brokedick montage
Moderator: Dux
brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
Even though I'm sorry to read of your strain, happy to see you logging again and great work on the meditation consistency!
"If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work." - Thich Nhat Hanh
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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
Following your training with interest as I've also blown a disc 8 weeks off the run and still can't even stand up
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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.
I heard about the firefighters charity "resort" it certainly an option, but only if I can take the dog.
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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
I'm building towards it still.
Sorry for clogging up your diary with the questions
Re: brokedick montage
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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.
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard
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- Sgt. Major
- Posts: 2710
- Joined: Tue Nov 24, 2009 3:25 am
Re: brokedick montage
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...
Re: brokedick montage
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.
Don't try too hard, don't not try too hard
Re: brokedick montage
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
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
Don't try too hard, don't not try too hard