Training Recap & MRI Results

IT HAS been a week for compliments, from both old and new gym mates, bosses and car enthusiasts. It has also been a week for disappointing news. In retrospect, those double decker deficit deadlifts I did that day in early October, not long after recovering from the lumbar strain I sustained late August, were probably a bad idea. I used a rubber mat on top of a blue twenty kilogram bumper plate under each foot... might have been too much. My last deadlift session ended poorly. I pulled 230 for 9, as programmed, no straps or belt, and using a newish bar that tore up my hands real nice. It wasn't till I'd finished and sat down that I knew something was not right with my back. I only stayed seated for a few moments, but standing up again was excruciating. I needed the assistance of an old acquaintance to unload the bar.

I had the MRI Monday. The diagnosis is attached.

 

 

 

 

 

 

 

 

 

REHAB Press Thursday November 26th

stretch & tendon warmup

Incline barbell press:

20 kg x 8

40 kg x 8

50 kg x 8

60 kg x 8

70 kg x 8

80 kg x 8

90 kg x 8

Preacher curls w/EZ bar:

23 kg x 3 x 10

DB front raises (p/h):

10 kg x 3 x 10

DB front raises (p/h):

10 kg x 3 x 10

Triceps pushdowns:

90 kg x 10 wide

90 kg x 10 narrow

63 kg x 10 rope

90 kg x 8 wide

90 kg x 6 narrow

54 kg x 6 rope

Cardio:

assault bike 5 mins @ +55 rpm

REHAB Squats Saturday November 21st

stretch & decompress spine

Cambered bar squats:

15 kg x 10

35 kg x 5

55 kg x 5

75 kg x 5 x 10

Cardio:

assault bike 5 mins @ +50 rpm

 

EVENTS Saturday November 14th

(stretched, but did not decompress spine...)

Log clean-press:

80 kg x 3

90 kg x 2

Deadlifts w/barbell:

75 kg x 10

125 kg x 5

175 kg x 3

215 kg x 1

230 kg x 9 no straps, no belt, spinal injury apparent

Cardio:

assault bike 5 mins @ +50 rpm