Monoides hurtles towards a genetic dead end
Posted: Sat Aug 03, 2019 12:45 pm
Tragic Backstory:
Ran LP beginning in what was probably the tail end of 2014. After numerous false starts, got to a decent set of numbers and moved onto Texas Method.
Promptly got nowhere fast for a long time. Constant deloads and ramp ups. You all know the drill.
Moved jobs, lost a couple months of training at the beginning of 2016. Spun wheels for entirety of 2016 and part of 2017 thanks to horrendous commute requirements. Returned to previous levels of capacity... and promplty span wheels again because apparently I never learn.
Tried Montana tail end of 2018, seemed to be working well. Unfortunately by this point I'd given myself a bad case of Wolf's Disease and was grinding against a bunch of injuries that weren't going away. These came to an approximate head about May of this year and I cut back to a couple days trap bar shit a week. Injuries got better, then got worse again.
Stayed out of the gym entirely for a few weeks, giving myself a true 'holiday'... then got reversed into by a heavy goods vehicle while walking across the street one day on the way to work. Which put me out of commission for around about another month.
Turns out being hit by a truck is a great way to cure self-induced chronic injuries. I'm keeping this in mind for next time.
_________________________
As of today (August 3rd) I've just finished week 4 of a very gentle LP-style thing to get myself and my slightly broken parts back into working order.
I've used something SS-like because it has a couple of features that actually fit my needs. Relatively low volume, predictable linear load increases, and fairly quick in-and-out time. Probably time to start making things a little bit more serious now, though I imagine I'll have to be very careful with squatting for a while (left knee and right ankle were main beneficiaries of the overly amorous haulage vehicle and still a little tender.)
Four-Week Brogress:
W/C 8th July
Monday
S: 40kgx3x5 (painful and awkward - ankle doesn't yet have full mobility)
P: 40kgx3x5 (much better, slightly embarrassing)
D: 60kgx3x5 (tougher than expected, legs shaking like leaf)
Wednesday
S: 50kgx3x5 (better, but still weird due to odd stiffness requiring a slightly modified stance - toes splayed very far out)
B: 60kgx3x5 (fine)
D: 70kgx3x5 (much better, very smooth)
Friday
S: 55kgx3x5
P: 50kgx3x5
D: 80x3x5
First day that didn't feel weird and odd. Stance change in the squat might actually be a much needed correction rather than a temporary adjustment.
Elbows hurting a bit, so did some bar-only curls after each session. Maybe time to add in some preventitive lat pulldowns until we're unfat enough to actually do chins and things.
W/C 15th July
Monday
S: 60x3x5
B: 70x3x5
D:85x3x5
LPD: ?x3x8
All good - bit wobbly on squat but getting there - just got to be careful with foot positoning.
Wednesday
S: 65x3x5
P: 60x3x5
D: 100x3x5
LPD: ?x3x8
Friday
S: 70x3x5
B: 75x3x5
D: 105x3x5
LPD: ?x3x8
(I fucked up a bit with the deadlift progression here - accidentally loaded 25s and 15s rather than 20s and 15s on Wednesday, and didn't spot the mistake till AFTER I finished up on Friday. Nothing went wrong though so might as well use it to speed things up a little.)
W/C 22th July
Monday
S: 75x3x5
P: 65x3x5
D: 110x3x5
LPD: ?x3x8
Wednesday
S: 80x3x5
B: 80x5x5
D: 115x3x5
LPD: 80.5x3x8
Added a bit of volume to bench because it felt way too easy.
Friday
S: 85x3x5 (big complaint in the ankle on first warmup set but quickly went away)
P: 60x4x5 (first time using a belt with any of these)
D: 120x3x5
LPD: 80.5x2x8, 50.5x4x8
Bench volume might have impacted on the press a bit today, or I may have just progressed it back up too quickly. Either way, time to move that one over to volume again I think.
Squat's still progressing nicely. I could likely add an extra 10 on there without any real trouble right now but I don't want to put unnecessary stress on my bad ankle or my tweaky knee.
W/C July 29th
Monday
S: 90x3x5
B: 70 – waves (inspired by Hanley's recent thread on returning from a layoff): managed 3,6,4,8,5,10, failed at 7 on the 10 set of wave 2
D: 120x4x5
LPD: 80.5x3x8
Wednesday
S: 95x4x5
P: 45 – waves 3,6,4,8,5,10, failed at rep 4 on the 8 set of wave 2 (figured I'd see how well it translates here for the sake of experimentation)
SGDL: 90x5x5
Curlz: 30x3x8
Missed Friday – one of my guinea pigs died on Thursday and I was in no way motivated to train. Hence:
Saturday
S: 100x5x5
B: 70 - 2 complete waves of 3,6,4,8,5,10
D: 120x5x4
Probably time for more complex programming on the non-pressing lifts. Not quite figured out what I'm gonna do yet, so I might just make it up on Monday...
Ran LP beginning in what was probably the tail end of 2014. After numerous false starts, got to a decent set of numbers and moved onto Texas Method.
Promptly got nowhere fast for a long time. Constant deloads and ramp ups. You all know the drill.
Moved jobs, lost a couple months of training at the beginning of 2016. Spun wheels for entirety of 2016 and part of 2017 thanks to horrendous commute requirements. Returned to previous levels of capacity... and promplty span wheels again because apparently I never learn.
Tried Montana tail end of 2018, seemed to be working well. Unfortunately by this point I'd given myself a bad case of Wolf's Disease and was grinding against a bunch of injuries that weren't going away. These came to an approximate head about May of this year and I cut back to a couple days trap bar shit a week. Injuries got better, then got worse again.
Stayed out of the gym entirely for a few weeks, giving myself a true 'holiday'... then got reversed into by a heavy goods vehicle while walking across the street one day on the way to work. Which put me out of commission for around about another month.
Turns out being hit by a truck is a great way to cure self-induced chronic injuries. I'm keeping this in mind for next time.
_________________________
As of today (August 3rd) I've just finished week 4 of a very gentle LP-style thing to get myself and my slightly broken parts back into working order.
I've used something SS-like because it has a couple of features that actually fit my needs. Relatively low volume, predictable linear load increases, and fairly quick in-and-out time. Probably time to start making things a little bit more serious now, though I imagine I'll have to be very careful with squatting for a while (left knee and right ankle were main beneficiaries of the overly amorous haulage vehicle and still a little tender.)
Four-Week Brogress:
W/C 8th July
Monday
S: 40kgx3x5 (painful and awkward - ankle doesn't yet have full mobility)
P: 40kgx3x5 (much better, slightly embarrassing)
D: 60kgx3x5 (tougher than expected, legs shaking like leaf)
Wednesday
S: 50kgx3x5 (better, but still weird due to odd stiffness requiring a slightly modified stance - toes splayed very far out)
B: 60kgx3x5 (fine)
D: 70kgx3x5 (much better, very smooth)
Friday
S: 55kgx3x5
P: 50kgx3x5
D: 80x3x5
First day that didn't feel weird and odd. Stance change in the squat might actually be a much needed correction rather than a temporary adjustment.
Elbows hurting a bit, so did some bar-only curls after each session. Maybe time to add in some preventitive lat pulldowns until we're unfat enough to actually do chins and things.
W/C 15th July
Monday
S: 60x3x5
B: 70x3x5
D:85x3x5
LPD: ?x3x8
All good - bit wobbly on squat but getting there - just got to be careful with foot positoning.
Wednesday
S: 65x3x5
P: 60x3x5
D: 100x3x5
LPD: ?x3x8
Friday
S: 70x3x5
B: 75x3x5
D: 105x3x5
LPD: ?x3x8
(I fucked up a bit with the deadlift progression here - accidentally loaded 25s and 15s rather than 20s and 15s on Wednesday, and didn't spot the mistake till AFTER I finished up on Friday. Nothing went wrong though so might as well use it to speed things up a little.)
W/C 22th July
Monday
S: 75x3x5
P: 65x3x5
D: 110x3x5
LPD: ?x3x8
Wednesday
S: 80x3x5
B: 80x5x5
D: 115x3x5
LPD: 80.5x3x8
Added a bit of volume to bench because it felt way too easy.
Friday
S: 85x3x5 (big complaint in the ankle on first warmup set but quickly went away)
P: 60x4x5 (first time using a belt with any of these)
D: 120x3x5
LPD: 80.5x2x8, 50.5x4x8
Bench volume might have impacted on the press a bit today, or I may have just progressed it back up too quickly. Either way, time to move that one over to volume again I think.
Squat's still progressing nicely. I could likely add an extra 10 on there without any real trouble right now but I don't want to put unnecessary stress on my bad ankle or my tweaky knee.
W/C July 29th
Monday
S: 90x3x5
B: 70 – waves (inspired by Hanley's recent thread on returning from a layoff): managed 3,6,4,8,5,10, failed at 7 on the 10 set of wave 2
D: 120x4x5
LPD: 80.5x3x8
Wednesday
S: 95x4x5
P: 45 – waves 3,6,4,8,5,10, failed at rep 4 on the 8 set of wave 2 (figured I'd see how well it translates here for the sake of experimentation)
SGDL: 90x5x5
Curlz: 30x3x8
Missed Friday – one of my guinea pigs died on Thursday and I was in no way motivated to train. Hence:
Saturday
S: 100x5x5
B: 70 - 2 complete waves of 3,6,4,8,5,10
D: 120x5x4
Probably time for more complex programming on the non-pressing lifts. Not quite figured out what I'm gonna do yet, so I might just make it up on Monday...