Skid (Marc's) Log

[Skid]

Thanks John!

Warm up - 500M row

Groin still sore. Could feel it sleeping last night. It didn't really affect today's training. Did some foam rolling on it. Hard not to pinch the balls though.

Bench warm up
Bar-20
155-5
220-1
265-1
330-1 paused

T&G Bench
265-8,8,8,

Comp Bench
293-3,3,3,

DB curls - did these for warm up for chins
25-10
30-10

Super-setted these next 3 exercises:

Ultra wide grip chinups
BW-5,5,5,5,5

DB rows
85-10,10,10,10,10,

DB Lying tricep extensions
20-10
25-10
30-10 - just a little too heavy
25-10,10,

[Skid]

Warm up - 500M row - leisurely

Beltless Deep Squat - was a little concerned about how things would go today as my groin is still sore. Took a very narrow stance with toes almost straight ahead which seemed to help. Went a few inches below parallel.
Bar-10
155-5
265-1
308-1
353-2,2,2,2,2,2, Still not up to the prescribed weight, but from a bracing perspective no issues here except for the occasional fart. Got all sets in this time.

SSB Squat
165-5 - warm up
287-5 - did 1/2 of the prescribed reps
309-5 - did 3 less reps than prescribed
331-6 - did all reps

Groin is sore again (much more then when I started), but the pain isn't too bad. I have until Monday until I squat again so hopefully things will heal a bit unless Friday's deadlifts trigger it again. I'll do some foam rolling and post workout groin exercises which seem to help.

[Skid]

Didn't get a bike ride in yesterday. Finally some rain and cooler temperatures! Been a month and a half at least.

Warm up - 500M row

Deadlift - didn't really notice my groin with these
155-5
265-3
375-1
441-2 - work set

Speed deadlift with 90 seconds rest between sets
359-3,3,3,3,3,3,3,3,

Paused close grip bench - concentrated on driving the bar as hard and fast as possible off the chest. With the new IPF rules I really have to watch putting my feet on the bench. I had gotten into the habit of doing that as part of my set up.
Bar-20
155-5
221-8,8,8, work sets

DB curls - did these throughout the workout when resting
25-10,
30-10,
35-10,
35-15, - did this last set after chins

Sumo Deadlift - beltless - not heavy enough yet to require a belt - slight groin pain.
155-5
242-5
265-5,5, Still working my way up in weight.

Underhand chin ups
BW-10,10,10,8,

Ab work
Lying toe touches
10,10,10,10,

[Skid]

Warm up - 500M row

Squat - Groin is still sore. Took a narrow stance as that is less painful. Pain didn't get worse so kept at it.
Bar-10
155-5
265-3
330-1
392-6,6,6,

Paused Squat
315-3,3,3, these seemed really easy.

Calf raise
155-12

Super-setted these next 3 exercises:

Monkey foot leg extension - I have to get a proper leg extension machine...
25-10
30-10
35-10

GHR - Increased the difficulty to near max by moving the foot plate 1 notch from closest to pads
BW-7,6,6,

Lying toe touches - 10,10,10, Kept feet elevated throughout

[Skid]

Warm up - 500M row

T&G Bench
Bar-10
155-5
265-2
286-6,6,6

Pause Bench
308-1
313-1
319-1

Ultra wide grip chins
BW-6,6,6,6,7,

DB lying Tricep Extensions
20-10
25-10
30-10 - easy but could feel it in my elbows
25-12 - dropped weight/increased reps
25-14

DB Rows
95-10,10,12,

Curls
DB
25-10,
30-10,

EZ Curl bar
115-8,10,10,

[Skid]

Warm up - 500M row

Beltless squat ATG
bar-10
155-5
265-3
375-2,2,2,

Since my groin pull I've been squatting all my squats like slow tempo squats so I don't stress things, and also using a narrower stance. My groin didn't feel too painful today to start, but on the 3rd set of squats and 2nd rep I got a sharp pain on the way up. Stopped the workout there with 3 more sets of beltless, and some SSB squats still remaining.

This injury is very frustrating as it doesn't really affect me in normal life and I can stand a fair bit of pain. I may have to dial back squatting until this is properly healed. I'm planning on doing a comp in January and this is setting my training way back.

[cole]

Setbacks and injuries are a bitch. Im sure you will rehab back to full strength, but I know the frustration in the moment

[Skid]

Thanks @cole

I don't think this is a muscle pull but something in the iguinal ligament itself. The muscles aren't sore but the ligament sure is, more than ever. I'll see what happens over the next few days and won't squat.

I may try some light deadlifts tomorrow and see how they feel since deadlifts don't seem to irritate it. Any irritation and I'll stop. I may have to become a bench specialist till this heals!

[Hardartery]

Thanks @cole

I don't think this is a muscle pull but something in the iguinal ligament itself. The muscles aren't sore but the ligament sure is, more than ever. I'll see what happens over the next few days and won't squat.

I may try some light deadlifts tomorrow and see how they feel since deadlifts don't seem to irritate it. Any irritation and I'll stop. I may have to become a bench specialist till this heals!

Have you tried compression shorts? Maybe even some tame(ish) groove briefs, the kind they sell now with the legs on them? Not saying as a permanent fixture necessarily, but while you ride out the injury maybe...

[Skid]

Thanks @cole

I don't think this is a muscle pull but something in the iguinal ligament itself. The muscles aren't sore but the ligament sure is, more than ever. I'll see what happens over the next few days and won't squat.

I may try some light deadlifts tomorrow and see how they feel since deadlifts don't seem to irritate it. Any irritation and I'll stop. I may have to become a bench specialist till this heals!

Have you tried compression shorts? Maybe even some tame(ish) groove briefs, the kind they sell now with the legs on them? Not saying as a permanent fixture necessarily, but while you ride out the injury maybe...

Thanks for that idea Hardartery!

Some squat briefs may be just the ticket!

[Skid]

Warm up - did a bit of rowing on my concept rowing machine, maybe 200M. Groin is still sore so stopped early despite the rowing not really causing pain but I could still feel it.

DL
155-5 - Could sort of feel it in my groin so stopped.

Bench
Bar-10
155-1 - setting up for the bench I could feel it my groin, then did 1 rep and could feel it in my sore R shoulder. Stopped the workout there.

I'm going to take some time away from lifting and let things heal up. For some reason today I just feel beat up. I'm also going to quit doing programming designed for 20-30 year olds and figure out a program that doesn't beat my 59 year old body to death.

[Skid]

Even though I said I would take some time away lifting for a while I feel I should be doing something. Motion is lotion and all that. Did some very light exercising and band work today.

My groin was extremely painful late last week but did get better each day over the weekend. Today just felt minor discomfort. Same with my R shoulder - It's not the shoulder joint itself, but the rear delt.

I've been watching lots of Matt Wenning's Youtube channel and what he says really is resonating with me, especially with regards to exercise selection/rotation and avoiding injury. Maybe Shug is right all along and conjugate is the way to go! It certainly helped Matt as he set bench and squat records.

I tried the Wenning warm up today which is to pick 3 exercises for 4 sets of 25 reps. These exercises are designed to be light enough to do 25 of, and to get the targeted muscles warmed up. Then typically you would exercise the same muscle groups with heavier weights, but already have some fatigue so having to use lighter weights than normal.

Since I am dealing with injuries and trying to heal things rather than stressing them, I cut the reps back and will see over the next day or so if any pain issues return.

Warm up 500M row - very leisurely row

Wenning Warm up:
GHR - BW-13,12,12,12

Goblet squat - 30-10,10,10,10,

Incline DB press - 30-10,10,10,10,

Did some band shoulder work as well trying to stretch out the rear delt.

I feel some issues in my right leg, in the hamstring and hip joint area, but nothing serious. The groin still seems settled down and maybe just slightly agitated from today's exercises.

[cole]

You are pretty damn strong. Maybe your dosage was too much and burned you out s bit. You will bounce back

[Skid]

You are pretty damn strong. Maybe your dosage was too much and burned you out s bit. You will bounce back

I was getting all excited about competing again and maybe pushed a little too hard too fast.

The very light workout I did yesterday did cause some minor soreness in my groin again, although nothing too serious. I'll give it a few more days to heal before I do any more squatting. I will do another short and light workout tomorrow but no squats.

[Skid]

Very minor groin pain today, only when taking stairs two at a time like I normally do at work. Not really pain either, just letting me know it is still there. Did another light round of exercising. Didn't follow Yesterday's no squatting statement as things felt not too bad today.

Warm up - 500M row

Rotated through all exercises non stop.

GHR - 11,11,11,11, - started Monday with the foot plate 4 notches from closest. Today, moved it in 1 notch which makes it harder.

Incline dumbbell press - No shoulder pain today. Concentrated on flexing my lats throughout
30-11
35-11
40-11
45-11

Goblet Squat - being very careful with these. Seemed to go well with no groin pain. Took my normal wider than shoulder width stance. Concentrated on pushing my feet outwards for more glute/hamstring engagement. Only time a felt a twinge was when I went a few inches below parallel. Wonder if doing the ATG squats started the groin issues?
30-9, 11,
35-10,10,

Wide grip chins with hands over the bar
BW-10,10,10,10,

After this workout things seemed well, nothing hurts, maybe just barely perceptible groin pain. Something along these lines will be my future warm up before any heavy work.

[Skid]

Spent this past weekend modifying my cable crossover equipment that I built when I still worked out in my garage. Had to modify it quite a bit to work in the smaller basement gym, but got er done!

Warm up - 500M row

More warm up (all exercises super-setted):
GHR
BW-12,13,12,13
Incline DB press
25-25, 15
20-25,25
Lat pull down
90-25, 21,20,25,
Goblet squat
25-15,10,10,10,

Rehab squats - going slow with these. See how I feel tomorrow as it sometimes takes a day to see any groin pain.
Bar-10
155-5,5,5

Rehab bench - Keeping volume and weight down for now.
Bar-5,
155-5
220-3
265-1
308-1
286-2

Cable work - Not sure what the actual weights are with the pulleys and the weight of the device itself, but these are the weights i'm putting on the bar. Probably really just over half of the weights I'm putting on. I'll measure it properly sometime...

Seated cable rows - nice to do these again!
90-10
135-12,15
160-15,15,

Cable tricep pushdowns
45-10
90-10
115-15,15,

Cable crunches
90-10,10,

[Skid]

Warm up - 500M row

Just doing some screwarounditis today, keeping the muscles moving with light loads, but working through a full range of motion. Wouldn't really call it a workout, just light stretching.

Still have some minor pain in my groin, but almost unnoticeable. Sumo deadlifts today added to that pain a bit, so we'll see how I feel tomorrow and for my next planned workout Friday when I will try some more squats.

GHR
BW-15, 10

DB OH Press just to warm up my shoulders
20-15,15,

Deadlift
155-5
265-5

Sumo Deadlift
155-5
265-5

Incline bench - Definitely feel this in my R shoulder
Bar-5
155-5

Decline bench
155-5,5, RPE 0

1 arm cable pull downs
90-10,
115-10

1 arm cable rows
90-10,10,

[Skid]

Warm up - 500M ROW

GHR - 10,16,20,

Bench - worked out with my oldest son today. We used our pound weights instead of the KG weights so nice even numbers today. He did 409lb eccentrics with 94lbs of drops offs then pressed 315. I just did 315 since I'm working my way back up again.
Bar-20
135-5
225-3
275-1
315-1,1,1,1,1,
275-3 few reps left in the tank
225-8 same

Rehab paused Squats - still going super light. Groin feels ok. If things seem good Monday I'll bump up the weight some
Bar-5
95-5
155-5,5,5,

Did some mobility and isolation work - tricep push downs, chicken wings, other stuff...

[Skid]

Warm up - 500M row

More warm up (did a circuit with these 3 exercises)
Back extensions - 4 x 25
Band leg curls - 4 x 25
Planks - 4 x 30 seconds

Rehab Squat - Could feel my groin a bit on the heaviest sets. We'll see how it feels tomorrow...
Bar-5
155-5
220-5,6,
265-6,6, Added 110 pounds from friday

Finishers
GHR - 15,15,15,
Crunches - 15,15,11 - got an ab cramp on the last set.

[Skid]

Warm up - 500M row

More warm up (circuit)
DB bench press - 20-25,25,25
Lat pull down - 70-25,25,25
Reverse grip push down - 45-25,25,25

Comp bench
Bar-10
155-5
220-6
265-6,6

Supersetted below:
Band pull aparts - blue band - 20,20,20,
DB row - 75-10, 85-10,10,