Jerry R's log

[Jerry R]

Got an epidural yesterday. Oh man, what a felief in my lower back.

Close grip bench
2x10@95
1x10@115
1x10@135
1x10@150
1x8@170
1x3@190

After the Nationals in September the surgeon says he can fix my shoulder! It will take a minimum of 6 months to recover.

[Jerry R]

I think I know why after getting an epidural you need to take it easy for about a week at my age. I tried doing my Bulgarian split squats as usual but ended up doing them without any added weight. The medicine in the epidural can cause muscle weakness, it did, weaken ligaments and tendons, don't know about that. I do know with the medicine I take daily and the epidural I got, I keep getting dizzy when I try to workout. They say this can last up to a month. Hope not. I am still hoping to go to Nationals in September and at least set a new squat record. It might not be as high as I wanted but I'll take what I can get.

Bulgarian split squats
3x15

[Jerry R]

Close grip bench
2x10@100
1x10@120
1x5@145
1x3@170
1x1@190

[Jerry R]

Bulgarian split squats
3x15@25

Cobra pushups
200

Walked a mile in just over 14 minutes. I walk 2-4 miles daily. Hopefully I can return to my regular powerlifting workout by the end of the month. I will have to see how my back is doing. No sense in pushing it and come back too soon. Anyone telling someone with bulging discs to keep squatting, deadlifting, and overhead press, do not know what the hell they are talking about! This isn't my first rodeo! Any of the 3 mentioned exercises and several others with severe bulging discs like mine are, will set you back and can cause permanent injury.

[Jerry R]

Close grip bench
3x10@100
1x10@120
1x10@145
1x9@170
1x5@195
1x1@210

Started therapy on my lower back today. They put me on a table with my legs over a stool with 75 pounds of traction, 40 seconds on 20 seconds off for 15 minutes. Felt great! 3 therapy sessions next week.

[Jerry R]

Bulgarian split squats
3x20@25
2x10@25

[Jerry R]

Close grip bench
3x10@105
1x10@125
1x10@150
1x5@175
1x2@205

Seated overhead dumbbell press
2x15@20
Hurt my back some.

Dumbbell curls
2x10@20

Back is getting better but not healed yet. Baby steps. It has been many a year since I did any arm curls. Orthopedic surgeon said they would help with my shoulder since the bicep ligament is messed up. I am still hoping against hope to make USAPL Raw Nationals September 17th. I got an email from USAPL yesterday saying I had been moved from Saturday to Sunday which gives me and extra day to get well and back in some sort of lifting shape! My main goal now is to just set the National squat record. Then in May in Arlington, TX at the Masters World Cup hopefully I'll be healed up well and set the National squat, deadlift, and total records. Then September 2024 reset the records!

[Jerry R]

Squats!
1x3@45
1x3@95
1x3@145
1x3@185

Baby steps! Hopefully it will not be too long before I can go full bore again. Squat and bench are all I am doing for now. No Deadlifts for another month or two.

[Jerry R]

After doing those squats 3 days ago made my back hurt worse than ever! Finally I watched a youtube video of Brian Carroll who messed up his back way worse than mine. He made the trip to Canada to visit Dr Stuart McGill. After 6 weeks with McGill Brian started back powerlifting. I bought the book, Back Mechanic, by Dr McGill, and it is helping way more than everything and everyone I tried. The first thing is to only walk and learn how to move without pain for the first 3-4 weeks. Then he teaches you what exercises you need to do everyday to save your back. Two days without pain! I highly recommend this book if you suffer from any back pain.

[Jerry R]

Now I see why Rip said my advise was bad. Cobra pushups makes your bulging discs worse. Dr McGill teaches to start out flat on your stomach. If you can put one fist under your chin, then when able, both fists under your chin. Hold about 3 minutes. Walk 3-4 times a day and lie down with your fists under your chin. Learn how to move without pain.