Green2Blue TB Log

[Barkadion]

I had almost the same issue. It might involve the whole upper back area. It was left upper back in my case. I'd suggest go see specialist (PT, MD, etc). It is better to address it as soon as it happens. Don't train through the possible injury. Listen to your body's signals.

Best of luck!

Feel better man. Injuries are the worst.

Appreciate the support guys. I'm pretty much down for the count. Can barely move my head. Went to the chiropractor this afternoon. He thinks it's a sprained ligament in my neck. That's good news in the sense that it's not a spinal/disk issue. I took the week(end) off work as I'm pretty much non-functional. If I'm not significantly better by Monday I'll be going to the doctor's.

Unfortunately, I have bad experience with chiropractors personally. I was lucky to find great PT who is lifter himself and went trough injuries as well. He brought me back to life.

But do what helps to you! Injuries do suck but it's part of the game...

[Green2Blue]

Unfortunately, I have bad experience with chiropractors personally. I was lucky to find great PT who is lifter himself and went trough injuries as well. He brought me back to life.

But do what helps to you! Injuries do suck but it's part of the game...

This was my first time seeing a chiropractor. My wife insisted, and it was as much about making her feel better as it was me. I don't have an opinion one way or another. I don't have much experience with medical doctors either, but I'm going to do whatever it takes to get back to work and to training. One day on the couch is already driving me crazy.

[Green2Blue]

Recovery is coming along. I'm able to get up and move around now. My wife noticed my left shoulder, the side my injury was on, was drooping significantly, an inch at least. It makes me wonder if I messed up a nerve or something. I have a follow up chiro appointment tomorrow and I'll decide then if I should go see my MD.

I might be optimistic, but I'm hoping to get back to training in about a week. It sure was good timing that I hurt myself on my last day of the block.

[Green2Blue]

********************
********************

Block 4 Review

So this was certainly the most problematic block I've had yet. But with the struggles I learned a lot.

1. Squats gave me a lot of trouble this block. While I was able to complete all sets/reps, on some weeks these were very very difficult. I think this is just due to the fact that the training max I used was just too high (I do forced progression, and I don't test). I also think that my squat is closer to my maximum potential than my other lifts. To combat this I'll be reducing my squat training max by 10 lbs. One step back, two steps forward.

2. This stacks onto the last point. Since I'm relatively close to my maximum potential on a few lifts I'm going to be implementing a new progression practice. If I cannot do all sets/reps with confidence and relative "ease" using 3 sets at a particular training max, I'll do the following block with 5/5/4/5/5/4 sets at the same training max. If I complete that then I'll progress the weight and return to 3 sets (unless I barely make it, then I'll reduce weight). This is called double-progression. I'll be applying this to my squats and deads this coming block.

3. Also stacking onto the last 2 points, since I'm moderately close to my maximum strength potential on a few lifts I'm going to switch from standard Operator to Operator I/A. But only moderately. I'm going to switch to an 8 day training week (MS/HIC/MS/Rest/HIC/MS/E/Rest), but I'll be using standard Operator volume and percentages. This is an experiment. If the rest is too much I'll return to standard Operator next block.

4. This last block I tried combining Operator with Green. I did this because I remembered the significant improvement to my running I saw during BB. Needless to say this didn't work. My LSS runs didn't improve at all. Thanks to the recommendation of some members I switched back to Black Pro. Interestingly enough my LSS, not just my HICs, improved as a result.

5. Another problem I had with my conditioning was I started with brand new shoes, without access to my old shoes. This caused some serious blister problems. Lesson learned here was don't throw away your old shoes. Gradually work your way into using new shoes until they're broken in.

6. I suffered a pretty nasty injury on the last day of this last block. A ligament pull in my neck while unracking on BP. It's turning out that while it was nasty at first, I could barely move the first day, I'm recovering as quickly as I could hope and I should hopefully only be out of the gym for a week. Despite this occurring on BP, I'm convinced the SQ just before was the cause. This just goes to emphasize points 1-3.

A lot learned. I'll be posting my plan for block 5 later today.

********************
********************

[Barkadion]

********************
********************

Block 4 Review

So this was certainly the most problematic block I've had yet. But with the struggles I learned a lot.

1. Squats gave me a lot of trouble this block. While I was able to complete all sets/reps, on some weeks these were very very difficult. I think this is just due to the fact that the training max I used was just too high (I do forced progression, and I don't test). I also think that my squat is closer to my maximum potential than my other lifts. To combat this I'll be reducing my squat training max by 10 lbs. One step back, two steps forward.

2. This stacks onto the last point. Since I'm relatively close to my maximum potential on a few lifts I'm going to be implementing a new progression practice. If I cannot do all sets/reps with confidence and relative "ease" using 3 sets at a particular training max, I'll do the following block with 5/5/4/5/5/4 sets at the same training max. If I complete that then I'll progress the weight and return to 3 sets (unless I barely make it, then I'll reduce weight). This is called double-progression. I'll be applying this to my squats and deads this coming block.

3. Also stacking onto the last 2 points, since I'm moderately close to my maximum strength potential on a few lifts I'm going to switch from standard Operator to Operator I/A. But only moderately. I'm going to switch to an 8 day training week (MS/HIC/MS/Rest/HIC/MS/E/Rest), but I'll be using standard Operator volume and percentages. This is an experiment. If the rest is too much I'll return to standard Operator next block.

4. This last block I tried combining Operator with Green. I did this because I remembered the significant improvement to my running I saw during BB. Needless to say this didn't work. My LSS runs didn't improve at all. Thanks to the recommendation of some members I switched back to Black Pro. Interestingly enough my LSS, not just my HICs, improved as a result.

5. Another problem I had with my conditioning was I started with brand new shoes, without access to my old shoes. This caused some serious blister problems. Lesson learned here was don't throw away your old shoes. Gradually work your way into using new shoes until they're broken in.

6. I suffered a pretty nasty injury on the last day of this last block. A ligament pull in my neck while unracking on BP. It's turning out that while it was nasty at first, I could barely move the first day, I'm recovering as quickly as I could hope and I should hopefully only be out of the gym for a week. Despite this occurring on BP, I'm convinced the SQ just before was the cause. This just goes to emphasize points 1-3.

A lot learned. I'll be posting my plan for block 5 later today.

********************
********************

Thank you for the write up!

Can you please elaborate on #2? So, you will use the same weight and increase the sets for new block if you don't feel comfortable with minimal sets with your current block, right? You will not retest at this point. I am not sure if I understand that correctly, sorry.

Just my 2c for #6. It might sound silly, but.. I have learned to brace and pay attention to my back and posture even during loading/unloading BB with plates. I am serious. You can easily get injured without any serious weight in your hands. Some stupid movement can send you to chiropractor...

Thanks again and good luck with your next block!

[Green2Blue]

Thank you for the write up!

Can you please elaborate on #2? So, you will use the same weight and increase the sets for new block if you don't feel comfortable with minimal sets with your current block, right? You will not retest at this point. I am not sure if I understand that correctly, sorry.

Just my 2c for #6. It might sound silly, but.. I have learned to brace and pay attention to my back and posture even during loading/unloading BB with plates. I am serious. You can easily get injured without any serious weight in your hands. Some stupid movement can send you to chiropractor...

Thanks again and good luck with your next block!

You bet. So I don't regularly retest for 2 reasons. First is that I'm not a new lifter and I just wont be seeing dramatic improvements in my strength, so slow forced progression works better for me. The second reason is that I find retesting to be physiologically and psychologically stressful.

So at the end of each block I'll asses each exercise. They'll fall into one of 3 categories:

-Minimum struggle
-Moderate struggle
-Significant struggle or failure

If it's minimum struggle, the exercise will be progressed and I'll do the usual 3 sets. For example this is what I'll be doing with my BP and WPU. For moderate struggle I'll stay at the same weight and do 5 sets. For example I'm doing this with my DL. Now the caveat here is if I'm doing the 5 sets already and I finish at minimum or moderate struggle, I'll progress weight and go back to 3 sets. And lastly If I finish at significant struggle the weight will be regressed and I'll do 5 sets next block. For example, my SQ.

Does that make sense? I know it's kind of confusing.

[Barkadion]

Thank you for the write up!

Can you please elaborate on #2? So, you will use the same weight and increase the sets for new block if you don't feel comfortable with minimal sets with your current block, right? You will not retest at this point. I am not sure if I understand that correctly, sorry.

Just my 2c for #6. It might sound silly, but.. I have learned to brace and pay attention to my back and posture even during loading/unloading BB with plates. I am serious. You can easily get injured without any serious weight in your hands. Some stupid movement can send you to chiropractor...

Thanks again and good luck with your next block!

You bet. So I don't regularly retest for 2 reasons. First is that I'm not a new lifter and I just wont be seeing dramatic improvements in my strength, so slow forced progression works better for me. The second reason is that I find retesting to be physiologically and psychologically stressful.

So at the end of each block I'll asses each exercise. They'll fall into one of 3 categories:

-Minimum struggle
-Moderate struggle
-Significant struggle or failure

If it's minimum struggle, the exercise will be progressed and I'll do the usual 3 sets. For example this is what I'll be doing with my BP and WPU. For moderate struggle I'll stay at the same weight and do 5 sets. For example I'm doing this with my DL. Now the caveat here is if I'm doing the 5 sets already and I finish at minimum or moderate struggle, I'll progress weight and go back to 3 sets. And lastly If I finish at significant struggle the weight will be regressed and I'll do 5 sets next block. For example, my SQ.

Does that make sense? I know it's kind of confusing.

It does. I like your "Struggle" grid.. You are giving me food for a thought. Appreciate that. Double progression.. Thank you!

It might be good idea to post it as dedicated thread for discussion. The logic of forced progression..

[Green2Blue]

I posted this in another thread but I figured I'd present it here...

Now I'm really battling with my decision to do an 8 day training week. I was thinking about it and that's less than 3 days a week of lifting. As a guy with a heavy background in weightlifting that's a tough pill to swallow. That's very low frequency.

Any opinions?

[Barkadion]

I posted this in another thread but I figured I'd present it here...

Now I'm really battling with my decision to do an 8 day training week. I was thinking about it and that's less than 3 days a week of lifting. As a guy with a heavy background in weightlifting that's a tough pill to swallow. That's very low frequency.

Any opinions?

Right.. But the whole reason for going to 8 or even 9 days week is to up the volume by increasing the ## of sets. So your load is the same or even go up. That is my understanding.. Unless I am missing something..

[Green2Blue]

I posted this in another thread but I figured I'd present it here...

Now I'm really battling with my decision to do an 8 day training week. I was thinking about it and that's less than 3 days a week of lifting. As a guy with a heavy background in weightlifting that's a tough pill to swallow. That's very low frequency.

Any opinions?

Right.. But the whole reason for going to 8 or even 9 days week is to up the volume by increasing the ## of sets. So your load is the same or even go up. That is my understanding.. Unless I am missing something..

Ya it's an option, not a requirement.

I know for my SQ and DL I'll be upping the volume to 5/4 sets. But I just don't have enough time in the gym per session m to do too many more sets.

Maybe I should just stick with standard Operator? My thought process in adding 1 more rest day was that my overall training load is pretty significant and maybe I'm not allowing my body enough time to rest and adapt.

Appreciate the input.