Lol's New HST Log
- Thread starter Lol
- Start date
This won’t help with what you’ve already posted but since I have a severe condition very much like dyslexia I can’t post directly but (well could but you couldn’t read it 
) so I cut and paste from a word processor. As part of that I also paste it to a monthly text file so I have my own local copy. Plus I have my notebook log which also had additional nutrition info.
) so I cut and paste from a word processor. As part of that I also paste it to a monthly text file so I have my own local copy. Plus I have my notebook log which also had additional nutrition info.
Seems like things have calmed down a bit now. I'll get back to posting again next week.
Just for fun, while I was away from home last week, a certain person whipped my butt doing the following:
50 burpees (unbroken)
100 air squats
50 push-ups
50 sit-ups
12 burpees (race to finish)
Then I did 30 bw dips.
The 50 consec BP's were tough. I actually suggested doing 100 initially but thankfully dropped it down to 50 before starting.
The next day, my upper-back, shoulders and forearms were all really sore. Think that was all down to burpees.
Just for fun, while I was away from home last week, a certain person whipped my butt doing the following:
50 burpees (unbroken)
100 air squats
50 push-ups
50 sit-ups
12 burpees (race to finish)
Then I did 30 bw dips.
The 50 consec BP's were tough. I actually suggested doing 100 initially but thankfully dropped it down to 50 before starting.
The next day, my upper-back, shoulders and forearms were all really sore. Think that was all down to burpees.
Thought I'd pop by to say that I am still hard at my training and all is going well. I will post some training sessions again soon.
I got a bit thrown off by the idiotic hacker c**p at the start of the month and realised I need to keep a personal log rather than rely on my log here. It's too easy to assume that this board will always be around but it's only thanks to Bryan's generosity that it exists. Once I've got a local version of my log up-to-date I will copy it across to my HST log here.
I had a bit of a fall a couple of weeks ago and sprained my right wrist. It's much improved now so hasn't held me up a great deal. The biggest problem is chinning, due to the fairly severe supination required; so I have been doing Kroc rows, EZ-bar bent rows and pull-ups instead. All good.
My C2 rowing is going ok too. I need to attempt a fast 2k again soon as I haven't done one in anger for a year! That's how much I hate the experience.
Anyway, I'll post up some sessions soon. I'm not in PR land again yet but I'm not far off.
All the best to you all. Stay strong,
Lol
I got a bit thrown off by the idiotic hacker c**p at the start of the month and realised I need to keep a personal log rather than rely on my log here. It's too easy to assume that this board will always be around but it's only thanks to Bryan's generosity that it exists. Once I've got a local version of my log up-to-date I will copy it across to my HST log here.
I had a bit of a fall a couple of weeks ago and sprained my right wrist. It's much improved now so hasn't held me up a great deal. The biggest problem is chinning, due to the fairly severe supination required; so I have been doing Kroc rows, EZ-bar bent rows and pull-ups instead. All good.
My C2 rowing is going ok too. I need to attempt a fast 2k again soon as I haven't done one in anger for a year! That's how much I hate the experience.
Anyway, I'll post up some sessions soon. I'm not in PR land again yet but I'm not far off.
All the best to you all. Stay strong,
Lol
Seems like injures are getting way to common around here. How are you planning to do your log now? I’ve kept mine on paper in a notebook which I’m about to have to switch out for a new one as the old one is almost filled up. I’ve got a poor memory when it comes to workouts so I log each exercise as I do it. Sometimes each rep or cluster if I have enough time between them.
Hey Grunt 
I keep a written log too. Much the easiest way to keep track of things during a session.
What I actually want is a bespoke piece of software that will scan my written page and turn it into a digi counterpart that I can annotate and format automagically! Then I'll just copy and paste it in here, for example. It's the desire to analyse my training too. The more detail I can easily keep, the better I can appraise what's working for me. TBH, I think my biggest problem is in the area of diet: I just don't eat enough. My anti-C diet tends to make it much more difficult to eat enough to grow.
I'm wondering if I can create a web app or an iPod app to do what I want. Another possible fun project to add to the list.
I keep a written log too. Much the easiest way to keep track of things during a session.
What I actually want is a bespoke piece of software that will scan my written page and turn it into a digi counterpart that I can annotate and format automagically! Then I'll just copy and paste it in here, for example. It's the desire to analyse my training too. The more detail I can easily keep, the better I can appraise what's working for me. TBH, I think my biggest problem is in the area of diet: I just don't eat enough. My anti-C diet tends to make it much more difficult to eat enough to grow.
I'm wondering if I can create a web app or an iPod app to do what I want. Another possible fun project to add to the list.
Wed 02/11/11
B/W: ~87kg (190lb)
I've decided to log tonight's workout. I am currently in the second week of 10s of a fairly regular HST cycle. (I will endeavour to get the missing workouts over the last two months entered here as soon as I can.)
General Warmup
500m C2 row @ 22 spm in 1:50, damper on 3
OHS's with empty bar
Shoulder dislocates
Deads
wu: 10 x 60kg, 5 x 100kg, 5 x 130kg
10 x 170kg (375lb) @ RPE 9
10B x 170kg (375lb) @ RPE 9.5
Hook grip throughout; belted for second set.
My deads have been steadily improving over the last few weeks as I attempt to claw back some lost strength. Tonight's deads were fairly brutal. My calcs suggest that 375 for 10 reps should see me getting a 500lb deadlift by the end of this cycle. However, I am sure I am able to get more reps with a higher %age of my 1RM than most 1RM estimators would suggest. Brzycki and Beachle both use 75% of 1RM for a 10RM. I think my 10RM is closer to 80% of my 1RM. That would put my estimated 1RM at around 470lb. That's almost bang on my current PR. It'll be interesting to see what I actually get when I test my 1RM in a few weeks time.
Bench
wu: 15 x 40kg, 10 x 70kg
12 x 95kg (210lb) @ RPE 9
10 x 95kg (210lb) @ RPE 9
11 x 95kg (210lb) @ RPE 9.5
Wrist wraps; no belt; third fingers on rings.
Quite pleased with that effort. If I can get 100kg for 10 reps I am potentially getting very close to a 300lb 1RM.
EZ-bar Rows
wu: 15 x 50kg
10 x 95kg (210lb) @ RPE 9
10 x 95kg (210lb) @ RPE 10
10 x 95kg (210lb) @ RPE 10
I pretty much matched my bench with these although my form was a little sloppy for the last two reps of the last two sets. I'm alternating these with weighted chins/pull-ups and Krocs.
I would normally do some pressing to finish up but it was late and I needed to eat.
On my last squat session I lifted 3 x 10 x 130kg (287lb) @ RPE 9, no wraps and unbelted. I'm hoping to get 10 x 140kg for one set on Friday. I might belt up though. If I get it, that points to my 1RM still being over 400lb. It may actually be possible at the end of this cycle to finally hit my long-term goal of 300/400/500.
B/W: ~87kg (190lb)
I've decided to log tonight's workout. I am currently in the second week of 10s of a fairly regular HST cycle. (I will endeavour to get the missing workouts over the last two months entered here as soon as I can.)
General Warmup
500m C2 row @ 22 spm in 1:50, damper on 3
OHS's with empty bar
Shoulder dislocates
Deads
wu: 10 x 60kg, 5 x 100kg, 5 x 130kg
10 x 170kg (375lb) @ RPE 9
10B x 170kg (375lb) @ RPE 9.5
Hook grip throughout; belted for second set.
My deads have been steadily improving over the last few weeks as I attempt to claw back some lost strength. Tonight's deads were fairly brutal. My calcs suggest that 375 for 10 reps should see me getting a 500lb deadlift by the end of this cycle. However, I am sure I am able to get more reps with a higher %age of my 1RM than most 1RM estimators would suggest. Brzycki and Beachle both use 75% of 1RM for a 10RM. I think my 10RM is closer to 80% of my 1RM. That would put my estimated 1RM at around 470lb. That's almost bang on my current PR. It'll be interesting to see what I actually get when I test my 1RM in a few weeks time.
Bench
wu: 15 x 40kg, 10 x 70kg
12 x 95kg (210lb) @ RPE 9
10 x 95kg (210lb) @ RPE 9
11 x 95kg (210lb) @ RPE 9.5
Wrist wraps; no belt; third fingers on rings.
Quite pleased with that effort. If I can get 100kg for 10 reps I am potentially getting very close to a 300lb 1RM.
EZ-bar Rows
wu: 15 x 50kg
10 x 95kg (210lb) @ RPE 9
10 x 95kg (210lb) @ RPE 10
10 x 95kg (210lb) @ RPE 10
I pretty much matched my bench with these although my form was a little sloppy for the last two reps of the last two sets. I'm alternating these with weighted chins/pull-ups and Krocs.
I would normally do some pressing to finish up but it was late and I needed to eat.
On my last squat session I lifted 3 x 10 x 130kg (287lb) @ RPE 9, no wraps and unbelted. I'm hoping to get 10 x 140kg for one set on Friday. I might belt up though. If I get it, that points to my 1RM still being over 400lb. It may actually be possible at the end of this cycle to finally hit my long-term goal of 300/400/500.
Fri 04/11/11
General Warmup
500m C2 row @ 22 spm in 1:49, damper on 3
OHS's with empty bar
Shoulder dislocates
Low-bar Back Squats
wu: 10 x 50kg, 5 x 90kg, 2 x 110kg
10 x 140kg (308lb) @ RPE 9.5
10 x 140kg (308lb) @ RPE 10
10B x 140kg (308lb) @ RPE 9.5
Think that's a PR for sets across. I used a belt for the last set as my lower-back was still fatigued from Wednesday's deeds. Pleased with that.
Dips
wu: 15 x bw, 10 x bw+20kg
12 x bw+40kg (88lb) @ RPE 9.5
11 x bw+40kg (88lb) @ RPE 9.5
12 x bw+40kg (88lb) @ RPE 10
Wrist wraps for all sets.
Pecs felt sore from Wed's benching but I still felt strong doing these.
Kroc Rows
All sets for each arm in turn.
wu: 15 x 25kg
15 x 61kg (135lb) @ RPE 9
10 x 63.5kg (140lb) @ RPE 9
10 x 63.5kg (140lb) @ RPE 9
Best Krocs so far this cycle.
Good session tonight. Missed out delts again but they are definitely getting a lot of work from the dipping and benching, so I'm not too worried.
Bring on the 5s!
General Warmup
500m C2 row @ 22 spm in 1:49, damper on 3
OHS's with empty bar
Shoulder dislocates
Low-bar Back Squats
wu: 10 x 50kg, 5 x 90kg, 2 x 110kg
10 x 140kg (308lb) @ RPE 9.5
10 x 140kg (308lb) @ RPE 10
10B x 140kg (308lb) @ RPE 9.5
Think that's a PR for sets across. I used a belt for the last set as my lower-back was still fatigued from Wednesday's deeds. Pleased with that.
Dips
wu: 15 x bw, 10 x bw+20kg
12 x bw+40kg (88lb) @ RPE 9.5
11 x bw+40kg (88lb) @ RPE 9.5
12 x bw+40kg (88lb) @ RPE 10
Wrist wraps for all sets.
Pecs felt sore from Wed's benching but I still felt strong doing these.
Kroc Rows
All sets for each arm in turn.
wu: 15 x 25kg
15 x 61kg (135lb) @ RPE 9
10 x 63.5kg (140lb) @ RPE 9
10 x 63.5kg (140lb) @ RPE 9
Best Krocs so far this cycle.
Good session tonight. Missed out delts again but they are definitely getting a lot of work from the dipping and benching, so I'm not too worried.
Bring on the 5s!
Thanks, tdawg. Would love to finally get a 500lb dead. I'll celebrate if I get it. Maybe I'll get myself some knee wraps.
One thing I forgot to mention for Krocs is that my left hand grip struggles more than my right hand. Not using straps or hook-grip means my forearms and grip also get a really good workout. This lift is brilliant for so many things.
Training away from home tonight. That's always good for a laugh.
One thing I forgot to mention for Krocs is that my left hand grip struggles more than my right hand. Not using straps or hook-grip means my forearms and grip also get a really good workout. This lift is brilliant for so many things.
Training away from home tonight. That's always good for a laugh.
I've recently had a rotten virus. No training at all for 7 days plus another week of very little activity. Very frustrating as everything was going so well.
As I got back into some form of training this week, with low energy and a chesty cough, I thought I'd try changing to a wider-stance for my squats just to see how I felt about them. Most powerlifters seem to squat this way—at least, they use a wider stance than I'm used to.
For my Monday session, I worked up to sets of 10 paused reps with 95kg which felt bad enough. Hardly had any energy. Much more strain on adductors and a bit more on hams. My hip joints are quite tight so my joints took a beating and were noticeably sore until the next session on Wednesday.
On Wednesday I did the same again but worked up to sets of 10 paused reps with 110kg. Still lacking in energy so this felt much heavier than I would have liked. Hips took a beating again.
Went a bit heavier on Friday's session. Had to take some paracetamol beforehand because my hips were really bugging me. They need to toughen up and get used to this new angle. After warmups to 5P x 100kg, I then did 5 paused reps with 120kg. Felt crazy hard. Ended up just doing a triple with 130kg ; it felt so much heavier than when I squat with my regular stance (a bit wider than shoulder-width). I then did a couple of normal reps with 130kg for comparison and they did feel a lot easier; far more quad involvement.
So, I can see and feel how a wider stance (where you have to force your knees out further and really sit back for correct knee tracking) will hit the posterior chain hard. I felt so much more glute/ham/adductor activation than for my regular-stance squats even though the loads were lighter.
I'm not sure whether this means my hams and adductors are weak compared to my quads but it can't hurt to work on these for a while until I feel confident with them. My hips will hopefully toughen up. They are feeling less sore already so that's a good sign.
Did a quick bench session too. The time off from the virus has knocked my loads back down somewhat. I managed sets of 7 reps with 100kg (220lb) but I'm hoping that this will pick up again as I continue to recover. One good thing from the enforced rest is that my right shoulder is less sore now after I hurt it doing some heavy dipping. I didn't really notice anything at the time but there was some deep aching going on for a week or so afterwards and continual heavy training wasn't allowing it to heal.
As my chestiness clears up I should start to feel more energetic so I'll still be aiming for a 300lb bench before the end of the year. It might not be possible but I have to try. I have to get my eating back on track. I've lost nearly 5lbs in the last two weeks. My bf is not high either so I suspect more of that was muscle than I would like.
Better go and eat something then!
As I got back into some form of training this week, with low energy and a chesty cough, I thought I'd try changing to a wider-stance for my squats just to see how I felt about them. Most powerlifters seem to squat this way—at least, they use a wider stance than I'm used to.
For my Monday session, I worked up to sets of 10 paused reps with 95kg which felt bad enough. Hardly had any energy. Much more strain on adductors and a bit more on hams. My hip joints are quite tight so my joints took a beating and were noticeably sore until the next session on Wednesday.
On Wednesday I did the same again but worked up to sets of 10 paused reps with 110kg. Still lacking in energy so this felt much heavier than I would have liked. Hips took a beating again.
Went a bit heavier on Friday's session. Had to take some paracetamol beforehand because my hips were really bugging me. They need to toughen up and get used to this new angle. After warmups to 5P x 100kg, I then did 5 paused reps with 120kg. Felt crazy hard. Ended up just doing a triple with 130kg ; it felt so much heavier than when I squat with my regular stance (a bit wider than shoulder-width). I then did a couple of normal reps with 130kg for comparison and they did feel a lot easier; far more quad involvement.
So, I can see and feel how a wider stance (where you have to force your knees out further and really sit back for correct knee tracking) will hit the posterior chain hard. I felt so much more glute/ham/adductor activation than for my regular-stance squats even though the loads were lighter.
I'm not sure whether this means my hams and adductors are weak compared to my quads but it can't hurt to work on these for a while until I feel confident with them. My hips will hopefully toughen up. They are feeling less sore already so that's a good sign.
Did a quick bench session too. The time off from the virus has knocked my loads back down somewhat. I managed sets of 7 reps with 100kg (220lb) but I'm hoping that this will pick up again as I continue to recover. One good thing from the enforced rest is that my right shoulder is less sore now after I hurt it doing some heavy dipping. I didn't really notice anything at the time but there was some deep aching going on for a week or so afterwards and continual heavy training wasn't allowing it to heal.
As my chestiness clears up I should start to feel more energetic so I'll still be aiming for a 300lb bench before the end of the year. It might not be possible but I have to try. I have to get my eating back on track. I've lost nearly 5lbs in the last two weeks. My bf is not high either so I suspect more of that was muscle than I would like.
Better go and eat something then!
Last edited:
TunnelRat
Active Member
Viruses are nasty stuff. They interrupt our lives, then take a long time to recover from. I once had a post-viral fatigue that lasted over a month (and that was when I was in my 20's!).
The paracetamol can be a godsend sometimes. In Viet Nam we used to call it "infantry candy"; it's good for lots of little aches and pains (and an occasional big ache and pain).
I often use it before I lift, and then again afterwards. It doesn't hurt to plan ahead...
The paracetamol can be a godsend sometimes. In Viet Nam we used to call it "infantry candy"; it's good for lots of little aches and pains (and an occasional big ache and pain).
I often use it before I lift, and then again afterwards. It doesn't hurt to plan ahead...
2012 Update
Hullo HSTers! Long time, no post. (Hmmm... seems I have to put xhtml tags in to my posts now. The editor's not working properly. And now there's a generic VBulletin header graphic? Something is afoot!)
Quick update: my training has been very hit and miss since my last post way back in December 2011. I've kept a hard copy log of everything I've done but there really hasn't been anything worth posting here. I seem to have had my worst winter ever for viruses, chest congestion, coughs and sneezes; I have another new one right now. :/ Incredibly annoying, especially when I'm trying to keep my immune system in tip-top shape.
The succession of bugs may partly be due to my left shoulder issue. About 6 weeks or so ago I awoke one morning to find I had a lot of pain in my left shoulder joint, ie. it was non-muscular. I have no recollection of any specific thing I did to hurt it. My left shoulder has always been my one 'good' shoulder, although they have both been problematic over the years. Anyway, I tried a few things: stretches, massage etc. but they either made it worse or did nothing to help. A big downside was that the sharp pains I was getting during night time movements kept me from getting good sleep for the whole period. Sleep is important for immune system health (T-cell production peaks during that time, I think) so having constantly broken and wakeful nights may be the reason I've had so many bugs—that and coming into contact with sick people in different parts of the country.
Tried a couple of squat sessions but they set my shoulder back. Deads were ok; bench was a no-go as were chins; even C2 rowing was less than comfortable. So, what with bugs and the shoulder issue I've pretty much been off training for two months now.
My shoulder bugged me so much that I finally went to see my GP a week ago. I couldn't understand why it was taking so long to get better, especially considering I didn't even know what I'd done to hurt it. I did have a horrid thought looming at the back of my mind that it might be nothing to do with training and instead be a sign of my melanoma returning. Doc checked my lungs and, noting my history, said she wanted me to have a chest and shoulder x-ray as my lungs were more "rattly" than she would have liked.
As it happened, I had to travel to London last week for my Melanoma clinic appointment, my first in a year. I was checked over thoroughly and x-rays were taken. The news was very positive: no sign of cancer in my shoulder. Yay! Chest was less clear cut: if it is still congested in 2 months time they will do a CT scan.
I really wasn't concerned about my chest; I think the congestion is just due to all the bugs. This week my shoulder finally cheered up a bit so my sleep is improving too. Perhaps I've just had some bursitis? Just wish I knew what caused it. Once I shake this present bug off I will get back to training. Right now I feel small and weak.
So, that's my current state of play. Hope you good people are all doing well. Catch you soon!
Hullo HSTers! Long time, no post.
(Hmmm... seems I have to put xhtml tags in to my posts now. The editor's not working properly. And now there's a generic VBulletin header graphic? Something is afoot!)Quick update: my training has been very hit and miss since my last post way back in December 2011. I've kept a hard copy log of everything I've done but there really hasn't been anything worth posting here. I seem to have had my worst winter ever for viruses, chest congestion, coughs and sneezes; I have another new one right now. :/ Incredibly annoying, especially when I'm trying to keep my immune system in tip-top shape.
The succession of bugs may partly be due to my left shoulder issue. About 6 weeks or so ago I awoke one morning to find I had a lot of pain in my left shoulder joint, ie. it was non-muscular. I have no recollection of any specific thing I did to hurt it. My left shoulder has always been my one 'good' shoulder, although they have both been problematic over the years. Anyway, I tried a few things: stretches, massage etc. but they either made it worse or did nothing to help. A big downside was that the sharp pains I was getting during night time movements kept me from getting good sleep for the whole period. Sleep is important for immune system health (T-cell production peaks during that time, I think) so having constantly broken and wakeful nights may be the reason I've had so many bugs—that and coming into contact with sick people in different parts of the country.
Tried a couple of squat sessions but they set my shoulder back. Deads were ok; bench was a no-go as were chins; even C2 rowing was less than comfortable. So, what with bugs and the shoulder issue I've pretty much been off training for two months now.
My shoulder bugged me so much that I finally went to see my GP a week ago. I couldn't understand why it was taking so long to get better, especially considering I didn't even know what I'd done to hurt it. I did have a horrid thought looming at the back of my mind that it might be nothing to do with training and instead be a sign of my melanoma returning. Doc checked my lungs and, noting my history, said she wanted me to have a chest and shoulder x-ray as my lungs were more "rattly" than she would have liked.
As it happened, I had to travel to London last week for my Melanoma clinic appointment, my first in a year. I was checked over thoroughly and x-rays were taken. The news was very positive: no sign of cancer in my shoulder. Yay! Chest was less clear cut: if it is still congested in 2 months time they will do a CT scan.
I really wasn't concerned about my chest; I think the congestion is just due to all the bugs. This week my shoulder finally cheered up a bit so my sleep is improving too. Perhaps I've just had some bursitis? Just wish I knew what caused it. Once I shake this present bug off I will get back to training. Right now I feel small and weak.
So, that's my current state of play. Hope you good people are all doing well. Catch you soon!
Many of us have had recent problems with posting so try this since it’s worked for a couple of us.
http://thinkmuscle.com/forum/showthread.php?41426-No-text-formating-when-posting
Simpler than marking up every post.
Seems to be a bad season for a lot of us. I’m just getting over strep throat and haven’t worked out for a week.
Good to hear it’s not melanoma in your shoulder and hope nothing serious with your lungs either. My father is always getting them cut off in the early stages since his 50s. I should be more diligent about getting checked since it’s been 2 years since I saw a dermatologist. I love the tropics but it’s hell on English/Irish skin.
http://thinkmuscle.com/forum/showthread.php?41426-No-text-formating-when-posting
Simpler than marking up every post.
Seems to be a bad season for a lot of us. I’m just getting over strep throat and haven’t worked out for a week.
Good to hear it’s not melanoma in your shoulder and hope nothing serious with your lungs either. My father is always getting them cut off in the early stages since his 50s. I should be more diligent about getting checked since it’s been 2 years since I saw a dermatologist. I love the tropics but it’s hell on English/Irish skin.
Cheers, Grunt!
Cheers, Grunt. And get well soon, mate.
I've made the settings change. Will see if this post keeps line breaks. (Yup, it worked! )
I can't prove it, but I'm pretty sure my malignant melanoma situation is a result of teenage sun burn. My parents were always keen for me to be out in the sun so I often got burnt. Heigh ho.
Whilst I'm recovering from my current bug I'm going to figure out the most convenient way to do GHRs. I think I need to add these into my training to help push my deadlift numbers up this year.
Cheers, Grunt. And get well soon, mate.
I've made the settings change. Will see if this post keeps line breaks. (Yup, it worked!
)I can't prove it, but I'm pretty sure my malignant melanoma situation is a result of teenage sun burn. My parents were always keen for me to be out in the sun so I often got burnt. Heigh ho.
Whilst I'm recovering from my current bug I'm going to figure out the most convenient way to do GHRs. I think I need to add these into my training to help push my deadlift numbers up this year.
I’ve been doing GHRs (assisted since I can’t complete a full “ghetto” version myself yet). I’ve changed a lot of things so I can’t be sure but I feel they have really helped both my Squat and Deadlift since they are progressing again after being stalled for quite a while.
I think I’ve seen you post before doing Box Squats. If you aren’t already I also highly recommend doing them as Speed Squats and speed pulls. I’m becoming a big believer in speed work.
I don’t even want to think about how much sun I’ve gotten especially after spending almost every day over 3 years surfing in equatorial West Africa. At least one nice thing about surfing in New Zealand is that it was hard to get burned wearing a 5/3/2 wetsuit.
I think I’ve seen you post before doing Box Squats. If you aren’t already I also highly recommend doing them as Speed Squats and speed pulls. I’m becoming a big believer in speed work.
I don’t even want to think about how much sun I’ve gotten especially after spending almost every day over 3 years surfing in equatorial West Africa. At least one nice thing about surfing in New Zealand is that it was hard to get burned wearing a 5/3/2 wetsuit.
TunnelRat
Active Member
hullo, Lol,
I've been out for a bit, as well. I've had my gym bag packed and ready to go since December 26, but I've been down with a series of viruses since then. This is my first week without needing medicine for lungs and such. I intend to be back in the gym, starting Monday.
I've had some terrific, wake-up-in-the-middle-of-the-night, piercing shoulder pains recently. Actually, I was encouraged that I had NOT been in the gym, so I wasn't worried that I had somehow injured myself. Rather I suspect that my age and prior injuries are starting to catch up with me. Even so, I can live with a bit of pain; I just wouldn't want to exacerbate what may be an injury.
Wish me luck -- I'll be posting workout results on Monday!
I've been out for a bit, as well. I've had my gym bag packed and ready to go since December 26, but I've been down with a series of viruses since then. This is my first week without needing medicine for lungs and such. I intend to be back in the gym, starting Monday.
I've had some terrific, wake-up-in-the-middle-of-the-night, piercing shoulder pains recently. Actually, I was encouraged that I had NOT been in the gym, so I wasn't worried that I had somehow injured myself. Rather I suspect that my age and prior injuries are starting to catch up with me. Even so, I can live with a bit of pain; I just wouldn't want to exacerbate what may be an injury.
Wish me luck -- I'll be posting workout results on Monday!
I had to watch last weekend at the 8.5km cross-country race I was intending to run this year. Couldn't do the training so I now have to wait another year.
Last night I had a short session on my C2 rower to see how my old lungs are doing. I always find the rower is a good gauge.
C2 Row:
1 km: 3:32 - slow start but picked up pace to sub-1:45 after first 500m.
1 km: 3:53 - warm-down
My lungs were roasted after the first 1km; even my teeth were on edge!
The fact that I could manage (almost) 1:45 splits for 1km was a good indicator that my lungs are finally getting back on track; any congestion makes rowing so much harder.
Shoulder is still being a pain. I hurt it again yesterday doing some general work on the house but it's still better than it was. This whole shoulder thing has been such a mystery; I'm hoping that in another month or two it will have sorted itself.
I intend to get back to some weights this week but I will be taking things very steadily.
Last night I had a short session on my C2 rower to see how my old lungs are doing. I always find the rower is a good gauge.
C2 Row:
1 km: 3:32 - slow start but picked up pace to sub-1:45 after first 500m.
1 km: 3:53 - warm-down
My lungs were roasted after the first 1km; even my teeth were on edge!
The fact that I could manage (almost) 1:45 splits for 1km was a good indicator that my lungs are finally getting back on track; any congestion makes rowing so much harder.Shoulder is still being a pain. I hurt it again yesterday doing some general work on the house but it's still better than it was. This whole shoulder thing has been such a mystery; I'm hoping that in another month or two it will have sorted itself.
I intend to get back to some weights this week but I will be taking things very steadily.
Dem bones, dem bones, dem broken bones!
So, three weeks ago, I went for a short cycle ride in order to help my brother take a good route out of town when he visited me during his training for his next cycling challenge—a week-long section along the Tour De France route. I was literally only 5 miles or so from home when I said goodbye and left him to carry on his way. I turned round, and started on my way back home. That was at around 8:30am.
By 8:35, I was lying on my back by the side of the road, wishing the last two seconds had gone rather differently. All was not well. I was winded but conscious—I took that as a good sign. I had landed heavily on the upper-left side of my back.
After about 10 mins, I thought I might be able to get up and carry on my way—no chance! Trying to sit up was difficult and the pain on my left side got worse. My left hand was numb and my left arm was devoid of strength, plus I was really dizzy.
I waited about five more minutes and then I dragged myself up and walked along slowly while pushing my bike—thankfully, much less worse-for-wear than me.
I got about half-a-mile down the road before I had to lie down again; then, I was so uncomfortable I wanted to get back up! So, although it was still early on Sunday morning, I gave up on trying to tough it out and made a few calls for help.
Five hours later, I was back home: back bandaged, left arm bandaged and in a sling with my left clavicle broken. I had a lovely swollen left hip and a fine collection of cuts and grazes. As well as the break, the x-ray showed that there was a bit of bone sticking out from the main clavicle.
And now I find myself, three weeks later, still with plenty of trauma in my left shoulder area. As well as breaking my clavicle, I have evidently torn ligaments and damaged other soft tissue in the surrounding area.
I'm supposed to wear a sling for six weeks and I have to do some careful mobility exercises during the course of each day. Trying to get a good night's sleep is still an impossibility but it has improved.
As far as training goes, I am a bit stuffed, but I have managed to do, what I am calling, 'leg-only' rowing.
To do this, I put on my lifting belt and then use a couple of straps to attach the handle of my C2 rower to it. I can then sit on the sliding seat and perform the 'drive' part of the stroke—what amounts to a leg-press movement. I use as much ROM as I can, which is a little more than a regular drive.
Initially, I did some 1km sessions as experiments. I seemed to be able to do this without bothering my shoulder much but I found I wasn't really getting a great leg or lung workout. So, I put the damper on 10, to simulate a heavier boat, allowing for a higher power output when moving the same speed and distance along the track for each stroke.
That was a better workout but I still found that I could maintain 34-36 spm without too much lactic acid build up. I did a couple of 2km sessions like that and then upped the ante.
I am now seeing how far I can leg-row in 30 mins. That's about all I can stand without getting bored out of my skull. Last night I managed 5.75km at an average of 34 SPM. Not a problem for my lungs but legs were pretty fatigued by the end. Shoulder was more sore again
I have my first proper physio session tomorrow. I have no idea how long it's going to be before I can lift anything heavy again and do some proper training? If anyone out there has suffered a broken a clavicle and has any thoughts or experiences, I'm all ears.
So, three weeks ago, I went for a short cycle ride in order to help my brother take a good route out of town when he visited me during his training for his next cycling challenge—a week-long section along the Tour De France route. I was literally only 5 miles or so from home when I said goodbye and left him to carry on his way. I turned round, and started on my way back home. That was at around 8:30am.
By 8:35, I was lying on my back by the side of the road, wishing the last two seconds had gone rather differently. All was not well. I was winded but conscious—I took that as a good sign. I had landed heavily on the upper-left side of my back.
After about 10 mins, I thought I might be able to get up and carry on my way—no chance! Trying to sit up was difficult and the pain on my left side got worse. My left hand was numb and my left arm was devoid of strength, plus I was really dizzy.
I waited about five more minutes and then I dragged myself up and walked along slowly while pushing my bike—thankfully, much less worse-for-wear than me.
I got about half-a-mile down the road before I had to lie down again; then, I was so uncomfortable I wanted to get back up! So, although it was still early on Sunday morning, I gave up on trying to tough it out and made a few calls for help.
Five hours later, I was back home: back bandaged, left arm bandaged and in a sling with my left clavicle broken. I had a lovely swollen left hip and a fine collection of cuts and grazes. As well as the break, the x-ray showed that there was a bit of bone sticking out from the main clavicle.
And now I find myself, three weeks later, still with plenty of trauma in my left shoulder area. As well as breaking my clavicle, I have evidently torn ligaments and damaged other soft tissue in the surrounding area.
I'm supposed to wear a sling for six weeks and I have to do some careful mobility exercises during the course of each day. Trying to get a good night's sleep is still an impossibility but it has improved.
As far as training goes, I am a bit stuffed, but I have managed to do, what I am calling, 'leg-only' rowing.
To do this, I put on my lifting belt and then use a couple of straps to attach the handle of my C2 rower to it. I can then sit on the sliding seat and perform the 'drive' part of the stroke—what amounts to a leg-press movement. I use as much ROM as I can, which is a little more than a regular drive.
Initially, I did some 1km sessions as experiments. I seemed to be able to do this without bothering my shoulder much but I found I wasn't really getting a great leg or lung workout. So, I put the damper on 10, to simulate a heavier boat, allowing for a higher power output when moving the same speed and distance along the track for each stroke.
That was a better workout but I still found that I could maintain 34-36 spm without too much lactic acid build up. I did a couple of 2km sessions like that and then upped the ante.
I am now seeing how far I can leg-row in 30 mins. That's about all I can stand without getting bored out of my skull. Last night I managed 5.75km at an average of 34 SPM. Not a problem for my lungs but legs were pretty fatigued by the end. Shoulder was more sore again
I have my first proper physio session tomorrow. I have no idea how long it's going to be before I can lift anything heavy again and do some proper training? If anyone out there has suffered a broken a clavicle and has any thoughts or experiences, I'm all ears.
6 May 2012
Leg-row again the other night at a faster pace. Managed over 3km in 15 mins. Still can't pull with arms yet though.
I've been rehabbing my left shoulder area as much as possible over the past couple of weeks. Left shoulder/clavicle improving. I'm trying to use my sling much less now.
Earlier today I did 50 reps of light shoulder presses with 2.5 kg for my left shoulder to see how it would hold up. I can't lift the weight into position with my left arm yet but, once it's in position, pressing overhead is not too bad.
Haven't done any proper weight training in over 5 months now. :-/
Leg-row again the other night at a faster pace. Managed over 3km in 15 mins. Still can't pull with arms yet though.
I've been rehabbing my left shoulder area as much as possible over the past couple of weeks. Left shoulder/clavicle improving. I'm trying to use my sling much less now.
Earlier today I did 50 reps of light shoulder presses with 2.5 kg for my left shoulder to see how it would hold up. I can't lift the weight into position with my left arm yet but, once it's in position, pressing overhead is not too bad.
Haven't done any proper weight training in over 5 months now. :-/