Great post. I did the same thing and now have a bulging disc. I can totally understand what you are saying, and I'm learning those same lessons at 43. Funny how we start listening after an injury, huh?
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Sometimes our will can push us further than our bodies can handle. As we get older, this gets easier to do. What is optimal, is situational, just because I can get stronger faster in the short term (think the next 12 months)by stacking strength cycle after strength cycle doesnt mean it was optimal. If I had taken a few weeks and just coasted between those highly fatiguing cycles it is possible I could still be training steady and gaining today with no injury to recover from. Thats not what happeneed, what happened is that I have had to take 8 months now , off the bench , and I am also taking some time to coast on squats and pulls while I heal.
I was refusing to recognize that my situation had changed, even after diagnosis I was wanting to stay on the gain train.
It has taken months after the injury to come to terms with what I missed and what I can gain from it.
This was hard knowledge. I wish it was something that stuck when I have likely read it before.
thurs aug 27 2015
Bwt .. 221
squats
45x5,135x5,195x5,225x5,260x5. Added belt to keep this medium effort and add contrast to belt less Monday. ,290x5
335x5 was supposed to get just 3 was concentrating so hard on quality I forgot it was just 3 reps.260x8 https://vimeo.com/137553319
https://vimeo.com/137553319
At these light weights it doesn't matter.
Bunch of pull aparts between sets
Press 45x5. 55x5x3.
TKEs between sets
Inverted rows
Bw x10x3
Looking good! Lean and great that you're able to use a standard bar and able to squat 335 after just over a month. Boring rehab YTI's and Band Pull Aparts will become a normal part of life. I do them at least 3 days a week and don't plan to stop.
Thanks! I don't seem to have a problem opening my shoulders. I am taking progressions slow to avoid irritating it. I think the isometric load during the low bar squat while creating upper back tension has actually been good for it.
Presses are still pain free. Progressing with caution, only 5# a session again next week! then during week 7 if I get no negative feedback I will accelerate those progressions. The danger as you are aware is outrunning healing time benchmarks . I am most concerned with making sure the ligament is bonded appropriately for the stress.
since everyone else is logging conditioning I will too.
Friday 28 Aug.
easy and short today. 22 minutes covering distance in hills hills. Average bpm 118. cieling 131, floor 112. target 115-125
That works too
Saturday 29 aug 2015
Bwt 219. I took a 6 week hiatus off of creatine, reintroduced it this morning.
I did a short 35 minute jaunt on Junction creek trail, more like picking through big rocks than walking. Crowded too. Had to cut it short to pick my wife up. I have been up in the mountains but this weekend is an alpine archery season,I'm not hunting till October myself so I am staying out of the way.
Couldn't get stats on my walk, my Fitbit needs charged so I kept the gps off.
Need to run errands and grocery shop. My HVAC is out at the house this weekend. Ugh no warranty anymore.
Sunday Aug 30 2015
bwt 221.2
adding some work
Squat no belt or sleeves.
45x7,135x5,185x3,225x1,275x1,315x1
335x5x3@7-8 (harder than I want it to be but the body will readapt)
press 45x5, 60x5x3 caught myself shorting my lockouts. fixed it the last set.
Defecit deadlifts in swqquat shoes.
reintroducing some light slow controlled pulls. A new stress for the shoulder to evaluate.
I filmed these shirtless and held my gag reflex as I watched how hard of a time I was having keeping my lower back in extension and then totally giving it up on the eccentric. Have I gotten lazy? do I need to evaluate my stance? I cant share these..gross.
Its a good time to try and fix this
135x5x2
185x5x2
I will keep this light let my body readjust and learn to get into position before I work up. I cant believe how bad this looked. THis may be a net positive in the long run.
SHoulder felt fine. Some soreness from life.
Monday Aug 31 2015
recovery day.
35 minutes walking 123 bpm average. a good day outside. feels like fall.