brokedick montage

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odin
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brokedick montage

Post by odin » Mon May 04, 2015 8:45 pm

so prior to the arrival of our second born, (who is awesome) I made the conscious decision to 'overreach' in anticipation of a slack month of training afterwards. Except she was overdue, so I tagged a load of ridiculous sessions onto an otherwise well planned strength cycle and I ended up fucking my back up. Radiated pain down left leg and hip, loss of strength in left leg too. All in all, fucking stupid. Good news is that the new arrival is an angel thus far and I can train till my heart's content. But I need to do a good month or two of remedial, non-compressing old man work to get my shit back together.

Rough plan for first 4-6 weeks:
morning mobility and stability work
bodyweight strength sessions 3 x a week using TRX mostly plus a few machines
no impact cardio - bike, swimming etc.

I aim to get well again. And to be able to run after the 5 year old on his bike without doubling over in tears of pain.
Last edited by odin on Mon May 04, 2015 9:24 pm, edited 1 time in total.
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Re: brokedick montage

Post by odin » Mon May 04, 2015 8:48 pm

today:

start each day with vipassana. On about day 498 without missing one so that's going well.

morning mobility:
back bends
OH Squat (bw)
Bird dogs
McGill crunch
Side planks
Glute bridges



walk to pub in afternoon

Evening, quick break in session:

A1: TRX push ups - 2 x 12
A2: TRX Rows - 2 12
B1: Assisted pistol - 2 x 12
B2: Supermans with hold - 2 x 12
C1: I-Y-T drill - 2 x 5 rounds
C2: Chest fly - 2 x 10
D1: Hamstring curls - 2 x 12
D2: Pikes - 2 x 12
E1: TRX curls - 2 x 10
E2: TRX tri layouts - 2 x 10
F: back extension - 2 x 10

everything done at around a 2/3 cadence, smooth as fuck and no strain.
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Re: brokedick montage

Post by Bram » Tue May 05, 2015 12:22 am

Even though I'm sorry to read of your strain, happy to see you logging again and great work on the meditation consistency!
"If you live through defeat, you are not defeated. If you are beaten but acquire wisdom, you have won." - RZA

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Re: brokedick montage

Post by odin » Wed May 06, 2015 9:00 pm

thanks very much - and thanks again for the links a couple of years back which prompted the more in depth practice! It's been an essential addition to life


yesterday,

meditation

morning routine:
Back bends
OH squats
Bird dogs
camel/cat stretch
glute bridges
planks - side and front
McGill crunch


then went to emergency physio. I have a bulging disc, as I suspected. More specific PT to follow, but for now no external load, no forward bending. TRX work will prob be main stay...


today

meditation & morning routine

evening workout - volume day

A1: TRX push ups - 3 x 15
A2: TRX rows - 3 x 15
B1: TRX slow mo squat - 3 x 15 (femoral nerve in left leg preventing single leg work, so just keeping movement in)
B2: ab layout - 3 x 15
C1: Flys - 3 x 10
C2: I-Y-T - 3 x 5 rounds
D1: Hamstring curl - 3 x 10
D2: pikes - 3x 10
E1: TRX curl - 3 x 10
E2: Med ball push ups- 3 x 10
F1: back extensions - 2 x 10
F2: reverse hypers - 2 x 10


nice
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odin
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Re: brokedick montage

Post by odin » Wed May 06, 2015 9:00 pm

thanks very much - and thanks again for the links a couple of years back which prompted the more in depth practice! It's been an essential addition to life


yesterday,

meditation

morning routine:
Back bends
OH squats
Bird dogs
camel/cat stretch
glute bridges
planks - side and front
McGill crunch


then went to emergency physio. I have a bulging disc, as I suspected. More specific PT to follow, but for now no external load, no forward bending. TRX work will prob be main stay...


today

meditation & morning routine

evening workout - volume day

A1: TRX push ups - 3 x 15
A2: TRX rows - 3 x 15
B1: TRX slow mo squat - 3 x 15 (femoral nerve in left leg preventing single leg work, so just keeping movement in)
B2: ab layout - 3 x 15
C1: Flys - 3 x 10
C2: I-Y-T - 3 x 5 rounds
D1: Hamstring curl - 3 x 10
D2: pikes - 3x 10
E1: TRX curl - 3 x 10
E2: Med ball push ups- 3 x 10
F1: back extensions - 2 x 10
F2: reverse hypers - 2 x 10


nice
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Re: brokedick montage

Post by odin » Mon May 25, 2015 6:15 pm

training has been so pathetic this month I couldn't bring myself to log it. Back is healing up now though, and I have a new morning routine that will probably remain long term to avoid this shit happening again. Today I started back with some weights, it's gonna be my own washed up meathead template, avoiding stuff that could jar my joints. My new job is tougher than I gave it credit for, so I cant keep training like I was 20.

Today:

morning routine:
hip circles
back bends
face the wall squats
bird dogs
fire hydrants
cat/camel
glute bridge
dead bugs
McGill crunches
side plank
RKC plank
McGill press ups
superman hold


afternoon
warmed up with some BWE and activation stuff

A1: neutral grip DB press - 30kg x 4 x 8
A2: DB Rows - 30kg x 4 x 8
B1: See-Saw press - 18kg x 10,10,8
B2: neutral grip chins - bw x 9,7,6
C1: TRX curls - bw x 2 x 12
C2: TRX tricep press - bw x 10,8
D: DB shrugs - 30's x 2 x 15 (2 sec hold)
E: stationary bike - 20 mins fartlek style
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Re: brokedick montage

Post by odin » Tue May 26, 2015 6:05 pm

26.05

1. morning routine

2. recovery paced bike, 20 mins

3. walk with kids, 2 miles or so

4. stretch in evening

Still got some loss of stability in left leg, and tightness in knees and hips but I think that should work itself out over the next week or so.
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Re: brokedick montage

Post by odin » Thu May 28, 2015 6:23 am

27.05

1. morning routine

2. afternoon lower body remedial strength stuff

A1: goblet squat - 20kg x 3 x 10
A2: back extensions - bw x 3 x 10
B1: split squat - 18kg DB's x 3 x 12
B2: hip thrusters - 30kg x 3 x 12
C1: leg curl - 35kg x 3 x 12
C2: calf press - 3 x 20
D: ab wheel


I may need to tweak the format a few times to get this right. My left leg has got very weak so a dedicated lower body day was overly painful for this kind of low-load. May go full body 3x a week or a push/pull type deal to focus on reclaiming movement.
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Re: brokedick montage

Post by odin » Fri May 29, 2015 7:32 am

28.05

1. morning routine

2. 20 mins easy cardio on bike then some more mobility work


29.05

1. morning routine

2. strength work, upper:

A1: neutral grip DB bench - 32kg x 3 x 8
A2: DB row - 32kg x 3 x 8
B1: seated DB press - 18kg x 3 x 10
B2: neutral grip chins - bw x 9, 6, 6
C1: seated hammer curl - 12kg x 2 x 10
C2: CG push ups - 2 x 10
D:DB surgs - 36kg x 2 x 10
E: 20 mins incline walking


this is gayer than 3 men fucking 4 men, but I'm nearly there I think.
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Re: brokedick montage

Post by Yorkie » Sat May 30, 2015 9:47 am

Are you not on the pumps at the min ?

Following your training with interest as I've also blown a disc 8 weeks off the run and still can't even stand up

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Re: brokedick montage

Post by odin » Tue Jun 02, 2015 11:16 am

no not on the pumps at the moment. I think I got away lightly to be honest, although I wont be rushing to get back to wearing BA... convinced that's what has weakened my back. Ergonomic my arse.

You doing any physio at all? I didn't bother with it but I'm told Penrith is worth looking into. A mate had a similar thing and said it was a week of being treated like a pro athlete. I assume he meant he was getting young birds on tap and snorting coke in the toilets of expensive restaurants on an evening.

Hope it starts improving soon anyway.
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Re: brokedick montage

Post by Yorkie » Tue Jun 02, 2015 12:16 pm

You've not gone to the big house have you ? I'm seeing a physio a couple if times a week and taking every drug I can find. Just trying to copy your mobility stuff at the moment, it seems to be having a good effect even though my movement is limited.

I heard about the firefighters charity "resort" it certainly an option, but only if I can take the dog.

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Re: brokedick montage

Post by odin » Sun Jun 07, 2015 9:26 am

I think you can take whatever you want as far as I can tell from the website. I'm not bothering going though, if I'm sleeping away from home I want my family or at least a mistress with me, not a load of other firemen.

If you haven't already, download and follow along the foundation series on youtube, it's fucking magic.

which brings me onto my 'training'; had a week away, but did the foundation exercises every morning. Hip still has some residual soreness but I'm much improved.
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Re: brokedick montage

Post by Yorkie » Sun Jun 07, 2015 12:27 pm

I found them in a thread in here the other day, still not ready for them yet.
I'm building towards it still.

Sorry for clogging up your diary with the questions

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Re: brokedick montage

Post by odin » Sun Jun 07, 2015 1:44 pm

no problem at all... if fonudation is too much maybe just check the mckenzie and mcgill stuff. Mckenzie has a book which is downloadable online. Simple back bends and stuff, it seems pretty good.
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Re: brokedick montage

Post by odin » Sun Jun 07, 2015 5:02 pm

07.06

1. foundation exercises

2. upper strength session

bodyweight squats, lunges and 15kg ball slams to warm up

A1: neutral grip incline DB press - 34kg x 8,8,7,6 20kg x 12
A2: DB Row - 34kg x 4 x 8, 20kg x 1 x 12
B1: See saw press - 20kg x 8,8,8 16kg x 10
B2: close grip pulldown - 75kg x 3 x 8, 50kg x 1 x 12
C1: seated hammer curl - 12kg x 3 x 8
C2: rope pushdown - 35kg x 3 x 10
D1: reverse fly (TRX) - 3 x 10
D2: KB Shrugs - 24kg's x 3 x 12

then some stretching on the vibration plate.



Gonna just stick with upper/lower split, submaximal work and lots of single leg and non-spinal loading stuff. Not going to go full on corrective-tard. 3 weeks hard effort, 1 week deload no exceptions.
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Re: brokedick montage

Post by odin » Tue Jun 09, 2015 8:35 pm

08.06

1. foundation series

2. evening stretching routine


09.06

1. foundation series

2. lower body strength

A1: Split Squat Rear leg elevated - 18kg db's x 4 x 12/12
A2: Glute bridges - 20kg x 4 x 12
B1: Leg curl - 40kg x 3 x 15
B2: Leg extension - 40kg x 3 x 12
C1: donkey calf raise - 3 x 15
C2: calf press - 3 x 20
D1: ab layout - 3 x 10
D2: pallof press - 3 x 10
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Re: brokedick montage

Post by odin » Fri Jun 12, 2015 9:55 am

10.06

foundation series


11.06

1. foundation series

2. strength, upper

A1: Flat DB bench - 28's x 4 x 12
A2: DB Row - 28kg x 4 x 12
B1: Seated DB press - 18kg x 3 x 12
B2: pulldown - 57.5kg x 3 x 12
C1: TRX curls - 3 x 12
C2: TRX tricep press - 3 x 12
D1: Shrugs - 36kg x 2 x 12
D2: side laterals - 8's x 2 x 12

then 15 mins on eliptical
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Re: brokedick montage

Post by odin » Mon Jun 15, 2015 8:55 pm

Gonna go full body routine for a bit. The lower body sessions were too much for my gay leg, and there was a lot of filler.

Foundation exercises being done daily....

15.06

A1: KB Lunge - 20kg's each hand x 3 x 12/12
A2: 45 degree back extension - bw x 3 x 12
B1: Neutral grip incline DB press - 30kg db's x 3 x 12
B2: DB Rows - 30kg x 3 x 12
C1: Ab wheel - bw x 3 x 12
C2: Glute bridges - 30kg x 3 x 12
D1: TRX curls - bw x 3 x 12
D2: TRX rear delts - bw x 3 x 12
E: 5 rounds of:
-16KG db squats (each hand) x 10
-15kg slam ball x 10
-push ups x 10


stretch to finish
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Re: brokedick montage

Post by odin » Wed Jun 17, 2015 9:32 pm

17.06

foundation in morning

A1: rear leg elevated split squat - 24kg's x 4 x 8/8
A2: BB Glute bridges - 80kg x 4 x 8
B1: See Saw press - 20kg DB's x 4 x 8
B2: Pulldown - 72.5kg x 4 x 8
C1: Pallof press - 4 x 8
C2: HLR - 4 x 8
D1: Preacher curl - 25kg x 4 x 8
D2: Rope pushdown - 25kg x 4 x 8
E: 1H KB swings - 24kgx 5 x 10/10
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Re: brokedick montage

Post by bennyonesix » Wed Jun 17, 2015 10:21 pm

I like theses circuits. Just curious, but you consider running them as one giant PHA circuit? It would be quicker if that is an issue...

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Re: brokedick montage

Post by odin » Sat Jun 20, 2015 11:45 am

cheers... i contemplated that approach, but the gym is just too busy for it to be practical. i've loosely based this from the coach x gpp manual. i try and keep rest intervals low though for some conditioning effect.
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Re: brokedick montage

Post by odin » Sat Jun 20, 2015 7:53 pm

A1: Reverse lunge - 28's x 3 x 10
A2: Reverse hypers - 3 x 10
B1: Inc DB Press - 32kg x 10,10,8
B2: Chest supported row - 35kg x 3 x 10
C1: pike - 3 x 10
C2: Stab ball hamstring curl - 3 x 10
D1: Seated hammer curl - 3 x 10
D2: DB Shrug - 3 x 10
D3: Calf press - 3 x 10
E1: KB Swings- 24kg x 3 x 10
E2: Slam ball - 15kg x 3 x 10
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