Training Log
- Thread starter AnfoAjax
- Start date
Hyde
Legend
You can’t be at peak strength year round. Injuries and regression are just the other side of the truly phasic nature of strength training & expression.
As you will crawl like a baby now, so too will you lift like a conqueror once again - perhaps, if you do the work & bide your time.
I’m glad to see you doing the work!
As you will crawl like a baby now, so too will you lift like a conqueror once again - perhaps, if you do the work & bide your time.
I’m glad to see you doing the work!
AnfoAjax
Member
January 13th
W3D4
Deadlift
1 x 35 x 25
2 x 45 x 25 10lb+
Squat
1 x 45 x 25
1 x 55 x 25 20lb+
Bench Press
1 x 45 x 12
1 x 65 x 10 30lb+
Seated Bike
5 Minutes
Sauna
10 Mins
Woke up with very little soreness today. Very good.
Out of all this, the bench press was the most uncomfortable.
W3D4
Deadlift
1 x 35 x 25
2 x 45 x 25 10lb+
Squat
1 x 45 x 25
1 x 55 x 25 20lb+
Bench Press
1 x 45 x 12
1 x 65 x 10 30lb+
Seated Bike
5 Minutes
Sauna
10 Mins
Woke up with very little soreness today. Very good.
Out of all this, the bench press was the most uncomfortable.
AnfoAjax
Member
@Hyde
Got another question for you big man,
I've been noticing the last 3-4 days or so that I've started getting lumps (They are pretty small, feels a bit squishy) around the injury site. They don't hurt, I can only make out a few.
Is this normal? Is it scar tissue forming? What can I do about it?
Got another question for you big man,
I've been noticing the last 3-4 days or so that I've started getting lumps (They are pretty small, feels a bit squishy) around the injury site. They don't hurt, I can only make out a few.
Is this normal? Is it scar tissue forming? What can I do about it?
Hyde
Legend
Scar tissue is kind of bumpy when you come across it. I can’t say with any kind of certainty, beyond if it’s new then your body is generating this as a response. These are just my thoughts, no medical knowledge here: it’s got to be blood, inflammation, or tissue related to repair or damage.
If you aren’t bruising and not in pain, just keep an eye on it - if another day goes by and still no bad reaction, I would begin to gently massage it. Assess a day, then increase intensity again if no bruising/pain/negative response to your training and self-massage.
That’s kind of how my ART guy has guided me towards any rehab: you apply a dose of X training or rehab, assess your response, and then progress or regress based on individual response.
akboom87
Well-known member
Already improving, hoping a speedy and swift recovery big dawg!
AnfoAjax
Member
Alright awesome. I'll begin gently massaging the next week or so. I'm going to assume it's scar tissue. Next week hopefully I can graduate to the massage gun with gradual intensity
SkRaw85
Legend
Bench bug ya on this one like last time?
Hyde
Legend
I don’t want you to be terrified to put a little pressure on it now even; I just want to speak cautiously because I’m not remotely a professional in this field & serious lifters often associate harder with better. Whereas in rehab it’s usually more like super high frequency of gentler work that doesn’t signal pain.
Massage gun with adjustable intensity sounds pretty tame.
AnfoAjax
Member
I see. Thanks for this input.
And the help is still appreciated, the input is valuable, it gives me a nice compass to guide myself around. At this point I'll take all the advice I can get from anyone lol.
AnfoAjax
Member
Kinda. I woke up a bit more sore from yesterday (not painful). This might be a one off occurrence though. It was fucking 5 Degrees Out when I went into work and got even worse because of the wind chill.
I feel the most discomfort laying flat, and it probably isolates my core more too. Good sign that i'm probably not ready quite yet for isolation work. But i'm slowly trying to find my sweet spot
AnfoAjax
Member
January 15th
W3D5
Day 5 Rehab Protocol
Deadlift
45 x 25
65 x 25
95 x 25
Squat
45 x 25
65 x 25
95 x 25
Bench Larsen
45 x 25
65 x 15
95 x 12
30lb increase on everything.
Speed on reps have improved significantly. Today was the first day I could pivot and twist on my injured side. Haven't been able to do this (with confidence) the last 2 weeks.
Going up stairs and walking normally finally.
W3D5
Day 5 Rehab Protocol
Deadlift
45 x 25
65 x 25
95 x 25
Squat
45 x 25
65 x 25
95 x 25
Bench Larsen
45 x 25
65 x 15
95 x 12
30lb increase on everything.
Speed on reps have improved significantly. Today was the first day I could pivot and twist on my injured side. Haven't been able to do this (with confidence) the last 2 weeks.
Going up stairs and walking normally finally.
Hyde
Legend
Making some big strides. I think this kind of frequency and activity makes a lot of sense. And obviously take some short walks through the day/avoid being totally sedentary as well.
If you have any Mk677 or TB500, I’d also consider adding those. I wouldn’t necessarily go order them as good as this is going, but if you have them around.
If you have any Mk677 or TB500, I’d also consider adding those. I wouldn’t necessarily go order them as good as this is going, but if you have them around.
AnfoAjax
Member
Don't have any lying around, I did also consider it. I don't know if this would warrant that though. Maybe if nothing improves months down the line.
Just lots of healthy clean foods back up at maintenance cals, and limiting stress. Seems to be helping the most. Obviously dropped the dmz
SkRaw85
Legend
2 consecutive nights counts as a bender lol. Rest up and recover man
Segansational
Well-known member
Make sure to get on the hydration train. Know your dealing with injuries, but no reason to go off the rails with the other stuff if you can avoid it.
AnfoAjax
Member
Unfortunately, it's a vice I've had for many years on and off. I'm not proud of it. Trying
Hyde
Legend
Just remember you are not alone in this; many people on here & folks you know every day would say the same, about this or other things.
Don’t let your dissatisfaction with your behavior beat you down; instead use it to help motivate you to make better choices today! Today is all we have, so just focus on that
Segansational
Well-known member
Feel you here brother. No judgement. Like other pursuits in our lives - working out / weight training as example - use the discipline you have used to get you to those goals and apply to other aspects of life if you want to make a change. Easier said than done, but you've already demonstrated that you can do it physically.
AnfoAjax
Member
January 27th
W5D1
Larsen Spoto Press
45 x 15
135 x 12
185 x 8
225 x 5
205 x 10
Deadlift Paused
45 x 20
135 x 5
185 x 5
225 x 5
275 x 5
No pain today. Still taking it day by day. We'll see how I feel tomorrow. This might've been too much to soon, but considering I feel decent after, maybe not.
Weighed in at 203lbs. Lightest I have been in a very long time...
W5D1
Larsen Spoto Press
45 x 15
135 x 12
185 x 8
225 x 5
205 x 10
Deadlift Paused
45 x 20
135 x 5
185 x 5
225 x 5
275 x 5
No pain today. Still taking it day by day. We'll see how I feel tomorrow. This might've been too much to soon, but considering I feel decent after, maybe not.
Weighed in at 203lbs. Lightest I have been in a very long time...
AnfoAjax
Member
I'm grateful to be able to feel anything remotely heavy in my hands haha.
It's a trip knowing I'm capable of much more but have to hold back because I'm still in the tender stages of rebuilding after the injury. The years of technique and explosiveness is there but I can't utilize it. Terrible.
akboom87
Well-known member
Glad to hear it’s going well! Keep at it and be back to smashing PR’s again
AnfoAjax
Member
January 31st
Week 5 Day 5
Larsen Spoto Bench Press
135 x 5
185 x 4
225 x 3
275 x 5
Deadlift Paused
135 x 2
225 x 2
315 x 5
Squat Paused
135 x 5
225 x 5
315 x 5
Getting my Killer Instinct back on deadlifts. Let myself attack the bar a bit. Still need to build up my mental confidence since I'm so self aware of the injury.
No pain. Same as last time. 50lb jump on everything.
Week 5 Day 5
Larsen Spoto Bench Press
135 x 5
185 x 4
225 x 3
275 x 5
Deadlift Paused
135 x 2
225 x 2
315 x 5
Squat Paused
135 x 5
225 x 5
315 x 5
Getting my Killer Instinct back on deadlifts. Let myself attack the bar a bit. Still need to build up my mental confidence since I'm so self aware of the injury.
No pain. Same as last time. 50lb jump on everything.
AnfoAjax
Member
February 6th
Week 6
Paused Squat
135 x 5
225 x 3
315 x 1
365 x 1 (Stopped , Just didn't feel right)
Paused Deadlifts
225 x 1
315 x 1
405 x 5
Barbell Row
225 x 5
325 x 12
Squats still feeling funny with the ab. Seems like I'm getting away with Deads. So I guess that means I'm Push/Pull for a bit? Was using 315 for a gauge.
Week 6
Paused Squat
135 x 5
225 x 3
315 x 1
365 x 1 (Stopped , Just didn't feel right)
Paused Deadlifts
225 x 1
315 x 1
405 x 5
Barbell Row
225 x 5
325 x 12
Squats still feeling funny with the ab. Seems like I'm getting away with Deads. So I guess that means I'm Push/Pull for a bit? Was using 315 for a gauge.