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Post by 3speed on Feb 20, 2015 13:33:29 GMT -5
Before I dislocated my hip attempting to squat at the NC State Championship on February 7th, I received a few requests to log my training sessions here. A few poor confused souls think there are some secrets I can impart to them. I will begin the rehab process on my hip next week and will begin my log then. All comments, critiques, questions, etc, etc are not only welcome but encouraged.
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Post by hammer10x on Feb 20, 2015 19:29:44 GMT -5
I'm glad you will be posting again.
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Post by 3speed on Feb 21, 2015 12:09:21 GMT -5
Thanks Nick. I'm afraid it won't be very exciting or informative at least for a few weeks, but you gotta start somewhere, right?
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Post by 3speed on Feb 21, 2015 12:26:43 GMT -5
On a personal note here, it is, for lack of a better word, confounding to me the number of people who, knowing my personal dedication to and love of lifting, have suggested since my injury that I should consider giving it up. It is amazing - at least to me - how soft people have become today, how complacent we have become and how readily we just go with the flow. I will move forward and, if necessary, move forward without those who would hold me back or, even worse, offer no opinion at all. The following quote from a speech given by Teddy Roosevelt -especially the latter part of it- pretty much sums up how I feel about this:
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” - Theodore Roosevelt
I'm not suggesting that powerlifting is a high and worthy cause just that we are, at the very least, making the effort.
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Post by hammer10x on Feb 21, 2015 18:38:12 GMT -5
That is a great quote and philosophy. I suspect every person that is passionate about something has had people in their lives that don't understand why they do what they do. It is their lack of passion about anything in their own lives that prevents them from relating to ours.
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Post by bighawgfsu on Feb 21, 2015 22:23:18 GMT -5
3 speed....good luck to you in continuing to train...screw all the nonbelievers...they are cowards anyway.
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Post by crazy on Feb 22, 2015 13:21:53 GMT -5
Being at it for 15 years and now a 50 plus lifter, the amount of obstacles becomes greater each year. I think at this point in my life I can readily point to this struggle as something that has given me strength in other challenges I have in life. We all have challenges. It is unfortunate that many people have not discovered powerlifting as a source of mental strength.
Off my soap box, could you tell that you were having and issue with your hip before? What did it feel like before and after? What weight were you at? How old are you?
The reason I ask is because, at my age, rehab and caution come into play.
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Post by 3speed on Feb 22, 2015 17:17:49 GMT -5
Thanks guys. crazyThis was the first time I have been injured in a meet. I am 50 years old. I weighed in for the meet at 218. My second attempt which dislocated my left hip was 551 pounds. Just for reference, the weight wasn't particulary heavy. Coming out of the hole, I thought I might have been good for 600 on my third attempt. My psoas major on my right side had been very sore for about 2 months leading up to the meet. I dealt with it through various kinds of stretching and continued to train. I had not noticed anything unusual about my left side. My doctor and an orthopedic specialist have suggested since that I might have subconsciously tried to protect my psoas by transferring some of the strain of the lift to my left side during the attempt in which I was injured. The ortho looked through my training log and identified what she believes to be a problem with my training that set me up for injury even if I hadn't had the problem with my psoas. I had done a total of 4 reps over 500lbs since the first of December and none for several months before that. Practically all of my squat training had been with 425lbs with an occasional set at 435 or 445. She thinks that, based on my training log, I had plenty of muscle strength but my tendons and ligaments just had not had enough heavy reps. She suggests that once I am back to normal training, I incorporate more heavy (>90%) singles and doubles as well as heavy partials into my routine. My recovery has been very smooth. I was in incredible pain right after the injury for about 3 hours. It was right around the 3 hr mark that my hip rolled back into place. What remained was an incredible soreness. My doctor said all of the surrounding musclature would have spasmed to try to protect the joint resulting in the soreness. I was fortunate that I suffered no tears or breaks. (Thank you Nick) Since you are an experienced lifter, you will understand when I say that something felt off on the day of the meet - that "something" that you can't identify, you just feel it. My warmups went without incident, but something I couldn't identify just didn't feel right. I chalked it up to being in the meet - to not being in my gym. However, it was enough that I asked a friend of mine to backspot me. I am convinced that request saved me from a hospital stay. When my hip let go, I shifted my weight to my right leg and sat back into my spotter. He caught and held me while the spotters responded and we moved the bar to the rack. The spotters did one heck of a job. I was not even in a position to dump the weight and would have been seriously injured without their quick response.
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Post by 3speed on Feb 23, 2015 11:44:43 GMT -5
My return to the gym has been pushed back 2 weeks. I had a tooth filling disintegrate last night and had to have emergency oral surgery to extract the tooth this morning. I can't do any lifting for 2 weeks.
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Post by Ryan on Feb 23, 2015 12:23:09 GMT -5
My return to the gym has been pushed back 2 weeks. I had a tooth filling disintegrate last night and had to have emergency oral surgery to extract the tooth this morning. I can't do any lifting for 2 weeks. When it rains it pours! I dont wanna get old. lol I am sure you'll get right back at training like no beats were skipped. Look forward to following your progress. -Ryan
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Post by bighawgfsu on Feb 23, 2015 12:30:57 GMT -5
3 speed...just hang a bucket around ur neck and let the blood flow while u lift.
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Post by 3speed on Feb 23, 2015 14:40:54 GMT -5
3 speed...just hang a bucket around ur neck and let the blood flow while u lift. I like your style but my doctor would probably kill me.
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Post by dbunch on Feb 23, 2015 15:27:46 GMT -5
You haven't even start your log yet and look at all the traffic you are creating!
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Post by 3speed on Feb 24, 2015 8:51:20 GMT -5
When it rains it pours! I dont wanna get old. lol -Ryan Getting old does suck on occasion but it (generally) beats the alternative.
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Post by 3speed on Feb 24, 2015 8:53:42 GMT -5
You haven't even start your log yet and look at all the traffic you are creating! I would much rather be quitely attacking the enemy , er, iron.
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Post by 3speed on Mar 2, 2015 19:56:35 GMT -5
I was supposed to stay out another week, but I've already been out of the gym for a month between my meet prep, dislocated hip and defective chomper, so here goes...
Monday 3/2/15 Bw 220.2
“The road to nowhere is paved with excuses.” – Mark Bell
Squats 135 x 10, 10 225 X 6 315 X 1 275 X 10, 10, 10
Single Leg Leg Press (each leg) 1 Plate X 10, 10
I moved my normally very wide stance in a little and let my knees travel forward a little to reduce some of the torque on my hip. The weight felt light and I had only a little soreness just above the hip joint. The next couple of days will let me know. Being this is my first time back in a month and coming off a serious injury, I am keeping my squat work very light for a while slowly ramping it up. Even so, I am not looking forward to climbing in and out of my truck all day tomorrow. Maybe a bath in epsom salt is in order.
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Post by 3speed on Mar 3, 2015 20:54:28 GMT -5
Tuesday 3/3/15
Bench (all reps over 225 paused) 135 X 10, 10 185 X 8 225 X 4 255 X 2 285 X 2 315 X 1,1,1 265 X 6,6,6,6
Kroc Rows 75 X 12,12,12 each arm
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Post by 3speed on Mar 4, 2015 19:32:23 GMT -5
The plan for today was squats - ain't happening. My legs aren't even what I would call sore. They just plain hurt from Monday. I have heard people try to claim that they like, that they welcome, that they look forward to doms. It is almost like a badge of courage to them. I simply do not believe them. It would take a seriously demented individual to actually look forward to this kind of pain.
Now, back to our regular programming...
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Post by hammer10x on Mar 5, 2015 8:04:07 GMT -5
You rest up and I will do a set or two for you.
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Post by 3speed on Mar 5, 2015 8:10:14 GMT -5
Thank you. Are you going to be my 12yo Chinese girl (the one warming up with my max)?
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Post by hammer10x on Mar 5, 2015 12:49:42 GMT -5
Thank you. Are you going to be my 12yo Chinese girl (the one warming up with my max)? If that is the inspiration you need, then yes.
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Post by bighawgfsu on Mar 5, 2015 17:15:45 GMT -5
How old are u hammer?
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Post by 3speed on Mar 5, 2015 19:44:31 GMT -5
Thursday 3/5/15
Bench (feet up and paused) 135 X 10,10 195 X 10,10,10,10,10,10,10
JM Press 95 X 10,10,10,10,10
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Post by hammer10x on Mar 5, 2015 20:50:28 GMT -5
I'm pretty far from 12. I will be 37 this year.
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Post by 3speed on Mar 9, 2015 19:57:16 GMT -5
Monday 3/9/15
Squat 135 X 10,10 225 X 10 315 X 1 365 X 1 315 X 10,10,10,10,10
This narrower stance and letting my knees travel forward a little is taking some getting used to - Doesn't feel right after doing it the other way for 25+ years. I won't really know the story until I get to put some weight on the bar.
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