dynamic bench press on the floor
fat bar used with 225lbs. bar weight x 3 x 9 sets
db bench press- 45lbs. x 30 x 2 sets
elbows out- 65lbs. x 10 x 3 sets
tri pushdowns on lat pulldown- 110lbs. x 10 x 3 sets
heavy bench...rep day
worked up to 365lbs. x 1 x 5 sets
dumbbell bench press- 80lb. db x 20, 16
my training has been put on hold for the last few weeks due to a strained/pulled quadratus lumborum on my right side.....very painful injury! I actually thought I had a hernia for the first week just by the way the pain was located and how sensitive it has been.
Nothing to really do about it but not move into the painful postures?
Sorry to hear about that Bruce. How did you injure it? I don't know what else would be helpful for any injury like that besides rest. I'm not sure what muscle I pulled in my back/side (it's definitely in the same area as the QL) but I can tell you that I've thought it was back to 100% several times only to re-injure it on a heavy set.... back to not being able to sleep on that side and holding my breath to brace every time I stand up. So I'm sure you already know this, but my advice is to work around it for the time being and take it slow with the movements that aggravate it. Hope you feel better soon!
I think I injured it while lifting off for the guys on a saturday along with trying to bench heavy in a shirt the same day?
as of today it feel 80% better:)
fat bar dynamic effort bench press- 135lbs. bar weight + monster mini bands x 3 x 9 sets
done, all my QL could take???
max effort bench press
warmed up to 335lbs. x 1 bar weight then
put on single ply Katana and worked up to 535lbs. to a 1 board
dynamic effort bench press against mini bands- 155lbs. bar weight x 3 x 9 sets
elbows out- 60lbs. x 10, 75lbs. x 10
QL started acting up again.....??? stopped
Bruce, stop training with strong people, and stop making everyone you train with stronger, and stop giving such good lift-offs :-) Hope you feel better!
so happy to hear you are better....intercostals can take years to heal up. I am also glad to see you are making time for outdoors kind of things.
How is the knee and what do you thing you did to it? keep your glutei strong as well my friend.
how about a short update with school? what are you studying next? is it mostly lab work now or can you choose more catagories of mental, health related stuff to learn?
when did you get a motorcycle? very cool!
my workouts have not been very productive or consistent but I am going to lift in norwalk next saturday anyway....the magic number for me to hit in the bench is 530lbs. so I can qualify to lift at the Olympia in Sept.....this is what my last workout looked like
shirted up, single ply katana
warmed up to 315lbs. x 1
405lbs. to a 3 board x 3 , 475lbs. to a 2 board x 3 , 515lbs. to a 1 board x 1 , 530lbs. to a five pound plate x 1
done...my right arm where the sleeve bunches up around my elbow was very painful. I strained something on the outside of my elbow where a lot of the tendon attachments are??? I felt a sharp burning pain and heard a ripping sound as I pushed the 530 off the plate...lol
I have no excuses for this meet. I planned on doing it for months now and I will just do my best on that day:)
Damn Bruce, hearing a 'ripping sound' is pretty scary! Hopefully it was just the shirt ripping a little!? How's the elbow doing now? Good luck next week, I hope you qualify for the Olympia that sounds awesome!
My knee is almost completely better now, it just feels a little off sometimes during squats or sumo deadlifts. It's still not quite there with range of motion either. About 2 months ago I was doing a front squat and heard a popping sound along with sharp pain while coming out of the hole. I think maybe I had a minor tear in the patellar tendon based on where the pain was coming from. It would also hurt much worse when I would do an explosive movement like jumping, which is consistent with patellar tendonitis. Since I started aggressively foam rolling the thigh muscles and stretching it feels much better. All of those muscles felt super tight when I first started foam rolling and they feel about the same as the other side now.
I suppose it's possible that this wouldn't have happened if my glutes were stronger, but I think the main factors were that my knees are structurally pretty crappy and I had been overworking. I've always had weak knees and the right patellar tendon was bugging me on and off for many months prior to this. My tibial tuberosities are very enlarged on both sides and are still tender from Osgood Schlatter disease (patella tendon pulls on the developing bone and enlarges it, mine are worse than the example shown in this article http://en.wikipedia.org/wiki/Osgood%E2%80%93Schlatter_disease). Even before that, when I was a 4 year old kid in Tae Kwon Do, I couldn't comfortably kneel, and I was never able to even though I went to class 3x a week for 12 years and had to sit that way quite often. I didn't have knee pain when I did mostly box squats, but now using a raised heel and doing high bar and front squats definitely puts more stress on this area. I still think that I could benefit from better quad development but in the future I might need to stick to a more hip dominant squat and build my quads with either lower weight/higher reps or accessory movements that don't stress the knees as much.
The next 3-5 years I'll be doing mostly lab work. In addition, for the next year I have some basic science classes that are part of my graduate program, but it should be much less work than the first two years of medical school were. The project I'm working on right now in lab is how a certain protein regulates inflammation by turning on inflammatory genes. I'm looking at this on the molecular level and am also doing experiments with mice to see if this protein is important in the development of diseases with inflammatory components like atherosclerosis and diabetes. The lab also studies many other aspects of inflammation and gene expression, so there are a lot of potential projects that I can pick up over the course of my PhD. It's possible for me to occasionally see patients and learn about different areas of medicine while I'm doing my lab work but that will have to be on my own time; there's no structured way for me to do that unfortunately. When I'm done with my lab work I'll spend a year rotating through pediatrics, obstetrics and gynecology, neurology, internal medicine, and surgery and then I'll have some time where I can pick areas of medicine that I want to get more experience with before I choose what I want to specialize in.
I bought my motorcycle in February after I moved in with Sammy off campus and wanted a more convenient way to get around. It's been a lot of fun and I've been trying my best to be responsible!