I lost a lot of motivation and let my nutrition slip a bit also. So I have lost a bit of weight. I am down to 209 and about the same bodyfat as the last pictures aboce. Maybe a little higher but only slightly if so.

Anyway, I went to see my ART guy and he told me I needed to take this past weekend off then only do rehab type work and calisthenics for the next few weeks to let my knee and shoulder heal. That we had come to a point that I needed full on downtime from "training" the affected areas in order to recover from the injuries.

I have my coach working on a recovery based program focusing on calisthenics, mobility drills, SMR, and possibly add in a little Isolation BFR work for biceps and triceps since that does not effect either of my injuries. I am not sure what he will come up with but I will post up what I am doing in here as we go.

 

[Hyde]

Be patient and smart - you can get healthier if you are willing to put the work in! I know you can do this.

 

[MrKleen73]

Be patient and smart - you can get healthier if you are willing to put the work in! I know you can do this.

Definitely, just had to come to the realization that all of this wheel spinning was not only tearing up the tires, but wearing the engine down too. Going to slow it down get some traction and keep this bad boy on the road.

More chaos entered my life this past Tuesday night in the form of a molar tooth breaking in two. I have not been able to lift since because getting my heart rate up makes my tooth and head hurt bad. I can actually feel my pulse in it when my heart rate goes up. They were not able to get me in to pull it so I am in pain for the rest of the weekend waiting for Monday to get here so I can have it pulled.

Workouts if I can do them will be very light weight, alternating upper and lower body. Do sets of 15-20 slow tempo reps, supersetting opposing muscle groups, 20-30 seconds rest and 3 exercises per body part. Nothing over an RPE 6-7. Should really help with recovery...

 

[Studhorse]

Definitely, just had to come to the realization that all of this wheel spinning was not only tearing up the tires, but wearing the engine down too. Going to slow it down get some traction and keep this bad boy on the road.

More chaos entered my life this past Tuesday night in the form of a molar tooth breaking in two. I have not been able to lift since because getting my heart rate up makes my tooth and head hurt bad. I can actually feel my pulse in it when my heart rate goes up. They were not able to get me in to pull it so I am in pain for the rest of the weekend waiting for Monday to get here so I can have it pulled.

Workouts if I can do them will be very light weight, alternating upper and lower body. Do sets of 15-20 slow tempo reps, supersetting opposing muscle groups, 20-30 seconds rest and 3 exercises per body part. Nothing over an RPE 6-7. Should really help with recovery...

That sucks. Hang in there brother I know its frustrating but its just temporary . some times life just happens!

 

[kenpoengineer]

Ouch! Tooth ache is as bad as back ache! Monday can't come fast enough.

 

[booneman77]

Ugh teeth issues are one of those things that I can feel in the pit of my stomach.

 

[Rocket3015]

Take it easy, you may just notice some new growth after the break!!

 

[love2liftkat]

That stinks! How did everything go? Hope you're feeling somewhat better after having it out and heal quickly!

 

[MrKleen73]

That sucks. Hang in there brother I know its frustrating but its just temporary . some times life just happens!

Ouch! Tooth ache is as bad as back ache! Monday can't come fast enough.

Ugh teeth issues are one of those things that I can feel in the pit of my stomach.

Take it easy, you may just notice some new growth after the break!!

That stinks! How did everything go? Hope you're feeling somewhat better after having it out and heal quickly!

Thanks everyone! The last 10 days has really been brutal on me. I got the tooth pulled last Monday and have not been able to workout yet. Tomorrow was supposed to be the first day of light training. However, some stitches came out this weekend and then yesterday the packing they put in it came out. So now it is VERY sensitive again. I called the dentist and they want me to wait another day or two before I start exercising since the packing is out. They don't want me to blow the clot, or give myself a dry socket so it will be another couple of days.

Man pulling the tooth was a nightmare. Because I grind my teeth apparently my jawbones are extremely dense, and my teeth are all very tightly packed in to the point moving one would move all the teeth next to it. So he fought with trying to pull the tooth for an hour just cranking and torquing on it. He even had to renumb me a few times. Finally he gave up and sawed the roots off the tooth then went in to dig them out of my jawbone. So now my whole left side of my jaw is sore, the 3 teeth surrounding the one that was pulled are all still loose and hurting. It feels like I was punched in the jaw by Tyson! Even worse, I think I might be getting a dry socket from where some of the stitches came out on their own this weekend and then a plug of some packing. Now even room temperature water getting into the hole hurts. So I am being extra careful.

 

[Studhorse]

Thanks everyone! The last 10 days has really been brutal on me. I got the tooth pulled last Monday and have not been able to workout yet. Tomorrow was supposed to be the first day of light training. However, some stitches came out this weekend and then yesterday the packing they put in it came out. So now it is VERY sensitive again. I called the dentist and they want me to wait another day or two before I start exercising since the packing is out. They don't want me to blow the clot, or give myself a dry socket so it will be another couple of days.

Man pulling the tooth was a nightmare. Because I grind my teeth apparently my jawbones are extremely dense, and my teeth are all very tightly packed in to the point moving one would move all the teeth next to it. So he fought with trying to pull the tooth for an hour just cranking and torquing on it. He even had to renumb me a few times. Finally he gave up and sawed the roots off the tooth then went in to dig them out of my jawbone. So now my whole left side of my jaw is sore, the 3 teeth surrounding the one that was pulled are all still loose and hurting. It feels like I was punched in the jaw by Tyson! Even worse, I think I might be getting a dry socket from where some of the stitches came out on their own this weekend and then a plug of some packing. Now even room temperature water getting into the hole hurts. So I am being extra careful.

Dam bro! so much for an easy tooth pulling!
Ya, you don't want dry socket. I had that once. sucks!