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A Freak Off a Leash

GermaniaK

GermaniaK

Member
Apr 19, 2014
70
9
New forum, new log. Hopefully I can get my form back and post regularly.

Currently rehabbing a shopping list of injuries so my training isn't anything special or exciting, nor has it been so for a number of months. On and off that just can't seem to heal up 100%. 1) both ankles flare up during and after some basketball games and 2) my lower back/hip since pulling a PR #550 deadlift. Both are soft tissue however unsure if it is tendon, muscular or a combination.

I've managed to get both down to very very minimal discomfort to no pain which is great and my training is kicking off once again.

Training-wise I'm just rehabbing and ramping up so I can get back into a more normalised routine. Exercises are very select lacking both intensity and volume. I foam roll areas that are tight or just don't feel right. Just rolling with the punches and I autoregulate depending on how the problem child areas are feeling day to day.
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,334
1,340
Hey bud, welcome to the Den. Good to see you here!
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,334
1,340
Guys this is a seriously good bro we have here.
 
GiantSlayer

GiantSlayer

VIP Member
Jan 27, 2013
2,402
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Welcome. There are a few bros on here that have extensive knowledge in injury recovery and prevention. I think the saying should be "injuries are like assholes." Everyone's got one. Some people even have two."
 
GermaniaK

GermaniaK

Member
Apr 19, 2014
70
9
Thanks guys.

Training for the week:

15/4/2014
Bench Press
220 x 5 x 3

16/4/2014
Box Squat
220 x 5, 265 x 3, 310 x 3

18/4/2014
Barbell Row
175 x 12 x 2

Chins
BW x 4 x 5

19/4/2014
Front Squat
220 x 3 x3, 265 x 3 x 3

Log Clean & Press
110 x 5, 120 x 5, 130 x 5, 145 x 5, 155 x 5

Light work overall but after yesterdays session it's going well, might start pushing it a little harder today as I plan on some benching, some more back and possibly some dips.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,717
2,808
Well, look who finally made it over. Glad to see ya here.
 
GermaniaK

GermaniaK

Member
Apr 19, 2014
70
9
20/4/2014
Bench Press
220 x 3 x 3, 240 x 3 x 3, 265 x 3 x 3, 285 x 3 x 3

Barbell Row
200 x 5 x 3

Dips
BW x 6 x 2, +10 lb chain x 6 x 3


23/4/2014
Box Squat
220 x 3 x 3, 265 x 3 x 3, 310 x 3 x 3, 310 x 8


Had a great bench session as it is the first time in almost a year that I have been able to really push it without any sort of handicap. Nailing the 285 for 3 sets of 3 felt easy and I was very tempted to up another 25 lbs for a single or double but checked my ego at the door. Still a little funky in my lower back but I walked on an incline for 15 minutes before the squat session. That brought out the discomfort a little but the squats went well and decided to push the final set after an inordinate amount of ramping sets. Left a few reps at the door but am pleased with the 8 reps with 310, also first time in a long time that I have been able to move that kind of weight for such volume.

On the cards tonight is some more pressing and back work.
 
Mini Forklift Ⓥ

Mini Forklift Ⓥ

The Veganator
Dec 23, 2012
4,313
730
Hey man, as WW said it's great to see you on here. Look forward to following MF.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Nice work dude.

Are you following the 3x3 protocol?
 
woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,334
1,340
Hey GK, good to see you getting into some serious weights again. How's that bicep of yours? All better now? I remember it was bothering you for quite a while. . .
 
GermaniaK

GermaniaK

Member
Apr 19, 2014
70
9
Nice work dude.

Are you following the 3x3 protocol?

Nah just rolling with the punches. Triples give me sufficient volume and let me ramp up to an adequate load without over-stressing my joints. I usually follow it like so when I'm rehabbing from injuries like I am at the moment. I tend to follow a similar style to WSBB, 5/3/1 or 5x5 normally. Sometimes I just do whatever I want. I've got a little bit of training ADD these days.

Hey man, as WW said it's great to see you on here. Look forward to following MF.

Hey GK, good to see you getting into some serious weights again. How's that bicep of yours? All better now? I remember it was bothering you for quite a while. . .


Thanks boys. Bicep is good WW, my tricep was also playing up a bit last year but with the inordinate amount of time off that I have had the past 12 months they've healed up very well.


24/04/2014
Military Press
155 x 5, 155 x 3 x 6, 135 x 5 x 3

Rear Flyes (20lb Plates)
60 reps


Not going to bother listing all the sets I got through on pressing, it was a shitload.
 
GermaniaK

GermaniaK

Member
Apr 19, 2014
70
9
30/4/2014
Box Squat
220 x 4 x 2, 265 x 3 x 2, 310 x 3 x 2

Deadlift
135 x 3 x 3, 175 x 3 x 2

First time deadlifting in a number of months. Still have some pain in my lower right hip/back area while working the deadlift. Might be a slow process to get back up to my normal training range. I also missed a couple workouts this week as I put a power drill through my fingernail. Fortunately the main damage is to the nail and not below it although I ripped a nice chunk of meat off. Holding a bar might be a challenge in the next week or two.
 
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