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F*ck it, I've torn my last oblique...

Gavin Laird

Gavin Laird

New Member
What a crock this is. Ive got hurt again in a maximal phase, left oblique and erectors again and to be frank Ive had enough of it....everything is fine till I get down to 1RM's then i start falling apart. From here on in I'm a bodybuilder, triples is as low as im going for the forseeable future.

Apologies to AnimalMass, JS, Phreezer, Freddy and the other Power guys im probably disgusting right now but fuck it, Im getting married this year and things have to change or I'll be giving my lil kids wheelchair rides instead of piggy backs. I can't deal with that and im sick of being hurt.

Time to put theory into practice...BBing here I come.

G (ex-lifter, now spandex clad 1/4 squatter. j/k)
 
Would those be electric wheelchair rides? ;)

Congrats on the upcoming wedding!

Sorry to hear about the most recent injury. What do you have to do for rehab on it? Either way, I hope you are able to make a speedy recovery.
 
Freddy said:
Sorry to hear that, bud, what lift were you maxing on?
Click to expand...


Squat. Ive done it SQing, DLing (conv and Sumo) and on a GM now. Gets a bit much. I can do 300lb suitcase lifts and 125lb side bends all day long and feel nuttin but it doesnt seem to make any difference...get hurt anyway.


Nevermind, gtg work!

G.
 
Gavin Laird said:
Squat. Ive done it SQing, DLing (conv and Sumo) and on a GM now. Gets a bit much. I can do 300lb suitcase lifts and 125lb side bends all day long and feel nuttin but it doesnt seem to make any difference...get hurt anyway.


Nevermind, gtg work!

G.
Click to expand...

Definitely weird. What did your workout look like the session you tore it? What about your last squat session prior to it?
 
Freddy,

Warmed up in singles and doubles to a decent Fmax. Hit a double at max less 10Kg EASY so didnt expect any problems but it just went squelch about 1/2 way up. I locked it out incidentally :) PR. ...lol.

Last squat session prior to it was fine, only thing all week that was different is i DLed in my sneakers instead of my Cons the week before and was aware of it being hard to keep "back" over the weight...felt like i was going forward a little but no pain the next day or anything so i discounted it.

I dont know if my form changes imperceptibly on true Fmax attempts or if i get a little too psyched and lose a little technique but it is always on 1RM attempts that it goes bad...never on (even very heavy) doubles or "soft" maxes, only ever on the big ones so i am simply going to discount them and train for size / strength in the 4 - 12 rep range. I think im quite neurally efficient (im quite soft at my BW and i dont have a huge amount of muscle mass) so i think getting some more hypertrophy will be easy and sensible. As I said in my original post im tired of getting hurt and ive lost confidence in my ability to take 1RM's which is never a good thing...lifters with no confidence get badly hurt.

Cheers for asking after me, i appreciate it,

G.
 
Gavin Laird said:
Freddy,

Warmed up in singles and doubles to a decent Fmax. Hit a double at max less 10Kg EASY so didnt expect any problems but it just went squelch about 1/2 way up. I locked it out incidentally :) PR. ...lol.

Last squat session prior to it was fine, only thing all week that was different is i DLed in my sneakers instead of my Cons the week before and was aware of it being hard to keep "back" over the weight...felt like i was going forward a little but no pain the next day or anything so i discounted it.

I dont know if my form changes imperceptibly on true Fmax attempts or if i get a little too psyched and lose a little technique but it is always on 1RM attempts that it goes bad...never on (even very heavy) doubles or "soft" maxes, only ever on the big ones so i am simply going to discount them and train for size / strength in the 4 - 12 rep range. I think im quite neurally efficient (im quite soft at my BW and i dont have a huge amount of muscle mass) so i think getting some more hypertrophy will be easy and sensible. As I said in my original post im tired of getting hurt and ive lost confidence in my ability to take 1RM's which is never a good thing...lifters with no confidence get badly hurt.

Cheers for asking after me, i appreciate it,

G.
Click to expand...

Well, I think you have some good muscular development, especially when you consider your previous goals, so don't insult yourself there. The "strength muscles" (you know what I mean) on you looked particularly developed.

But it never hurts to get bigger, and I think your future plan sounds good.

Have you considering taking tons of sets with "soft maxes" as you described them? Say 10 sets of singles, with 80-90% of your max? Maybe look at Chad Waterbury's recent article on this over at T-mag.

I don't think the program he outlined is completely ideal for you, so you would have to make some changes obviously, but you're more than capable of figuring that out for yourself. You know how to build a good program.

Again, I'm not even saying you should use his program as a "base"...just something to look at to get a few ideas. I think your ability to develop a good program is at least on par with his, and you have much more intimite knowledge of your own body. So do what you feel needs to be done. Or hell, stick with the heavy triples since they never hurt you.

I'm confused, do you do a lot of sidebends, or not?
 
Gavin,

How often are you performing these 1RMs? I know you are an advanced athlete, but even on an elite-level the neurological/CNS demands incorporated with 1RMs is in many cases too much on a continual basis. Louie Simmons would probably say otherwise but I've seen it in many cases with guys on an advanced level. I'd put my money on it being more of an 'overuse' injury than a flaw in your form. Personally I find with deadlifts the greater the heel/cushioning, the worse off you are in terms of power transfer. I haven't caught too much slack around here for doing them barefoot.
 
Freddy,

The soft maxes thing would work v well for me I know but my confidence right now is waaaaaay down with heavy loads and my stregth endurance sucks ass so some rep work is def the way forward. I know if i ever go back to hitting 1RM's it will start with a lot of soft maxes and be a little less agressive in load jumps week to week.

Regarding muscle mass I know i have some, its all on my traps, erectors, upper quads and butt. My quads dissappear as they get to the knee and my arms are 11 inches smaller than my quads...lol. I'll enjoy having some biceps for the first time methinks :)

Sidebends etc - I do direct oblique work twice a week...weighted russian twists, bar leans, suitcase lifts or heavy side bends for 4 - 8 reps and i "feel" strong here so i dunno why i re-injure the damn thing so often. Perhaps if i can strengthen my mid and upper back I can adopt a more upright squatting posture and that will help avoid future problems? I know i dont do as much erector work as others in my situation would.

jbrand - I dont hit true maxes very often at all, i learned early on that my nervous sytem doesnt like it but i will get close quite regularly. Some would say to do more Fmax work to get used to it, others would say to do less and work on structural factors rather than neural stuff for a while. As always theres more than 1 way to skin a cat. I will put my proposed program out here at some point for others to pick over (and for all the guys who are too scared to buy a hyprertrophy program from me to get some free insight into what I would do).

Thanks for all your help and insight guys, I really appreciate being able to talk these things over with others as it is often the bane of coaches that they have noone with whom they can discuss thier own training!

Cheers,

G.
 
Gavin Laird said:
Freddy,

The soft maxes thing would work v well for me I know but my confidence right now is waaaaaay down with heavy loads and my stregth endurance sucks ass so some rep work is def the way forward. I know if i ever go back to hitting 1RM's it will start with a lot of soft maxes and be a little less agressive in load jumps week to week.

Regarding muscle mass I know i have some, its all on my traps, erectors, upper quads and butt. My quads dissappear as they get to the knee and my arms are 11 inches smaller than my quads...lol. I'll enjoy having some biceps for the first time methinks :)

Sidebends etc - I do direct oblique work twice a week...weighted russian twists, bar leans, suitcase lifts or heavy side bends for 4 - 8 reps and i "feel" strong here so i dunno why i re-injure the damn thing so often. Perhaps if i can strengthen my mid and upper back I can adopt a more upright squatting posture and that will help avoid future problems? I know i dont do as much erector work as others in my situation would.

jbrand - I dont hit true maxes very often at all, i learned early on that my nervous sytem doesnt like it but i will get close quite regularly. Some would say to do more Fmax work to get used to it, others would say to do less and work on structural factors rather than neural stuff for a while. As always theres more than 1 way to skin a cat. I will put my proposed program out here at some point for others to pick over (and for all the guys who are too scared to buy a hyprertrophy program from me to get some free insight into what I would do).

Thanks for all your help and insight guys, I really appreciate being able to talk these things over with others as it is often the bane of coaches that they have noone with whom they can discuss thier own training!

Cheers,

G.
Click to expand...


Hmm...well it sounds like you're doing a lot of stuff correctly, bud...that just sucks!

Obviously, go with your proposed plan. You know your body and your capabilities. Keep us posted, man, good luck!
 
Gavin, No matter how or why it happens... Injuries SUCK! And I understand first hand how health (even Mental health) must come before pride. Take the necessary time to heal, and don't force yourself to soon.

You'll lose no respect from me if you decide to turn away from Strength training...although, I think you'll find your way back sooner or later.... And actually, when you think about it, you should probably spend some time training as a BB anyway. It will give you a better understanding of that particular lifestyle, and it will give you some empathy for your clients ;)

Take care my brother! AND I wish you a speedy recovery!

Phreezer
 
Empathy? For BBers...??? Hehehehehe.

Seriously, thanks to all for being so kind. I'll be training chest and tri's this morning and quads in the evening (belt squats, lunges with dumbbells, nothing with the bar on the back or in the hands) so we'll see how it feels.

My split (bahahahahahha...I'm on a split routine...lol, first time for everything) looks like this.

1/ Delts 8 -12 reps, 12 sets total.

2/ Traps, erectors, hams, calves - 4 - 6 reps, 16 sets total.

3/ Chest / tris - 4 - 6 reps, 12 sets total.

4/ Quads 8 - 12 reps, 16 sets total.

5/Lats, biceps 8 - 12 reps, 12 sets total.

6/ Delts and tri's 4 - 6 reps, 8 sets total.

7/ Deadlifts - high reps, "chicken switch" sets to get over the fear.

8/ - Chest - 8 - 12 reps, 12 sets total

9 / lats, bi's 4 - 6 reps, 8 sets total.

10 / Quads 4 - 6 reps, 12 sets total.

Most of the time I'll be training 2 sessions a day but will back off to 1 if i feel i need the rest or if i am training to failure in a given session.

Most of the work will not be to failure but there will be a rotation in place whereby differing numbers of sets for different rep ranges for differing bodyparts are taken to failure. So for example every 2 weeks I train quads to failure with either low reps or higher reps, the number of sets i take to failure being determined by the state of my CNS, how "rested" I feel, how much aggression i can generate etc etc.

Im really looking forward to this, i am using movements i have not used for years (cable upright rows, cable 45 degree shrugs, overhead flyes, even preacher curls hehehehe) and im eating like a horse and getting 4300 - 5000 kcals a day on a basic isocaloric diet and getting ready to grow :)

Love to you all my Meso brethren, thanks again,

Wee G.
 
Well, this is fun so far. Belt squats didnt hurt my back but bruised the hell out of my inner thighs which kind of sucks. Heavy chest went fine tho, felt nice and strong.

Lats, bi's and shoulders were done yesterday with Steve. Found out (not for the first time) that my strict press lags about 55Kg behind my push press...fuck. Also did laterals and realised how weak certain aspects of my shoulders are. Lats are strong but fatigue very easily with any amount of volume. Curls were great fun, only did 1 set heavy straight bar curls then immediately a set of drag curls straight into EZ bar curls but i enjoyed doing em.

Today i did 10 sets of ten on deads (VERY light, alternating Rom DL's with conv DL's, just getting the feel back and making sure nothing in my side / back falls off) then cable ham curls, then single leg cable ham curls, then standing calves...lol. It was a little uncomfortable but my back feels better for it. I'll be doing a lot of flexion / extension back raises as well over the next few weeks just in case...rounding down around the hyper bench then using my erectors to re-set my arch on the way back up. Next time hams will be glute ham raises and bench pushes but it feels pretty good to do some of this wimpy stuff that doesnt hurt much once in a while :)

Im training with the natty BBer steve that i sometimes post about here on Meso and so far my strength endurance is going up rapidly and I'm gaining bodyweight at a rate of knots...no surprise given the amount of food in stuffing down my throat.

Tomorrow is chest for sets of 10 - 12 reps, prolly 6 sets bench, 4 sets inclines, 2 sets decline dumbell to finish. Im looking forward to it, feeling strong and relaxed rather than my usual butt clenchingly worried approach to my old training.

Cheers,

Wee Gav, BBer in miniature.
 
Ive trained with Gav and he knows the amount of injuries i incurred gettin back into training but im almost back to where i was.
i feel gav is gettin probs on a polar opposite to mine.
i was basically doin bbing routines for years and when it came to power training i sucked,gav on the other hand basically just did pliftin,now i know that some folks do fine doin just one or the other but some need a balance of both,i think we both fit into these catagories.my bet is 6 months down the line gav will be back liftin better than ever.
gav i havent been in contact for a while as im workin away basically every 7-10 days at the mo(finally goin to get a ring for the lady)so my comitment to training is lax to say the least but will get serious again after june,speak soon
cheerz
dave
 
Dave,

fucking great to hear from you man! I presumed work had swamped you and things here are mental, turnover has nearly doubled since December and i am stupidly busy but doing fine. Im training 630am right now if ya fancy it...lol. Glad your doing the right thing and getting that ring mate, got a big smile on my face and im sure you'll be really happy youve made that decision.

Your right on the Bbing stuff...we both know how shit my strength endurance is so I'll probably do a lot better for taking some time to do this.

Spoke to Big Paul again a few times...he is still "as clean as ever" and weighing in around the 130Kg mark SQing over 300 regularly but the lug stole my Cons last time he was here and i only gottem back today...lol. He though Id given them to him!

BTW your off the record board completely now so you better get your ass back in here sometime and lay down the law on the incline pressing...lol :)

Cheers mate,

G.
 
Did abs and oblques + some special hyperextensions in the evening on Wednesday (did hmas and deads in the morning). All wen tfine and no pain in my oblique, it feels strong-ish.

Chest yesterday was good. I got a set of ten and a set of 8 with a load i was previously using for 4 sets of 6 so I'm happy enough...seem to be adapting well to higher rep ranges. Did flat bench, decline DB and inc DB flyes.

This morning was lats and bi's. Did pulldowns so heavy Steve had to hold me on the floor for sets of 8,5 and 5 then heavy rows and a couple of sets of cheat curls and DB preachers for biceps. All good and im getting used to the strange feeling of having pumped arms...lol.
I'll put up a few pics of training sometime soon...its quads tomorrow so maybe then.

Going to a Chinese buffet tonight to hammer a few thousand kcals, aiming to get asked to leave :) 110Kg here we come!

Cheers,

Gav.
 
Lifted the smaller of the Dinnie Stones on Saturday (its very light) and restrained myself from being dumb and trying the heavy one or 1 hand lift the smaller.



Trained quads on 31/05, front squats are fine, barbell hack squats were ok up to about 130Kg then they started to make my lumbars feel a little odd so i kept it reasonably light.

Squats just hurt full stop...even with less than 100Kg my lower back and obliques are firing uncontrollably, wobbling all over the fricking place and it is SORE. Looks like I'll be front squatting for a while...nevermind, Ive got no quads anyway so it will only help. If anyone has suggestions for increasing stability in the squat (apart from healing up and getting the oblique / back stronger again) Id love to hear em.

Delts are pissing me off...front delts take over on everything and traps take over any rear delt work. Typical problem for me of strength imbalance in major muscles vs stabilisers that i dont really notice till i train my weak points directly and they fall apart..lol. Hopefully the delt flyes and laterals (done with "pinkies high, thumbs low" ) will help.

Weight is coming up, 107Kg today. Thats all folks.

Wee G.
 
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