Lol's New HST Log
- Thread starter Lol
- Start date
Hey grunt! It's a job to say. It's definitely down but not rock bottom. I think my lungs are working pretty well at the moment but I haven't been able to tax them as much as I normally would. Doing a 5k 'leg-row' kills my legs but is relatively easy on my lungs. My power output is a fair bit lower then for a regular row.
I felt healed enough to attempt a gentle row (with arms!) the other night. I took it very carefully. After a 500m warmup, to see if I thought I was going to be ok, I did a 4.5k row in 20 mins. That's about a 2:13/500m pace. Lungs were fine at that pace but it's a long way off what I would call a training-pace row. For that, I'd need to be doing sub-2:00/500m pace. The important thing was that my shoulder held out and actually started to feel less tight. It did tighten up again soon afterwards, but that's to be expected.
My strength levels will have plummeted by now, so I'm really eager to get back to some semblance of proper training. My left arm has shrunk to a stick! I'm doing some very light dumbbell bench and some shoulder flexibility movements with just the Oly-db handles. They weigh about 6kg each.
I felt healed enough to attempt a gentle row (with arms!) the other night. I took it very carefully. After a 500m warmup, to see if I thought I was going to be ok, I did a 4.5k row in 20 mins. That's about a 2:13/500m pace. Lungs were fine at that pace but it's a long way off what I would call a training-pace row. For that, I'd need to be doing sub-2:00/500m pace. The important thing was that my shoulder held out and actually started to feel less tight. It did tighten up again soon afterwards, but that's to be expected.
My strength levels will have plummeted by now, so I'm really eager to get back to some semblance of proper training. My left arm has shrunk to a stick! I'm doing some very light dumbbell bench and some shoulder flexibility movements with just the Oly-db handles. They weigh about 6kg each.
I’m not sure if you’ve ever dealt with a broken bone or other injury like this before but when I was in a leg cast for 8 months I found that my strength came back very quickly but it actually took a couple years for my leg to reach the same size as the uninjured one though I wasn’t doing anything specific to make it bigger either.
Hullo HSTers!
Hope everyone is well. I am alive and still kicking! My recent cancer checkup was all clear.
Thanks for your thoughts on the fracture Grunt. My left collar bone has healed up pretty well now. There's a lump at the top but the bone soreness has almost gone. What is more of a pain is the soft tissue damage: I struggle with push-ups and even light bench. and I still can't do dips. Overhead pressing isn't going to happen for a while. There seems to be some sort of nerve impingement going on. I've got a physio session tomorrow so maybe that will shed some light on it. It may just be inflammation in the joint.
To help with the healing process, I'm using resistance bands attached to my rack to do various shoulder rotation movements under tension. I have progressed to be able to do dislocates again with a wide grip but it's not at all pleasant.
I managed 30 uncomfortable push-ups the other day and I have now worked my bench up to 25 x 50kg. 60kg was still a bit much last week. Dips cause a lot more discomfort so I'm doing sort-range partials at the top of the movement.
Chins and pull-ups are possible again as long as I don't do full ROM; I stop before the dead hang as pulling from a dead hang definitely puts more tension on the injured area.
Front squats are ok too as long as I'm careful. I tried a 120kg dead and had to drop it as I experienced a sharp sting in my upper-chest. That was silly. Deads and cleans will have to wait. Can't get my left arm back far enough to maintain a hold on the bar for back squats so I will wait longer before I get back to those too.
Anyway, I'm in no rush. I'm just glad to be able to do a few things again.
Can't believe the Crossfit Games are only a couple of weeks away. Where did that year go?
I'll have to get around to checking out some of the logs here to see how you folks are doing.
All the best to you all,
Lol
Hope everyone is well. I am alive and still kicking! My recent cancer checkup was all clear.
Thanks for your thoughts on the fracture Grunt. My left collar bone has healed up pretty well now. There's a lump at the top but the bone soreness has almost gone. What is more of a pain is the soft tissue damage: I struggle with push-ups and even light bench. and I still can't do dips. Overhead pressing isn't going to happen for a while. There seems to be some sort of nerve impingement going on. I've got a physio session tomorrow so maybe that will shed some light on it. It may just be inflammation in the joint.
To help with the healing process, I'm using resistance bands attached to my rack to do various shoulder rotation movements under tension. I have progressed to be able to do dislocates again with a wide grip but it's not at all pleasant.
I managed 30 uncomfortable push-ups the other day and I have now worked my bench up to 25 x 50kg. 60kg was still a bit much last week. Dips cause a lot more discomfort so I'm doing sort-range partials at the top of the movement.
Chins and pull-ups are possible again as long as I don't do full ROM; I stop before the dead hang as pulling from a dead hang definitely puts more tension on the injured area.
Front squats are ok too as long as I'm careful. I tried a 120kg dead and had to drop it as I experienced a sharp sting in my upper-chest. That was silly. Deads and cleans will have to wait. Can't get my left arm back far enough to maintain a hold on the bar for back squats so I will wait longer before I get back to those too.
Anyway, I'm in no rush. I'm just glad to be able to do a few things again.
Can't believe the Crossfit Games are only a couple of weeks away. Where did that year go?
I'll have to get around to checking out some of the logs here to see how you folks are doing.
All the best to you all,
Lol
Good to see you post again LOL and great to hear about you checkup.
I’ve got a permanent lump on my left collar bone from a fracture playing rugby. I tried to form a ruck but none of my mates came to my aid so when the third guy hit me I went down with all three on top of me. I felt it break but didn’t realize what had happened and kept playing until there was a knock-on and I tried to lock into the props (played #2) for the scrum and couldn’t lift my arm. It never healed right so there is an overlap causing the lump.
I’m glad you are getting back into working out. Shoulder problems are a real bitch so take it slow and don’t aggravate things.
I’ve got a permanent lump on my left collar bone from a fracture playing rugby. I tried to form a ruck but none of my mates came to my aid so when the third guy hit me I went down with all three on top of me. I felt it break but didn’t realize what had happened and kept playing until there was a knock-on and I tried to lock into the props (played #2) for the scrum and couldn’t lift my arm. It never healed right so there is an overlap causing the lump.
I’m glad you are getting back into working out. Shoulder problems are a real bitch so take it slow and don’t aggravate things.
13/09/12
Hullo all! Haven't checked in here in a while.
I'm almost back to regular training. Soft tissue is almost fully healed. Bench is still a bit problematic but my chins and pull-ups are back to full-ROM. I can do dips again too, but not at the same level as before my accident yet. I did a set of 12 reps with bw+25kg the other night. Strength is down but no pain to speak of.
My focus right now is in improving my front squats and cleans. I got a 100kg clean the other eve without too much problem and my front squat is back up to 115kg for a single. I'm hoping to hit 120kg this week.
I'm also, finally, getting to grips with snatching. I've been working on technique and not worrying about loads. The folks at California Strength have posted a shed-load of Oly lifting related vids on their YouTube channel which I have been watching and have found very useful in my attempts to improve my technique. Glenn Pendlay talks through steps in learning both snatches and cleans. Here's vid 1 in the 'How to Snatch' series:
http://www.youtube.com/watch?v=L6SjuAOjMEk
I recently purchased some knee sleeves as my right knee was giving me a bit of bother. So far, so good. Deep front squats with knee sleeves and my knee is not complaining. I give them the thumbs-up.
Last Saturday the weather was kind enough to allow me to go for my annual row out at sea. I did a 10+ mile row which gave me sore hands and a sore butt but other than that I fared well.
)
Anyway, all the best to you all. I am keeping a training log on my phone and will probably post some of my better w/o's here from time to time.
Happy lifting!
Hullo all! Haven't checked in here in a while.
I'm almost back to regular training. Soft tissue is almost fully healed. Bench is still a bit problematic but my chins and pull-ups are back to full-ROM. I can do dips again too, but not at the same level as before my accident yet. I did a set of 12 reps with bw+25kg the other night. Strength is down but no pain to speak of.
My focus right now is in improving my front squats and cleans. I got a 100kg clean the other eve without too much problem and my front squat is back up to 115kg for a single. I'm hoping to hit 120kg this week.
I'm also, finally, getting to grips with snatching. I've been working on technique and not worrying about loads. The folks at California Strength have posted a shed-load of Oly lifting related vids on their YouTube channel which I have been watching and have found very useful in my attempts to improve my technique. Glenn Pendlay talks through steps in learning both snatches and cleans. Here's vid 1 in the 'How to Snatch' series:
http://www.youtube.com/watch?v=L6SjuAOjMEk
I recently purchased some knee sleeves as my right knee was giving me a bit of bother. So far, so good. Deep front squats with knee sleeves and my knee is not complaining. I give them the thumbs-up.
Last Saturday the weather was kind enough to allow me to go for my annual row out at sea. I did a 10+ mile row which gave me sore hands and a sore butt but other than that I fared well.
)Anyway, all the best to you all. I am keeping a training log on my phone and will probably post some of my better w/o's here from time to time.
Happy lifting!
Good purchase on the knee sleeves. I bought some a while back myself and they help immensely with squatting.
I'm glad to hear you are recovering so well. Though you aren't back to full strength, that is still very respectable to hit 12 reps on dips with 25 kgs added to your bodyweight.
I'm glad to hear you are recovering so well. Though you aren't back to full strength, that is still very respectable to hit 12 reps on dips with 25 kgs added to your bodyweight.
Hey Totz, good to see you're still around these parts.
Yeah, the knee sleeves are really helping. I went for sleeves over wraps because I thought of all the time I would save not faffing with the wraps!
I got these double-ply ones from strengthshop in the uk:
https://www.strengthshop.co.uk/slee...trengthshop-double-ply-thor-knee-sleeves.html
I'm still working on rehab'ing my left shoulder but as both my shoulders are less than stellar I'm working on improving flexibility in both of them. That means tons of dislocates and rubber band work. I'm also hoping to improve my hip and ankle flexibility so I can get deeper in the hole for my Oly lifts.
My bench is slowly crawling back up. Managed a triple with 100kg on Thursday eve. It felt heavy as heck; it seems really strange that 100kg used to be my 10RM. I should be able to get back to that but I don't know how long it'll take? Plus there's the fact that I'm not getting any younger. :-/
I must check out how you, and some of the others here, have been getting on with your lifting...
Yeah, the knee sleeves are really helping. I went for sleeves over wraps because I thought of all the time I would save not faffing with the wraps!
I got these double-ply ones from strengthshop in the uk:
https://www.strengthshop.co.uk/slee...trengthshop-double-ply-thor-knee-sleeves.html
I'm still working on rehab'ing my left shoulder but as both my shoulders are less than stellar I'm working on improving flexibility in both of them. That means tons of dislocates and rubber band work. I'm also hoping to improve my hip and ankle flexibility so I can get deeper in the hole for my Oly lifts.
My bench is slowly crawling back up. Managed a triple with 100kg on Thursday eve. It felt heavy as heck; it seems really strange that 100kg used to be my 10RM. I should be able to get back to that but I don't know how long it'll take? Plus there's the fact that I'm not getting any younger. :-/
I must check out how you, and some of the others here, have been getting on with your lifting...
What is working best for rehabbing your shoulder?
Man, how do you get those sleeves on without tearing out all your leg hair? I've seriously considered shaving my legs because it is such a pain in the ass. I guess I could just man up and stop whining... Those sleeves you got look really nice though. I got TK knee sleeves and they are made of rubber or something. Your sleeves look way more comfortable than mine.
Man, how do you get those sleeves on without tearing out all your leg hair? I've seriously considered shaving my legs because it is such a pain in the ass. I guess I could just man up and stop whining... Those sleeves you got look really nice though. I got TK knee sleeves and they are made of rubber or something. Your sleeves look way more comfortable than mine.
Haha! I get to tear off leg hair when I pull my sleeves off. No problem getting them on. Maybe if you chalk your rubber ones up they will be less "sticky"?
Re my shoulders: my approach is to work on things that hurt more than I think they should! Dislocates are always unpleasant but are worse than they used to be, so I'm doing lots of those. I have a wooden pole that I keep handy during the day so I can do some when I get a couple of minutes to spare. Plus I have my rubber band that is great for warming up. When rotating my arms round behind me, I'm trying to keep hold of the pole the whole time, rather than allowing my fingers to slip off when it's against my back/butt. This is a tough stretch on my wrists too. I also shrug as high as possible as my arms lift up to reduce the likelihood of impingement. If I don't do this I get all sorts of nerve twinges.
Apart from dislocates, I do rotator cuff work using my rubber band looped around a part of my rack. I move around until I find a part of my shoulder that complains under tension and then I work it through a range of motion than incorporates the unpleasant position. Not a very good explanation. It's usually some form of internal or external rotation. Adduction and internal rotation is particularly unpleasant in my left shoulder. Abduction and external rotation is not nearly as bad but is still not up to my right shoulder (and my right shoulder used to suck compared to my left!).
Re my shoulders: my approach is to work on things that hurt more than I think they should! Dislocates are always unpleasant but are worse than they used to be, so I'm doing lots of those. I have a wooden pole that I keep handy during the day so I can do some when I get a couple of minutes to spare. Plus I have my rubber band that is great for warming up. When rotating my arms round behind me, I'm trying to keep hold of the pole the whole time, rather than allowing my fingers to slip off when it's against my back/butt. This is a tough stretch on my wrists too. I also shrug as high as possible as my arms lift up to reduce the likelihood of impingement. If I don't do this I get all sorts of nerve twinges.
Apart from dislocates, I do rotator cuff work using my rubber band looped around a part of my rack. I move around until I find a part of my shoulder that complains under tension and then I work it through a range of motion than incorporates the unpleasant position. Not a very good explanation. It's usually some form of internal or external rotation. Adduction and internal rotation is particularly unpleasant in my left shoulder. Abduction and external rotation is not nearly as bad but is still not up to my right shoulder (and my right shoulder used to suck compared to my left!).
I did a fun metcon type workout the other eve:
Death By Clean & Jerks
You are lifting against the clock (always fun!). Using a 60kg bar, do 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. for as many minutes as you can manage.
I only made it to round 7. I had 20 seconds left before round 8 but I really didn't think I would make another 8 reps in the next minute, plus my coordination was going, so I quit. I'll go for round 8 next time I try. Only 28 total reps in 7 minutes but the intensity of the last couple of rounds pushed my heart rate up pretty high.
It's a fun thing to try once in a while. I'd like to be able to get to round 10 which would be 55 total reps in 10 mins.
Death By Clean & Jerks
You are lifting against the clock (always fun!). Using a 60kg bar, do 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. for as many minutes as you can manage.
I only made it to round 7. I had 20 seconds left before round 8 but I really didn't think I would make another 8 reps in the next minute, plus my coordination was going, so I quit. I'll go for round 8 next time I try. Only 28 total reps in 7 minutes but the intensity of the last couple of rounds pushed my heart rate up pretty high.
It's a fun thing to try once in a while. I'd like to be able to get to round 10 which would be 55 total reps in 10 mins.
19/09/2012
Hang Snatch
5 x 20kg for warmups
3 x 30kg
3 x 40kg
3 x 40kg
3 x 50kg
1 x 60kg
1 x 60kg
1 x 60kg (132lb) Muscle snatch + 2 OHS; lost balance so did some OHS's next...
Overhead Squat
15 x 50kg
These always kill my shoulders, even with a light load like this. Thankfully, it seems all my dislocates are helping. No nerve twinges or "buzzy" fingers afterwards.
Hang Cleans
5 x 70kg
My poor, weak thumbs were beginning to complain so I stopped there.
Front Squat
10 x 85kg
5 x 100kg (220lb) @ RPE 8.5
I'll take that as a good sign that my legs are getting a bit stronger again. I definitely had 2, or possible 3, reps still in the tank with 100kg. I should get a 120kg single on Friday if I make the attempt. I really want to get up to 3-5 x 120kg if I'm to get a 120kg (264lb) clean before the end of the year.
Hang Snatch
5 x 20kg for warmups
3 x 30kg
3 x 40kg
3 x 40kg
3 x 50kg
1 x 60kg
1 x 60kg
1 x 60kg (132lb) Muscle snatch + 2 OHS; lost balance so did some OHS's next...
Overhead Squat
15 x 50kg
These always kill my shoulders, even with a light load like this. Thankfully, it seems all my dislocates are helping. No nerve twinges or "buzzy" fingers afterwards.
Hang Cleans
5 x 70kg
My poor, weak thumbs were beginning to complain so I stopped there.
Front Squat
10 x 85kg
5 x 100kg (220lb) @ RPE 8.5
I'll take that as a good sign that my legs are getting a bit stronger again. I definitely had 2, or possible 3, reps still in the tank with 100kg. I should get a 120kg single on Friday if I make the attempt. I really want to get up to 3-5 x 120kg if I'm to get a 120kg (264lb) clean before the end of the year.
Hey Alex, front squats might seem hard right now but, if you are about my size (5'10", 185lb) or larger, there's no reason why you can't match what I'm doing and then take it to the next level. A 180kg front squat is not out of the question but it might take a few good years of concerted effort to finally get there. Best to start when you're young (which is, sadly, not what I did!).
My best front squat was just shy of 140kg. I was a fair bit heavier then than I am now though.
Front squats are made harder if your upper back starts to round so it makes sense to get your upper back really strong and to make a conscious effort to keep your upper back as stable as possible throughout the lift. Think "elbows up" when driving out of the hole.
My best front squat was just shy of 140kg. I was a fair bit heavier then than I am now though.
Front squats are made harder if your upper back starts to round so it makes sense to get your upper back really strong and to make a conscious effort to keep your upper back as stable as possible throughout the lift. Think "elbows up" when driving out of the hole.
Sat 23/09/12
Fun session tonight. Mainly heavy singles.
Weighted Chins
Warmups:
BW x 5
BW+15kg x 3
BW+20kg x 2
BW+25kg x 1
BW+30kg x 1
Work reps:
BW+35kg (77lb) x 1
BW+35kg x 1
BW+35kg x 1
BW+35kg x 1
BW+35kg x 1
BW+35kg x 1
BW+37.5kg (83lb) x 1
BW+37.5kg (83lb) x 1
Met set: BW x 15
Only short break between singles; all reps from strict dead-hang to chin over bar.
Left clavicle felt a bit sore afterwards, but that's a good thing. I need it to toughen up.
Hang Snatch
5 x 20kg for warmups
3 x 40kg plus a few OHS's
Just a few reps for a quick bit of practice
Front Squat
Was going for a 120kg attempt tonight.
5 x 40kg
5 x 50kg
5 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg
1 x 120kg (264lb) @ RPE 9.5 - pleased to get this; possibly could have made a double.
1 x 125kg (275lb) @ RPE 10 - don't think I could have made a double but the rep was smooth and not grindy.
8 x 100kg (220lb) @ RPE 9.5
Knee sleeves throughout. Belted up for last two singles and 100kg set.
I should get 130kg soon and I now feel confident that I can get back to 140kg, maybe by the end of the year.
Fun session tonight. Mainly heavy singles.
Weighted Chins
Warmups:
BW x 5
BW+15kg x 3
BW+20kg x 2
BW+25kg x 1
BW+30kg x 1
Work reps:
BW+35kg (77lb) x 1
BW+35kg x 1
BW+35kg x 1
BW+35kg x 1
BW+35kg x 1
BW+35kg x 1
BW+37.5kg (83lb) x 1
BW+37.5kg (83lb) x 1
Met set: BW x 15
Only short break between singles; all reps from strict dead-hang to chin over bar.
Left clavicle felt a bit sore afterwards, but that's a good thing. I need it to toughen up.
Hang Snatch
5 x 20kg for warmups
3 x 40kg plus a few OHS's
Just a few reps for a quick bit of practice
Front Squat
Was going for a 120kg attempt tonight.
5 x 40kg
5 x 50kg
5 x 60kg
3 x 70kg
2 x 80kg
1 x 90kg
1 x 120kg (264lb) @ RPE 9.5 - pleased to get this; possibly could have made a double.
1 x 125kg (275lb) @ RPE 10 - don't think I could have made a double but the rep was smooth and not grindy.
8 x 100kg (220lb) @ RPE 9.5
Knee sleeves throughout. Belted up for last two singles and 100kg set.
I should get 130kg soon and I now feel confident that I can get back to 140kg, maybe by the end of the year.
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