Author Topic: Age vs Vertical  (Read 219517 times)

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adarqui

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Re: Age vs Vertical
« Reply #3675 on: December 14, 2018, 01:15:33 am »
+1
ya man.. really hoping it's not serious. :/

muscular injuries in that area can feel very serious.

when is the MRI?

vag

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Re: Age vs Vertical
« Reply #3676 on: December 14, 2018, 07:44:03 am »
+1
I'm hoping you've just strained your multifidus (at the base of the spine, near the coccyx, and almost running parallel with the spinal column). I remember that getting very tight on me when I was doing a lot of power cleans. Good luck!

That sounds very very accurate actually. Sometimes it feels like it is right on the coccyx. The whole area around there is numb/achy.
Thanks for the info and for wishes!

ya man.. really hoping it's not serious. :/

muscular injuries in that area can feel very serious.

when is the MRI?

Thanks man, hope its muscular too. Orthopedic appointment ( and MRI if needed ) is Tuesday.
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vag

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Re: Age vs Vertical
« Reply #3677 on: December 19, 2018, 04:00:12 am »
+3
Got examined, nerves are all intact, it is most probably not herniated disc but a small scale disc degeneration. If it wasn't for sports i would be good to go, but he prescribed me an MRI because i want to continue doing what i did, so he needs a clear image of what's going on down there to adjust my training/sporting... precautions. MRI is tomorrow.
So most probably that's not the end, looking positive for a strong comeback in 2019.
:lololol:
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adarqui

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Re: Age vs Vertical
« Reply #3678 on: December 19, 2018, 09:15:42 am »
+2
Got examined, nerves are all intact, it is most probably not herniated disc but a small scale disc degeneration. If it wasn't for sports i would be good to go, but he prescribed me an MRI because i want to continue doing what i did, so he needs a clear image of what's going on down there to adjust my training/sporting... precautions. MRI is tomorrow.
So most probably that's not the end, looking positive for a strong comeback in 2019.
:lololol:

good news!

disc degeneration still sucks but, def better than a herniation. still, have to be careful.

i'd personally probably lighten it up a bit, lower intensity + a bit more volume, and i'd also cut out "catch" exercises (like HPC etc, way more intense on the spinal column), jumps too maybe (unless on great surfaces, ie really nice indoor gym). i mean at least for a while. then re-evaluate.

pc!!

vag

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Re: Age vs Vertical
« Reply #3679 on: December 21, 2018, 09:05:36 am »
+3
Did the MRI scan and went to the doctor again.
Nothing new, things are exactly like we expected. No herniation, just an early stage and small scale degeneration of the last disc. All other discs are in perfect condition, back alignment and posture is great, nerves canal is 100% intact and doctor characterized it "very thick and healthy". The degeneration doesn't have projections on any nerves. I was lucky, it was small and i caught it early. If i don't re-injure it, the degeneration will dehydrate and shrink and the disk will come back to its original state and ill be considered healed.
Now the bad news. As Andrew said, i have to be conservative. Very conservative. That's new to me, and it is kinda hard to accept. No more basketball this year. Doctor said no free weights too, unless i am sitting or lying on a bench. Running and skiing is fine. Sucks but could be much worse and anyway it is what it is and i gotta do what i gotta do.

Ok so what's next?
As i already said , bye bye basketball for this year, reevaluate things next September.
New gym goals : #1 will be to build a badass core to support my spine better. And since i can't do much sports training i'll switch it to BB style split, get a little swole maybe, just for fun.
New sport focus : running. Next race is end of April, if things go well id like to be able to do a 5K @100% there. Ill ease into it though. Start with walking, switch to light jogging, gradually get to running again.
Those are all draft thoughts. I'll study a lot to structure and tweak my 'rehab' plan during the holidays ( very suiting that i have 2 weeks of rest ahead ). Ill post thoughts & plans. But anyone that has any interesting/valuable info/advice/knowledge, im all ears.
« Last Edit: December 21, 2018, 09:08:08 am by vag »
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LBSS

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Re: Age vs Vertical
« Reply #3680 on: December 21, 2018, 09:14:46 am »
+2
yea, and the adarq.org run skwad added another member.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

vag

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Re: Age vs Vertical
« Reply #3681 on: January 03, 2019, 05:23:07 am »
+3
bump, happy new year friends!

My back thing feels @100% now. It doesn't mean i am 100% but that's how it feels. I can do whatever i like in everyday activities without any hesitation and i haven't felt the slightest bugging doing something. Of course i am still cautious whenever i have to lift something heavy to do that in proper form, but i can still do it and it is pain-free.
However the degeneration was there so i intend to stick with the previous post plan and stay conservative. I haven't been able to find much stuff about training with disc degeneration ( note, that is the early stage of a herniation/bulge, not to be confused with degenerative disc decease with it something totally different and serious. ). I found many articles about training with bulge/herniation but they weren't very helpful, they were either too optimistic or too pessimistic, but to be more accurate I'd call them simplifying, like don't do anything, or do everything that doesn't hurt, come on!

So, the training plan goes as following:

Monday:
Chest: 4x10 bench, 3x12 incline DB fly or Peck Deck
Biceps: seated DB curl, 3x12 seated barbell preacher curl.
Core: 3x20 seated weighted crunches machine, 3x20 seated weighted back extensions machine.

Tuesday:
Cardio: 30-45' worth , start conservative, gradually push to explore limits
Core: Planks , lying back extensions

Wednesday:
Back: 4xF pull-ups, 3x12 seated chest supported rows.
Triceps: 3x12 rope pull-downs , 3x12 skull crushers.
Core: 3x20 leg raise , 3x20 45' hyper-extensions ( not sure about that, explore if safe )

Thursday: Repeat Tuesday

Friday/Saturday: uncertain of the order, i like lifting Saturdays because good food and rest but according to this plan its more suitable to lift Friday.
Anyway one the two days will be again cardio&core and the other will be:
Shoulders: 4x10 Seated DB OHP , 3x12 shrugs or seated/lateral raises
LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!
Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!

Sunday: off

Plan's target : Build bionic core. Use increased cardio to get fit/get rid of fat/get better at running. Since only one leg day since ever, use the extra upper lifts to get strong arms/back to support waist even more in everyday stuff.

Please provide any thoughts/tweaks on that plan. Specifically on my HELP points.
Also about cardio, now that the weather still sucks and the back is probably still tender, most of it will be in the gym. What should i use? Treadmill? Elliptic? 'Seated' bike? 'normal' bike?
Anything else?
« Last Edit: January 03, 2019, 05:25:56 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3682 on: January 04, 2019, 07:50:29 am »
+1
3 January 2019

Bodyweight@session : ~83,5kg , whaaaattttt???
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@45kg
10@45kg
10@45kg
10@45kg

INCLINE BENCH DB FLY:
12@10kg
12@10kg
12@10kg

SEATED DB CURL:
10 each hand @ 12kg
10 each hand @ 12kg
10 each hand @ 12kg
10 each hand @ 12kg

SEATED EZ BAR PREACHER CURL:
12@20kg
12@20kg
12@20kg

SEATED CRUNCHES MACHINE:
20@50lbs
20@50lbs
20@50lbs

SEATED BACK EXTENSION MACHINE:
20@50lbs
20@50lbs
20@50lbs

I AM BACK!!!!!

Everything was ultra rusty. Weights were rather light but body felt like it forgot how to lift.
No back bugging at all, during gym or the next day that i am logging now. Good news.

Waiting for feedback on my plan, anyone???
« Last Edit: January 04, 2019, 07:52:13 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3683 on: January 05, 2019, 10:13:55 am »
+1
4 January 2019

Bodyweight@session : ~82,5kg , what! the! fuck!
Soreness : chest, pecks, biceps, triceps, forearms, traps, abs
Injuries/aches : none

DEAD HANG PULLUPS:
7@BW
6@BW
6@BW
6@BW
-Rusty+sore all over made those very weak.

SEATED CHEST SUPPORTED ROWS:
12@25kg
12@25kg
12@25kg

TRICEPS ROPE PUSHDOWN:
10@80lbs
10@80lbs
10@80lbs
10@80lbs

SKULL CRUSHERS:
12@20kg
12@20kg
12@20kg
-This is fine doing but picking/leaving the bar is not so convenient for back. Might cancel.

SLANT BENCH LEG RAISE:
15@BW
15@BW
15@BW

45 DEGREES BACK EXTENSION:
12@BW
12@BW
12@BW

Not able to do 20 reps in any of those exercises. Oh well, no rush. No bugging at all in back extensions, that's good!
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acole14

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Re: Age vs Vertical
« Reply #3684 on: January 05, 2019, 08:52:19 pm »
+3
Glad your back is feeling better mate! It's great that it's in an area that can heal well and you can be back to 100%.

LEGS: no idea what to do. knee extensions/leg curs seem dumb, after 10 years of squats&DLs i can't relate to them. Lunges should be fine as second exercise. But main? Leg press is a no. Single leg squats? very light high volume limited ROM squats? HELP!

Firstly, lots of GHRs/back extensions, if they're OK to do. Secondly, SL box squats for 6-8 reps per set is very challenging. If you're not planning to build up to a big squat for awhile, this could be good maintenance. BSS@BW could be good too, not much back flexion.

Core: I'd like to have some side stuff too. What should i do? Anti rotational stuff? Side bends? Medicine ball twists? HELP!

I watched this video the other day and it gave me some great ideas for calisthenics-style core exercises. My top exercise recommendations would be: hanging and lying leg raises, pallof press, side twists with band, and supine window washers (legs straight or bent). Having the ability to exert and withstand rotational force equally well in both directions seems to be one of the best training goals to help with back issues.

vag

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Re: Age vs Vertical
« Reply #3685 on: January 07, 2019, 05:28:58 am »
+3
^^^^
Thanks acole! Hanging ( straight & lateral) leg raises is something i had in mind but im too weak for them now. As for legs, I had already gone to the gym when i read your message, interesting session:

5 January 2019

Bodyweight@session : ~84,5kg , it is all over the place, i gotta wait for it to stabilize
Soreness : little bit of everything except legs
Injuries/aches : none

SQUAT:
10@20kg
10@30kg
10@40kg
10@50kg
-Squats already, yay! Super careful, keeping back tight and arched all the time, stopping at the depth that i would lean forward or lose my arch, that landed somewhere below half and parallel.
Delighted!!! I don't care for a big squat now as acole said, i will keep progressing those 10s, maybe use slower eccentrics if bar begins to feel too heavy on back.

DB LUNGE:
8 each leg @ 10kg each hand
8 each leg @ 10kg each hand
8 each leg @ 10kg each hand
-No back stress at all.

SEATED NEUTRAL GRIP DB OHP:
10@12kg each hand
10@12kg each hand
10@12kg each hand
10@12kg each hand
-Was a bit afraid of them but no problems here too.

SEATED LATERAL RAISE MACHINE:
12@10kg
12@15kg
10@20kg
-Seated DB fly didn't work (mechanics felt off ) and i didn't want to risk standing ( 6'5'' wingspan creates some serious torque force on waist ) so machine it is.

STANDING CABLE TORSO TWISTS:
12 each side @ 35lbs
12 each side @ 35lbs
12 each side @ 35lbs
-That is a very nice one, enjoyed it. Not sure i remember the load right, it was the 2nd plate, will check next time i go to gym.

So it looks like i am much better than i was afraid. Got to squat, lunge, OHP, without any sign of bugging. Of course, when i will feel the pain it will be too late, so i have to stay conservative, but the overall sense is very encouraging. Not changing anything though. I will build that bionic core. Will progress this 3-days program i did above, add cardio days in between, do that until mid March ( ~10 weeks ) and then switch it to 5K race prep ( race is 14 April ).
 :lololol:
woot

adarqui

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Re: Age vs Vertical
« Reply #3686 on: January 07, 2019, 11:42:26 pm »
+1
damn squats already. nice!! :ibsquatting:

for hanging leg raises, those always wrecked me. maybe it's a sign i should have gotten better at them, but i dno they seem intense.

i definitely prefer controlled calisthenic stuff though for core.

sounds like a good plan for the 5k too.. plenty of cardio days until mid march, then sharpen up your fitness for the 5k (a bit more running, some specific intervals/repeats once a week etc).

and ya, keep it conservative for a good while.

good stuff!

vag

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Re: Age vs Vertical
« Reply #3687 on: January 11, 2019, 05:47:34 am »
+2
^^^^ Yes, it is going good so far. Lets hope it stays that way.

10 January 2019

Bodyweight@session : ~83kg
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@50kg ( +5 kg )
10@50kg ( +5 kg )
9@50kg ( +5 kg ) , ( -1 rep )
9@50kg ( +5 kg ) , ( -1 rep )

INCLINE BENCH DB FLY:
12@12kg per hand ( +2 kg per hand )
12@12kg per hand ( +2 kg per hand )
12@12kg per hand ( +2 kg per hand )

SEATED DB CURL:
10 each hand @ 14kg ( +2 kg per hand )
10 each hand @ 14kg ( +2 kg per hand )
8 each hand @ 14kg ( +2 kg per hand ) , ( -2 reps )
8 each hand @ 14kg ( +2 kg per hand ) , ( -2 reps )

SEATED EZ BAR PREACHER CURL:
12@22,5kg ( +2,5 kg )
10@22,5kg ( +2,5 kg ) , ( -2 reps )
10@22,5kg ( +2,5 kg ) , ( -2 reps )

SEATED CRUNCHES MACHINE:
20@50lbs
20@50lbs
20@50lbs
-5lbs increments is broken, can only do 15lbs jumps so didn't do it this time.

SEATED BACK EXTENSION MACHINE:
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
20@65lbs ( +15 lbs )
-50lbs was too conservative last time, even 65 was rather too easy.

Rough week, kinda sick, some extra social stuff, took me till Thursday to get back to the gym.
Very nice progress, added weight everywhere even though i missed a few reps.
woot

vag

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Re: Age vs Vertical
« Reply #3688 on: January 15, 2019, 06:15:02 am »
+3
14 January 2019

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

DEAD HANG PULLUPS:
8@BW ( +1 rep )
7@BW( +1 rep )
6@BW
6@BW
-Stronger. Still rusty, grip can't handle that volume yet either.

SEATED CHEST SUPPORTED ROWS:
12@30kg ( +5 kg )
12@30kg ( +5 kg )
12@30kg ( +5 kg )
-Strong

DIPS:
8@BW
7@BW
7@BW
7@BW
-Decided to dump skull crushers, introduce dips as 'primary' triceps exercise (4x10) and turn rope pushdown to 'assistance' (3x12)

TRICEPS ROPE PUSHDOWN:
12@90lbs ( +10 lbs )( +2 reps )
10@90lbs  ( +10 lbs )
9@90lbs ( +10 lbs )( -1 rep )
-Upping weight AND reps didn't work, should have known.

SLANT BENCH LEG RAISE:
18@BW ( +2 reps )
15@BW
15@BW
-Some progress. Legs were somewhat straighter too ( but far from straight ).

45 DEGREES BACK EXTENSION:
15@BW  ( +3 reps )
14@BW  ( +2 reps )
14@BW  ( +2 reps )
-Very nice. Feeling the stress but not on my spine, on my back muscles, that is what i want.
woot