Tuesday 16th August 2016

So I haven't posted a lot in the training logs. With the injury I've had I've trained grippers and been to the gym maybe 3x in the last 6 weeks. Last week (Friday) I trained close grip bench here at home. Yesterday it was Lat Pulldowns at Powerhouse. I also try to do my physio suggested exercises everyday. I'm miles better than I was just two weeks ago but it's still a ways to go before I'll be 100% (doc signed me off sick until the end of October). In other news my job has finished as of the 14th of this month (as did everyone else's in South Wales in the same company) but as I was laid up and continue to be somewhat it's not too big of an issue.

Background on the injury / issue
Ok. So I get a tweak, noted in my diary, about two weeks before the Leeds event doing Deadlifts. Then, about 6 weeks or so ago, it came on gang busters. Big time sciatic nerve issues. Some pain in the lumber back, more in the right glute and LOTS into the right thigh, knee, calf and foot. At times so bad I crawled around the house (to the point my skin has thickened on my knuckles - they look like a Gorilla's) and needed to lay face down on the floor three times while I was washing dishes. I hadn't been to the docs for 2 years and ended up going 4-6 times in two weeks just to get the meds right. Walking was hell and a couple of times I could be seen hanging off posts and bus stops in agony. As it is I'm using a stick to get about. But, as I say, I've made some progress. I'm still waiting on an MRI and to see an Orthopedic surgeon. The current diagnosis is wear and tear on L1, 2, 4 and 5 of the Lumber Spine and a bulging disc irritating the sciatic nerve. I also have pins and needles in my right outer two fingers and numbness in the palm area below (although this might be my 270+lbs BW leaning on the stick annoying those nerves).

Wednesday 13th July 2016

Wednesday
I was having a 'good back day' so...

CG Bench
to 120kg x paused and 2 x 1 reps at 140kg

LPD (hard machine)
highish reps to stack x 10 reps


Mid-iso-row
as above highish reps start to 50-kilos a side x 12 reps

Back stretches

However Thursday and Friday we're 'damned awful back days'. Back to the docs and a TON of paracetamol to go with the other drugs and an X-Ray at Mountain Ash Hospital (seen right away).

Tuesday 12th July 2016

Tuesday
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 14kg 4 x 3 reps
R/H: 16kg x 2, then 3 x 3reps

Friday thru Monday 11th July 2016

Friday 
V/Gripper work
 
Monday
A day to question my sanity. Even though I'd had an ok walk above Aberdare on Sunday, walking seeming to help my rather more than foolish gung-ho and 'lets see what I can do' attitude (normally useful) was a BIG mistake. The previous three days had seen me still in pain with my hip on sleeping and waking but less so by the evening. Putting 370-kilos and having half an eye on using the Power Squat machine for 4-6 reps (a PB for the reps at that weight I think) was out and out foolishness. First I just went down and stayed there and secondly NOTHING is giving me any relief at all - all day. So worse than back to square one. Of course, all the while bitching, I did the other shit too.

Wednesday 6th July 2016

Wednesday
Physio exercises last night and again at 5am. Back stretches again after the gym

Seated Press
to 95-kilos x 6 reps
 
Hammer DB Curls
to 55-kilos x 6 reps
 
TPD (hard machine)
to 13p x 8 reps

Tuesday 5th July 2016

Tuesday 
Penny Pinch work
W/ups are set up x 8 reps, +5kg x 5 reps, +7.5kg x 3 reps then
L/H: 13.75kg 4 x 3 reps
R/H: 16kg x 4 x 3reps

I also saw a physio this morning and did those exercises in the evening (and at 5am Wednesday morning). They made me sweat more than my usual workouts lol

Wednesday 29th June 2016

Wednesday
Close Grip Bench Press
bar x 12 reps, 60-kilos x 8 reps, 80-kilos x 6 reps, 100-kilos x 6 reps, 120-kilos x 2 reps, 140-kilos x 1 rep

LPD
13p x 8 reps, stack x 8 reps, +6.5p x 8 reps

Low Row
13p x 15 reps, stack x 15 reps