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Injuries, setbacks and moving the goal posts15751

shannowman private msg quote post Address this user
Hi all,
i guess a few of you may still remember me around here, but i havn't been properly active in a little while. I still see a few poeple about that i used to talk to like @tamere, @firemansi, @rohr, @wannabe and a few others and i thought i'd stop occasionally popping onto the forum and get involved again.

To bring you up to date, it's been a fairly strange 12 months training wise. Essentially this time last year i tore my hamstring partially, but didnt get it checked out. It healed, but healed wrong. I was still getting stronger in squat once the hamstring wasnt torn anymore, but it forced me into a new, more quad dominant squat pattern to avoid the weakened hamstring. I got above 500ib in the squat, but the pain was just getting too much, it was literally as if my hamstring had no ability to stretch, it was a fairly solid pain running from my glute right down to my knee. i was deadlifting just under 500ib but it was making no progress and feeling really grindy as a result of the hamstring being at such as disadvantage.
I decided to suck it up, get fixed and went to physio. This may have been the smartest move i ever made in my training career to be perfectly honest and i'd suggest anyone with a niggle to go have it looked at. It's definitely been a frustrating 6 months getting over the initial injury, especially knowing it could have been so easily avoided if i'd been less pig headed. By training through it and developing compensatory movement patterns i also had a host of secondary issues that needed to be ironed out. i.e excessively tight hips, psoas and glutes and as a result of my quad dominance i'd developed a poor tilt in my hips. But, i'm glad to say that i now move so much better than i ever did and with way less tightness and pain. It took a while though to undo old sins. The original hamstring injury is now entirely pain free, but i'm just dealing with an imbalance in the adductor that's been thrown up as i've started moving in new ways. That's causing me pain to low bar squat so for now, that's still on the shelf. I was just frustrating myself by pushing it, so i'm moving my focus, but i'll get onto that shortly.

In case anyone is interested this is how i was taught to overcome all my injuries and imbalances. I know EK mentions a lot of this stuff regularly, but it's always worth repeating.

-first off i had to stop squatting and deadlifting for 12 weeks. They were simply causing too much pain and aggravation. Instead i got a load of bridge isometrics to do for the first 3 weeks, some glute strengthening exercises and Nordic isometrics.
-i steadily built up my strength in isometric portions of hamstring motions both open and closed chain and addressed tightness in my hips.
-i learnt to embrace the power of bands! These things have so much versatility it's not even funny.
-i advanced my hamstring strength, introducing more difficulty to existing exercises and bringing in some more traditional moves as they began not to cause pain.
- For the first 10 weeks all i could do for quads were sissy squats and leg extensions, everything else hurt. My quads did atrophy, but their dominance was part of the problem. Within 4-6 weeks of more normal training, they're back to their old size. I'm saying that basically to enforce that having to take some time off something isn't the end of the world, you'll get it back and likely learn something in the process.
-as my hamstrings got really strong i started squatting and deadlifting again, playing around with form, in particular the angle of my hips and how various placements affected pain and leverage.
- i relearned the squat and deadlift in essence!
- i've kept a fair complement of my 'rehab' stretches and exercises in now i'm pretty much cured of the original pain. I'll probably detail these as i do a log if people are interested.

Like i said earlier, i'm still dealing with the tail end of the issues still and a traditional powerlifting split like i've always run was causing me a good deal of frustation in terms of reactivating my old issues for now. So i've moved my goal post temporarily and will hopefully learn a lot in the process.

I'm keeping deadlifts in as a primary movement, but bench and squats are going on the back burner for now. With my new found mobility, i started messing around, first with cleans but later with overhead squats and then in the last couple of weeks some snatches. I havn't trained in a week, but my last workout i hit a 200kg deadlift, only my second week back to convential pulling on a bar, previously i'd been doing lighter sumos and kettlebell and dumbbell deadlifts. I also decided to try some snatches and got up to 60kg. Nothing impressive, but i was surprised how intuitive the lift felt. So i'm going to make snatch and cleans primary movements and really focus on nailing the technique and building some respectable numbers. I'll also be continuing to make my hamstrings bullet proof!

I'm really enjoying what this change in ideology has done to my workout thus far. It's a totally different mindset to powerlifting. I'm not saying i will never go back to powerlifting, i undoubtedly will, i love it. But, for now it's causing me to step too close to old habits when i ned to be aware of reinjury.

I'll probably make this thread a log as i figure things out. But i can tell you at the outset that mobility and conciousness of how my body is feeling will be paramount. That doesn't mean i'm pussying about with PVC pipe and resistance bands all the time. I still intend to have some badass workouts and shift some tonnage. I'm just doing it in a new way.

Hope you guys follow along! Cheers guys.
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WinnersNeverQuit private msg quote post Address this user
Good that you're back to lifting bud! I've also had injuries and set backs, but unlike you I'm too stubborn to move the goal posts and still am training for powerlifting haha, willing be following for sure.
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shannowman private msg quote post Address this user
Cheers dude! What've you injured? Good to see you still round here. I think i just needed the change mentally as well as physically. It's a bit like an alcoholic staying away from the pub i guess!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Welcome back! Definitely in for a log. Good work getting yourself straightened out.

Are you still drawing a lot? I remember your sick artwork.
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shannowman private msg quote post Address this user
Wannabe! Unfortunately not, with work, girlfriend, life and lifting i don't get any time to right now. i do get pangs every now and again though. One day. How's your training going? Saw some good things in your log.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Yeah, I made some great strides since last spring. Very happy with my numbers now and know I have more to go!
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shannowman private msg quote post Address this user
That's sort of what I'm hoping to do with my new direction, get some quick progress!
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WinnersNeverQuit private msg quote post Address this user
@shannowman did my back in quite well. Couldnt lift for 6 weeks, got pins and needles and numbNess down my right leg at one point. Started training again for 6 weeks and reinjured my back. Back training again lower body for all of 2 weeks.

That's a good way of putting it actually. What're you doing for work nowadays?
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shannowman private msg quote post Address this user
That sucks dude. Did you get it looked at? I'm at the bathroom place mostly.

Had a fairly decent first workout back. Hit a full body, will do a couple more before Xmas hopefully. Also tried split jerks for the first time.

Power hang Cleans- worked up to 5 singles at 90kg. Probably did a dozen sets total.
Split jerks- having never done them before I kept it conservative. Just worked up through 30-70kg and did 5 singles at 70. No dramas, dead easy, but it's an alien movement.
Weighted pull-ups- 20kgx10 40x5,6,7
Bent over row- 100kgx15,12,14
Hack squat and leg curls to finish.

I'll start getting videos once I'm back in my normal gym. I've sort of had a gym holiday and trained at a different gym for a bit.
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WinnersNeverQuit private msg quote post Address this user
@shannowman I did, after like 4 weeks when it was mostly better, I mentioned the pins and needles and numbness to my GP and he did a couple of tests, said if it occurred again to come back and he'd report me to a specialist. It never got that bad again so idk what it was tbh.

Ah right, have you any plans to go into a job to do with your history degree?

Haven't done any rows over 100kg in nearly a year haha
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shannowman private msg quote post Address this user
If you get the chance, talk to a specialist anyway.
They actually found a tumor in my spine when I got it scanned! But, it's non cancerous and not dangerous as it is so it's just sitting there for now.

Probably not, my degree was in criminology in the end. I don't really value it tbh, I didn't know what I wanted to do. Got a couple of plans though.

I've actually gotten pretty good at rows. Do 140 for triples and 75kg Dumbell rows.
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FiremanSi private msg quote post Address this user
@shannowman Whattup brother, good to have you back man. We need a few of the old guard back on this site with some more consistancy.
Sounds like a tough road but u learned tonnes and ur more educated and better lifter now for it.
Congrats on that and hope ur well.
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Frostshock private msg quote post Address this user
Definitely in for the log or just to follow along for periodic updates. Welcome to the injury crew too!! Once we get badges back @mikew should totally make "Team Injury" a new badge xD
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WinnersNeverQuit private msg quote post Address this user
@shannowman holy fuck haha, don't think I've ever tried 140kg rows

What re your plans now?
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shannowman private msg quote post Address this user
I think how strong my back has gotten gives me real hope as I get back into deadlifts. Those rows feel good when they get heavy too!

@fireman @frosty, I don't see it as negative so much now! Just a step in the process.
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shannowman private msg quote post Address this user
Done my pre Xmas 'functional' session. Will do an accessory session tomorrow- there's still a little bodybuilder in me that likes big lats and capped delts!

Today- snatch working on receiving the bar in a deeper squat. Completing an over head squat after every rep regardless of catch depth.
6 sets of 2 at 40, 6 sets of 2 at 50. 2 sets of 15 overhead squat at 40.
1 min static hold overhead- was just messing around doing this. A lot of this stuff is still intuitive, just me doing what feels right. This seems like a fairly useful drill for balance and position.

Front squat- 60x10, 80x5, 90x3, 100x3

Nordics- 5 sets of 5. I'll get a video of these next time. Truly awesome hamstring exercise.

A few leg curls and now a carvery lunch!
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Tamere02 private msg quote post Address this user
Holy crap im in for this. Nice to see you back dude.
Post 17 IP   flag post
shannowman private msg quote post Address this user
Nice to see you in here, tamere!

So my 'bodybuilder' day ended up being a bit harder than planned.

Started with some ohp- did 7 doubles at 70kg
Then I did some jerks, probably 15-20 total reps.
A few snatch high pulls while the weight was on the bar.
Did all of the ohp outside of a rack, so got a fair few cleans in too.

After that I took it abit easier. Did 3 sets of 8 on a plate loaded chest press, then a drop set.

6 sets of rear delt fly.

Some curls and some abs.

Currently my shoulders and traps are out of commission...
Going to eat a roast and watch lethal weapon.

Merry Christmas!
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Trev182 private msg quote post Address this user
Glad your on the road to recovery man!
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shannowman private msg quote post Address this user
Fairly quick one today. Just clean, jerk and pull-ups.

Did power cleans up to 90 top set. Looked a little like this-
30x5, 40x5, 50x5, 60x3,3, 70x2,2, 80x1, 90x2, 80x1, 60x3
Did jerks every rep but the 90. Still building up confidence.

Pull-ups- hard after all the cleans! +20x10, +40x5,5,5

Ordered some oly shoes too. Gone for the inov8 fastlift 335. They're not one of the big brands, but I've seen nothing but great reviews and they were only £90. Plus, they're British, which is always nice.
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shannowman private msg quote post Address this user
So today I thought I'd push the envelope on front squats. I've never really gone over 100kg and I need to get used to weight in the rack position.

Did a few db benches to open though. Gym was literally frozen, we've had snow in the uk, my hands were freezing on the db and I wasn't warm. Did these as a token nod to pushing for the day. Just worked up to a couple easy triples at 45.

Front squat- 60x8, 80x8, 100x5, 110x3, 120x3, 130x2, 140x1.
All felt really good too.

Then I did 4 sets of 8 db row at 60kg.
Some leg curls and abs.

Now I just want to eat and sleep!
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shannowman private msg quote post Address this user
Last workout of the year. So I thought I'd better set a pb. Also managed to time the drop on cleans a bit better, resulting in a full clean rather than power clean on a lot of reps for the first time ever. When the weight got heavier I reverted to the power clean that I'm more comfortable with still, but everything up to and including 70kg was full clean.

First time lifting in my new inov8s too. Made a big difference to confidence c


Workout looked like this-
All cleans were with jerks until the 95kg. By this point my shoulders and wrists had had enough!

25x8x2, 30x8, 40x8, 50x6, 60x4, 65x2, 70x3, 75x1, 80x2, 85x2, 90x1 pb jerk. Then a pb power clean on 95kg. I'll get vid up. Not a pretty rep, but got it on third attempt and learnt a lot in the process.

Then I did strict press 60kgx9,7
4 sets of 5 pull-ups w/40kg.
3 sets lat pulldown, some rear delt fly and called it a day.
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shannowman private msg quote post Address this user
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shannowman private msg quote post Address this user
I left the first 2 attempts in so you can see the difference in triple extension between them.
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shannowman private msg quote post Address this user
Pretty good session today

Did snatches first. Probably 50 reps total at various weights, heighest at 64kg.

Then 5x5 front squat @100
And a lot of Nordics. Which this time I got photos and video to explain, as they're one of the most underused but brilliant hamstring exercises.

The first couple of photos are how I set it up and how I use bands when I do. The video shows the movement.
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shannowman private msg quote post Address this user



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TyrannosaurusFlex private msg quote post Address this user
I was probably Arnoe last time you were on, dunno if you remember me, but anyway.



WOOOOOO! Welcome back man!!
Post 27 IP   flag post
shannowman private msg quote post Address this user
I remember you, arnoe!
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shannowman private msg quote post Address this user
Did my tidy-up hypo style day today. I'm training oly lifts most of the time but I'm planning on keeping an accessory type day in just to keep things balanced.

Was hard today after the toll yesterday took though.

Did 6x3 @40kg pull-ups which for me is shite.
Db row @60kg 8,8,6,6 also shite for me!
Plate loaded press machine for 6 sets
Lat raise- 10x15,15,15
Lat pulldown- whatever the stack weighed for 2 sets if ten.
And for vanity, a few curls and skulls.
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Tamere02 private msg quote post Address this user
Never really gone above 100kg he says.. gets 140kgx1
Says my 15kg pullups is impressive... does +40kg

You sir are a beast!!

how you liking the focus on OLY lifts?
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