2008-2009 Off Season Training

[Chefgordie]

SETBACK!!!

In my maximum efforts for getting bigger, better, faster, stronger in the off season I managed to herniate two lumbar disks! (I also learned I'm the largest possible person that can fit in a closed MRI, talk about 5lbs of baloney in a 1lb bag!) The resulting sciatic pain is just plain crippling. Have appointment with the chief of spinal neurology at Johns Hopkins next week to discuss options.

As of now training is out and Southern MD is looking bleak. Hoping to have my first real full season this year one can imagine my frustration.

Doc said one of the herniations was significant. Has anyone else dealt with this? I'm guessing surgery is the last option. Yes Frank, I tried rubbing dirt on it.

I didn't want to start a new thread but looking at the vast and varied injuries here we could fill out an 08/09 Off Season Training Injuries thread.

[FrankH]

Yeah, dirt's no good for lower backs. Having had a herniated disc removed the old-fashioned way using a K-bar and some whiskey...

Actually, I had a lumbar laminectomy, L4-5. That's old technology though, and not recommended. It took me many years to get back to a reasonable facsimile of my former self. The surgery was in 1989, I started throwing in 2004 and I still have problems. Now the good news. Mike McLean is a thrower who had a minimally invasive surgery for a herniated disc, and was throwing a couple weeks later. (Probably also not recommended!)

His situation is almost certainly different than yours, but a diagnosis of disc herniation does not necessarily mean a prolonged recovery anymore. I'd recommend you talk to Mike. I haven't seen him on the board, but Adam probably has his e-mail addy.

Good luck, Gordy-- I know how miserable back trouble can be. Hang in there, brother.

P.S. After the surgery, I was told never to lift anything over 30 pounds, not to run or jog, and not to jump off of anything higher than a single step, ever again. I thought they might be right for a while there!

[Mike Wills]

Mike had something called disk nucloeoplasty. I think he said that he sat up the entire time and they used a thin probe that basically removed enough "jelly" to let the disk slip back into place. Two weeks later he was in Bridgeport throwing.

http://www.spineuniverse.com/displayarticle.php/article2133.html

[miked]

Here's the video from yesterday's workout. some cools stuff in there.

http://www.youtube.com/watch?v=k3Zl6f2QsDo

[chirolifter]

You guys are killin it. Cant wait to see you throw... Better depth on the FS... I like the KB work.!
Keep at it

Kill it,
Gene

[Chefgordie]

Thank you Frank. Hopefully if surgery is required it will be minimally invasive and be able to recover quickly. If that's the case I be around for most of the season. Mike thanks for the site! Very informative and useful to get a better grasp of the problem.

At least I can still train grip strength for a while... it's something.

[bjketchem]

sorry to hear you're all banged up Gordie. Hope you recover quickly.

[miked]

Our workout this past Tuesday. We are doing max effort tomorrow.

http://www.youtube.com/watch?v=qu4ammlok0c

[chirolifter]

Love the training hall- especially the wall mount..... lol
Just finished up with the Arnold classic. Our masters team took 2nd and 45yo 105+ Rick Bucinell set new records with 150k snatch and 190k cj...

Kill it,
Gene

[bjketchem]

Congrats to your team Gene! Did you have a chance to compete?

the wall mount...that is one of two running jokes in my wife's family...it wasnt the result of my father-in-law's hunting prowess..the other joke is the wall mount of a HUGE bison head....that is made of corduroy. my father-law is definitely not a hunter.

[chirolifter]

I did not compete. Its all HG this year... WORLDS................................................ Just Coaching this year, although I would like to do the American Masters in York- NOV, just depends how beat up I am after the throwing season... I have to go to San Fran in 2 weeks for Jr. Nationals. I have 3 kids going, 2 that should win and also make the Jr. World team going to Romania this year...
All this traveling does suck though, I do manage to train at some great places, I trained at Westside Barbell Fri... Met Louie Simmons- very knowledgable guy...

Kill it,
Gene

[bjketchem]

that is alot of traveling, but man that would be fun!

Isn't Westside awesome? I went out there about 5 years ago for a week and had the chance to spend alot of time with Louie. Smart man and has a ton of great stories. That was the best experience i have ever had athletically.

stay strong!

[heavysprout]

Had to take some time off....intercostal strain...friggin 'ouch!' but back at it and on track from Dunedin in three weeks:

Wednesday
Yoga - 75 minutes - a lot of hip opening moves 'woof!'

Thursday
10 min warm-up on recumbant bike
Deadlift 3x5
Shrugs 3x6
Bent Rows 3x5
Plate raises 3x4
Kettlebell swings 3x5

Friday
Incline bench 4x5
Push press 3x5
Hammer curls 4x5
Lat raises 3x8
Stone throw drills

Saturday
10 min warm-up on recumbant bike
Back Squat 2x5, 2x4, 1x3, 1x3 [this was the first time since my test' issues and hip injury that i have squatted over 200# (215) for multiple reps...not huge numbers but a HUGE step forward for me!!!!]
Leg sled 3x5
Neck raises 3x10
Roman chair 4x8
Leg presses 4x8
Med ball core work

20 days till Dunedin!!!

[heavysprout]

Sunday
5 min warm-up on recumbant bike

Pin pulls 2x4, 1x3, 1x3, 1x2 [first time hitting 275 in 2+ years since injuries etc....not monumental weight by most of you guys standards but significant progress for me!!!]
Deadlift 3x3
Shrugs 3x6
Heavy Rows 3x5
Kettlebell swings 3x5

15 min cardio on recumbant bike
stretching
hot tub
cold shower

SO tired of this friggin' rain.....day four and counting.....

[miked]

Sprout, you're doing some good work there brother. Keep it up and it will definitely contribute to throwing stuff farther.

Did you get the Old Abe patch I sent you? Got anymore of those HGA and MASA stickers?

[heavysprout]

Thanks man.
Not where I was in 2005-early 2006 but miles far and above what I could do 6-12+ months ago
OMG my legs were/are sore from the squats again.....but what a great feeling to be hitting heavy weights again.

Yes I did....sorry...I think I git it around the holidays and just stashed it away for sewing onto the sweatshirt...the kilt has run out of room.

Let me see where I stashed the stickers and shoot me PM with your addy again

[bjketchem]

congrats on the improvements Sprout! Keep up the good work brother.

[heavysprout]

Monday night

10 min on recumbant bike

Incline bench 2x5,1x5,1x5
Push press 2x5,2x5,1x3
Hammer curls 4x5
Plate raises 3x8
FreeMotion cable machine 5x3 (each arm solo)- mimics the motion of LWFD

PT stretches

[heavysprout]

I'm taking next two days off to climb and throw only...no weights.

Tuesday night

10 Minutes recumbant bike

Kettlebell squats 2x10 [warmup]
Back Squat 1x5,1x5,2x5
Front Squat 1x5,1x5,2x5
Seated Calf raises 3x15
Leg sled 2x8

10 min recumbant bike
stretch

[heavysprout]

Had two scares last night that today aren't as bad as I might have thought [after visiting doc]

1. felt a pull in my left rear rib - seems I strained the works around my floating ribs...nothing serious but it wont heal up right till I take time off after Dunedin

2. felt pain in right shoulder unloading after last rep of front squats - turns out its just a nice contusion on my coracoid process

Neither feels good but at least neither seems to be a reason to derail my trip to Dunedin.

.....now back to some ice therapy

[heavysprout]

Friday Morning

5 min warm-up on recumbant bike

Back Squat 1x5, 1x5, 1x5, 1x3, 1x3 [225...up 10# from last session ]
Heavy curls 5x5
Leg sled 3x5
Neck raises 3x8
Roman chair 4x8 - with 25# plate
Skullcrushers 4x5

Yoga stretches

Friday night

28 wfd spins
hammer winds

[Jeff Storey]

hey sprout, how's your rib strain feel after that? is it better?

[FrankH]

And Gordy-- how you doin, brother?

[chirolifter]

Looks good Sprout, keep it up!!! See ya in Dunedin.. I've been sick the last week n half. Haven't trained all week, lost 15 lbs... This really sucks... Oh well climb back up!!!! Not sure what shape I'll be in in Dunedin. Im just gonna have fun and throw shit!!!

Kill it,
Gene

[heavysprout]

Thanks fellas. A lot of the strength I have needed to push through and stay the course has come from the support I have received from my kilted brethren.

Jeff, it's more of an annoyance right now. Feels like someone is perpetually tugging on the floating rib.....only gets REALLY bad when I apply direct pressure to the area.

'Pain' is close to that of the intercostal bruising and strains I used to get playing DE....you work around it most of the season cause it aint gonna ease up till YOU do...hahaha. Hopefully my week off AFTER Dunedin will allow it some time to heal.

I feel for ya Gene. My progress has been great. But as I am able to take on more training, old injuries flair up (scar tissue under scap from KSW '04) and new ones (the ribs) rear their head. But progress is progress. Five months ago I couln't do more than squat the oly bar a few reps and limp my way to the showers in pain from my glute to my shins. Now I'm banging out a full workout, creeping my way back up towards 250# and then jumping onto the bike for cardio

Richmond '08 was just about getting back in the saddle, putting 21 up & 21 down and walking off the field under my own power without pain pills a plenty.

Dunedin is only mile marker one on the marathon that is my coming back to full competition & training but it will serve as a benchmark for the rest of the season.

Only one way but up

[heavysprout]

Sunday

Incline bench 2x5,1x5,1x5
Push press 2x5,2x5,1x3
Hammer curls 4x5
Plate raises 3x8
Heavy shrugs 4x5

Caber this afternoon

[heavysprout]

Monday morning

kettle bell wob throw (10')
5x25 each arm
5x35 each arm

Monday night

5 min warm-up on recumbant bike

Pin pulls 1x5, 1x3, 1x3, 1x3, 1x2 [305!!!]
Deadlift 3x3
Cleans 3x6

15 min cardio on recumbant bike
stretching
hot tub
cold shower

[heavysprout]

Tuesday morning

Stone work
- Step over drill x 5
- Standing reverse drill x 5
- Drop and pop drill x 5
- Center pivot drill x 5

[heavysprout]

Wednesday morning

hammer winds
15# x 10
22# x 5

Wednesday night
Climbing

[heavysprout]

Thursday morning

16# sheaf X 10

Thursday night

Incline bench 2x5,2x5
Push press 2x5,2x5
Hammer curls 4x5
Plate raises 3x8
Med ball work on roman chair

Friday
Off

Saturday

15 minutes on recumbant
sled dragging 6x50 yds
stone lift and carry