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Bruised and Broken

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dave_rogersonIcon...08-12-2013 @ 14:37 
Member 4046, 590 posts
unit94 said:You'll get there Dave, eventually lol im sure you'll have an injury free year at some point law of averages says you have to!


Lol. Fingers crossed.
dave_rogersonIconMonday09-12-2013 @ 18:47 
Member 4046, 590 posts
Back is still locked up so no weightlifting today, just bench and some bodybuilding stuff:

Bench, tng, (superset with mid/lower trap raises):
60 x 10
80 x 10
90 x 10
100 x 12 (actually easy, good for 14-15 today but my wrist wrap fell off and my wrist has to be locked so it doesn't move for me to bench right now!)
95 x 15
90 x 15

triceps were just absolutely dead at this point

close grip bench, paused:
80 x 5, 5
85 x 5
90 x 5

Arms were jelly.

Then did some supersets:
reverse grip face pulls + rear delts

Lateral raises + pressdowns

Cable pullthroughs + single leg cable RDL (yep, really!)

Did an abs triset for 4 rounds:
Split-stance pallof press, reverse crunches and lateral hip flexion/dip

Also did a ton of stretching.

Well, all the lower trap and mid back work Ive been doing has worked wonders for my shoulder. I'm virtually pain free and my mobility is tons better. I figure that I probably need to pay the same attention to my glutes and hams, so will be basically doing a ton of stuff there too.
dave_rogersonIcon...12-12-2013 @ 19:55 
Member 4046, 590 posts
Post Edited: 12.12.2013 @ 19:56 PM by dave_rogerson
Back is still stiff and sore but much better.I'm not having to lunge to pick something up or wall walk with my hands if I need to bend down. lol. Hopefully back at it properly within a couple of days. I've done something every day, be it rehabby stuff, bodybuilding or whatever. Did some upper back work yesterday and got a little bit of pressing in today.

Strict press, paused:
50 x 5
60 x 5
70 x 10 (post surgery pb)
65 x 10
60 x 10

Really happy with that. Of course its light,but my reps were solid and some of the best pressing I've done. Good for a rep or two more so I should be OK to progress nicely next week.

Bench Press, paused
60 x 10
80 x 10
90 x 10
100 x 7
90 x 8

Shouldnt have done so many warm up reps. Think if I did 5's I may have got 9-10 reps on the bench. Goal for next week is to get that bas***d. Arms were fatigued as fook after the strict pressing.

Squats, with band around ankles
60 x 5
80 x 5
100 x 5

These were giving me a bit of pain and I suspect that it may have been squats that have caused my back to hurt in the first place. Because of my bad hip I really load my left/good leg and twist into my squats and I think I may have done this on a rep last week and either damaged a facet joint or my S.I. Either way, its on the mend, but this is a recurrent thing with me sometimes.

So, I've been thinking and planning what to do. My next operation (carpal tunnel release)is scheduled for late Jan. I have a nice block of time before then that I can train and train more often due to work easing off, which is cool.So, lets see if I can resist the temptation to hurt myself in the meantime and smash some f**king weights.

I don't know what is happening with my hip yet though.My x-rays showed damage and impingement and I have an MRI scheduled soon enough to determine how much arthritis is present and the extent of the damage to the labrum. I've had my head in the books since diagnosis and know that I need to work on s**t like frontal and transverse plane stability and to reduce any anterior pelvic tilt and get stronger posterior chain, external obliques and rectus abs. So, I've started doing this now. While recovering from my carpal tunnel release I will make this stuff my number 1 priority while I am unable to do any upper body stuff. If I have a hip op, I want to go into that surgery as mobile and stable as possible with the best technique I can on my lifting. This should make recovering easier and faster I hope. During recovery from that, I plan to smash my bench and upper body and look for a bench comp or something.

Anyway, going to snatch tomorrow and do what I can. Fingers crossed I am a-ok by Sunday where I hope to start a nice little block.
dave_rogersonIconTake two..15-12-2013 @ 11:59 
Member 4046, 590 posts
Did various rehabby stuff all last week and took today as the start of a little block I have written out for myself. I've been a ton of glute stuff and am working on single-leg stability. Turns out I have 0 stability at all in my gammy leg. No surprise there then I guess and I'm interested to see what will happen if I get the bad leg to match the good(and improve stability in both).

Sunday:

Snatch:
40 x 3,3
50 x 3
60 x 3
70 x 3
75 x 3
77.5 x 2,2,2
80 x 2,2,2

Power Clean and Jerk:
60 x 2
80 x 2,
85 x 2,2
87.5 x 2,2
90 x 2, 2

Squats:
60 x 5
90 x 5
110 x 5
120 x 10,10, 10

Push Press:
60 x 5
80 x 5
90 x 5, 5,4 (fekk!)

Single-leg Back extension
10 x 3 (these had my glutes and hams on fire)

Felt like I had forgotten how to pull this morning. Hate it when that happens but I suppose I haven't lifted for a week so I shouldn't expect much. Didn't miss any but I was hoping it would feel better. Couldn't get a quiet mind today and had way too much self-talk going on as I was trying to lift. The xmas songs on Smooth Radio (which plays on a Sunday morning)weren't doing me any favours either

I'm not going to be squatting too heavy for a little while and I plan on doing some high rep sets with a basic linear progression while I focus on improving my hip health.

Got some stretching and ab s**t to do later.
youngyIcon...15-12-2013 @ 14:26 
Avatar
crushed the generals chance of 6th place
Member 588, 5477 posts
SQ 200, BP 100, DL 200
500.0 kgs @ 84kgs UnEq		Thats a sensible plan Dave. Hope you get the hip and everything else, sorted soon!
dave_rogersonIcon...15-12-2013 @ 14:32 
Member 4046, 590 posts
youngy said:Thats a sensible plan Dave. Hope you get the hip and everything else, sorted soon!


Cheers mate, I appreciate that. I'm feeling optimistic. Hoping that the stuff I'm doing for my hips helps but if not and I have an Op, will just be another blip.
dave_rogersonIconMonday16-12-2013 @ 18:40 
Member 4046, 590 posts
Power Snatch + Snatch from hip + High Hang Snatch

40 x 1+1+1/2
50 x 1+1+1/2
55 x 1+1+1/2
60 x 1+1+1/3

Bench (supersetted with lower trap work)
60 x 10
85 x 10
95 x 5
105 x 12
100 x 15 (hit the peg/hook on last rep so was probably 14.5)
90 x 15

Single arm flat db press supersetted with face pulls:
? x 12 x 4 (no idea what the db weighed, maybe 30kg?)

Did some lateral raises too

Single-leg cable RDL (sets of 15),superset with Skater Squats (sets of 5, each leg)x 4 sets

Then did an abs triset:
Split-stance pallof Press
Lateral hip flexion
Turkish getup/glute bridge thing.

Not a bad session. Bench strength is slowly going back up again. Looking forward to tomorrows training.
dave_rogersonIconTooosday17-12-2013 @ 19:12 
Member 4046, 590 posts
This smashed me today for some reason:

Snatch
40 x 5
50 x 3
60 x 3
70 x 3
75 x 3
80 x 2, 2, 2, 2, 2
80 x 5 (was supposed to do 2 but I botched the second rep and then thought f**k it, gonna do 5 as punishment)

Cleans:
60 x 3
80 x 3
90 x 2
100 x 2, 2
105 x 2, 2, 2, 2

Snatch grip Deadlift from deficit with pause at knee (3 count)
120 x 5
130 x 5
140 x 5

Clean Deadlifts
150 x 5
160 x 5
170 x 5

Was going to do 180 on deads but every ounce of ATP had been drained out of my body at that point. Will use that as a target next week for a set of 5. Was also going to do some rows and some remedial stuff but I was falling asleep in between sets on deadlifts. Will do that stuff tomorrow. Definitely better than Sunday and first time doing full cleans in 2 weeks.
AndyCoupeIcon...17-12-2013 @ 19:25 
Avatar
His levers get the bar up.
Member 2919, 8635 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq		Solid repping Dave
dave_rogersonIcon...17-12-2013 @ 19:36 
Member 4046, 590 posts
AndyCoupe said:Solid repping Dave


Cheers Andy. Just getting some work in. Aim to hit a reasonable single in about 3 weeks to see where I am at.
dave_rogersonIconWednesday18-12-2013 @ 20:06 
Member 4046, 590 posts
Power Snatch + Snatch Balance

40 x 1+1/2 (2 reps, so basically 1+1+1+1)
50 x 1+1/2
60 x 1+1/2
65 x 1+1/2
70 x 1+1/2 x 6

Assisted pistol/Single-leg squats supersetted with 1-leg cable RDls:
did about 8 sets of this with sets of 15 on the RDLs and sets of 4-8 on the pistols (using bands to assist me)

Assisted extended ROM skater squats
4 sets of 8, standing on a Pallini technique plate

High Box step ups (BW),with slow eccentric
4 sets of 8

Then did a massive biceps workout, highlight of which was concentration curling 25kg dbs for a set of 6. Lol.

Really enjoyed the powersnatch and snatch balance complex,I haven't done snatch balance in forever and was managing to really get into a solid bottom position. I don't want to tempt fate by saying this but I think that all of the single-leg/ hip stability stuff is starting to paying off. I felt really mobile today and solid in the receiving position. Basically, I am doing unsupported bodyweight single-leg s**t every day as much as I can to get some stability in my hips. So, I do stuff in training, as my warm ups, at home and at work (if I walk past some stairs I will crack out some step ups,etc.) to get that motor coordination in the gammy leg. You cant really see it on my youtube vids but on my right leg, when I catch the bar, there is massive valgus/collapsing in the knee that I have no control over, but today with the snatch balance, this was not happening at all.

Feeling good and looking forward to tomorrow's squats.
dave_rogersonIconI spoke to soon...19-12-2013 @ 15:46 
Member 4046, 590 posts
Felt like death today for some reason. Was a bit stressy with work and weirdly tired so I basically forced myself to do my session. One of those where you tell yourself that your next rep is your last just to get you through it.

Squats:
60 x 5
100 x 5
120 x 5
130 x 10
125 x 10
120 x 10

(definitely not as mobile as yesterday, can tell that my glutes and hams are getting stronger though, which was cool)

Strict press, paused
50 x 5
62.5 x 5
72.5 x 7 (wanted 8 but missgroved the 7th and was pretty spent, so didnt even try for it - fekk! Will do it next week)
70 x 8
67.5 x 8

Bench, Paused
60 x 5
80 x 5
100 x 10 (Knew I would get that this week)

Close Grip
80 x 12
90 x 10

Bunch of single-leg crap

Done and thank god for that. Hip and back survived, just wish I felt as loose and mobile as yesterday.
dave_rogersonIconFriday20-12-2013 @ 20:22 
Member 4046, 590 posts
Would normally have today off and train tomorrow but xmas calls so I went in today. Just took is steady as I am feeling pretty smashed.

Front Squats:
60 x 5
100 x 5
110 x 5
120 x 5

Snatch + 2 Hang Snatch
40 x 1+2
50 x 1+2
60 x 1+2
70 x 1+2 x 5

Jerk, from Rack
60 x 3
80 x 3
100 x 3 x 5

Power Cleans
60 x 3
80 x 3
90 x 3 x 3

RDL from deficit
90 x 10
100 x 10
110 x 10

Seated cable rows:
5 x 20

Think I need new straps. I don't get on with them that much with snatching as they seem to slip one on side, or I can't get them tight enough when I set up or something similar. Either way, something puts me off when I pull with them. A guy at the gym thinks they are too short,so think I may look to make a pair that are a bit longer.
dave_rogersonIconSunday22-12-2013 @ 12:35 
Member 4046, 590 posts
Lower back is/was wrecked after the RDLs on Friday, despite that they were really light, so I'm moving squats to tomorrow to be safe (its a light squat session anyway). I've structured my training so that I have 1 week of high volume and 1 week of lower volume and higher intensity, then repeat the process at a higher %age, so I was expecting a wee bit of soreness. Lifted really well today, despite feeling slow due to being bas***d sore and I got some good feedback on how I was lifting, which was encouraging. The line of my first pull is about where it needs to be now and I've been advised to start working on my 2nd pull.

Snatch:
40 x 3
50 x 3
60 x 3
70 x 3
75 x 3
80 x 2
82.5 x 2
85 x 2
87.5 x 1

Clean, clean and Jerk:
60 x 2 + 1
80 x 2 + 1
90 x 2 + 1
95 x 2 + 1
100 x 2 + 1


Push Press:
60 x 5
70 x 5
80 x 8,8,8,8

Extended R.O.M Skater Squats (band assisted);
BW x 5 x 8 (bad leg), 2 x 8 (good leg)

Hammer curls, reverse BB curls and other wrist-related stuff:
a ton.

Single-leg hypers:
4 x 15(bad leg),2 x 15 (good leg)


Tuesday morning will be a pretty hard session, so plan to get some decent vids.
AndyCoupeIcon...23-12-2013 @ 08:03 
Avatar
His levers get the bar up.
Member 2919, 8635 posts
SQ 195, BP 127.5, DL 225
547.5 kgs @ 77kgs UnEq		It bloody reaks of gains in here too! Happy

Solid work Dave. Technique looks good and numbers are creeping up.

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