Training Camp - KB's New Journal

[JKurz1]

Monday 183

Standing OHP:
65x8
75x7
75x6
Why the hell have I not been doing these? love em

DB press:
40x6
40x5

Std rear delts:
15x12
15x12

Ended with 2 sets of DB crucifix holds

BB curls:
50x12
50x12

Cable crunch:
70x20
70x20
70x20

Ended with HIIT 13minutes. Started another 2 week clen cycle today. 20mcg.

why are you continue to cut bro?? You gotta get that weight up, but props!

 

[d3track]

no shyte
whats with the cutting killa?

 

[KillahBee]

no shyte
whats with the cutting killa?

got some gut that I want gone - it's that simple. and the low weights are also a by product of my shoulder, which is still not 100%. 2 more weeks and then it's bulk time. trust me bros, I am not happy cutting, but I need to.

 

[d3track]

i rember the shoulder, glad to hear its doing better

now get on that bulk
the harness pull will make fun of you until you do!

 

[KillahBee]

i rember the shoulder, glad to hear its doing better

now get on that bulk
the harness pull will make fun of you until you do!

thanks bro.

I know, that dirty skirt-wearer is all over me like stink on a monkey!

 

[KillahBee]

Tuesday Back/Tr/Calves 182 (50mcg clen)

Pull-ups
BWx3
BWx2
BWx1
first time doing these in a looooong time cause of the shoulder. gotta keep em in.

DL's
95x10
135x8
135x8
DL's!!! Oh how I missed you!! First time doing these in about 2 months cause of the stupid ass back injury. took it very slow and light. hammies hurt more than the back.

BB row:
95x12
95x12

Lat plldwn:
85x12
100x8

Hyperextentions:
skipped cause of the Dl's - didn't want to overdo it.

Shrugs:
75x12
75x12

Stnd calf:
205x20
205x20

Std calf:
90x20
90x20

Good w/o today. been a shitty last 3 or 4 days with the CKD. gotta get my ass in gear so I can stop this cutting BS in a few weeks. gonna rethink doing an HST routine when I am done with the cutting. worked on it this weekend and I am just afraid of tweaking my back again since that type of workout is what did it last time. I actually saw a decent modified WSB workout that has some strongman training principles in it. sort of a WSB for Dummies and Pussies type of thing. will look at that more this week.

ended with HIIT, 15m.

 

[*MissFit*]

Stay focused.. don't let a few bad days throw u off..

 

[KillahBee]

Stay focused.. don't let a few bad days throw u off..

thanks hun - that's the plan. just happy I could do DL's again.

ps - hope everything gets better at home for ya.

 

[*MissFit*]

Yup doing much better she is back closer to my brother.. u can't help ppl who don't wanna be helped.. when im old im gonna be like my dad.. i have alreayd decided

thanks hun - that's the plan. just happy I could do DL's again.

ps - hope everything gets better at home for ya.

 

[d3track]

DL's
95x10
135x8
135x8
DL's!!! Oh how I missed you!! First time doing these in about 2 months cause of the stupid ass back injury. took it very slow and light. hammies hurt more than the back.

no pain though?

 

[KillahBee]

no pain though?

not during it, no. the realt test will be tomorrow morning. I was obviously going very light too.

 

[KillahBee]

Thurs Ch/Tri/Abs 179 60mcg clen

Incl BB:
115x6
115x6
115x5

Flat DB:
40x8
40x6

Pec deck:
115x8
115x8

Close gr bnch:
85x10
95x8

OH kickbacks:
15x10
15x8

Cable rope:
40x10
40x7

Ended with HIIT 15m.

Felt good, back not too sore from DLs yesterday. gonna try some light squats tomorrow. read up more on a program I may switch to in a few weeks. I am thinking it looks pretty good. It's a (very) modified WSB. Don't know much about WSB, but this program has only 1 ME upper day and 1 ME lower day per week, with the 3rd day as a high rep day. It looks like something that I would be very interested in. I am also going to order some strongman implements soon. Either going with the package that includes a sled, thick bar, log and a pair of farmers walks or just a good sled and farmers walks and maybe go out and get a keg. I have $500 from work to use for this, so I will make it count. very pumped about that, cause I was using makeshift implements last summer and they just didn't cut it. maybe do some implement training on Saturdays with the new split - ridiculous amounts of fun. also going to work on my bulking eating plan more this weekend. I think I nailed down some good foods, just gotta break em out into a meal plan that I will stick to.

 

[Womanizer]

nice bro

 

[KillahBee]

Friday 181 (goddamn St. Paddy's day and March Madness) 70mcg clen

Squats

65x8
95x10
95x8
115x8
115x8

Firs time doing these in about 2 months. being very careful cause my lower back is still very shot from whatever fucking injury I had. if i can just increase the weights a little each week I'll be back into it in a month. legs also cramped up a lot.

Finished with leg press, ham curl and a set of calf raises.

 

[Smurfy]

dude you dont have to do any leg presses after you squat. skip that shit. ham curls good. calf raises good.

Also Id like to see some pics.

 

[*MissFit*]

I agree about the pics.

dude you dont have to do any leg presses after you squat. skip that shit. ham curls good. calf raises good.

Also Id like to see some pics.

 

[KillahBee]

dude you dont have to do any leg presses after you squat. skip that shit. ham curls good. calf raises good.

Also Id like to see some pics.

a) I know, but because I couldn't squat a lot of weight because of the back I felt like I needed a little more, biyatch

b) soon. but Lummy may not like them.

 

[KillahBee]

Sunday 180

Did some cardio on the treadmill for about 40 minutes. Also did a little grip work. went to STA comp yesterday and was just inspired to no end. I gotta get the back to 100% so I can start bulking and training hard. Below is the program I am going to use for at least a few months. It is a very modified WSB, throwing in some event training (just bought a sled and should have some farmers walks in the next 2 weeks )

WSB Modified

Monday Max Effort Upper Body

Max Effort Lift (work up to a max set of 3-5 reps)
BB bench press
Or
Incline BB press
Or
Close grip bench press
Or
Decline BB bench press
Or
Rack lockouts

Supplemental Lift (3-4 sets of 6-10 reps)
Flat DB press
Or
Incline DB press
Or
Decline DB press

Horizontal Row (4 sets of 10-15 reps)
BO DB rows
Or
BO BB rows
Or
Seated cable rows (various bars)

Rear Delt/ Upper Back (2-3 sets of 12-15 reps)
Seated rear delt machine
Or
BO cable flyes (single arm)
Or
BO DB rear delt flyes
Or
Cable scarecrows

Weighted Abs (3-4 sets of 8-15 reps)
Russian twists w/ plate
Or
Cable crunches
Or
DB side bends
Or
Needsize
Wed Max Effort Lower Body

Max Effort Lift (work up to max set of 5 reps)
Trap bar DL
Or
Box squats
Or
Rack pulls (partial DL)
Or
Front squats / Zerchers
Or
DL

Unilateral Movement (3-4 sets of 8-15 reps)
BB step ups with knee lift
Or
BB reverse lunges
Or
Walking lunges
Or
BB step ups
Or
Single leg squats (back leg elevated)

Hamstring / Posterior Chain Movement (3-4 sets of 6-10 reps)
Leg curls
Or
Glute ham raises
Or
Romanian DL
Or
GMs
Or
Reverse hypers

Grip Training (3 sets)
DB holds
Or
BB holds
Or
Plate pinch gripping
Or
COC
Or
Wrist rollers

Friday Repetition Upper Body

Repetition Lift (work up to 3 sets of max reps, rest 60 seconds between sets)
BB bench press (max reps on 95, 135, 185 or 225)
Or
Regular push ups
Or
DB flat bench
Or
DB incline bench

Supplemental Lift (triceps) (3-4 sets of 5-10 reps)
DB tricep extension
Or
Rope pushdowns
Or
OH kickbacks

Vertical Pulling (4 sets of 8-12 reps)
Lat pulldowns
Or
Pull ups

Medial Delt or Trap Exercise (3 sets of 10-15 reps)
DB side press (single arm)
Or
DB shoulder press (seated or standing)
Or
Lateral raises (Db or cable)
Or
BB / DB shrugs

Elbow Flexion Exercises (3 sets of 8-10 reps)
BB curls
Or
Preacher curls
Or
Hammer curls
Or
Alternate DB curls

Abs Circuit Training
Variety of ab exercises performed in a circuit with no rest between exercises.

 

[KillahBee]

Monday 182

Standing OHP:
75x7
75x5
65x8
Felt it a little in the left cuff, so took it easy after the first set. warm up more next time.

DB press:
40x6
40x4

Std rear delts:
15x12
15x12

Cable cr:
70x20
70x20
70x20

Ndsze:
10x5
10x5

BB curl:
50x12
60x8

Hammer crl:
25x8
25x8

fell off a little with the diet the past week. get on track this week and finish up in the next 2 weeks so I can start new routine and start bulking. need to get strong.

 

[Smurfy]

good job hot stuff.

 

[KillahBee]

good job hot stuff.

I love you.

Went to go see a strongman comp this weekend, saw some EF heads (and ex EFers) and a bunch of IT guys. Gave me more inspiration than I could have wished for. It's go time Smurf.

 

[Smurfy]

Did you see PolishHammer (thats my bor) and The NY crew? I love dem guys.

Strongman comps are the most fun and inspiring thing to watch. OMG i used to love to go watch those. My ex was a strongman competitor. good times. but um he was an ass.

 

[KillahBee]

Did you see PolishHammer (thats my bor) and The NY crew? I love dem guys.

Strongman comps are the most fun and inspiring thing to watch. OMG i used to love to go watch those. My ex was a strongman competitor. good times. but um he was an ass.

lol - I'll fucking kill him!!!

Yeah, I saw that whole crew. They are amazing. Suston is just sick - nailed a 725 18" DL and just had the crowd going wild. I realized afterwards that PolishHammer was sitting right next to me for part of the contest! I have made a conscious decision to put all my efforts into training and possibly compete in a year and a half or so. need to take some time to just eat, get big, get strong and learn the events.

 

[Smurfy]

lol - I'll fucking kill him!!!

Yeah, I saw that whole crew. They are amazing. Suston is just sick - nailed a 725 18" DL and just had the crowd going wild. I realized afterwards that PolishHammer was sitting right next to me for part of the contest! I have made a conscious decision to put all my efforts into training and possibly compete in a year and a half or so. need to take some time to just eat, get big, get strong and learn the events.

dude awesome. those guys over there really helped me get my lifts up. hammer knows his shit and suston is really damn strong for not being enormous. I'll bet you saw Lenny too. he's amonster. wonder if revex was there. and athernigy. (old EFs bros).oh man if you compete next year Im totally coming to watch. (no Im serious). I may be living in Maryland soon anyhow

 

[KillahBee]

dude awesome. those guys over there really helped me get my lifts up. hammer knows his shit and suston is really damn strong for not being enormous. I'll bet you saw Lenny too. he's amonster. wonder if revex was there. and athernigy. (old EFs bros).oh man if you compete next year Im totally coming to watch. (no Im serious). I may be living in Maryland soon anyhow

yep, most of those dudes were there. it was fantastic - had the time of my life just watching em. MD? for Lummy? nice - I used to live in BMore.

 

[KillahBee]

Tues 182

DL:
95x10
135x10
135x10
155x8
Feeling real good. wore a belt, which helped tremendously. slowly bringing it back without pain. increase weight next week.

BB row:
105x12
105x12
with belt

Lat plldwn:
100x12
100x8

Shrugs:
75x15
75x10

Ended with HIT 8minutes.

Thoughts:
- why havent I been wearing a belt much? It helps a lot with the back pain.
- I am a MUCH happier person when I can deadlift.
- I am traveling the next few days, so I am going to print out a bunch of reading material on lifts like the BP, DL, Squat and OHP. if I learned one thing from the bench seminar at STA, it's that there are proven techniques involved in all these lifts that I haven't been giving their just attention. need to approach these lifts more like a PLer. knowledge is the key.
- did I mention I love deadlifting?!

 

[Smurfy]

yeah awesome dude. keep it going

^5 @ PL'ing

 

[powerslave]

I have made a conscious decision to put all my efforts into training and possibly compete in a year and a half or so. need to take some time to just eat, get big, get strong and learn the events.

Best way to learn is to compete. Get out there bro! You'll have a blast, learn shit and get better as you go.

 

[KillahBee]

Friday

Just wanted to get in the gym and work the back a little, don't want it to get frozen.

Flat Bench:
no set rep/set or weight scheme. just wanted to work on the techniques I learned at the STA bench seminar. Namely:
- using legs to generate power
- using hips more
- keeping ass down on bench and arching lower back
- pinching shoulder blades
- keeping wrists straight
- dropping elbows down and in

Felt a little weird but I'll adjust.

Squats:
not too good today after a good week last week with the back. back was very verytight and sore from working and traveling Wed and Th. fucking pisses me off. it takes me months and months to get over a little injury. this is ridiculous.

going to move to a 3 day split next week in prep for my WSB routine I'll be starting in a few weeks. don't want to start it until my back is much better.

 

[KillahBee]

3/28 update:

back was sore this weekend from the going out and travelling last week. bent down lastnight to pick something up and got a sharp pain in my back, to the point I had to drop to the floor. woke up and it was stil painful, to the point I didn't go to the gym. going to the doctor tomorrow. I know exactly what he'll say - go to the PT and rehab it. so, much like my fucking shoulder injury, this means more time spent out of the gym and more money spent doing shit I could probably think up on my own. can't even begin to explain my frustration. my strength routine now is going to be postponed for a t least a month or so. Why the fuck does it take my body so long to overcome seemingly minor and common injuries? so damn depressing. I guess I will just have to take this opportunity (quote, unquote) to really strengthen my core and my back so I can avoid this shit in the future. this is terrible. my sled should be coming in this week too.

 

[KillahBee]

3/29 update:

went to doc today and big surprise - have to go to PT for the back. 2x a week for 4 weeks. beyond depressed about this, as it is going to set me back a good 4-6 weeks on my WSB routine and bulking. but, I gotta deal with it. continue the cutting during rehab and concentrate on cardio and doing whatever I can in the gym without hurting myself. can probably still do light DL's, but the squats will be tricky.

 

[Miss24k]

3/29 update:

went to doc today and big surprise - have to go to PT for the back. 2x a week for 4 weeks. beyond depressed about this, as it is going to set me back a good 4-6 weeks on my WSB routine and bulking. but, I gotta deal with it. continue the cutting during rehab and concentrate on cardio and doing whatever I can in the gym without hurting myself. can probably still do light DL's, but the squats will be tricky.

Take it easy Killah, your body is telling you something, so just relax give it a break, or you'll end up hurting yourself worse, leave the squats alone for now.

Hope you feel better soon

 

[Phaded]

what did the torn rotator cuff feel like my shoulder is really fucked up and i might have that problem. i've had 2 labrum surgeries however.. what chest workouts would you recommend to do with shoulder pain

 

[KillahBee]

what did the torn rotator cuff feel like my shoulder is really fucked up and i might have that problem. i've had 2 labrum surgeries however.. what chest workouts would you recommend to do with shoulder pain

yo - hard to describe the feeling. wasn't immediate horrible pain or anything. more like a constant discomfort that didn't go away. don't think it was a major tear (is there a difference in tears?), but it was obvious something was not right.

chest exercises - I have heard so many different things on exercises to avoid. I tried them all with light weight and decided myself.

dips - hell no
upright rows - nope
flat bench - very, very weak but I am doing it slowly but surely
incline bench - feels a little better than flat but still bothers me
DB bench - feels better than BB but still bothers me

I only avoid the top two and am working on getting back into the others. patience is the key.

 

[Phaded]

well it must be diff than.. cause i can do dips and upright rows with no problem.. incline work is what i have the most trouble with.. i'm gonna try and implement all dumbell work on chest days everyone is saying that iwll help to not tweak the shoulder..

 

[KillahBee]

well it must be diff than.. cause i can do dips and upright rows with no problem.. incline work is what i have the most trouble with.. i'm gonna try and implement all dumbell work on chest days everyone is saying that iwll help to not tweak the shoulder..

you never know man. do you do any rotator cuff specific exercises? I would throw some in, even if it's not the cuff. this is something that many people ignore til it's too late (i.e. ME). this is a great article with some really good exercises that helped me strengthen the cuff:

http://www.dolfzine.com/page391.htm

 

[Phaded]

i used to pitch college baseball so i know all those exercises ill implement them on chest days..

 

[KillahBee]

Update:

can't get into PT til Apr 13th - AWESOME! Might as well just give up and get fat.....
started doing some stretches lastnight, some with bands. been out of the gym for a week now. going to start doing light cardio tomorrow (I am almost certain activity is good for my back right now) and continue the stretching. had a dream lastnight that I got my sled in the mail

 

[KillahBee]

Sat: stretching and first cardio in a week

been stretching for a few days now. mostly lower back, hamstring and calf stretches. using some jumpstretch bands as well. did 35 minutes on the treadmill today, felt good to get some activity in. much looser afterwards when stretching.

going to continue the cardio this week, maybe some light upper body weights too.

 

[*MissFit*]

Maybe hold off on the weights till you feel a 100%

The injury keeps setting you back

Sat: stretching and first cardio in a week

been stretching for a few days now. mostly lower back, hamstring and calf stretches. using some jumpstretch bands as well. did 35 minutes on the treadmill today, felt good to get some activity in. much looser afterwards when stretching.

going to continue the cardio this week, maybe some light upper body weights too.

 

[KillahBee]

Maybe hold off on the weights till you feel a 100%

The injury keeps setting you back

I know, it sounds stupid. but I know from the last month or 2 that the only thing that bothers me is squats. regardless, I may just slowly phase in light weight work. if my body is saying to stop, I will. when I tore my RC I made the mistake if staying out of the gym and then got "frozen shoulder". my back actually feels better after cardio and training. but just light training, to stay active and keep the back active.

 

[Womanizer]

gj bro! btw nice pic!

 

[*MissFit*]

he always has hot babes in his ava

gj bro! btw nice pic!

 

[Phaded]

who are these hot chicks in your avatars

 

[KillahBee]

who are these hot chicks in your avatars

that's for me to know and you to wonder about. just enjoy them my man.

 

[Womanizer]

lol

 

[KillahBee]

Thurs - Update

Got an x-ray of the back Wed, still waiting for the results ( I can tell you now - they'll find nothing). start PT next week, but God fucking knows how that will go. Supposed to go 2x a week for 4 wks, but, unless I can go at 8am every time I can't do it/ No way I can take time like that off of work.

in the mean time, I have been stretching daily. I now figure that, since I can't really lift heavy for a bit, I might as well keep cutting for another few weeks since my cutting fell off once I hurt myself. gonna try cardio HIIT in the morning and some jogging at night. train a little upper body on Mondays and lower on thursdays to keep the muscles active. continue the CKD. try not to kill myself or others.

 

[Smurfy]

i was doing SLDL yesterday! 135 for 10! kiss me!

 

[KillahBee]

i was doing SLDL yesterday! 135 for 10! kiss me!

lol - awesome! nice job, womaing. I miss the gym - very depressed. got my farmer's walks yesterday, gonna take em for a (light) spin tomorrow.

 

[KillahBee]

Saturday - first day training with real farmer's walks

So, in light of my injury, I planned on just taking the new implements for a little spin. Well, once I got out there I was having WAY TOO MUCH FUN to take it easy, so I did a little more than I planned.

It's tough to find a nice open, not crowded area when you live in a city, so I went to a local filed behind a school at about 7am, hoping it would be pretty empty. The field I used:



Did some laps and then sprints to warm up. Then started off with some wrist rollers and some reps on the COC #1 (gotta have the D&D coffee!):




Then started with the farmer's walks. Wanted to keep it light, so just used the implements without adding weight.





Started off with some long distance walks. basically just walked as far as I could before tiring. Probably ended up 80-100 yards. Then did some long distance walks with turns and walking back. (during rest periods I did more wrist rollers and some COC work). Then did some long distance jogging with the implements and added in some turns. Finally ended with some all out sprints, which really did me in. The field was muddy as hell so footwork was difficult, and having water and mud fly all over the place is always fun.

I was having way too much fun, so I decided to throw on some 45 plates and do some harder work in the parking lot.





this definitely tested me. tough on the grip, the core, the legs, the forearms, the shoudlers. you name it, heavy f walks hit it.





hands torn up a bit:



Muddy ass shoes:



overall, this was the funnest day I have had training in a while. can't wait to get my sled (hopefully soon). seriously - this shit gets me pumped like nothing else in life. plus the looks I got from the random housewives going for a morning jog were funny as hell!

 

[Smurfy]

dude awesome!!!

you and I are totally in love now. well, I am.

Those farmers implements looks great! I want some! Can I come over? NO hanky panky, just FW and COC.

That wrist roller looks like a giant tampon BTW

 

[Phaded]

ill shit nice pics

 

[Phaded]

and ipod earphones are very uncomfortable and suck .. do you agree?

 

[KillahBee]

dude awesome!!!

you and I are totally in love now. well, I am.

Those farmers implements looks great! I want some! Can I come over? NO hanky panky, just FW and COC.

That wrist roller looks like a giant tampon BTW

lmao. I actually licked the wrist roller pipe and it didn't taste like one.

come over anytime Smurfarina - farmer's walks, wrist rollers, and good touc/bad touch

 

[KillahBee]

and ipod earphones are very uncomfortable and suck .. do you agree?

you know what, at first they sucked but i think I have just become used to them. it's tough when you are running full speed with almost 200 pounds hanging in each arm and one ear bud falls out though!

 

[KillahBee]

note: holy shit am I tired!! I took a nap cause I was so damn fatigued and now I had to go across the street and grab a protein bar (even though I am on a CKD) cause I needed it. let's hope I can start the bulk soon cause training like this takes it out of ya.

 

[JKurz1]

dooood...you train like a powerlifter you gotta eat like a powerlifter.......let's go...anyone can be skinny..........

 

[*MissFit*]

tell that to the fat chick

dooood...you train like a powerlifter you gotta eat like a powerlifter.......let's go...anyone can be skinny..........

 

[Smurfy]

note: holy shit am I tired!! I took a nap cause I was so damn fatigued and now I had to go across the street and grab a protein bar (even though I am on a CKD) cause I needed it. let's hope I can start the bulk soon cause training like this takes it out of ya.

dude is this some sort of revelation? LOL You know for a fact you might feel decent while training and shortly after, but later that day and next day, fugheddabouddit. nap city sweetheart

 

[KillahBee]

dude is this some sort of revelation? LOL You know for a fact you might feel decent while training and shortly after, but later that day and next day, fugheddabouddit. nap city sweetheart

lmao - I know, I was being Captain Obvious. just noting it so next Saturday I am not so retarded.

 

[KillahBee]

Update:

Had my initial consultation with the PT today. Didn't start well at all. I was late (probably the first time I have been late for something in 8 years). She gave me a little attitude and I didn't play along. We ended up getting into a pretty big fight in the exam room - she tried to give me a lecture, I told her I wasn't paying her for a lecture and to just do her job, she kept up with the attitude, I told her not to piss me off, she told me not to piss off the pregnant woman from NY, I told her not to piss off the Italian kid who eats NYers for breakfast. We finally got over it and went to work.

Arthritic back, which I always knew. Gonna have to just do little annoying stretches for a while, which I knew and have done before. Strengthen the core. One major problem is that she told me not to DL, squat or BB row anymore. Or GMs. I laughed at her and told her that wasn't gonna happen. This will be a battle. I refuse to not do those exercises. She is not telling me to stay away from them b/c my back problems are severe - it's cause she has the same view as my mother (someone with no idea about the gym or the human body) and looks at the lift and says its dangerous for anybody and everyone. Fuck you hunny, you ain't winning this one. 2-3 times a week for 6 weeks.

 

[Phaded]

thata boy keep up the good shit

 

[Smurfy]

Update:

Had my initial consultation with the PT today. Didn't start well at all. I was late (probably the first time I have been late for something in 8 years). She gave me a little attitude and I didn't play along. We ended up getting into a pretty big fight in the exam room - she tried to give me a lecture, I told her I wasn't paying her for a lecture and to just do her job, she kept up with the attitude, I told her not to piss me off, she told me not to piss off the pregnant woman from NY, I told her not to piss off the Italian kid who eats NYers for breakfast. We finally got over it and went to work.

Arthritic back, which I always knew. Gonna have to just do little annoying stretches for a while, which I knew and have done before. Strengthen the core. One major problem is that she told me not to DL, squat or BB row anymore. Or GMs. I laughed at her and told her that wasn't gonna happen. This will be a battle. I refuse to not do those exercises. She is not telling me to stay away from them b/c my back problems are severe - it's cause she has the same view as my mother (someone with no idea about the gym or the human body) and looks at the lift and says its dangerous for anybody and everyone. Fuck you hunny, you ain't winning this one. 2-3 times a week for 6 weeks.

I predict her bent over the desk taking it DOGGY within 2.5 weeks.

 

[KillahBee]

Update:

I start PT April 26th, 2x a week for about 6 weeks. Because of my experience with PT already (for lower back) and just my general knowledge on the subject matter, I pretty much know what the PT will consist of. Yesterday I bought and read the Core Performance Training book talked about here (thanks to casualbb and tom t for the reco) and it looks like this is a program that will definitely benefit me for stretching and recovery. I am traveling on business today through Tues, but am going to start the program tomorrow, since you can do most of the first week without a gym. Gotta get back in the gym with consistency, even though I can't really lift. I am obviously very dissappointed in this injury and the fact that I had planned on beginning bulking and my WSB routine in April, but I guess that;s life. Can't let it hold me down, cause it is the way it is. Get back to it when I can and then hit it hard. should have my sled next week too.

 

[Madcow2]

Have you thought about belt squats. Simmons is a big fan of them for those with back issues and it has some traction-like properties. Definitely use the time to your advantage one way or another (even if it's not lifting or physical - maybe learn something new or do something you've never had time to pursue but interests you). Sometimes a break is a blessing in disguise.

 

[KillahBee]

Day 1 of Core Performance

EDS 1, Movement Prep

I am traveling, so it is difficult to get in, but I am making it work. A few of these stretches are decently complicated, enough to make you read a few times and practice before doing. I can feel it mostly in my hip flexors and the likes. I'm liking this program and looking forward to the results.

 

[Miss24k]

I'm liking this program and looking forward to the results.

I'm glad to hear it

 

[KillahBee]

I'm glad to hear it

Wk 1, Day 2

EDS 1, Movement Prep + Physioball

Been traveling all day and have no access to a ball. Did the EDS and Movement Prep

 

[KillahBee]

Wk 1, Day 3

ESD 1, Movement prep, Regeneration

This program is definitely intense. I can't wait to see how this turns out. I need to get a foam roller though, cause my makeshift foam piece I used tonight is crap.

 

[KillahBee]

Wk 1, Day 4

ESD 2 (it was more like ESD 1...), Prehab 1,2,3

Damn, I would love to walk into the gym and see how most people in there handle a pillar bridge front hold for 20 seconds! bought a physioball and foam roller today.

 

[KillahBee]

Wk 1 day 5

EDS 1, Strength

Alt DB bench
Physioball leg curl (love these)
1 arm/ 1 leg DB row
Split squat/lunge

Circuit:
Floor & Physioball pushups
Split DB curl-to-press
DB pullover extension
Physioball reach, roll & lift

Short, but intense. haven't touched a weight in weeks so I was WEAK as hell. got my sled yesterday



Between the sled, my farmer's walks, and my plates, my apartment is getting a lot smaller!

 

[Phaded]

i started following this thread late so i'm not really up to date.. but what exactly is it you are training for..

 

[KillahBee]

i started following this thread late so i'm not really up to date.. but what exactly is it you are training for..

lol. I know, I get confused at times too.

brief synopsis:

Started training a few years ago. Tore my rotator cuff about 2 or so years ago (didn't have the knowledge I needed). Took a long time to get back to even decent strength, and by then it was like I was starting all over again. Was doing well, started bulking (in a very sloppy manner) and got fat. My goal for the last few months has been to lose the little gut I got from my bulk and then start bulking properly. While I am definitely not a BBer, I still do not like walking around with a little gut and want to get rid of it before bulking hardcore.

Right now I am doing this core performance training for a month or so cause I pulled a muscle in my lower back from trying the Bigger Faster Stronger program. As soon as the back gets better my goal os to bulk and get stronger - very simple. I am extremely interested in trying to compete in a strongman amateur contest, but I need to get a hell of a lot stronger before I do that. I am going to make a new journal for my modified WSB program.

 

[KillahBee]

Wk 1, Phase 1, Saturday

Regeneration. Just did the AIS section, as I won't have a foam roller until tomorrow. Sore from yesterday, especially in the glutes. Wks 2 & 3 of Phase 1 comin up.

 

[KillahBee]

Wk 2, Phase 2 Monday

Mvmnt Prep, Prehab, Regeneration

The back feels a little better, but the legs are still acting up. It is the weirdest thing - I get a tingling/pins and needles sensation down the back of my hams and calves. It's very weird and at times extremely uncomfortable. It worries me that the docs have no idea what it is too. I can only hope it goes away as the back gets better

 

[KillahBee]

Wk 2, Phase 2, Tues

Physioball, regeneration, strength

only did a little of the strength today. went to the PT and she said it sounds like I a may have some disc issues (herniated or bulging). I am going to talk to my doc tomorrow and get a reco on a good ortho and see about an MRI. if this keeps me out of the game for longer I am going to fucking lose it. maybe my body is telling me that this isn't for me....

 

[Smurfy]

dude hi

 

[Phaded]

yo bro what did the torn rotator feel like.. could you do bench with it.. i think i might have same problem..

 

[KillahBee]

yo bro what did the torn rotator feel like.. could you do bench with it.. i think i might have same problem..

tough to say what it felt like. it wasn't like I hurt it then immediately winced in pain. It felt just really uncomfortable in my right shoulder after one of my shldr workouts. nothing too painful. I rested a little and it didn't go away. ended up going to 2 docs - one told me to stay out of the gym (BIG mistake - ever hear of frozen shoulder?) and the other actually helped me a little. The bench has come back very slowly. just had to do a ton of rehab and take it very easy.

 

[KillahBee]

Friday (performed on Sat)

Phase 2, week 2

Mvmnt prep, Strength, Prehab Core

Also threw in some Hyper Exten, hamym curls, bb curls and CG bench. very very weak. back still pretty tight. most of the pain/discomfort is now in my lower left side and the tingling/weird feelings in the hammies and calves is mostly in the left leg now. going to an ortho May 10th. afraid it may be disc issues. beyond bummed right now.

 

[Phaded]

tough to say what it felt like. it wasn't like I hurt it then immediately winced in pain. It felt just really uncomfortable in my right shoulder after one of my shldr workouts. nothing too painful. I rested a little and it didn't go away. ended up going to 2 docs - one told me to stay out of the gym (BIG mistake - ever hear of frozen shoulder?) and the other actually helped me a little. The bench has come back very slowly. just had to do a ton of rehab and take it very easy.

no surgery.. i think i have the same problem.. i have a slight pain which hurts when i lift but i can still lift.. how ever the next few days after chest or shoulder days is fucking pain .. like i worked out my shoulders on wed and where my rotator cuff would be is still killing me today..

 

[KillahBee]

Sunday, Week 2, Phase 2

Regeneration. I also did some very light (150-200lbs) sled pulls today - backward drags and harness pulls.

Going to start hitting the weights again this week in addition to the Core workout. can't stand being out of the gym. Ortho appt. May 10.

 

[KillahBee]

Monday, week 3, phase 2

mvmnt prep, prehab, regeneration. no ESD as my back and leg are a little off from yesterday's sled drags. good news is that I got an appt next monday with a diff ortho - one that my PT highly reco's.

 

[KillahBee]

Wednesday

hit the gym this morning to actually train for the first time in a while. very very light weights, monitored my back the entire time.

warmed up with some Movement Prep and some RC exercises.

Incl BB:
65x15
85x12
100x8
100x5

Flat DB:
35x8
35x8
35x8
35x6

BO BB Row:
65x15
65x15
65x15

Lat plldwn:
70x12
70x12
70x12

Hyper ext:
20x15
20x12

Hammy curl:
65x15
65x15

PB crunch:
10x15
10x12
10x15

Side bends:
20x15
20x12

Ended with HIIT 10 minutes.

Felt a lot less stiff then a month ago when I would wake up and train. I can only assume this is due to the Core Performance training I have been doing. going to continue doing that at night and ease back into training 3x a week. going to try light DL's but no squats.

 

[Miss24k]

Glad to see you were able to train again.

 

[KillahBee]

Glad to see you were able to train again.

man it felt good! we'll see how I feel tomorrow though....

when's the comp - May, right??

 

[Miss24k]

man it felt good! we'll see how I feel tomorrow though....

when's the comp - May, right??

That's good.

Yup, it's in 10 days, I can't believe how time flew by.

 

[KillahBee]

Week 3, Phase 2, Wed

Mvmnt prep, Prehab core, Regeneration

Unless the doc tells me otherwise, here is my plan:

I am going to start my modified WSB 3-day split next week. Not full-out and I changed it around a little to reflect what I can't do right now (squat variations) and what I need to do (core exercises). I am looking at it as a tune-up to the actual routine once I get better. It is based off the WSB template, but has some changes for a non-PLer like myself, including some movements I need to strengthen and that carry over into strongman. It has an ME Upper Body day, ME Lower Body day and a Repetition day. I have incorporated lifts like the sumo squat, push press, standing OHP, ab work, grip work, and implement work on Saturdays. let's hope for good news on Monday from the doc that doesn't involve me staying out of the gym.

 

[KillahBee]

Friday

Hyper Ext:
16x15
16x12

OHP:
45x warm ups
65x8
65x8
65x8

DB tri ext:
20x15
20x10
20x10

DB shrugs:
70x15
70x12
70x10

BB curls:
45x10
55x10
55x8

PB plate crunch:
10x15
10x15

once again, took it very light

 

[KillahBee]

Monday, 5.9

ME Upper day (just warming up for when I can really start my WSB modified split. very light weight, going thru the motions....)

Started with some Movement prep and hyperextensions (16x15, 16x12)

Incl BB:
65x15
85x12
100x6
100x6
100x5

Flat DB press:
35x8
35x6
35x6
35x6

BO BB row:
65x15
85x15
85x12
85x10

BO 1-arm cable flyes (rear delts):
10x10
10x12
5x10

PB plate crunch:
10x12
10x12
10x12

Ended with 20 min treadmill.

Went to the ortho today. After Xrays he said my L5 is a little off on the right side, but nothing huge. getting an MRI on Friday, then seeing the doc on Tues to go over it and make a plan of action...

 

[Phaded]

Woohoo Getting Into The Gym Exciting Times

 

[BOOEY]

You'll be back at 100% faster than you can say 'nuttin but a peanut'

 

[KillahBee]

You'll be back at 100% faster than you can say 'nuttin but a peanut'

lol - Lighthweight BABY!!!!


thank boys - it's tough cause I have had this inner beast inside me just waiting for the perfect time to explode and I keep getting hindered by these goddamn injuries...

 

[KillahBee]

Wed ME Lower

Warmed up with Movement Prep

Added:
Hyper Ext:
6x12

Leg ext:
70x12
70x15
70x15

Calf raise - std:
45x30
55x25

DL:
95x12
95x12
135x6
135x8
Not bad - kept it very very light

Ham curls:
70x15
70x12
70x12
70x12

DB holds:
70

PU bar hangs:
BW
BW

HIIT 11 minutes

weighed in at 178

 

[KillahBee]

Th

20 min treadmill, low intensity. Would have liked at least 35 mins, but the back and hammies were a little sore from yesterday. MRI tomorrow - man, I forgot how much those things suck, but no big deal.

 

[Miss24k]

Slow and steady, you'll get to where you want to be

 

[KillahBee]

Friday Repetition Upper day 178

Push Press:
65x10
65x10
75x7
65x8

DB tri ext:
20x15
25x10
25x10
25x10

Lat plldwns:
85x12
85x12
85x12

DB shrugs:
70x15
70x15
70x12

BB curls:
45x10
65x8
55x8

Abs circuit:
PB plate crunch:
10x20
10x15

Side DB bends:
25x20

PB leg curl:
x12
x12

Overall felt alright, back got a lot less stiff throughout the workout. First time I have trained 3 days in a week in a while, so I am pretty happy with the results. Warmed up with mvmnt prep, which really helps, especially with the hips. Got a few questions on the push press I am going to make a thread about. Ended with HIIT for 10mins. MRI later today.

 

[KillahBee]

Saturday

35 minutes on the seated bike. Back pretty sore from walking all over the city yesterday and lying in that goddamn MRI machine for 40 mins. REALLY wanted to do some farmer's walks today but decided it would be wise to hold off. Tues I get the MRI results...

 

[KillahBee]

Sunday 30 minutes on the seated bike

Gained like 5,6 pounds overnight - the wonders of beer and hamburgers

 

[KillahBee]

Tues (actually Mon's workout) ME Upper

Flat BB:
65x12
85x12
105x10
115x6
115x5

Decl DB:
35x8
35x8
35x6

BO bb row:
85x15
85x12
85x12

That's it. back felt TERRIBLE today - worst it has been in a while. not sure why. made the entire workout unfun and almost unproductive. finished with 12 min HIIT. results of the MRI today....kind of nervous