Back From Quebec

Last week I travelled to Quebec for a course. Since my back was (and is) feeling much better I decided to go back to the gym. I have core exercises that physio prescribed to which I added some extra exercises. Here's how my work outs went.

Tuesday

Crunches
hands under butt and hold for 10 sec - 10 reps.
Bridge
support weight on elbows and toes in push up position hold for 10 sec - 10 reps.
Bridge
support weight on hands and toes in push up position hold for 10 sec - 10 reps.
Side Hip Thrust
support weight on left or Right elbow push hips up from lower knee hold for 10 sec - 10 reps per side.

Along with these core exercises I also did.

Bench Press - 3 sets, 12 reps, 135-185lbs.
Narrow Grip Bench Press - 3 sets, 12 reps, 135-185lbs.
Wide Grip Lat Pull Downs - 3 sets, 12 reps, 160lbs.

The nest morning I could barely get out of bed. After a hot shower my back was normal again.

Thursday

Same core exercises as Tuesday. This time I added some weight to the other exercises.

Bench Press - 135lbs/12 reps, 205lbs/8 reps, 275lbs/5 reps, 205lbs/8 reps.
Close Grip Bench Press - 135lbs/12 reps, 205lbs/8 reps.
Narrow Rev Grip Pull Downs - 160lbs/8 reps, 180lbs/8 reps, 200lbs/8 reps, 220lbs/8 reps.
Concentration Dumbbell Curls - 40lbs/8 reps, 45lbs/8 reps, 50lbs/8 reps.

Again it was tough getting out of bed the next morning but felt much better after a hot shower.

I feel well enough to go back to the gym on a regular basis but I'll wait to do exercises that compress the spine. I'll also get back in the pool and swim to keep my cardio up.

Snowdaddy

Feeling Better

It's almost a week later and I'm pleased to report that I'm feeling much better. I still have a bit of tightness in my lower back but there is no "Stabbing" pain when I happen to move in the wrong direction. I've been doing some core strengthening exercises which I'm sure are helping tremendously.
I've learned several things from this injury.

1. Don't forget to work the core. The big three lifts are way more exciting but you can't lift big without a strong core.
2. Don't compromise technique for numbers. Even if you have to drop down to the bar. If the correct technique is not there don't lift the weight.
3. I am personally moving from conventional deadlifts to sumo deadlifts. I find I achieve better body position when lifting sumo. I also lift sumo in competition in gear so I should be training that way. I'll lift conventional once and a while for shits-and-giggles.
4. wear a belt when lifting over 50-60% 1RM.

Now I'm a little older and a little wiser.

Snowdaddy

Herniated Disk

Turns out I herniated the disk between my 4th and 5th vertebrae. I seen the doc today, got x-rays, and did my first session of physio. Now that I know what the problem is I can focus on healing. The Physiotherapist said no lifting for at least one month. After that I can try some light lifts to see if I can support heavy compressive loads. At least it's not permanent. Now I'm wiser for it.

Snowdaddy

Still Out Of Commision

It's several days later and my back is feeling not much better. Tomorrow is a holiday so Tuesday I'll go back into the hospital and see what else need to be done. I hope nothing permanent.
I'm learning from this experience. In the future I'll be concentrating on Sumo Deadlifting only. I'm finding I tend to cheat, raising my butt, when pulling conventional. Pulling Sumo puts me in a much better position. Less chance of injuring my back again. As I like to lift Sumo in gear it only macks sense to pull Sumo raw.

Snowdaddy

Strained Back

I went to see the Dr. today and it's confirmed that I did nothing more than strain my lower back. I thought that I may have herniated a disk but a qualified opinion says otherwise. I'm to take it easy for a few days and take some anti-inflammatory then I should be ready for battle again. I'm quite pleased with the diagnosis and I'll be eager to lift soon.

Snowdaddy

Not Again

This morning I woke up and I could barely move. My lower back and left hip were really aggravated. This afternoon my wife went out and got me some drugs so I should be feeling better soon. So, no swimming today. This isn't anything new to me. I've had lots of lower back problems usually when I've had a longer lay off and I come back to the gym with a little too much enthusiasm. You'd thing getting older would make me wiser. Go figure.

Snowdaddy

Monday October 6 Training

As per my word I went swimming today. No fat guy in a speedo jokes OK! It felt pretty good and I'll go again tomorrow. I went a bit early so I decided to hit some weights as well.

Swimming - various 950m (38 lengths)

Various Back Exercises
Deadlifts - 4 sets/315lbs/4 reps.

After the deadlifts my lower back was trashed. I did something to it last week when I was squatting (no belt) and today I really aggravated it. I'm sure it's not something permanent because my lower back has bothered me before. Just being careful I'll take it very easy on squats and deadlifts.

Snowdaddy

October Already

I can't believe it's October already. This week was pretty good. Here's what happened.

Monday
I already posted.

Wednesday
0500hrs Jogged for about 10 minutes then walk/jog for another 10 minutes.

Friday
Squats - 135lbs/16 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/4 reps, 315lbs/2 reps, 315lbs/2 reps.
Narrow Grip Bench Press - 135lbs/20 reps, 225lbs/10 reps, 225lbs/10 reps.
Flat Bench Flys - 45lbs/6 reps, 65lbs/6 reps, 80lbs/6 reps.
Various Biceps and Triceps work.

It felt very good getting under a bar. I looked back at some pre competition work I did last year and although I've taken some time off I do believe I'm stronger. I don't remember squatting 315lbs so easily. Two reps is quite comfortable, even without a belt. Next week I plan on hitting the pool for some much needed swimming.

Snowdaddy

Jogging and Swim Practice

This morning I dragged my sorry self out of bed at 0500hrs to go jogging. I was able to manage a fair bit farther than I did last week and it took me ~12minutes. It's pleasing to see progress in something I completely suck at.
After work I attended my first swim practice. I volunteered to coach the local swim team. This is something I've wanted to do for a while now. Now I have a great excuse to get back in the pool.

Snowdaddy

*I Passed!!!*

Another PT test has come and gone and I passed again. For those who aren't familiar with this particular PT test I'll fill you in.

1. Start with pulse and blood pressure. If either are too high the staff won't let you participate.

2. 20 meter shuttle run. It's similar to "lines" that basketball or volleyball players do for cardio training. The one difference is it gets faster every minute. At over 35 years old I have to make it to 5 minutes.

3. Grip strength. They use a hand dynamometer to measure a total of both hands. I had to get over 75. I did that with just my left hand.

4. Push Ups. Do them till you drop or stop. I had to do 14. I did 20.

5. Sit Ups. You have 1 minute to do as many sit ups as possible. You can stop but you only have a minute. I had to do 17. I did 20.

These numbers I'm listing are for a "PASS". There is an "EXEMPT" standard but I never do well enough on my run, requiring 8 minutes. Any way I passed and that's it till next year.

Now, where did I put that bar and plates?

Training This Week

Not too complicated this week. Just a lot of everything I prefer not to do.

Monday - Jogging @ 0500hrs 8 minutes, lines for 1.75 minutes

Wednesday - Jogging @ 0500hrs 8 minutes, lines for 2 minutes

Thursday - Cycling @ 0600hrs 20 minutes, @ 1500hrs 20 minutes

Friday - Jogging @ 0500hrs 10 minutes, lines for 2.75 minutes

I sure hope this all pays off. Yesterday I volunteered as a coach for the local swim team. It brought to light that I do enjoy swimming and that may be a beet way to slim down.

Snowdaddy

Keeping active

This week has been really great! Here's how training has gone.

Monday - Morning jog aprox 2.5km. Cycle to work and back 14km/40min total.

Tuesday - Cycle to work and back 14km/40 min total.

Wednesday - Weights

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/4 reps, 405lbs/1 rep, 315lbs/4 reps.
Bench Press (narrowish grip) - 135lbs/20 reps, 225lbs/8 reps, 275lbs/4 reps, 295lbs/2 reps, 135lbs/20 reps.
Hammer Curls (lbs per dumbbell alt) - 45lbs/12 reps, 55lbs/12 reps, 65lbs/12 reps.
Dumbbell Side Laterals - 25lbs/12 reps, 30lbs/12 reps.

I've decided to take Thursday off and I'll be jogging / walking again Friday.

Snowdaddy

A Great Training Day

Yesterday I got back on the bike and cycled to and from work. This morning I woke up early (0500) and went for a jog. This time there was no walking. I jogged for a bit over 10 minutes. Not too bad for a guy who weighs over 300lbs. Then after work I went to the weight room and it went something like this.

Squats - 135lbs/12 reps, 225lbs/6 reps, 315lbs/3 reps, 365lbs/2 reps.
Bench Press - 135lbs/12 reps, 225lbs/6 reps, 275lbs/4 reps.
Flat Bench Flys - 45lbs/8 reps, 60lbs/8 reps.
Lat Pull Downs - 180lbs/8 reps, 180lbs/8 reps.

Obviously the jogging is getting easier. I'm scheduled to do my PT test at the end of the month. I don't think it's going to be a problem. I'll continue jogging every few days and cycling to work when it doesn't rain. I feel much better than a month ago.

Snowdaddy

Birthday Boy

It's my Birthday today and things have never been better. I don't have my gym built yet but everything is very sweet indeed.

Snowdaddy

Saturday Morning

Feeling fat and lazy this morning I decided to do something about it and do another jog/walk. I did the same route as Wednesday but this time the jogging portions were a bit longer. This time aprox 3/4 of the route was jogging. I feel much better because of it. Maybe my bathroom scale will quit telling me "ERR" when I check my weight.

Snowdaddy

Wednesday Morning Jogging

Jogging is the most important part of my training for the next month to get ready for my PT test. This morning I out did myself by jog/walk for 30 minutes. I estimate I jogged for 5/8th of the 30 minutes. I'll rest tomorrow by cutting my lawn (almost 1/2 acre) then jog/walk again on Friday.

Snowdaddy

Monday's Work Out

This week I'm on call which means I don't work unless I'm called out. My new place of employment is fantastic. Monday I did some administration then went to the gym. The work outs are few and far between with little consistency. At least I'm going, I guess. Here's how Monday went.

Cardio - 20 Minutes Arc Trainer, 5 Minutes Treadmill.
*super set*
Narrow Grip Bench - 3 sets, 20 reps, 135lbs.
Flat Dumbbell Flys - 3 sets, 10 reps, 40/45/50lbs.
*super set*
Lat Pull Downs - 3 sets, 10 reps, 190/200/210lbs.
Supported Rows - 3 sets, 8 reps, 90/135/180lbs.

I would have went longer on the treadmill but the belt on my machine kept slipping. A dangerous situation so I kept it short. Since I have my annual PT test coming up Keeping the reps high is in my best interest since I have to max out on push ups during the test. Tomorrow I'd like to do some jogging on the street. I'll let you know how things go.

Snowdaddy

Back In The Gym (again)

Today I did some light / higher rep work to keep the blood flowing. I've been feeling crapy lately because I haven't been under the bar. Now I feel a bit better.

Squats - 135lbs/12 reps, 135lbs/12 reps, 225lbs/12 reps.
Sit Ups - 20, 20, 20 reps.
Narrow(ish) Grip Bench Press - 135lbs/20 reps, 135lbs/20 reps.
Dips - 6 reps, 4 reps, 4 reps.
Dumbbell Curls - 35lbs/16 reps, 40 reps/16 reps, 40lbs/16 reps.

Next week I'll try and go again.

Snowdaddy

New Gear

I'm turning into such a gear hore. I saw on the CPU site there were some great deals and I took advantage. I got an Inzer Centurion suit, two Inzer t-shirts, and a Rage X bench shirt. I did a quick try-on of the shirt and it seems to fit similar to my Titan F6 but the sleeves are a bit longer. I'm sure it will be fun to compare the RageX to my Titan Fury or F6 but that won't be fore a while. I have to get ready for my annual PT test so that means no powerlifting for a while. So far I've biked every day this week and I think I'm loosing weight. We haven't unpacked our bathroom scale yet so when that happens I let you know what my new weight is.

Snowdaddy

Slimming Down

Last week I managed to make my mountain bike road worthy again. I've decided to drop some weight by riding my bike to and from work every day. So far I have ridden Wednesday, Thursday, and Friday and my butt feels very raw indeed. I used to ride when I was younger and thinner so the technique is still there but not the speed or endurance. The gel saddle and cycling shorts (equipped with a chamois) should help with longevity in the saddle.
It's approx. 7 KM to work and 7 KM home. It takes me about 20 minutes each way. This next week I'm working nights so I'll attend the gym for some easy lifting before going into work.

Snowdaddy