The Dark Knight Rises (Recovery and getting back to competition form after hernia)

[DarkKnight]

Hey Folks,

my name is Christian and I am a 25 years old raw powerlifter from the southwest of Germany. First: This is the first time writing an english text since my time in school, which was 6 years ago. So - even if this log would not help me getting strong again - I hope at least it will help me getting my English skills back. So feel free to criticize me, if I am writing bullshit.

But back to topic:

2016 was a great year for my strength development. Well, at lest to the point when my belly button starts hurting one week before the most important meet of the year. The diagnose of the doctor came quick and clear: hernia. Fuck. It is one week out of an important meet and I am injured. The doctor gave me the permission to start, but pain was so big, that I could not perform a single repetition. But crying like a little girl won't help me now, so I will try to look forward.

The surgery was last monday (2016/12/19) (they put a mesh into my belly) and now I want to track my steps back into business. I think sharing my progress will help me to keep me on track and maybe someone else will find it helpful to see what are problems during a recovery from such a thing.

Another important fact: For me powerlifting is an important part of life, especially because the sport helped me to get over an eating disorder (4 years of psychotherapy - last session will be in january 2017) caused during my time with bodybuilding. So there won't be any kind of macro tracking or something else.

For me getting back so strength is also an important part of being healthy. I realised - excactly in this moment - how important being strong is. If your abs couldn't work, you'll understand how usefull it is to have strong arms to help you getting up from the sofa. Thank you Rip for showing me the importance of being strong. At the moment I could not do many things without help, but I am sure the list would be much shorter if I am not strong.

But now I will continue with the log:

PRs before injury:

Squat: 200 kg with belt and sleeves (Video) / 190 kg without sleeves
Bench Press: 122.5 kg (Video)
Deadlift: 200 kg conventional Deadlift (poor form - I worked hard on it the last 3 months.... worked pretty good until the rebellion of my belly button) / 205 kg Sumo Deadlift

Bodyweight: 83-85 kg

Feel free to look through the videos on IG and you'll get a feel what are my strengths and what are my weak points.

Plans for the future:

First of all: This is just the outline of a plan - the "if everything will work out as it should, then it would look like this"-version. But I will listen to my body and give it the time to heal. And if this means, that I have to skip the german championships in April, than this is part of the game. The plan is nothing special. No "getting back to strength"-secret. It is based on the simple principles Rip has shown us several times in his books. High frequency and low reps in the basic excercises. The only change I made is, that I will do the bench press 3x/week (so hopefully i will have a strong bench press in april again).

Surgery was in calendar week 51 (2016/12/19) and my next important meet is in calendar week 17(2017/04/28). So my plan looks like this (and is already discussed with the doctor):

CW 51 - No Training
CW 52 - No Training, Maybe a few walks, maybe a first workout with the machine routine (if I am fit enough)
CW 01 - Machine Training
CW 02 - Machine Training
CW 03 - Machine Training + light technique work (max. 40 kgs)
CW 04 - Machine Training + light technique work (max. 40 kgs)

Machine training means:
3 Sets of 10-15 reps on every machine without using a "stomach press" or valsalva or something like that. Just pumping the muscles. Maybe I will cut down rest periods after a few workouts, so this routine will work as a bodybuilding routine. But I will see when time will come. This will not be the time for strength gains.

3x10-15 Leg Extensions
3x10-15 Leg Curls
3x10-15 Chest Press
3x10-15 doable Row-Version
3x10-15 Shoulder Press
3x10-15 Lat PD
3x10-15 Tricepsmachine
3x10-15 Bicepsmachine

Doing this routine 3 times a week and it will be fine.

Light technique work means: Doing some squats and bench presses with 20-40 kgs and not a single deadlift until 6 weeks after the operation.

In CW 05 (6 weeks after operation) I will start with:

3x5 squats (+2.5 kg increasment)
3x5 bench press (+2.5 kg increasement)
1x5 deadlift (+ 5.0 kg increasement)
+ Row Machine from the machine routine
(3 times a week)

with ~ 60% of my old 1RM in squat and bench press and ~ 40% in deadlift. And then increasing with linear progression.

This is the basic outline. Maybe it will take a week longer or shorter, maybe not.

Feel free to criticize my routine or give me some tips to get it better.

Because the first log will be next week/next year, i wish you all the best for the new year and merry christmas for yourself and your families.

Cheers,
Christian

[lispftw]

Good luck coming back... MM

[DarkKnight]

FitNotes Workout - Dienstag 27th Dezember 2016

** Leg Extension Machine **
- 25.0 kgs x 20 reps [@8]
- 25.0 kgs x 20 reps [@8.5]
- 25.0 kgs x 20 reps [@9]
- 25.0 kgs x 20 reps [@10]

** Seated Leg Curl Machine **
- 15.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@10]
- 15.0 kgs x 20 reps [@9]

** Chest Press Machine **
- 15.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@9.5]
- 15.0 kgs x 20 reps [@10]

** Seated Machine Rows **
- 15.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@9]

** Shoulder Press Machine **
- 15.0 kgs x 20 reps [@10]
- 5.0 kgs x 20 reps [@10]
- 5.0 kgs x 20 reps [@9]
- 5.0 kgs x 20 reps [@9]

** Lat Pulldown Machine **
- 5.0 kgs x 20 reps [@7]
- 5.0 kgs x 20 reps [@7]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@8]

** Triceps Machine **
- 5.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@9]

** Biceps Machine **
- 5.0 kgs x 20 reps [@7]
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@9.5]
- 5.0 kgs x 20 reps [@8]

Soreness was the limting factor today. 4 sets of 20 reps will allways be afforting for a powerlifter - weight does not matter. But going down with reps and up with weight would not be possible today without tension and pressure on my abs. But for gods sake I had no pain or something like that today. Abs were totally relaxed during working out. I even stretched out my legs to reduce pressure on stomach while sitting. Big weight jumps, because I saw the small wheels to increase in 2.5 kg steps above the weight plates too late.

Well. Getting in and out the car takes much more afford than doing training on machines.

Next workout will be on Saturday. No pain, but nable feels like working out on Thursday will lead into pain. Could be just a problem of mind. But I could swear it feels more sensible and I will not take any risk.

Cheers from Germany,

Christian

[DarkKnight]

FitNotes Workout - Samstag 31st Dezember 2016

** Leg Extension Machine **
- 30.0 kgs x 20 reps [@8.5]
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@9.5]

** Seated Leg Curl Machine **
- 20.0 kgs x 20 reps [@9]
- 20.0 kgs x 20 reps [@9.5]
- 20.0 kgs x 20 reps [@9.5]
- 20.0 kgs x 20 reps [@9.5]

** Chest Press Machine **
- 20.0 kgs x 20 reps [@8]
- 20.0 kgs x 20 reps [@9]
- 20.0 kgs x 20 reps [@10]
- 15.0 kgs x 15 reps [@10]

** Seated Machine Rows **
- 20.0 kgs x 20 reps [@8]
- 20.0 kgs x 20 reps [@8]
- 30.0 kgs x 20 reps [@9.5]
- 30.0 kgs x 20 reps [@9.5]

** Shoulder Press Machine **
- 10.0 kgs x 20 reps [@8]
- 10.0 kgs x 20 reps [@10]
- 5.0 kgs x 20 reps [@9.5]
- 5.0 kgs x 20 reps [@10]

** Lat Pulldown Machine **
- 15.0 kgs x 20 reps [@7]
- 15.0 kgs x 20 reps [@8]
- 20.0 kgs x 20 reps [@8.5]
- 20.0 kgs x 20 reps [@9]

** Triceps Machine **
- 15.0 kgs x 20 reps [@7]
- 20.0 kgs x 20 reps [@8]
- 20.0 kgs x 20 reps [@8.5]
- 15.0 kgs x 20 reps [@8]

** Biceps Machine **
- 15.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@9.5]
- 7.5 kgs x 20 reps [@8]
- 7.5 kgs x 20 reps [@8]

I wish you all a happy new year and a lot of gains in 2017.

[DarkKnight]

FitNotes Workout - Montag 2nd Januar 2017

** Leg Extension Machine **
- 35.0 kgs x 20 reps [@7]
- 35.0 kgs x 20 reps [@8.5]
- 35.0 kgs x 20 reps [@9]
- 35.0 kgs x 20 reps [@10]

** Seated Leg Curl Machine **
- 25.0 kgs x 20 reps [@7.5]
- 25.0 kgs x 20 reps [@8.5]
- 25.0 kgs x 20 reps [@9]
- 25.0 kgs x 20 reps [@10]

** Chest Press Machine **
- 25.0 kgs x 20 reps [@8.5]
- 25.0 kgs x 20 reps [@8.5]
- 25.0 kgs x 20 reps [@10]
- 25.0 kgs x 20 reps [@10]

** Seated Machine Rows **
- 35.0 kgs x 20 reps [@9]
- 35.0 kgs x 20 reps [@10]
- 35.0 kgs x 20 reps [@10]
- 35.0 kgs x 15 reps [@15]

** Shoulder Press Machine **
- 12.5 kgs x 20 reps [@8.5]
- 12.5 kgs x 20 reps [@9]
- 12.5 kgs x 20 reps [@10]
- 12.5 kgs x 12 reps [@10]

** Lat Pulldown Machine **
- 25.0 kgs x 20 reps [@8]
- 25.0 kgs x 20 reps [@9]
- 25.0 kgs x 20 reps [@9]
- 25.0 kgs x 20 reps [@8]

** Triceps Machine **
- 25.0 kgs x 20 reps [@8]
- 25.0 kgs x 20 reps [@9]
- 25.0 kgs x 20 reps [@9]
- 25.0 kgs x 20 reps [@9]

** Biceps Machine **
- 15.0 kgs x 20 reps [@9]
- 15.0 kgs x 20 reps [@10]
- 15.0 kgs x 20 reps [@10]
- 15.0 kgs x 12 reps [@10]

Got removed the stitches. Workout felt great. I am going to add 5 kg each workout and the reps cut down on it's own.

Looking forward to 2017/01/30. Less than 4 weeks until lifting again.

Cheers

[DarkKnight]

FitNotes Workout - Mittwoch 4th Januar 2017

** Leg Extension Machine **
- 40.0 kgs x 20 reps [@8]
- 40.0 kgs x 20 reps [@9]
- 40.0 kgs x 20 reps [@9.5]
- 40.0 kgs x 20 reps [@10]

** Seated Leg Curl Machine **
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@10]
- 30.0 kgs x 11 reps [@10]
- 30.0 kgs x 10 reps [@10]

** Chest Press Machine **
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@10]
- 30.0 kgs x 12 reps [@9.5]
- 30.0 kgs x 12 reps [@9.5]

** Seated Machine Rows **
- 40.0 kgs x 20 reps [@8]
- 40.0 kgs x 20 reps [@10]
- 40.0 kgs x 11 reps [@10]
- 40.0 kgs x 11 reps [@10]

** Shoulder Press Machine **
- 15.0 kgs x 20 reps [@10]
- 15.0 kgs x 15 reps [@10]
- 15.0 kgs x 12 reps [@10]
- 15.0 kgs x 10 reps [@10]

** Lat Pulldown Machine **
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@9.5]
- 30.0 kgs x 20 reps [@9.5]

** Triceps Machine **
- 30.0 kgs x 20 reps [@8]
- 30.0 kgs x 20 reps [@9]
- 30.0 kgs x 20 reps [@9.5]
- 30.0 kgs x 20 reps [@10]

** Biceps Machine **
- 20.0 kgs x 20 reps [@10]
- 20.0 kgs x 14 reps [@10]
- 15.0 kgs x 13 reps [@10]
- 15.0 kgs x 12 reps [@9]

Friday I am going to cut down reps to 4 sets of 15 reps. Today I have to go to the doctor because the fucking wound became infected after removing the stitches. -.-

Cheers.

[DarkKnight]

FitNotes Workout - Freitag 6th Januar 2017

** Chest Press Machine **
- 35.0 kgs x 20 reps [@8]
- 35.0 kgs x 20 reps [@9]
- 35.0 kgs x 15 reps [@9.5]
- 35.0 kgs x 13 reps [@9.5]

** Seated Machine Rows **
- 40.0 kgs x 20 reps [@8]
- 40.0 kgs x 20 reps [@9]
- 40.0 kgs x 15 reps [@10]
- 40.0 kgs x 15 reps [@10]

** Shoulder Press Machine **
- 15.0 kgs x 20 reps [@8]
- 15.0 kgs x 20 reps [@10]
- 15.0 kgs x 15 reps [@9.5]
- 15.0 kgs x 11 reps [@10]

** Lat Pulldown Machine **
- 35.0 kgs x 20 reps [@7]
- 35.0 kgs x 20 reps [@9]
- 35.0 kgs x 20 reps [@9.5]
- 35.0 kgs x 20 reps [@9.5]

** Triceps Machine **
- 35.0 kgs x 20 reps [@8]
- 35.0 kgs x 20 reps [@9]
- 35.0 kgs x 20 reps [@9]
- 35.0 kgs x 20 reps [@10]

** Biceps Machine **
- 20.0 kgs x 20 reps [@8]
- 20.0 kgs x 15 reps [@10]
- 20.0 kgs x 13 reps [@9]
- 20.0 kgs x 14 reps [@10]

** Leg Extension Machine **
- 45.0 kgs x 20 reps [@9]
- 45.0 kgs x 20 reps [@9.5]
- 45.0 kgs x 20 reps [@10]
- 45.0 kgs x 20 reps [@10]

** Seated Leg Curl Machine **
- 32.5 kgs x 20 reps [@9]
- 32.5 kgs x 20 reps [@10]
- 32.5 kgs x 15 reps [@10]
- 32.5 kgs x 15 reps [@10]

Workout felt great, I did not even have to cut down reps. Wound is - refering to my doctor - okay and not infected.

Only 3 weeks left until I am able to lift again. At least I hope so.

Have a nice weekend.

Cheers.

[DarkKnight]

FitNotes Workout - Montag 9th Januar 2017

** Leg Extension Machine **
- 50.0 kgs x 20 reps [@9]
- 50.0 kgs x 20 reps [@9.5]
- 50.0 kgs x 20 reps [@10]
- 50.0 kgs x 15 reps [@10]

** Seated Leg Curl Machine **
- 35.0 kgs x 20 reps [@9.5]
- 35.0 kgs x 20 reps [@10]
- 35.0 kgs x 17 reps [@10]
- 35.0 kgs x 14 reps [@10]

** Chest Press Machine **
- 37.5 kgs x 20 reps [@8]
- 37.5 kgs x 20 reps [@9.5]
- 37.5 kgs x 13 reps [@10]
- 37.5 kgs x 10 reps [@10]

** Seated Machine Rows **
- 45.0 kgs x 20 reps [@10]
- 45.0 kgs x 20 reps [@10]
- 45.0 kgs x 15 reps [@10]
- 45.0 kgs x 12 reps [@10]

** Shoulder Press Machine **
- 17.5 kgs x 20 reps [@10]
- 17.5 kgs x 20 reps [@10]
- 17.5 kgs x 15 reps [@10]
- 17.5 kgs x 12 reps [@10]

** Lat Pulldown Machine **
- 40.0 kgs x 20 reps [@9.5]
- 40.0 kgs x 20 reps [@10]
- 40.0 kgs x 20 reps [@9.5]
- 40.0 kgs x 20 reps [@9.5]

** Triceps Machine **
- 40.0 kgs x 20 reps [@8]
- 40.0 kgs x 20 reps [@9.5]
- 40.0 kgs x 20 reps [@10]
- 40.0 kgs x 20 reps [@10]

** Biceps Machine **
- 20.0 kgs x 20 reps [@8.5]
- 20.0 kgs x 18 reps [@10]
- 20.0 kgs x 15 reps [@10]
- 20.0 kgs x 12 reps [@10]

[DarkKnight]

FitNotes Workout - Mittwoch 11th Januar 2017

** Leg Extension Machine **
- 55.0 kgs x 20 reps [@9]
- 55.0 kgs x 20 reps [@9.5]
- 55.0 kgs x 20 reps [@10]
- 55.0 kgs x 18 reps [@10]

** Seated Leg Curl Machine **
- 37.5 kgs x 20 reps [@9]
- 37.5 kgs x 13 reps [@10]
- 37.5 kgs x 12 reps [@10]
- 37.5 kgs x 12 reps [@9.5]

** Chest Press Machine **
- 40.0 kgs x 20 reps [@9]
- 40.0 kgs x 20 reps [@9.5]
- 40.0 kgs x 14 reps [@10]
- 40.0 kgs x 13 reps [@9]

** Seated Machine Rows **
- 50.0 kgs x 20 reps [9.5]
- 50.0 kgs x 17 reps [@10]
- 50.0 kgs x 15 reps [@10]
- 50.0 kgs x 12 reps [@10]

** Shoulder Press Machine **
- 20.0 kgs x 20 reps [@9]
- 20.0 kgs x 20 reps [@10]
- 20.0 kgs x 12 reps [@10]
- 20.0 kgs x 12 reps [@10]

** Lat Pulldown Machine **
- 45.0 kgs x 20 reps [@8.5]
- 45.0 kgs x 20 reps [@10]
- 45.0 kgs x 17 reps [@10]
- 45.0 kgs x 15 reps [@10]

** Triceps Machine **
- 45.0 kgs x 20 reps [@8.5]
- 45.0 kgs x 20 reps [@9]
- 45.0 kgs x 17 reps [@10]
- 45.0 kgs x 16 reps [@10]

** Biceps Machine **
- 20.0 kgs x 20 reps [@8]
- 20.0 kgs x 20 reps [@10]
- 20.0 kgs x 16 reps [@10]
- 20.0 kgs x 13 reps [@9.5]

BW went down from 84-85 kg before injury to 82-83 kg today. -.-

[DarkKnight]

FitNotes Workout - Freitag 13th Januar 2017

** Leg Extension Machine **
- 60.0 kgs x 20 reps [@9.5]
- 60.0 kgs x 20 reps [@8]
- 60.0 kgs x 12 reps [@10]
- 60.0 kgs x 12 reps [@9.5]

** Seated Leg Curl Machine **
- 40.0 kgs x 20 reps [@9.5]
- 40.0 kgs x 20 reps [@10]
- 40.0 kgs x 15 reps [@10]
- 40.0 kgs x 15 reps [@9.5]

** Chest Press Machine **
- 42.5 kgs x 20 reps [@9]
- 42.5 kgs x 20 reps [@9.5]
- 42.5 kgs x 17 reps [@10]
- 42.5 kgs x 14 reps [@10]

** Seated Machine Rows **
- 50.0 kgs x 20 reps [@9.5]
- 50.0 kgs x 20 reps [@10]
- 50.0 kgs x 14 reps [@10]
- 50.0 kgs x 13 reps [@10]

** Shoulder Press Machine **
- 20.0 kgs x 20 reps [@10]
- 20.0 kgs x 17 reps [@10]
- 20.0 kgs x 12 reps [@10]
- 20.0 kgs x 13 reps [@10]

** Lat Pulldown Machine **
- 47.5 kgs x 20 reps [@9]
- 47.5 kgs x 20 reps [@9]
- 47.5 kgs x 18 reps [@8]
- 47.5 kgs x 18 reps [@8]

** Triceps Machine **
- 50.0 kgs x 20 reps [@8]
- 50.0 kgs x 20 reps [@9.5]
- 50.0 kgs x 20 reps [@10]
- 50.0 kgs x 14 reps [@10]

** Biceps Machine **
- 22.5 kgs x 20 reps [@8]
- 22.5 kgs x 20 reps [@10]
- 22.5 kgs x 17 reps [@10]
- 22.5 kgs x 12 reps [@9.5]