28 June 2012

Warmup 2k at 1:56/500m pace

Workout

Deadlift: 1x5@135lbs, 1x5@155lbs, 1x10@170lbs

Assistance: 3x10 chin-ups, pull-ups, wide grip pull-ups and 60 reps walking lunges.

I was hesitant to really put some weight on DLs today because I think my technique may not be as strong as it could be. I hope that I am not suffering from using too much back. I squatted lower today on the set-up for the DL and it felt different than what I normally do. Normally my hips are higher but I dropped them about 4 inches from normal. This injury really made me rethink my technique. I know it isn't BAD but I also know that it wasn't, nor still is, perfect. I will play with my initial hip height and see where I find I am the strongest. I will re-read starting strength and watch some more videos as well.

I have yet to start the two-a-days. I am still easing into the workouts and am a bit fearful that that type of volume will aggravate my back and set me back further. I am giving myself a few weeks of lifting and getting stronger before I add any crossfit in.

Cheers!

26 June 2012

Workout
Bench: 1x5@115lbs, 1x5@125lbs, 1x12@135lbs
Assistance: 3x10 Chin-ups, 5x10 Dumbell bench@50lbs
Abs

The workout was nice and easy. Bench will come faster and I think I will add on some more weight to get it to be a bit more challenging the next week. The new 1RM calculated, using the formula from the previous post, was 190lbs for bench. I will be using this next week to start my workouts.
For anyone wondering what I do for abs it is kind of whatever I feel like. I do always make sure to end with planks though. I think those are great.

Cheers!

25 June 2012

AM Workout
Squat:
1x5@90lbs
1x5@105lbs
1x15@115

Assistance: Step-ups 5x10@BW, Back Extensions 3x10, Leg Press 5x10@220lbs

PM Workout
30"on 30" off x5@ 1:34.3/500m pace.

Starting fully Wendler's 5/3/1 today. The last set I went for the 1 rep max to see where it is I would be. Using the formula:

Weight x Reps x 0.0333 + Weight = Estimated 1RM

I came out with a 1RM of 165lbs...not very good for me. My legs felt like they still had A LOT to give but my back was feeling like it was enough. The last set of 15 wasn't really tough although I did get fatigued quicker than I would normally. It is to be expected after taking such a long time offI will continue the slow journey to health by just taking it easy and working my way back into it.

During the assistance work I really focused on engaging my hamstrings and glutes. I chose a step that is about 8inches below my hip and so my thighs are just past horizontal. The only other option was to either extreme of really low, or like I was trying to step-up 4 stairs at once. During the step-ups I just concentrated on the engagement of the back portion of my legs. I think this could stand some improvement. People tend to be more quad dominant when squatting and I want to be using my muscles to their fullest potential. It felt really good at the end and work was great with no real issues with the back.

Afternoon workout was quick, not very easy though. I wanted to really get my legs into the game with some explosive erg work. Averaged over 155m/30" with the last 2 sets getting 161m. It felt explosive and strong. I did get fatigued quickly though. It had nothing to do with the legs but rather my cardio. As I add in some more difficult PM workouts that will come around.

Tomorrow morning Tammy is lame-ing out on me so I will probably be going it alone. Bench press is up for tomorrow and I am not sure what I will be doing for the circuit piece.

Cheers!

21 June 2012

Warmup:
1600m erg @1:58/500m

Workout:
Deadlifts (warm up 1x8 with bar, 1x5@95lbs)
Work sets: 1x5 @105lbs, 1x5@115lbs, 1x5@135lbs

Assistance: Pull-ups (used different grips for each set) 3x10, Abs

You can see that my numbers I am putting up are quite low. It has been extremely difficult, mentally, coming off this injury and working with weights so light. Nothing hurts more in the weight room then listening to your ego. It has been rough for sure but another month or so with consistent progress and light weights should get everything back in order.
I did do a circuit with Tammy Wednesday morning and was sore all day. I thought I was going to be off the rest of the week but this morning the back felt better and I was able to give it a go this afternoon.

I haven't been following the prescribed weight percentages because I am just testing to see what I can and can't handle. The weight I used to calculate the work sets was VERY conservative. This let me start out really light and see how my body felt working up to some real weight. Next week I will begin the first evolution on Wendler's program and maintain the prescribed weight. Once I feel confident that my back can handle the work I will begin to add the crossfit days on top of the lifting sessions. At the end of 8 weeks I will see how I feel and add weight from there if necessary.


Cheers!

19 June 2012

Workout
1600m erg warm up@ 1:58/500m pace
Bench Press
Warm-up: 1x5@55lbs, 1x5@70lbs
Work sets: 1x5@95lbs, 1x5@115lbs, 1x5@120lbs
Ab circuit
3x10 pull-ups
4x20 push-ups

Today was really hard to go light. Bench has always come easy, probably because when I was younger all I thought about was getting my bench press up. I really focused on technique which was easier because it was so light.
I am glad I am doing Wendler's program. I can see how it is going to benefit me getting back into lifting again. The progression is much slower than that of stronglifts or MadCow. I think it is going to be a great program for me to start out with coming off the injury. I am hoping by taking it slow, and starting light, I will be able to better my technique in all the lifts and get stronger later.
I will be adding in some crossfit stuff in the upcoming weeks as soon as I am confident my body can handle the increased load.

Cheers!

Finally back

Wow. It has been quite sometime since I actually worked out. Things have been slow going, purposefully, in getting my back rehabbed and on the path to good health. For the entire month of May I didn't do a damn thing. Ice and heat was all. I was extremely conscious of my posture throughout the day and really focused on having my core locked throughout the workday. I sit at a desk most of the day so it was something I had time to do. In early June I tested the waters with a few calisthenics and body weight squats but still thought it best to take it easy. I then started erging regularly, as in 3 times a week, for 2x10min. After the erg I would do some body weight stuff and core. None of this was worth writing about because it was mostly to test out the back and see how it was coming along. I may have been a bit too conservative but I would rather than have another setback that keeps me from working out for another month.

I read some and studied up about proper technique and have come to the conclusion that I could use a bit wider stance and focus more on the bottom portion of the squat. I think I had been using a narrow stance and not keeping my lower back strong at the bottom of the squat. My but would sag underneath me at the bottom, which slackened the erectors, then I would ask them to drive up and out putting a tremendous load on them. I don't think I had been doing this every time I squatted but a bad combination of events; poor technique, not warmed up enough, sore from the previous workout etc. lead to the injury. Lesson learned and the changes are underway.

I have been looking into Jim Wendler's program and decided to give it a go. It had everything I want in a program. It is easy to follow, quick to perform, and has the big lifts at the center of the entire thing. I can still work on getting in the crossfit workouts during the program. So the question now is how did I feel doing the strength bias crossfit thing? The answer is that I would still be doing it because I was seeing strength gains throughout the couple months I was doing it. I lost dropped from 222lbs to around 208lbs and maintained the strength I had while I was really training the weights hard. My squat was getting back to where it was at my strongest, 3x5@285lbs vs 5x5@310lbs, and I was still progressing. I actually lost weight from 208lbs and am down to 202lbs from 1.5weeks ago. This is simply from not lifting and eating like shit for the past 6-8weeks.This made me think about how I was able to keep the strength gains I had and still have a positive slope to my strength curve and the conclusion I came to was mainly diet. I don't really record what I eat but suffice it to say it was much cleaner and focused than it has ever been. I follow, very loosely, the recommendations of Martin Berkhan at www.leangains.com. If he ever writes a book I will be buying it.

I am glad to be back and am looking forward to getting back fit again.

10min erg warmup. Approximately 2km
Squat: Warmup 1x5@55lbs, 1x5@65lbs, 1x5@85lbs. Work sets: 1x5@88lbs, 1x5@101lbs, 1x5@115lbs.
Assistance work: 3x20 Lunges with 35lb bar, 75 reps Sit-ups.

Starting the first day of Jim's workout and things felt great.