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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Fri Mar 16, 2012 3:03 pm 
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Stegosaurus
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Fallen_Horse wrote:
Putting out some big numbers there! 8)


Thanks, FH! :D Hoping to start finally putting up some decent numbers on the lower body stuff soon enough, last spinal decompression was yesterday, should be getting new x-rays on Monday or Tuesday to see how well it worked and how I'll be able to transition back to regular training again!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sat Mar 17, 2012 11:41 pm 
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Quick lower back workout last night -

Light rehab deadlifts continuing my slow rebuilding phase -
1x5 @ 135 lbs.
1x5 @ 185
5x10 @ 235, still just adding 10 lbs. weekly for another month or two

Hyperextensions -
2x20 @ bodyweight
2x20 w/ 20 lb. EZ curl bar behind neck

Tested new tire that someone brought to the facility, smaller but dense and heavier than it looked, about 600-650ish by my guess, flipped one set of 3 and realized that I should probably not overdo it for too much on the lower back at once

Front squat harness shrugs -
1x20 @ 150 (135 + 15 lb. harness)
1x20 @ 200
1x20 @ 240
1x20 @ 290
1x20 @ 330
1x20 @ 350, decided to cap it out there

Got a reverse hyper machine in while I was away, but I'm not crazy about it. Not very comfortable to use, ankle strap too small, and it can't be bolted down and the compact size makes it unstable when you put some weight on for sets (front legs come off the ground an inch or two on each rep). Still, gotta make use with what you've got!
1x20 @ 50 lbs.
2x20 @ 100 lbs.
1x20 @ 50 lbs.
Only got to use a quality reverse hyper once before, and it felt much better than this one. Might just have to spring for a quality one for the facility soon since I plan to use it to keep up with my lower back rehab since my decompression treatments are complete.

Decided to do two quicks sets of seated DB hammer curls between the reverse hyperextensions since we now have quality dumbbells from 10 to 140 lbs. in the facility instead of a random mix of rusty hex DBs that only went to 80s and one set of 100s. Just 2x15 @ 45s with no cheat to call it a night.

Today was rest, tomorrow will be legs and shoulder work!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Sun Mar 18, 2012 12:32 am 
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Keep after it, Big Guy!

Enjoy the sun this weekend!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Mar 19, 2012 4:52 pm 
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Looking good here man! I think you're definitely taking the right approach with your lower back. Before you know it you'll be moving huge weight again in the squat and deadlift.

Also, where did you get your tire? I have one I picked up for free from a truck yard a year ago or so, but it's fairly beat up and not as big and heavy as I'd like.


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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Mar 19, 2012 5:21 pm 
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Stegosaurus
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MoshxDeLaney wrote:
Looking good here man! I think you're definitely taking the right approach with your lower back. Before you know it you'll be moving huge weight again in the squat and deadlift.

Also, where did you get your tire? I have one I picked up for free from a truck yard a year ago or so, but it's fairly beat up and not as big and heavy as I'd like.


Thanks, RC and Mosh! :)

Yeah, going to go slow and steady on the back for a good stretch and not go full-force back in too soon. Despite feeling 90% better after 2 months of treatments, it's not a magic fix, and any damage I've done before can be done more easily this time around, so I'm really planning on taking it slow through summer before working on getting some heavy weights tossed around again. Basically, my spinal erectors are so far gone from what they used to be, it's like starting over again, but give me time and it'll all work out! :)

For the tires, I actually don't know where most came from that we have (they just would be at the facility one day, no idea who brought them or where they picked them up!) Though, I know in our area, most of the guys who have tires have gotten them from a place called Pomp's, which is a commercial/industrial tire repair/replacement service that handles big commercial vehicles, farm equipment, etc. Best best is if you can find someplace that handles that range of tires, you should be able to find a good free one as usually, they're happy as hell to have one less tire clogging up the yard (unless they do recycling on site to shred them to bits for use in other applications). That, or you could even check with someone at your city's public works dept. to see about what they do with the tires from their equipment, might be something that they'd have on hand that they're itching to get rid of, too!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Mar 19, 2012 5:57 pm 
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Just to chip in, We got one from a company working in a quarry near our city & they were only to happy for us to take it off their hands....

My friend took delivery of a 110kg atlas stone last week Ryan, haha

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Tue Mar 27, 2012 12:54 am 
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No training in a bit :( Last Sunday night, started to feel really fatigued. Next day, massive sinus infection and chest congestion plus sore throat. Lasted 3 days, sinuses and chest cleared up 90% but throat is still slightly sore AND my lymph nodes are swollen like golf balls. Still waiting on my test results from Saturday spent at the walk-in clinic (could barely swallow water, was NOT fun that day...), probably not strep as originally thought but they never ruled out possibility of other fun stuff like mono (doubtful, but you never know....), so while I'm fairly functional for work duties, training has been a complete no-go, probably won't be until this weekend. Oh well, the throat pain just means more vegan ice cream to numb the soreness for another day or two, I guess I have to look at the bright side :)

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Fri Mar 30, 2012 8:12 pm 
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Finally well enough to train a short session tonight, shoulders and upper back quick workout -

Weighted pull-ups (245 lbs. clothed tonight with no added weight)
2x3 @ bodyweight
3x5 @ 50 lbs. added / 295 lbs. total weight

Standing strict overhead axle press -
1x5 @ 145 lbs.
1x3 @ 175
1x1 @ 195
2x1 @ 205, just not ready to go heavy yet after being sick
2x8 @ 175
1x12 @ 145

Hammer Strength plate-loaded high row machine -
1x10 @ 360 lbs.
1x10 @ 450
1x10 @ 540, ugly but got 'em done

1-arm standing strict overhead DB press -
2x15 @ 70 lb. DB each arm, 1st set straight through, 2nd set did 13, dropped DB, rested 10 seconds and cleaned DB to finish reps on each arm

Pulldowns -
1x15 @ 220 lbs., wide grip
1x15 @ 220, V-handle

Done in about 70 minutes total, quick session, should be training again Sunday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 02, 2012 12:41 am 
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Second session back again after two weeks of being sick. 98% better, still one swollen lymph node and a slight throat tickle, but I can't wait another freakin' week to get life back to normal. Quick leg session tonight:

Squats -
1x5 @ empty bar
1x5 @ 135 lbs.
1x5 @ 185
1x3 @ 225
5x10 @ 245, again all sets easy, just got really winded on final set (after rep 6, had to take about 5 breaths between each rep to finish, lungs still not 100% yet).

Glute/ham raises -
3x25 @ bodyweight

Leg press -
3x25 @ 250 lbs. plus black bands (about 50 lbs. resistance at start, about 100 at finish)

That was it, queasy afterward and didn't have anything left in me to bother with.

Lower back and chest likely in two days, trying to make sure anything interfering with legs will be normal by Thursday so I can play around on this:

Image

Friend who owns the skatepark nearby just finished up this little beauty today, finishing the changes to the pool in the background as well this week, haven't skated in a few months but itching to get back out now that there's something new to enjoy.

So, plan is lower back and chest Tuesday, upper back Wednesday, skate Thursday!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 02, 2012 5:48 am 
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Gorilla
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Jesus watching you skate would be a sight! I'm guessing you have good balance for a guy your size?

Is the axle bar proper coke can thickness?

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 09, 2012 1:07 pm 
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Stegosaurus
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Hey, VS!

Hopefully someone will be taking video while I'm at the skatepark some time, if so I'll post it up here :) Still got decent balance (started skating when I was 12, nearly 26 years later much of it still has been retained), but the body doesn't cooperate like it used to. Not to mention, it hurts a hell of a lot more when I fall now, I seriously think that skateboarding is half fun, half self inflicted punshment now that I recall how much I tend to get knocked around doing it.

Axle is 2" diameter, so same as normal olympic bar sleeves all the way down. I love that thing, almost all my pressing is done with it these days. The axle just rests so much more naturally in my hands, it's hard to want to press with a normal bar again!

Lost most of last week to feeling wiped out after nearly 3 weeks of fighting to get over the cold I caught in California, but got in for upper back and chest last night -

Weighted pull-ups -
2x3 @ bodyweight (248 lbs. clothed last night)
1x5 @ 50 lbs. added on
1x4 @ 60
1x3 @ 70
1x2 @ 80
1x1.5 @ 90 (first rep decent, 2nd one was close, but not quite)

Flat barbell bench w/ axle -
1x5 @ 145 lbs.
1x3 @ 195
1x2 @ 235
1x1 @ 265
Put on Slingshot
5x2 @ 300 lbs.
3x5 @ 285
1x12 @ 250
1x20 @ 200

Icarian plate-loaded seated row -
1x8 @ 300 lbs
1x8 @ 310
1x8 @ 320

Horizontal banded bench machine -
3x20 @ double orange bands, alternating grips each set

Pulldowns -
3x15 @ 230 lbs., 1 set wide grip, one medium, one fairly narrow

Inverted rows -
3x20 @ bodyweight

Called it a day, should be in for some light lower back work tomorrow!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 09, 2012 1:16 pm 
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Holy crap! That skate park looks awesome!

I used to skate as a teenager but I never had the confidence to take it further and get really good. I mostly hopped up curbs and practiced in the street :)

All the best!

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 09, 2012 3:46 pm 
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Gorilla
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Location: England
It was meant as a compliment if it sounded otherwise? Skating kinda came out over here when I was aged about 13, disappeared within months then reappeared some yrs later but it's kinds stayed this time. I think we had a little skate park once but nothing major.
My other half has a long board but no nice long smooth roads round here!!! Would be pretty awesome seeing you on a board! Especially if you pull of some tricks?!I always loved bmx'ing & got pretty good at one point, along with some off road biking. About one of a few perks only being 5ft 10".

I have kinda small hands so I really struggle with the thicker bars, hoping my grip just steadily improves now going "strapless" on everything. How heavy is the bar unweighted?

Another great workout, your numbers are awesome, have you always been naturally strong or something you had to work on?....one day man haha

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 09, 2012 3:56 pm 
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And I hope my comment didn't seem to be against staking :)

Just saying I never took the time to get good at it, and never made it very far. I had a Rune Glifberg board that was pretty cool.

Ryan, every time I visit we rarely get to hangout outside of work stuff. Maybe next time we can skate and I can see if I'm still able to do an ollie. :)

Have a great one. Hope all is well.

PS, what is the slingshot you mentioned?

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 Post subject: Re: Ryan's "Starting Over Again" Log
PostPosted: Mon Apr 09, 2012 5:19 pm 
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Figured it was a compliment, VS! :) It was always odd being the big guy skateboarding - I averaged about 235 lbs. most of the time I was skating daily (minus all the muscle I acquired over the years, so it was always a chubby 235ish all the time). But, all the years spent praticing gave me a decent sense of balance, coupled with learning to fall to do the least amount of damage for being the size I was. Still a lot of fun, but I have just as much fun watching the younger generation come up and do tricks we only dreamed of back in our day, so even if I just go to spectate it's a good time.

The axle is 54 lbs. empty, I call it 55 as I throw on some steel collars on it that are about a half pound or so to try and get it close to 55 lbs total. It's tough to use for anything with deadlifting, rowing, etc. but for pressing, it gets me into a better position and feels WAY better than a normal bar.

I was never naturally strong (naturally large, yes, but I spent my first years lifting with a friend who referred to me as either "balloon man" or "super-wuss" for not having strength to match my size :lol: When I was just doing general bodybuilding, I never got that strong - only when got into doing other stuff like strongman and odd lift work did I finally realize that not every rep needs to be textbook, not every set needs to be done in the vein of "x reps for x sets = optimal", lots of heavy singles and doubles combined with squats, deadlifts and overheads that I'd ignored for years are what turned things around. Now it's just keeping my fingers crossed that my lower back will stay in decent shape to get my lower body strong again one day, gotta take it slow for a long time to ensure I don't make the same mistake twice. Not to mention, some strongman things like doing yoke training are off my list permanently, as that was one thing that really did make my situation even worse.

No worries, Robert, I knew what you meant! :) Hopefully you'll be back this way this summer, and if so, we'll have to find more time to hang out for sure. I still feel bad that I didn't have the chance to get to train with you while you were here, but next time, it'll be good to go. The Slingshot can be seen here for how it works: http://howmuchyabench.net/

It's a great training tool for overloading on bench, it works like a partial bench shirt by giving some assistance off the chest at bottom and lets you slam your triceps harder than normal by going heavier than you can normally do for chest work. It gives me about 30 lbs. or so extra above my normal bench weights for what I can use, you feel it as the bar hits your chest, but every inch back up, it does less and less to assist and about halfway to lockout, you don't get anything out of it (which is exactly when your triceps will kick in the most). I like to use it for a while, then test my raw bench every so often to see how much it can help me add on when I ditch it for a max single. I'm hoping to hit 315 without it again soon to tie my old PR close grip bench, so we'll see in a month or so if it's helping me out as much as I hope it is!

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