Building High-Performance Muscle™
Over 35 Lifter
 
Snap's Return to PLing?
 

late2thegame
Level 3

Join date: Apr 2011
Location: North Carolina, USA
Posts: 421

kpsnap wrote:
late2thegame wrote:

July is 3 months out, esp if you're doing Smolov cycles.

No Smolov going on for me!


Must have read that somewhere else. Sorry, my memory is shot in my old age...

Still plenty of time to get ready for a meet IMO. :)

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Had to train in the late afternoon/early evening today. Very busy but good energy.

Stretch, lunge, squat

RDL
8/45
5/95

Conventional pulls
5/120
3/140
5/5/155

Squat
5/45
8/75 (wrong weight)
2/8/80

Weighted hypers
Lat pull down
Plank

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late2thegame
Level 3

Join date: Apr 2011
Location: North Carolina, USA
Posts: 421

Nice work kp! I love hitting the lower body heavy, esp squats. That's actually my favorite day of the week. :)

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Yesterday.

Stretch, squat, lunge 10 minutes

Band pullaparts
Cuff rolls

Paused flat bench
8/45
5/55
A) 3/8/65

B) Bentover BB row
3/8/65

A) Lying DB tri extension
3/12

B) Hammers
3/12

Bentover rear delt
3/12

No pull-ups or chin-ups in a week and my elbow pain is dissipating.

Snow here today. May get up to a foot. Springtime in the Rockies:)


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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Feeling mentally overwhelmed. After 18 months of pain, my 13-year-old gymnast daughter has been diagnosed with a hip labral tear. She now has severe patella femoral syndrome as well, which may or may not be a result of the damaged hip. Surgery or not? She wants it, but I am scared outta my wits. I know what those ortho surgeries require in terms of pain management and rehab time/effort.

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Crippler56
Level

Join date: Apr 2011
Location: Washington, USA
Posts: 752

Good luck with your family. Injuries and illness are always harder when its our kids. Best wishes.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Frustrating early morning. Maybe that's why the weights felt heavy? Sometimes anger and frustration can help move the weights. And other times not.

Still ridiculously weak compared to where I want to be and where I once was.

Stretch, lunge, etc.

Squat
5/45
5/65
3/80
5/5/95

^^All probably too deep. And leading with my ass coming up. Weak quads? Or protecting my hip? Who knows.

GMs
3/8/60

Conventional pulls
3/8/140

Went back to the gym tonight with my daughter and did lots of abs: planks, sit-ups on decline bench, sit-ups on ball, jackknife. You know the drill. My own hip is troublesome these days. Trying to visualize the pain away.

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2156

Hip pain sucks, sorry to hear that you have it. I have some occasionally and I do some very painful rolling from ass side to around the front in the area of the pain to get rid of the tightness built up there. That works for me sometimes and other times I just have to grin and bear it.
Your strength will return and in time and your diligence will pay off.

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coyotegal
Level 1

Join date: Jul 2009
Location:
Posts: 1419

oh no! I am so sorry to hear about your daughter. Wishing her a speedy recovery.

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ouroboro_s
Level 1

Join date: Feb 2008
Location: Ontario, CAN
Posts: 7673

I'm really sorry to hear about both of your hip issues. What are the pros and cons for her to have surgery?

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

ouroboro_s wrote:
What are the pros and cons for her to have surgery?

I am meeting with two different surgeons next week and will get those answers then.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Made protein pudding tonight:

Avocado, banana, chocolate whey protein powder, real maple syrup, almond milk, cocoa powder.

Both kids said it was disgusting. Ingrates.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Busy moving massive weights today:)

Stretch, roll, lunge, squat

Band pullaparts
Standing cuff rolls

Paused flat bench
8/45
5/55
3/65
5/5/75

FINALLY feel like I have my bench setup dialed in. Now if I can just move more than the bar.

DB row
Seated row
Tri pushdown

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BrianHanson
Level

Join date: Aug 2010
Location: New York, USA
Posts: 981

KP,

Welcome back. Please stop making pudding : )

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Today. Not feeling it.

Stretch, squat, lunge

Full-stretch pull-ups
4

RDL
8/45
5/95

Conventional pulls
3/135
3/5/160

Squat
5/45
3/65
8/75
8/80
8/85

Squatted narrow stance. First time in a long time. Felt so much better. Goodbye wide stance.

Weighted hypers
Lat pull down
Planks 3@75 seconds . . . they never get pleasant

Full-stretch pull-ups
4



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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

I have had the same experience recently with narrow stance versus wide stance squats. Since I'm no good at either I'm going to go with the one that causes less pain.

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ouroboro_s
Level 1

Join date: Feb 2008
Location: Ontario, CAN
Posts: 7673

Your protein pudding sounds delicious.

Regarding squat stance, I find I'm narrower raw and wider equipped. My hips can't take wide without a suit.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Stretch, squat, lunge

Band pullaparts
Cuff rolls

Paused flat bench
8/45
5/52
3/60
A) 3/8/67

B) Bentover BB rows
3/8/67

3x8 of:
Cable OH tricep extension
Hammers
Rear delt machine

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1498

Hope daughter heals up well and with as little discomfort as possible.
She's fortunate that she has a mother who knows (unfortunately first hand) how to optimize the situation...

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Stretch

Skwat
5/45
5/65
3/85
5/5/100

^^Narrow. Felt good.

GMs
3/8/65

Strict Stepups
3/8/10

^^Tricky on my knee. Sometimes it's unstable and feels like it might give out. Whaaa, whaaa.

Single leg extension machine
3/8

Pistols to bench and back up!
3/5

^^Didn't know I could get back up on these. So that was a thrill!


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brotardscience
Level

Join date: Apr 2014
Location: New York, USA
Posts: 13

training is looking solid.
narrow stance for the win-
Ive been squatting narrow and high bar recently -
and been relatively pain free.

good wishes for your daughter.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6843

Stretch, squat, lunge, roll, band pullaparts, cuff rolls

^^ Practically took longer than my workout.

Flat bench
8/45
5/57
3/67
5/5/77 pause last rep

DB row
Tricep push down
Seated row

Been hiking/walking. Spring has been awesome in my neck of the woods.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6035

Solid work in here. I hope things work out with the hips for both you and your daughter. Gymnastics is brutal; it takes a special person to do it.

We had a little glimpse of spring for about a week, but now its just back to raining. :(

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