Mixed things up last night by doing lunges with the SSB bar. Went up to 190 x 10 for each leg. Followed this up with good mornings up to 200 x 10. Legs, back, and butt especially are very sore today. Going into the session my left knee had some floating pain that got better the more I lunged.
This morning I woke up at 7:22 to train before work at 10:30. After a quick breakfast of beef soup, a slice of toast, half a Quest bar, OJ, and coffee, I jumped into my one-arm bench press program. Went a little heavier than last time, up to a 45, two 25s, and a 10.
While easier than the dumbbell I rep I'm keeping rest times very brisk for me, just a minute or two, and shit got challenging quick. Did a bunch of sets, maybe 5 or 6, of heavy weight super-set with dumbbell rows up to the 125 pounder x 10. Finished with lateral raises for both arms (10 in good arm, 5 in recovering one) and curls.
I also plate pressed 15 x 10 for two sets with the right arm. Can't wait to press the empty bar. After I master this weight I'm going to move to the 35 lb bar I have.
I'm going to shift my training to the morning whenever I can. I feel much better getting it done in this period than after work and finishing late at night. Yesterday I managed to get a 50 minute session done before work in the AM. I did a one-arm bench press using my car deadlift handle and the barbell loaded to one side.
The reason for bringing this exercise in was to give my healthy bicep tendon a break from all the brutal dumbbell hosting it's been supporting. I felt the strain before this deload and have read accounts of people ending up tearing their other bicep while in recovery from the first one. It made a big difference just being able to unrack a weight for once.
It'll be nice when I can lift 45s with two arms again when doing squats. As it stands, just subbing out dumbbell pressing sometimes is the first step and my bicep already feels much better.
Bent-over dumbbell rows
100 x 10
115 x 10
125 x 10, 10
Tricep pressdowns, curls, lat raises
Also plate pressed 10 lbs with my right arm for 3 sets of 10! Felt heavy.
I'm also feeling strain on my left bicep tendon from so much dumbbell hosting, carrying bags with that arm, and other forms of picking up my injured arm's slack. I gotta be careful. I haven't had a deload in 4 months so I'm going to do that and order some dumbbell hooks so I'm not curling up heavy weight every arm workout.
Falling behind on this. Let's pick up from last night. After squatting 360x3x5 I've been feeling run down today. Drinking on the weekend and going to work without much sleep probably has more to do with it than anything approaching overtraining, though. Sleep debts can take awhile to pay.
Mixed things up tonight as a result.
Dumbbell push press
100 x 0, 2
Whew, after the first set I figured I wouldn't be getting any but it was surprisingly light , when I managed to get my legs in kinetic synthesis with the press. On the second rep there my timing was off and I basically strict-pressed it.
45+10+10 x 12, 12, 12, 15
45+10+10+10 x 12
Heavy band pulldowns
10, 12, 12, 12, 12, 20, 15
Monster mini snapped and caused me to stumble.
Random stuff for my other arm throughout. Good news: curling a 5 lb plate and also doing a curl+press combo.
Saw the surgeon on Wednesday for a check up on my progress. It was a very quick inspection but he said everything looks great and to keep doing what I'm doing. Physical therapy today saw some improvements. I used a hand bike and then upgraded to a stronger band for resistance training. She asked me how heavy I'm doing my curls and when I told her 2.5 lb she said I can go a little heavier than that. She suggested 3.
Did an easy session tonight. 290 x 2 x 8 SSB squats and a final set of 15, plus some banded leg curls.
Therapist cleared me to "officially" start strength training my arm, although she was aware that I'd been working it out since before I even started PT. She gave me one of those flat bands that feel like a balloon to do tricep extensions with. I'm keeping it at the office so I can do stuff at work and home, especially since I'm working a couple of 12-hour days this week.
This last session was also my most painful one yet. She stretched my arm out to what felt like full extension and held it. I can straighten it out that much but holding it is another matter. Normally my arm just hangs at a slight bend by my side.
Lots of light reps on my right arm tonight. Pressdowns x 20, bench pressing with a martial arts bo, moving up to a 2.5 lb x 20 press, and finally up to 5 lbs x 10-13 for a few sets. Big milestone on the 5 lbs, which felt heavy.
100 x 10
115 x 8, 8, 8, 10
One-arm dumbbell rows
100 x 12, 12
125 x 10, 10, 10
Supersetted with various sets of pressing 5 lbs in the right arm and doing band facepulls.
Didn't record an awesome session where I repped the 115 dumbbell for 8 reps on multiple sets.
Third physical therapy session today. Scar tissue has been breaking down and the injury site is much softer. ROM coming along nicely. Huge improvement in shoulder mobility. Attaining arm extension is lagging.
Helluva busy weekend ahead of me. Work dinner tonight, George's birthday tomorrow, niece's birthday Sunday, on top of work each day.
Girlfriend moving 3 hours away tonight for school. I'll miss her. We feasted on sushi and sake last night.
Physical therapy on Thursday went well. Worked on getting a full extension (not there yet) and pushing the pain boundary with supination. She lotioned my arm up and massaged the arm to break up scar tissue before we tried ROM tests again. I gained more range just from the massage. She gave me some basic exercises to do throughout the day, like overhead extensions and simply lifting the arm up and down.
My shoulder mobility is horrible and I cannot fully rotate the shoulder externally so it doesn't go back very far. Working on that by doing the motion for a barbell overhead press with both arms as best I can. As it is I can't do a real overhead tricep extension, or even raise my arm above my head fully in the first place.
I'm concerned about a hard protrusion I can feel in the elbow crease. Have only noticed it recently. Hopefully it's just scar tissue. The therapist didn't have a definite answer for it. No pain, though.
Up to 350x5
Pushing things along. First time using two hands on the handles. Have to be really careful not to push them when going heavy.
Missed logging a couple sessions. Squatted 325x3x8 and dumbbell overhead pressed 80x4x5. Did 7 on a final fifth set.
Got my brace off last Wednesday. I start physical therapy thisThursday. I almost have full extension of my arm. Supination hurts but I'm pushing it little by little. The doctor twisted it pretty far to test it and it hurt. He asked if I had already started therapy and said he wants to start me on a pretty aggressive program when I told him no. I'm taking that as a greenlight to get the arm really moving.
Did some more exercising of the noodle arm this session beyond the lateral raises. First time applying resistance to it.
100 x 10, 10, 10, 10, 12
Band pressdown on injured arm for 20, 20, 20, 20
Bent-over dumbbell rows
100 x 10, 12
125 x 10, 10, 10
1.25 lbs x up to 15 injured side
50 x 12, 12, 10, 10
SSB box squats
Up to 290 x 5, 5
300 x 5, 5, 5
This has kind of become a back-off day, even though the dead-stop on the box can be tough.
Know what's sad? My shoulder has atrophied so much I drape clothes over it to match the height of my other one so the SSB stays even. It also hurts without muscle cushioning it.
Should be starting physical therapy on my arm soon. This morning I woke up and without thinking extended my injured arm to turn off the alarm. My ROM brace stopped me from fully extending it, and I almost have full extension anyways, so it wasn't brushing with catastrophe or anything (I remember this happening pre-surgery and without anything on my arm, though - I yelped out in pain).
One-arm dumbbell press:
100 x 5, 8, 8, 7, 7 super-set with 50 x 10
50 x 12
Things are coming along. Moving the 100 again feels good. Weight is light but when I start struggling I get nervous about how arm shakes, so I'm keeping it dialed.
Bent-over dumbbell rows:
100 x 10
115 x 8, 10, 10, 10
Kettlebell and dumbbell strict press
50 x 5
80 x 1
50 x 10, 12, 11, 10, 8
Kettlebell and dumbbell rows
50 x 10, 25
30, 30, 15 super-set with 20 kettlebell rows
50 x 20
Lateral raise on injured arm
Just raising and lowering the arm by a little bit. Got a minor pump, which is a lot right now. I haven't logged about this yet but the shoulder has undergone incredible atrophy. I can't stop touching it and marveling at how soft it is. It's not a downer or anything like that - I'm genuinely just amazed at how it feels.
150 x 2 x 10
200 x 10
220 x 10
230 x 10, 10
250 x 10, 10
150 x 20
Beyond 150 for the first time since surgery. Allowing the tiny bit of arm flexion this weight imposes now that I am cleared to move it.
150 x 12, 15, 12
Made this more challenging by the middle of the third set by not locking out.
GPP level really sucks right now. Winded by the ending sets of the workout. To be expected though.
Currently on the 6th day of recovery post-surgery. Using my phone's transcription mode to record this entry. Everything went well after the insurance hiccup. When I woke up I felt no pain due to the entirety of my arm being numb, which lasted about 18 hours afterwards.
Day 2 was a motherfucker, though. The meds did little to alleviate the pain, but by day three it was almost all gone. During this time I did very little but watch episodes of The Office on Netflix.
I feel like my arm is continuing to improve but I'm getting some new shoulder soreness on the injury side when I sleep. This only started about three days ago, oddly enough. It will wake me up every few hours and after getting up to use the restroom it'll be gone enough for me to go back to sleep before the cycle repeats. I've also noticed my good shoulder clicking a lot. I'm sure some funny stuff is happening from the weight of the sling being so constant. I have avoided training so far out of concern over accidentally flexing my arm but I'm going to start again today or tomorrow.
Writing this post out of boredom in the waiting room. After about four hours of sleep I checked in for surgery at 5:30 am. Fast forward through the brief wait and the nurse checking my vitals let me know the surgery would be at 7:30. She was shocked at the description she had on file that I was lifting a 700 lb tire, which is always fun flattery.
Later the surgeon himself (who is an awesome guy) comes out shaking his head and saying insurance is still holding things up. "They like to do this 20 minutes before surgery, apparently." Currently it's 8:32 and I'm already planning things out if I get denied - rehab exercises, what sport I'm going to focus on, etc.
Well, it's almost been a week now since I tore my bicep tendon at my strongman show last Saturday. It's been a long 6 days of battling to be seen by a surgeon and dealing with beaurocratic shit accompanying that.
Spirits are strong. As I type this I'm doing my first workout since the injury. It is a rainy Friday night and I had some drinks at work with the plumbers before declining a strip club invitation to come home and lift. I'm making do with what I can in a sling. I've fooled around with different things seeing what my limits are. To my great pleasure I'm able to load 45 lb plates with both hands, if I'm careful. I've done 240 on the SSB (ridiculously enough my left knee started hurting a little) and repped a 50 lb dumbbell overhead for various sets. I just tried a 80 and couldn't get more than 2. I have to keep my right side relaxed and this no doubt messes with my force output, plus I've just gotten weaker overall. Done several sets of 100 lb dumbbell rows bent over very easily, as well.
It feels good to force myself to record this. This will be my springboard back up.
Real-time update: okay, just overhead pressed the 80 with my good arm for 5 reps this time after tensing up more. Last rep had a little leg drive.
Finishing up now just a little past 11 with 13 reps of the 50 and curling that same weight. It feels a little sad to be working out one side and leaving the other guy behind, but when my right is ready the stronger section will be ready to "guide" it back just from doing bilateral stuff so that's comforting to think about.
Running today. Three hill sprints and a 15 minute jog afterwards. Sore feet bones from Muay Thai didn't give me any problems. Back has been hurting lately so I've been making time to do some yoga every day.
Good news. I went to Home Depot and made an axle. I plan on cramming for continental cleans before my contest on the 18th. It was kind of weird because the sizes for regular galvanized pipes were different from conduit electrical galvanized, the latter of which I went with. Some mislabeling or something going on.
Muay Thai tonight. Practiced kicking with the lead left which I am awful at and have almost never practiced on my own. As a result I kept landing wrong, particularly on the shield my partner was holding, and it made my foot hurt again. This is the reason why I'm not doing Muay Thai more than once a week right now; my feet need to heal after every session.
My push kicks, on the other hand, are pretty good. I can whip them out better than a lot of people in class that I noticed and I did well on the speed sessions that we did. I used to have a problem with my left hip clicking whenever I'd push kick on that side but it doesn't occur anymore. I noticed that the coach starts his kick out with a much straighter leg than I do and extending at the hip, so getting rid of the chamber is something I will work on. I will also be practicing left kicks in my spare time because that shit was just embarrassing.
Boxing tonight was pretty brutal. I should mention that this is specifically a sparring class, which explains the lack of bag or mitt work that I assume the regular boxing class on Mondays has. I really want to try to get to that but my work schedule conflicts.
Everyone I sparred tonight was going pretty hard and I gassed out by the 4th opponent, although my recovery time is quick and I bounced back within the 60 second break between rounds. Since I got way more tired than last time my form suffered and I received more advice as a result. Stupid stuff like not keeping my eyes up when bobbing and weaving, and my stance being too square in front of the opponent. I took a lot of hits and my nose was sore before long, but I landed my own share on everyone and kept throwing in a competitive fashion. I'm in good enough shape that I can force activity even when I THINK I'm dead tired.
After class ended one of my sparring partners, a tall Russian kid named Salva, asked if I wanted to go some extra rounds. This got interrupted when another opponent stopped me to get lifting advice as Salva was momentarily away. He was currently doing no resistance training and I gave him some of my ideas on how to work lifting into his schedule.
So Salva and I go at it and I feel like death at this point, but make sure not to let anyone know it. He's the only guy in class taller than my 6'0 and his reach is giving me problems, so I mentally regroup and focus on pressuring him by moving forward more. In my mind, I'm thinking Cain Velasquez. This works brilliantly and I'm tagging him more (while also getting tagged myself from fatigue). At one point, someone gives us pointers between rounds and says I'm doing what I need to do so he needs to use his reach and move laterally more. We go five rounds and by the end of it he was mostly defense.
My nose hurts and despite my mouth guard I bit my tongue on one occasion. I feel great.
Muay Thai went much better than last week tonight. Didn't have any knee pain afterwards and I feel like I'm getting much better at staying relaxed. This time I partnered up with a much older guy who looked to be in his 60's and whom the coaches call "Young Man". Practiced throwing either an outside or inside leg kick, my choice, followed by a left hook and right cross. After taking turns holding the pads and doing this we added a 1-1-2 while backing up.
Got some pointers on keeping my right hand up when I kick instead of dropping it Thai-style.
The usual calisthenic burnout at the end transpired but this time I actually appreciated the focus on abs: 30 leg raises, 30 crunches, 30 sit-ups, and planks. I haven't been doing direct ab work lately.
Afterwards the coach said he's seeing a lot of improvement in me and to keep it up.
Back is incredibly sore. It started with deadlifts earlier in the week and it was starting to go away until boxing last night, believe it or not. All the bobbing and weaving worked it over. Good session despite that. Belted up on 315 and up.