6'6'' 39 year old dude's log

[Grant Jardine]

10/04/2016
Squat 82kg x5 x3
Bench 56kg x5 x3
Clean 50kg x5 only, had to leave

11/04/2016
35 minute walk with 10kg vest

[Grant Jardine]

13/04/2016
Squat 84kg x5 x3
Press 44kg x5 x3
Deadlift 100kg x5 x3

16/04/2016
Squat 86kg x5 x3
Bench 56kg x5 x3
Cleans 51kg x5 x3

[Grant Jardine]

18/04/16
Squat 56kg x 5, 65kg x5, 73kg x5
DB press 17.5kg x 3 x10
DB row 17.5kg x3 x10



20/04/2016
Squat 50kg x5, 60kg x5, 70kg x5
Bench 36kg x5, 41kg x5, 46kg x5
Chins/pull-ups 1,2,2,2,2,2

22/04/16
Stair sprints x 10

24/04/16
Squat 90kg x5
Press 50kg x5
Deadlift 100kg x5

[Grant Jardine]

28/24/2016
Squat 77kg x 7
DB Bench 17kg x 10 x3
DB row 17kg x 15 x3

30/04/2014
45 min creek trail run/walk with 10kg vest

02/05/2016
Squat 40, 50, 60kg x 12
Bench 40, 44, 50kg x3
Pullups & chins = 25

Cooler weather, conditioning to prevent getting wheezy in the evenings.

[Grant Jardine]

5/3/1 Full body W1

Squat 40kg x5, 50kg x5, 60kg x5
Press 26kg x5, 30 kg x5, 34kg x5
Deadlift 58kg x5, 68kg x5, 76kg x5

W2
Squat 60kg x3, 68kg x3, 77kg x3
DB bench 17.5kg x10 x3
DB ROW 17.5kg x10 x3

Squat 40kg x5, 50kg x5, 60kg x5
Bench 38kg x3, 44kg x3,50kg x3
Chins & pulls x 16

Squat 40kg x5, 50kg x5, 60kg x5
Press 28kg x3, 32 kg x3, 36kg x11
Deadlift 63kg x3, 72kg x3, 81kg x3

W3
Squat 64kg x5, 73kg x3, 82kg x6
DB bench 20kg x10 x3
DB ROW 20.5kg x20 x2

Squat 40kg x5, 50kg x5, 60kg x5
Bench 42kg x5, 46kg x3,52kg x9
Chins & pulls x 17

Squat 40kg x5, 50kg x5, 60kg x5
Press 30kg x5, 34 kg x3, 38kg x10
Deadlift 67kg x3, 76kg x3, 85kg x11

W4
Press 20kg X 5 X 2
Deadlift 36kg x5, 45kg x5, 54kg x5

Bench 22kg x5, 27kg x5, 33kg x5
Squat 34kg x5, 43kg x5, 52kg x5

C2 W1
Squat 57kg x5, 66kg x5, 75kg x6
DB bench 20kg x3 x10
DB row 20kg x2 x20

Squat 66kg x3, 74kg x3, 83kg x3
Press 27kg x5, 32kg x5, 36kg x9
Deadlift 62kg x5, 71kg x5, 81kg x7

Twice a week after lifting completed one of these - Hill sprints, beach sprints, stair sprints interval style, weighted walks.

[Grant Jardine]

06-05-18
Broomstick GMs 50/50/50
Broomstick halting deadlifts 50/50/50

[Grant Jardine]

Back story:
Was enrolled with SSOC shortly after it launched around Nov 2016, working with Matt Bickford. I can't recommend the SSOC enough. Hire an expert!
However, I didn't eat, sleep or train enough. Work was busy but I used that as an excuse, I think I was scared of the work under the bar, and didn't see the training as a priority. I consistently missed sessions and wasted time (Matt's & mine) and money by not training; and squandered the opportunity to make real progress for nearly 6 months until I quit the SSOC program. My business has flourished so that has been satisfying, but I was probably the first person to quit SSOC, which I find shameful. After I quit SSOC I tried to lift twice a week.
I had experienced lower back pain on and off for 2 years previously, nothing debilitating. The back pain I felt while still squatting was, I just figured, a part of training. Halfway through 2017 I stopped doing any training as my lower back pain became worse. Getting up in the morning was slow and difficult. Bending over was painful and hamstring stretches seemed to hurt. I began to feel something 'click' back into place when I bent over to touch the floor and reached out forwards with my arms. The click immediately bought relief to the lower back area. Because I'm not bright this went on for a few months until the pain spread to my left leg and left me unable to stand or walk without causing a burning pain to the leg. Even sleeping became difficult as movement woke me during the night. I became short tempered at work and home.
A doctors visit confirmed my self diagnosis of a bulging lower back disc, and he advised me to do no training 'until it went away, or if it got worse, to come back'. Ie do nothing. He did suggest that a scan of any sort would find all sorts of horrible thing wrong and that I need not bother about that. Being tall and lanky, 6'6'' at 90kgs/198Lbs for most my life, 20 years on building sites, amateur rugby scrums, falling over with rucksacks on, and BB training with form creep could not have helped. The disc issue also explains why when I was squatting, I would sometimes start the descent, hesitate and stop at 5 inches, then reset and squat. I was scared I would buckle or not make it back up.
I dug around online, saw the posts here, and found Starr's Back rehab posting. After using this method for a few weeks, the clicking has gone and the lower back pain has diminished. The leg pain takes longer to come on, and I believe that overall the pain is slowly going away.

7-05-18
Back to broomsticks after lightly straining my back with the empty bar at 3 sets of 60 reps beginning of May. Dropped back to a broomstick.
Broomstick GMS 60/60/60
Broomstick Halt deadlifts 60/60/60

10-05-2018
Bar GMS 20/20/20/20
Bar halting deadlifts 20/20/20/20

11-05-18
Bar GMS 25/25/25
Bar halting deadlifts 25/25/25

13-05-18
Bar GMS 30/30/30
Bar halting deadlifts 30/30/30

[Grant Jardine]

15-05-18
Bar Good mornings 35/35/35
Bar halting deadlifts 35/35/35

16-05-18
Bar Good mornings 40/40/40
Bar halting deadlifts 40/40/40

I understand that the Starr Rehab Protocol is effective in dealing with muscle belly injuries, and that a bulging disc is vertebral injury but the empty broomstick has really helped my back. Back and sciatic pain has greatly reduced from when I started this protocol. Now this may just be things healing themselves, but when I did nothing, the pain started again. What are you going to do, not train?

21-05-18
Squatted the bar for 3 sets of 20
Raised Deadlift 30kgs for 3 sets of 20
Concentrated on the lower back extension.

During the day I felt like I had a dead leg and had to throw the foot a bit to get a normal stride length. Some tingling & numbness of the left foot & toes, which went away after a few minutes.

23-05-18
Squat 25kg 3 of 10
Deadlift 35kgs 3 of 10

Much stronger at the top of the deadlift after all the halting deadlifts and GMs
My left foot is usually tender by the end of the day, but this is coming on later and later, with the same amount of physical work and walking.
Turning over in bed only hurts a little now and definitely does not wake me up. I can understand how people with much more pain than myself could easily slip down a rabbit hole of opiates. I am thankful its not serious and only intermittent. I can't imagine being in strong pain all day, it consumes you.

25-05-18
Squat 30kg 3 of 10
Deadlift 40kgs 3 of 10

[Grant Jardine]

45 years old
214 Lbs
110 grams Protein
DTP.