Awesome you're feeling better.

Thanks!

12/3

Since sitting down and getting up hasnt bothered my leg, I figured I'd do some box squats.

Typical warmup

box squats - most of these were with the voodoo band wrapped tight around the injured area as my PT suggested.
15" box
no weight
I cant remember how many I did, but it was enough to know a small amount of weight wouldnt hurt.

28 lb KB
10 reps
Felt fine

80 lb safety bar
5 reps

I texted my doc and asked how much weight I could squat. He seemed a little alarmed, so I sent him videos and told him about what I was doing. He wanted to know if I could feel the hamstring being activated. Not really, since a 15" box is right at parallel for me and the weight was basically nothing. I suggested lowering the box an inch so I was breaking parallel and doing some air squats. He thought that was a good idea. It felt fine, so I added quarters to the bar.

14" box
130x5
Felt fine. Doc said to stop there and see how I feel tomorrow (today now).

I did a bunch of band stomps and some light pulling stuff.


Today I was texting doc some more. I asked if I still felt fine Friday after seeing my chiro one more time, if I could try putting on briefs and squatting 3 and 4 plates. He said ok, as long as I work my way up slowly. The squatting movement seems to give me no issues at all, so I might be able to squat a somewhat respectable weight at the meet.

DL might not work as well. I can bend down far enough to reach the bar, but I can feel the hamstring stretched as far as it wants to go. I think pulling significant weight might be a bad idea. It doesnt matter if I have my feet in conventional or sumo stance. At least at this point.

Maybe try rack pulls with bands or something like that, just to keep things going while recovering? Or, maybe switch to the trap bar for more ability to adjust how the hamstrings load up?

I hope you find something that works for you.

Those are good ideas. Unfortunately, I am 9 days out from the meet, so I cant do a whole lot, but I might try one of those ideas in the next few days for a little bit of work.

12/4

standard warmup stuff

speed bench
95x10
135x10
185x5
225x3
275x3
315x3x2
I did all this with my feet tucked and on my toes rather than flat footed. I feel stronger this way. Since my SI issues are mostly all gone, this is the best way for me to bench.

1 arm cable rows

face pulls

I did pull a couple conventional DL reps with 135 last night with my doc watching. He is nervous about the possibility of re-injury, but he was less concerned after watching. I raised my left heel and had my left knee out over the bar a bit as I grabbed the bar, then put the heel down as I picked it up. It was fine. I'm sure I can do a lot more weight than that without any issues, but I dont anticipate attempting anything near PR numbers.

band stomps
30x2
These are good for getting the blood flowing in the left leg.


I'm getting more treatments from my chiro today. The last one helped a lot. Hopefully this one does as well.

Tomorrow, I am going to get an ultrasound at the doc to see how much healing has been happening. He is hopeful that he'll see lots of gray where there was black from the injury right after it happened (I think that's what he said anyway). He said if its all healed up this fast, he is going to name the treatment he did on it after me. Its a mixture of stuff he's never tried before.

12/6

Doc did an ultrasound. He said the hamstring is about 80% healed and there are no jagged edges anymore. He said I could squat 40% of my 1 RM. I'm counting my 1RM as 859, so 3 plates is reasonable.


Typical warmup

squat
65x5
155x3

loose briefs (a teammate who has small legs and a fat ass used these for a while, so there is not much support in the hips)

I got depth calls by a nationally certified judge on all these
245x1 - fine, ez, fast, no pain
335x1 - fine, ez, fast, no pain. I was going to have a teammate video this so I could send it to my doc, but he stopped the recording right before I started standing up. Technology is hard I guess, lol. I probably would have stopped squats after this if I had got a good vid, but since there was no pain and I wanted to send a good vid to doc, I did another one.

335x1 - fine, ez, fast, no pain



band stomps
30 reps x 3


This morning, the leg feels better than it has since the injury. My ROM bending over forward is a lot better than it has been since the injury happened - as of last night, I started feeling the uncomfortable tightness in the leg as I bent forward and reached my hands to about the height of a DL with my heels on the floor, basically a good DL setup. Today, I can bend over farther, basically touching my feet, and there is less tightness than yesterday when bending over less. I think the squats and band stomps helped.

A good friend of mine had a heart attack Thursday night. He had 100% blockage of the left anterior descending (LAD) artery. This is really bad. They call this type of heart attack "the widow-maker". He was at the gym when it happened, so they got him to the ER fairly quickly. Apparently, if it had taken 5 minutes longer than it did to get him there, he would have died. He was just taken out of ICU this morning and is stable, but is not out of the woods yet. He's still in bad shape. He's 46 years old and was seemingly in great physical condition.

I had already decided to lose significant weight starting immediately after this meet next week. This sobering development really hammers home the importance of doing so.

They took him off morphine yesterday. He can speak in complete sentences now. He feels like he got hit by a truck. His ejection fraction is only 30. 55 - 70 is normal. 40 - 50 is bad. 30 is very bad. We need it to go up.

Thought you were telling my story (gym heart attack, 5 minutes from death, etc..), lol. I hope he got a rush helicopter ride like I did.

He'll be good, but you can pass on that it took me 8 weeks before I 'felt normal' afterwards, despite being in the gym 2 weeks later. The doc even laughed at me when I saw him and told him I still felt like **** weeks after. He said, 'yea, you had a heart attack'.

Oh, and my ejection fraction improved all the way to 59% when I last had it done in September 2019, which was two years after.

Good luck to your bro! Lift/Live smart, there are consequences to the choices we make...

I think he just got an ambulance ride.

Was yours also full blockage of the LAD?

Where was your ejection fraction after a few days vs 8 weeks after? I'm glad yours is back in the normal range now.

Thanks!

I know another guy who had a "widowmaker" 18 months ago. His EF was only 25. It is only 39 now. He's a little older (about 59 now I think) than both you and my other friend (46). I hope my other friend's EF comes back faster than that.

12/8

bench press
45x15
135x10
185x5
225x3
275x2
315x1
365x1

loose SDP
2 boards
585x1

off chest
625xf. The bar shot straight up. I started correcting it, but the right side of the bar might have gone down a little bit, so the judge said take it. I got a little pissed that they took the bar because I would have locked it out and it felt to me like I did not let it go down. I watched the video and the right side might have gone down a bit, but I think I might have got 2 or 3 whites if they had let me finish the lift. whatever.

625x1 - harder than it should have been. I was feeling like I was close to puking by this point. Either something I ate (some eggroll thing that I got from a party the night before) or a new supplement (D-ribose, which just showed up in a box of vitamins & protein powder I ordered - I didnt order or pay for the D-ribose) or combination of these. I read a bit on D-ribose and it sounded like it does some good things, so I figured I'd try it out. bleh. I'm not going to eat any more of those eggrolls or take any more of the D-ribose.


squat
155x3

blue briefs
245x2
335x2
I havent worn these since I was about 20 lbs lighter, so they were too tight to hit depth with any weight I was prepared to lift yesterday. Doc had me on a 4 plate limit. I took off the blue briefs and put on the big, stretched out briefs.
335x2
425x1 - deep, fast, solid, no pain

I'm not sure what to do next as far as squats go. I'm sure I could squat 5 plates with no problem. I'm sure I could squat 6 plates easy if I put a suit on and use knee wraps. I think I could probably squat well over 700 with a suit and knee wraps. I dont know if my doc is going to let that happen by Saturday or not.

I could do something like 600 / 672 / 716 at the meet and I am pretty sure that would not bother my hamstring. If I do that, and if I bench say 689, what good would the 716 lb squat be other than a small meet PR? I would need a 606 lb DL to total 2,012, which would beat the American record for my age / weight class. I'd love to total 2k+, but I dont want to risk re-injury. I dont know if I could pull 606 by Saturday or if I might hurt myself attempting it. If I'm only going to pull ~231 or something like that, squatting 716 doesnt mean much. 716/689/534 would give me a small meet PR total. I wish I had a few more weeks to let this heal.

I texted doc about this. He said I could test my DL a little & that I know the rules. This is what I am going to try tonight:

- I'll put my 3 ply briefs on and see how much weight it takes to hit depth easily. I am guessing mid 500s.

- I will pull some DLs. Assuming 3 plates doesnt feel bed, I am going to put gear on and pull 4 plates. Assuming that feels good, I have a plan to hit 2,012 on Saturday.

The meet plan, assuming tonight goes as expected:
Open squat in briefs only, maybe with knee wraps, at mid 500s or whatever feels good getting to depth tonight. 2nd attempt, I will put on my suit and do something like 678 for a 2nd attempt. 3rd will be 716. I think I can do this without any problems.

Bench I will open ~622 give or take 5.5 lbs depending on my body weight. I am trying to decide whether to jump right into my tightest shirt after this or not. I am leaning towards trying ~683 in it and deciding on the 3rd after seeing how the 2nd goes. This is the biggest question mark, as I have never touched and pressed over 645, but I know something in the 680s is possible. If I did press 683 and it wasnt too hard to lock out, I could attempt 705 on the 3rd attempt, but I am not planning on that. Say I wind up with 689 here.

DL, warm up to 4 plates and do the 4 plates suited. Go 463/535/606. If I get 716/689 with the 1st two lifts, 534 gets me a small PR and 606 gets me 2,012.

Mine was 100% RCA and 80% LAD.

I'm not really sure where it was right after and 8 weeks after, I'd have to pull the paperwork, but it was in the 30s I believe. In May 2018 I was 45% and then in September 2019 I was 59%. It's nothing you physically feel or would ever be able to guess the number without a 2D echo anyway.

A good buddy of mine, who still competes and had open heart with a defib put in, has ejection fraction in the 20s and it has never corrected. Doesn't slow him down too much really.

That's all good to know - thanks! I am glad your EF is so high now.

12/10

I put my tight briefs on and squatted 500 slightly below parallel with ease.

I put my squat suit on and pulled 405 with ease. I changed to my DL suit and pulled 405 again. I nearly fell backwards at the top. I guess I need more weight on the bar lol.

Doc and PT are very happy with my progress.


12/11

Chiro did more dry needle with electricity, followed by lots of ART. The bad hamstring now feels looser than the good one.


12/12

I saw the PT for more MAT. She got all the surrounding muscles around the hammy firing 100%. She also got the whole right side of my upper back firing very well again. She tested the injured hammy and it is still a bit sore, so she went easy on that one. The good news is that I am now not even using the injured muscle when I squat & DL. I only use it when my knee is turned inward and my foot is contorted weirdly. I am sure now that the reason this muscle tore is because the outer hamstrings that were supposed to be working during the time I injured it were shut off, so the injured muscle tried to take over all by itself, and obviously, it couldnt handle pulling 715. The PT seems unconcerned with how much I intend to squat now. woohoo! She is also going to show up to the meet early and work on the left side of my upper back for a half hour or so to make it even with the right side. This is awesome of her.

My plan now is to warm up squat up to 5xx in briefs, then put the suit on and open with 650, then 716, then something like 750 if the 716 goes well. I think it will.

Bench, I am going to open with ~617 - 628, then go right to the tight shirt for 683 - 689. If I get that, I will probably try for 705.

DL, I plan to warm up to 495. Assuming that goes well, and I think it will, I'll go something like 551/612/650.

750/705/650 gets me over 2100, which would be cool. 2/3 on each lift gets me about 2012, which would beat the American record for my age/weight.

I think I am going to be about 200 lbs short of where I would have been before this injury, but I feel like I should be able to at least set a big PR, one or two American records and put up a total I would have been proud of prior to gaining all this weight. Putting on this weight is not a going to be total loss.

I am also looking forward to eating less, losing weight and feeling better beginning Sunday.

12/14

meet day

I woke up feeling like **** with a congested feeling in my nose, mouth and throat. Yuck. I couldnt stop sneezing and couldnt eat much. I did manage to get fairly well hydrated at least. I lowered my opener squat from 650 to 611 just because I was worried about getting light headed due to the congestion. I ended up being fine.

My PT showed up before I lifted and worked on me, then after squats she did more work on me. This helped for sure.

I went 3/3 on squats with 611/666/716 (5.5 lb meet PR). Nothing felt difficult.




I went 1/3 on bench press, getting 622 (APF American record and the first time a 50+ year old Minnesotan has benched 600+ in a sanctioned meet) and missing 683 and 694.


The 683 took forever to get close to my chest. I had the bar in great position about a half inch from my chest, then I ran out of air. Dammit. I would have smoked 689. This attempt took a lot out of me. The gal doing the video messed it up.

The 694 attempt got to my chest, but right as I touched I got a sharp pain in my left arm, plus my back and side cramped up. bleh. Video not worth watching.

I DLed 584 fine, then attempted 628 (which would normally be a warmup). The 628 got out in front of me. Rather than risk harming the hamstring trying to fight this weight, I let go and skipped my 3rd DL attempt.


A 1,923 total was great considering the circumstances, but it was almost 400 lbs short of my ultimate goal prior to the injury. Sigh.

I took 5th place. 100 lbs more and I would have had 3rd. If I had chosen my 2nd bench press number better I think I would have got 3rd. 683 was a little too light for that shirt. Once I wasted all my energy on trying to touch 683, I had little chance of getting my 3rd.

I would have needed about 2275 to win this meet. If I had remained healthy instead of tearing the hamstring, based on the attempts I had planned, 4/9 would have given me 3rd place and 8/9 would have won it.

New goals:
- lose weight. I was 268.4 Sunday and 264.0 today. I want to lose about 20 lbs in the next month or so. I will probably compete at APF nationals at 242.

- not be injured for nationals.

- if I do compete at 242, beat Mike Taylor. He took 2nd in this last meet with ~2105 @ 242. He'll be 58 and I'll be 55 at nationals. For the individual weight class placings, there is no age or body weight coefficient. 55 - 59 @ 242, only the total will count. This guy was called "the greatest masters lifter in the world" by the meet director at my last meet. When I was talking to Mike, telling him I planned to drop weight and possibly lift at nationals, he asked how old I'd be. "55". He knew that he and I would be in the same division, so he said "sorry". bastard, lol. I have some numbers in mind if I am 242 at that meet. I think if I go 7/9 or better, I can beat him with these numbers.

- 9/9 at nationals might be 2,204, which would be the biggest total by a 50+ year old 242 ever. The top of this list is impressive: Charles Baily - 2,193.6; Mike Taylor - 2,185; Louie Simmons - 2,075. My thought is I have a shot with numbers something like 838/650/716.

- Mike's ~2105 at this last meet is the biggest total ever for a 55+ year old at 242. Openpowerlifting.com says the next biggest is Daniel Varela, 59 years old, totaled 2010 at 242. I know I can beat 2,010 and I have a good shot at 2,105+ in April if I am not injured too badly, so #1 at 55+ 242 is a secondary goal (to 2,204) and #2 55+ 242 (2,010+) would be a consolation prize.

Time to rehab the hammy back to 100% and get to work on losing weight and maintaining muscle/strength.

Good luck with the rehabbing.

What changes (if any) do you make to your training while losing weight?

Really great meet! Excited for your head to head clash with Mike at nationals, .

Great job at the meet! Glad your recovery is going well. Sounds like you'll be set to take on Mike at nationals.

Nice TR and good luck on the training for the next meet, you can do it!

Thanks!

Nothing significant probably, but I might add in more intensity/cardio type stuff at the end of workouts to get the heart pumping. My goal numbers will need to be lowered a bit. Right now I am thinking s 838, b 650, DL 716.

Thanks!

I am too, as long as I dont tear another hamstring or something.

If I feel good about being able to compete with him at that point I will definitely try to be under 242 for the weigh in. If I have something limiting me, I might weigh in a little heavier, but I do not want to stay near 265 anymore. I'm ~261.5 now and I am already sleeping a little better. I dont think I will ever weigh in over 255 for a meet again. I think walking around at 240 or 245 is probably best for me in the long run.

Thanks! That is plan A.

Thanks!!

12/22

bench press
95x10
135x10
185x5
225x3
275x2
315x1

old Rage X shirt, size 54. I probably weighed 240 the last time I had this shirt on. The arms are way too small for me now. It wasnt fun.
3 board press
455x5
495x5
545x1
My arms had enough of that ****.

raw
3 boards
315x3
365x3x2
right SI was flaring up, so I stopped.

seated cable rows
250x15
290x12
320x10

face pulls
2 sets

I was planning to squat last Monday, but the **** hit the fan with work, so I skipped the gym. Then Christmas prevented speed bench day.

12/27
DL (conventional)
225x5
315x3
405x2

suit
495x1

My right lower oblique area felt bad every set. I figured it might feel better with the suit on, but it didnt, so I stopped. It hurt pretty bad. Walking made it worse. Squatting actually didnt while I squatted 1 plate, but it hurt worse after the set of 5 squats, so I stopped that too.

I did some standing hamstring curls and a wrist exercise to work my forearm extensors.

Later on, I had the DMS on my obliques around the area that hurt, and it didnt feel like anything was improving. That led me to wonder if the source of the pain was from a trigger point somewhere else. yup. I looked it up. The iliocostalis thoracis, an obscure back muscle, has a significant know/trigger point. Mrs Cha worked it over for a while with the DMS and then put some Cryofreeze on it. That made the oblique pain about 75% better. I had something similar happen a while ago, but it wasnt quite as bad last time as this time was.

I saw meet results from my last meet. When I said on 12/17 that 100 lbs more would have given me 3rd place in that meet, it was actually only 77 lbs. One more bench press and I would have for sure got a good enough DL to get enough for 3rd. Sigh.


12/29

iliocostalis thoracis is not 100%, but its good enough to bench.

bench press
135x10
185x5
225x3
275x2
315x1
365x1

blue 3 ply SDP
3 boards
585x1
635x1
This shirt is made of a stretchier material than my black shirts. That's why I get more out of my tight black SDP than this shirt.

I picked up a cheap, used size 56 Rage X two ply shirt. I figured this would be a good shirt for secondary work. It seems to be just what I was after. Its very loose in the arms, but the chest is perfect for doing secondary work.
3 boards
455x3, 3
475x3
495x3
SI issue flared up a little, so I stopped


seated cable rows
200x15
240x12
280x8

PNF D2 flexion
2 sets

face pulls
2 sets

a bunch of band tricep pushdowns