bean counter's log

[bean counter]

Best wishes for the injection today, hope it helps.

Thanks Chris. The injection went fine but I haven't noticed much of a change yet.

Saturday 2 September

Press
30 kg X 5 X 3

Chin-grip Pulldown
30 kg X 10 X 3

Front Squat
Straps
110 kg X 3 X 3

SGSLDL
Straps
80 kg X 10
90 kg X 10
100 kg X 10 X 2

All done in < an hour as I had somewhere to be.


Monday 4 September

I had a remote consultation with John Petrizzo today and he's given me a rehab plan.

Front Squat
Straps
107.5 kg X 3 X 3

Slightly lighter than Saturday due to only two days between doing the same movement. My front delts were sore from the bar pressure.

3-1-3 Tempo Press
℞ Ten singles, ramp up to "moderately heavy"
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
42.5 kg X 1
40 kg X 1 X 4

OK. Control wasn't a problem but I thought I might be feeling a little irritation at the top weight. I'll probably try and do 40 kg for ten singles across next time.

Sumo
Belt
160 kg X 5

Fairly easy. I'm not used to full deadlifts after squatting at the moment.

[bean counter]

Wednesday 6 September

Had to train in my old gym with lots of stupidity going on around me.

Front Squat
℞ 3 X 3 @<=9
Straps
110 kg X 3 X 3

Hit one safety on rep 3 of set 2. Knees feeling less sore than they have recently. This is still quite taxing on my lower back.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1 X 10

OK. Might have actually felt a bit harder than Monday.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
25 kg X 6 X 3

OK. Very easy, holding it here because I felt on the verge of irritation. The hardest thing was holding my breath for a long time.

[John Petrizzo]

How have things been going, Oliver?

[bean counter]

How have things been going, Oliver?

Hi John, thanks for stopping by. I ran into an unexpectedly closed gym last Friday and had a very busy weekend, so last week ended up at only 2 sessions, which was still in the range you indicated.

After over a week I’m not convinced the injection has had much of an effect, but I’m continuing with the rehab plan.

Monday 11 September

Front Squat
℞ 3 X 3 @<=9
Straps
110 kg X 3 X 3

Not feeling in shape to increase weight after poor sleep over the weekend. I’m not sure I’m going to get much LP out of this movement having trained it frequently relatively recently and with my bodyweight not doing great things at the moment.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
41 kg X 1 X 10

OK. There’s a definite feeling of difference between the shoulders, but not pain. Top load increase 1 kg. Not quite EMOM, but short rests.

Sumo
℞1 X 5 @<=9
Belt
162.5 kg X 5

Technically not great and more than 2.5 kg more difficult feeling that last week’s pulls, but still not a struggle.


Thursday 14 September

Front Squat
℞ 3 X 3 @<=9
Straps
110 kg X 3 X 3

SI joint not really liking these (excess depth?) so I'm still not pushing the weight.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
42 kg X 1 X 10

OK. Seemed a bit tough to start with, but nice and controlled by the end.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
30 kg X 8 X 3

Added weight and reps. I'm not sure the pulldown weight is directly comparable between my regular gym and where I trained last time I did this.

Hollow Rock
X100

Because abzzors.

[Chris McCarthy]

Can you expand on which way it hasn't had much effect?

If not, no wozzas...

[indigo]

I've has shoulder issues for ages, I've honestly pretty much given up thinking I can ever bench heavy with any regularity as it just sets it off again no matter how much I let it rest.

Did Petrizzo give you cause to think that you can recover from this ? To me it just feels inevitable that benching heavy weight irritates my shoulder, and if I persist I'll just fuck it up even worse.

Wish you the absolute best of luck with your rehab plans. Following with interest.

[bean counter]

Can you expand on which way it hasn't had much effect?

If not, no wozzas...

I guess it hasn't had much effect in any of the ways.

- Still has a slight resting ache
- Still feels slightly sensitive to loaded movement
- Still stiff
- Still doesn't like me sleeping on it etc.

Perhaps since these symptoms are minor its hard for me to subjectively judge an improvement. None of these things are a big deal and the pain is 1/10 level, so I can totally deal with it. What I really want it for it to be more tolerant of heavy training so I can increase my strength again.

I've has shoulder issues for ages, I've honestly pretty much given up thinking I can ever bench heavy with any regularity as it just sets it off again no matter how much I let it rest.

Did Petrizzo give you cause to think that you can recover from this ? To me it just feels inevitable that benching heavy weight irritates my shoulder, and if I persist I'll just fuck it up even worse.

Wish you the absolute best of luck with your rehab plans. Following with interest.

I am in the slightly awkward position of clearly having medically observable issues (bursitis, tendinosis, ac joint inflammation), but none of them is serious enough for more substantial medical intervention, while still being bad enough to affect my training.

John didn't make any promises, but he seemed positive about having a plan. Many people have come back from much worse. All I can constructively do for now is try and stick with the process rather than worrying about the future, so that's what I'm trying to focus on.

[bean counter]

Saturday 16 September

Front Squat
℞ 3 X 3 @<=9
Straps
110 kg X 3 X 3

Still holding at 110 kg and still difficult at that weight. I had a strange incident yesterday lunchtime where I became very light headed and faint. Other than fairly standard cold symptoms I didn't feel particularly unwell beforehand. It was a somewhat scary experience, but after going home and having a lazy afternoon I felt much better. Anyway, there was no lightheadedness today, but yesterday's experience was another excuse to avoid adding load here.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
43 kg X 1 X 10

Good. This actually felt better than the last couple of sessions.

Sumo
℞1 X 5 @<=9
Belt, straps
165 kg X 5

Used straps because this keeps drifting off my legs recently. Grip ended up too wide and because of the straps I couldn't adjust it in after the first rep.

[bean counter]

Monday 18 September

Front Squat
℞ 3 X 3 @<=9
Straps
107.5 kg X 3 X 4

Insert excuses about illness / bodyweight here. Anyway, sick of poor rep quality at 110 kg so actually dropped weight to 107.5 kg and added an extra set. Knee kinda sore day after.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
44 kg X 1 X 10

Good. Maybe not as good as last session, but I'm still encouraged. Touch wood, shoulder may be picking up slightly.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
30 kg X 8 X 3

Same weight X reps X sets as last time but this time I went bar to chest. Maybe a bad idea because it's stressful on my elbows. I should ask Dr P on this point.

[bean counter]

Thursday 21 September

Front Squat
℞ 3 X 3 @ 80% heavy day
Straps
90 kg X 3 X 3

Switch to HLM on front squats. Easy light day.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
45 kg X 1 X 10

Sumo
℞1 X 5 @<=9
Belt, straps
167.5 kg X 5


Saturday 21 September

Front Squat
℞ 3 X 3 @ 90% heavy day
Straps
100 kg X 3 X 3

Medium day. Not super easy.

3-1-3 Tempo Press
℞ Ten singles across
20 kg X 1
25 kg X 1
30 kg X 1
35 kg X 1
40 kg X 1
43 kg X 1
46 kg X 1 X 10

Presses are irritating my elbows a bit now. Some "popping" on the last few reps.

3-1-3 Chin-Grip Pulldown
℞ 3s X 5-8r
35 kg X 8 X 3

Widened grip, which helped with elbow pain, although still some by the end.