New start, new log.

[Stephen Smith]

Okay, haven't posted in a couple months because I've just been doing Wendler 5/3/1 so doing mostly the same thing week in and week out, not much to post and I'm already tracking it on paper. Decided to do a Crossfit Total/Powerlifting total Saturday, though, so I thought I'd post my results and my injury status.

First, the good: Squat: 335#, Press 170#, Deadlift 405#, so new CFT record of 910#@

Then, the bad: Decided to do Bench too, so I could have a powerlifting total. 245# successfully lifted, tried 255# and tore the front deltoid in my right shoulder. I don't think it's terrible, but went to urgent care to be safe, Doc checked me out and said it doesn't appear to be a complete tear, but I have to lay off for a week and visit my primary care physician and get reevaluated. 2 days later it feels a lot better, I can use my arm but definitely injured, and I'm not going to try pushing anything until I get the all clear from the doc. We'll see how things go, but this may put a damper on my participating in the PL competition in July if I end up having to do any sort of rehab.

[Patrick Haskell]

Ugh. That sucks, but I've heard some say you're not a real powerlifter until you get a powerlifting injury. Those are decent numbers. That 1000# PL total was right there. 5-3-1 is clearly treating you well. No harm in backing off the presses for a while and keeping on with the rest of it. I'd expect 5-3-1 would be a good rehab route, too, since you're working at well sub-maximal weights. Good luck.

[Stephen Smith]

Ok, time to resurrect my log, now that I'm back to lifting again. Rereading my last post, I was confused, since it was my LEFT shoulder I injured, and it ended up being a complete detachment of my pectoral tendons, which took me out of the game for a while.

I had surgery in July of last year, everything went back together like it was supposed to, and was told to wait 6 months before putting substantial weight on the bar for benching. I went with light work/mobility/conditioning the rest of last year, ran a couple of 5K's, and started back on 5/3/1 in January, with ludicrously light weights to ensure that I give my joints and connective tissue the opportunity to keep up with my muscular strength gains.

I'm about to wrap up my 4th cycle next week, and things are going well with the too-light approach. I'm currently working from posited true maxxes (Based on a guestimate made in January, then adding 5#/10# per cycle per 5/3/1) of Press 150#, Deadlift 315#, Bench 175# and Squat 275#, but I'm hitting 8-9 reps on the last set of 1's day for Squat and Deadlift, and 12+ for Press and Bench. I'm not going to retest them though, just gonna keep adding 5#/10# per cycle and enjoy the gains while they last.

[Stephen Smith]

Monday 5/5/14 - 5/3/1, 1's week, press: 8x130# (starting to see diminishing returns here, approaching a real limit, 5# jump a lot more noticable now); accessory work. Conditioning: Farmer's carries.

Tuesday 5/6/14 - 5/3/1, 1's week, deadlift: 8x270# (still a good margin to real limit, had a few left in the tank but didn't want to let form deteriorate); accessory work. No conditioning, tired.

Wednesday 5/7/14 - rest day.

[Stephen Smith]

I guess I should lay out what I’m using for assistance, to make sure I keep track when I decide to move things around with the assistance work. I won’t worry about logging the assistance work weights, just a note if I skimp on the assistance for some reason, like if I’m sick, short on time or just beat down.

Press day: 1-arm dumbbell press for my primary assistance, then weighted pull-ups, shrugs and curls.
Deadlift day: Front squats for primary assistance, then Kroc rows and core work (back extensions, sit-ups, toes to bar and planks, mixed up however I feel for the day).
Bench day: Boring but big bench for primary assistance, then pullovers, weighted dips and triceps extensions.
Squat day: Boring but big squats for primary assistance, then leg curls and core work (same as deadlift day).
Conditioning is generally 2-3 days a week, after normal workout. I’ll do farmer’s walks, waiter carries, sprints or 400m intervals with 2 minute rests. I also walk around 2-3 miles a day walking my dogs (with a little running thrown in on the walks), and occasionally will do a real LSD run if I leave the older, slow dog at home.

[Stephen Smith]

Thursday 5/8/14 - 1's bench day, 12x150#. Wife called and I had to leave early, so no assistance work or conditioning.
Friday 5/9/14 - 1's squat day, 8x240#, normal assistance work. Coditioning- 1-arm waiter carry 50#, 5x.

[Richard Macaulay]

Hey Stephen

Really sorry to hear about your injuries. Way to come back strong and impressive patience not to rush back to heavy lifts (wish I was that patient).

Richard

[Stephen Smith]

Thanks, Richard. The patience is something I HAD to cultivate, since I have a serious competitive streak and little regard for my physical well-being when I get going, and I'm too old for that to be a sustainable lifestyle anymore.

Anyway, deload week this week, M/T/Th/F for press/deadlift/bench/squat, 5 reps for all assistance exercises, and conditioning was farmer's carries and waiter's carries on M/Th, sprints on T/F.

[Stephen Smith]

Monday 5-19-14 - 5/3/1 - 5's week, Press: 12x120#, accessory work. Conditioning: BB waiter carries, DB farmer carries.

[Stephen Smith]

Tuesday 5/20/14 - 5/3/1 - 5's week, deadlift: 11x250#, accessory work. No conditioning, had to cut short to get home in time for dinner with wife.