11 Dec 2014 -Back snapping Intensity

11 Dec

Today was a test meter. It was designed to see if I could go heavy and hard twice in one week if I spaced things out, ate enough, and rested. The one factor I forgot to take into consideration was the unpredictability of my hip with heavier weights. I did not mess myself up but I will be sore for a few days. Which is fine I was planning on going lighter next week any how.

Throat Punch Thursday, line the offenders up

GHR 2 x 9
Banded Side steps 2 x 20+ x Black EFS Bands

Block Pulls (5" foam; weight sinks to 4")
3 x 5 x 135
1 x 5 x 225
1 x 3 x 275
1 x 3 x 315
1 x 3 x 365
1 x 1 x 385
1 x 1 x 315

Everything up to 315 felt fantastic. The set with 365 was fast but a little ugly. I thought with how fast 365 moved I was good for 385, but instead it was a slow and ugly lift. i put it down after the first rep and knew I had gone one jump to many. I confirmed it when I dropped down to 315 and everything felt like sh*t.

Until this hip is sorted out the rule will be locked in Technique over everything else. I have to stay healthy. I dodged a bullet but still got grazed. I left glute and erectors are tight and angry right now and they were most of yesterday after I cooled off. I learned my lesson, with pain, but I learned it.

On a positive note I had physio 3 hrs later. She shook her head and laughed at me (in a professional manner) as she knew I was not intentionally trying to mess myself up and stuff like this is going to happen as we figure out what my body can and cannot do. We did some testing. She taped me up and later on I found my bottle of Naproxen to take the edge off.

The bigger the traps the harder the ladies swoon. 

Shrugs
1 x 10 x Bar
1 x 10 x 135
1 x 10 x 225
1 x 10 x 315
1 x 10 x 405
1 x 0 x 455
1 x 10 x 315
1 x 10 x 225
1 x 10 x 185

Despite how Deadlifts ended I knew this would make me happy. It also confirmed something. I will not be able to Deadlift 450 or more until I can easily shrug the weight. The upper back strength has to be there in some capacity. I got a decent pump from this and did not irritate my low back and glutes further from earlier. I set these up in the rack so I can almost shrug right from the pins.I also don't slam the weight down. It is simply about moving weight, or it was on this day, but not trying to look like a super Bro either.

So a few light days of rehab and prehab while I go and visit family and probably train in strange gyms. I will try Pull Ups on Sunday if my body has recovered enough. Probably no writing until mid point next week.

Still no MRI, i will have to wait until next Thursday when I see the doctor and get the paperwork rolling for the surgeon, if he has not submitted it already based on the X-ray I know he has seen.

My low back today feels better or rather I woke up feeling better until I had to put shoes and socks on. Damn Winter, I want to live in flip flops. Only a few more years till retirement I guess. lol

Keep Moving Forward, Keep Getting Strong(er)