Tag Archive: working out with an injury

22 Oct 2016

Its been a rough few weeks. Plagued by injuries and mistakes. Went back to the gym today to dabble in all sorts of lower body stuff, see how my foot handles the pressure. My foot is still puffed up, so no shoes workout for me today.

warmup: stretched out low back

Deadlifts (long rests, sock feet)

135 x 2
225 x 2
275 x 2
315 x 2
410 x 2
410 x 1
410 x 1

notes: sad to say my low back still feels tweaked, it hurts when I go for lockout, so I moved from doubles to singles. Foot felt ok though.

Low Bar Squats (medium rests, pause at the bottom, sandals instead of shoes)

135 x 2
225 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2
260 x 2

notes: not bad, nice pauses. basically barefoot. gym not that clean though so I wore sandals

Frame Shrugs (short rest)

280 x 10
280 x 10

notes: frame shrugs often end up with you doing something between a regular shrug and a snatch grip shrug. So it is a nice change. At this point I was jumping on and off equipment while it was free and between other people’s sets though, so I wasn’t doing many sets, just dabbling in different things.

SSB Good Morning

160 x 10

SSB Squats (medium rest, sandals)

250 x 5
300 x 3 PR!

notes: form is getting more confident on SSB Squats, so I am pushing more weight

Prone Leg Curls (short rest)

140 x 15
140 x 15

notes: then I got offered a ride back from the gym and I took it. Kind of a rehab day, nothing too deep, but I think it was promising. I am keen on getting back to the routine for real.

7 Sept 2016

How was everyone’s long weekend? For me an extra long weekend! That extra long weekend lasts an extra extra EXTRA long time!! #gumcommercial

So, on the way to the gym tonight. Go to sit down in the car, and have a MASSIVE muscle cramp in my abs! Holy jeez. Doubled over in pain. Cars behind me honking at me and screaming because I am not moving forward. Fun times. I have never had an abs cramp before that I can remember, whats that about…

So I was feeling very tender in my abs all workout.

warmup: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (2 min rests, push press)

110 x 3
140 x 3
*wrist wraps on*
170 x 3
170 x 3
170 x 3
170 x 3
*sleeves and wraps on*
170 x 6 @RPE7

notes: last set, did not want to go to failure with all the weird chit going on in my stomach. But I am really happy with that number, because I am on pace for another Rep PR.

Superset: Viking Press & Widegrip Pulldowns (2 min rests)

180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10
180 x 5 / 180 x 10

Superset: Plate Front Raise & Cable OH Extensions & DB Hammer Curls (2 min rest)

45 x 12 / 75 x 12 / 40s x 12
45 x 12 / 75 x 12 / 40s x 12

notes: the tricep extensions tweaked my abs again, so I stopped there.

24 Aug 2016

I had squats today, but my knees hurt. Even my good knee felt twisted. I decided I would take a long warmup, long rests, find a stance that felt good, and go for one heavy set. Scrap the assistance squats, and do some isolation. Like a big puss.

Low Bar Squats (Romaleos, knee sleeves, no belt, long rests)

135 x 3
180 x 5
215 x 3
250 x 2
270 x 1
285 x 1
305 x 6

notes: once I warmed up, it felt a bit better, but I didn’t want to push it.

Assisted Pullups (resistance band assist, 90 sec rests)

7, 7, 7, 9

notes: damn, I have gotten too round. these pullups felt harsh. better drop some lbs.

Leg Extensions (short rests)

90 x 18
100 x 18
100 x 18

Prone Leg Curls (short rests)

90 x 18
90 x 18
90 x 18

notes: my bum hurts now. damn you prone curls.

Happy I was able to salvage a session that had a rocky start.

26 July 2016

squat night tonight, at least… that was the plan

warmup: foam roll, squat w empty bar… FAIL!!

while warming up, I tweaked my knee somehow. My good knee, not my bad knee. I was limping around and while the plan was to go for a rep PR, I decided to call an audible and do an upper body workout instead. Goddamn I hate being old, just tweak my knee randomly.

warmup Take 2: slow neg side raises, Cuban presses, one arm shrugs

Log Press from Rack (11 inch diameter log, long rests, push presses, no sleeves or wraps)

80 x 5
110 x 4
120 x 3
140 x 2
150 x 1
160 x 8

notes: just missed a rep PR on overhead. There were lots of factors against me, my stance was soft because of the knee issue, I set the rack too high, so I banged the rack hard a few times at the bottom on the AMRAP set and it deflected the log a bit. The TOP of the rack is actually too low for me, so I couldn’t fully extend without banging the top of the rack. I didn’t bring wraps or sleeves because I wasn’t planning on shoulder work. So with all those things working against me, being one rep short of a Pr isn’t too bad. I will take it. But it was an ugly set. I lost glute tightness and started to lean back towards the end.

Widegrip Pulldowns (long rests)

180 x 8
180 x 8
180 x 8
180 x 8

Superset: DB Front Raises & V Bar Pushdowns & Hammer Curls

22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10
22.5s x 10 / 90 x 10 / 40s x 10

notes: this was awkward, the strongman gym doesn’t have all the DB weights, so I had to improvise. the pushdowns were heavy as hell, so I had to find a weight that felt right for that rep range.

Bit of a clusterfucc tonight

28 May 2016

It was a scorcher this morning! They have a number of races this weekend, and they had to reschedule start dates. Runners be keeling over. But we strongmen are not so SMRT, we just show up and do our training as per usual.

I woke up this morning and my hip was all fkked up. I think I slept on it wrong, but it hurt like hell. I hoped the gym would loosen it up a bit.

the goal today was a 700 pound yoke carry.

warmup: slow neg side raises, Cuban presses, one arm shrugs, hip stretches

Circus Dumbbell (push press)

40 x 5/5 *clean once per side*
60 x 2/2 *clean once per side*
*wrist wraps on*
80 x 2/3 *clean each rep*
80 x 1/1
80 x 1/1

notes: I pooped the bed on this one. I couldn’t press it much at all today. Not sure why. Maybe it was related to my stiff hip? Probably not. I couldn’t stay tight and keep the CDB up on my shoulders. After one rep I was worn out and failed the second rep from the second working set onwards.

Incline Closegrip Bench (wraps, sleeves)

bar x 5
95 x 5
135 x 3
185 x 2
195 x 2
200 x 2
210 x 1

Then we headed outside to carry stuff.

Farmers Walks

130 per hand – walk 80 feet, do a 180 and walk back 80 ft
175 per hand – walk 80 ft, 180 degrees, walk 80 ft
220 per hand – walk 80 ft, drop, turn around and pick back up, walk 80 ft

notes: For the next comp, they will want you to do a 180 while holding it, so I was practicing. my comp weight will be 170 per hand, so once I went up to 220, I just dropped and re-picked.

Yoke Walk

240 for 80 ft, drop, repick, walk 80 ft

notes: the heavy yoke wasn’t ready for use, so I grabbed the light yoke the ladies were using. They had the crossbar set real low, so it was awkward for me to pick it up, and it was sliding down the middle of my back the whole time.

There were lots of people doing stuff, and the sun was beating down on us. As we got close to noon, I realized my hip wasn’t feeling better at all, so I abandoned my yoke plans, and went home instead.

Not a great session, went heavy on farmers and that was good, but the hip issues really got in the way.

12 May 2016

Relatively easy night planned.

warmup: prone spinal twists

Trap Bar Deadlifts

265 x 4
315 x 3
355 x 3
405 x 3
455 x 3
*belt on*
455 x 3

notes: I tried one heavy set without belt, which went ok.

then some knee rehab shit

leg extensions

90 x 15
90 x 15
120 x 15

KB Swings

24 kg KB for 100 total swings

Superset BW Glute Bridges and Leg Raises

100 total bridges and 50 total raises

Intensity not super high tonight, just couldn’t get too worked up. Did some trap DLs and that was most of my GAF factor right there, haha

11 May 2016

I got bored and decided to do a “fun” session today. It won’t translate to any of the strongman events, but keeps me active and keeps the blood flowing and makes me happy. So… bench! lol

warmup: slow neg side raises, Cuban presses, one arm shrugs, static pec stretches

Flat DB Press (elbow sleeves, 2 min rests)

40s x 25
50s x 21
60s x 21
70s x 15
80s x 12
90s x 8
100s x 5
90s x 7
80s x 8
70s x 11
60s x 17
50s x 23

notes: run the rack until your chest pops. crossing my fingers for some chest DOMS tomorrow. Those are my favorite!

Also, I never used to think of 2 min rests as too short, but since doing strongman, 2 min now feels too short, lol. I am getting so lazy.

Seated Smith Machine OHP (2 min rests)

bar + 50 x 8
+70 x 8
+90 x 7

notes: oh man… my shoulders were more tired than I thought! Running the rack wore me out, I could not do ohp for chit today, so I scrapped it and moved on.

Superset: Cable Side Raises & Hammer Curls & DB Shrugs

15 x 12 / 40s x 12 / 100s x 12
15 x 12 / 40s x 12 / 100s x 12

coodlown: glute bridges, static hip stretches, band pullaparts

3 May 2016

Afternoon office gym work. This particular office gym doesn’t have a leg press or a leg extension station, so my quads were going to have to eat shit today. If you don’t like it quads, write an angry letter to my knees.

warmup: foam rolled IT bands, adductors (ouch!), piriformis

KB Swings

50 lb’er for 100 swings, as many sets as it took (it ended up being 4 sets of around 25 each)

I worked a good glute squeeze into the snap at the top… my butt was dying in between sets…

Good Mornings

75 x 15
75 x 15
75 x 15

notes: work that stretch reflex

Prone Leg Curls

90 x 12
90 x 12
90 x 12

Smith Machine Weighted Glute Bridges

1PPS for 50 reps total (about 4 sets)

Superset BW Glute Bridges & Leg Raises

3 sets of that, high reps

notes: may as well do some core

post: cardio… got about 10 min of LISS done before my knee started to hurt… don’t think it liked that machine

2 May 2016

I did rehab type stuff all weekend.  glute work every day, on Saturday some leg extensions and leg curls, cardio every day.


The goal tonight however was to superset everything with hyperextensions, and focus on the glute squeeze during the hyperextensions. Get my glute work in all sneaky like.

warmup: slow neg side raises, Cuban presses, one arm shrugs, and of course hyperextensions

Circus Dumbbell (superset with hyperextensions)

40 x 5 per side *clean once per side*
60 x 2 per side *clean once per side*
*wrist wraps on*
80 x 1 left & 3 right *clean once per side*
80 x 1 left & 4 right *clean once per side*
80 x 2 left & 2 right *clean each rep*

notes: really focusing on clean reps here, reps that wont get called by the judges. they are really sensitive about what you do with your offhand. Left side remains my gimp side.

Closegrip Incline Bench (superset with hyperextensions)

95 x 3
135 x 3
*wraps and sleeves*
185 x 3
195 x 3
200 x 2
210 x 1

Widegrip Pulldowns (superset with hyperextensions)

210 x 5
210 x 7
210 x 8

Did I mention hyperextensions. My adductors and glutes are so sore these days, its insane.

27 April 2016

Alright, it aint all rehab, lets push some weight.

warmup: 100 reps of a medley of reverse hyperextensions, hyperextensions, bodyweight glute bridges
slow neg side raises, Cuban presses, one arm shrugs

Log Press (push press)

80 x 2 * clean once*
110 x 2 *clean once*
160 x 1

*wrist wraps on, load up the 13 inch diameter log*

180 X FAIL

*slap myself, get psyched up*

180 x 2 *clean each rep*
185 x 1
190 x 1

notes: once I got serious, I was happy with how it went. Purposely not using elbow sleeves on log press… I get the impression judges wont allow Inzer sleeves at comps, only neoprene.

Closegrip Incline Bench

95 x 3
135 x 3
*wraps, sleeves*
185 x 2
205 x 2
225 x 2 garbage reps

notes: my ass lifted off the bench for both reps at 225, so whatevs

Spoto Press (long pauses)

135 x 3
185 x 2
*wraps, sleeves*
225 x 4
225 x 4

T-Bar Row

1 plate x 6
3 plates x 5
3p x 6
3p x 6

Superset: DB Front Raises & DB Skullcrushers

30s x 10 / 30s x 10
30s x 10 / 30s x 10