Wednesday, 5.15.13
HRV - 91.5, RHR - 60.6
Bulgarian Split Squat - 4 x 10, 45’s
DB RDL - 3 x 12, 60’s
ISO Lunge - 1 x 60sec
Speedcoach lv2
Quads - 52
Hamstrings - 39
Glutes - 52
My tolerance is becoming a lot stronger since I started the max strength EMS work. Good thing is that I know I’m still far away from maxing out the machine…
Thursday, 5.16.13
HRV - 86.0, RHR - 66.6
Bench - 205 x 10, 185 x 10, 185 x 7+3 myo reps
NG pullups - 3 x 5 (1-0-3-0)
BB work - 20min
EMS active recovery - quads only for 20min
Friday, 5.17.13
HRV - 88.6, RHR - 63.6
Front Rack BB Rev Lunge - 2 x 6 (wanted to try these out and didn’t like them.
DB Bulgarian Split Squat - 4 x 8, 60’s
DB RDL - 3 x 10 - 60, 65, 70
Speedcoach lv2
Quads - 53
Hamstrings -45
Glutes - 59
My hip is still feeling strong doing the SL work. I’ve been trying to find different/better exercises that Bulgarian SS, but I’ve found the best in my situation right now. I’m going to unload on everything next week, and maybe get 1-2 MaxS EMS sessions in next week. Monday is when I meet with the surgeon for the first time, I’m hoping I hear the news that I want to hear.
Week 4, Monday, 5.20.13
HRV - 99.7, RHR - 58.7
I may train later today and edit this post but I wanted to update my visit with the surgeon today. He’s a very well respected surgeon. It was overall an encouraging visit, however it won’t be until July 11th until I finally have the surgery (8 weeks). He told me I have a good chance of coming back to Olympic weightlifting, but my recovery time depends on how much hard articular labral cartilage I have torn. He can repair the softer/more superficial cartilage pretty easily, but he’ll have to do a microfracture procedure where he inserts cadaever cells into the socket to repair the deep tissue. The more deep cartilage I have torn, the longer I have to spend on crutches. I have to stay on crutches for at least 2 weeks minimum but it could be 6 weeks depending on if he has to do the microfracture procedure. Full rehab will take 3-4 months which will mean it will be at least by October/November before I can start training hard again if everything goes well. Finally, I asked him if I have avascular necrosis and he’s told me that there’s a very good chance that I do not have it.
I really have to be careful with my training now to make sure that I don’t irritate any more deep cartilage. He didn’t tell me to stop doing any activity so I will keep doing the single leg work as long as there’s zero pain. I’m going to continue doing a lot of upperbody Poliquin style bodybuilding work during this time, especially heavy benching. EMS Max strength will also continue to be a good friend of mine over these next 6-7 months.
As far as my HRV numbers this morning, it was a lot higher than it usually is. I don’t know if it was because I woke up 3hrs earlier than normal, well rested myself this weekend, or what.
Tuesday, 5.21.13
HRV - 94.8, RHR - 58.1
Bench - 3 x 5 w/ 185 (easy this week)
Incline Hammer Press 4021 - 3 x 12, 35lbs
Arnold Press - 4021 - 3 x 10, 15lb DBs
Butterfly Lateral Raise machine - 4022 - 3 x 8, 50lbs
Seated French Press machine 4021 - 3 x 12, 40lbs
Wednesday, 5.22.13
HRV - 102.6, RHR - 53.8
Bulgarian SS - 4 x 6, 65’s
DB RDL - 3 x 10, 45’s
SL Leg Press - 40X1 - 3 x 12
SL Leg Ext - 4021 - 2 x 10
Speedcoach lv2
Quads - 27/19 (27 on VL, 19 on VMO), seated straight leg position
Hamstrings - 39/31 (left/right)
Glutes- 56/41 (left/right)
Thursday, 5.23.13
HRV - 81, RHR - 64.8
Pullups - 3 x 5 +10lbs
Wide Grip Lat PD 4021 - 4 x 10
Seated Hammer Row 4021 -4 x 10
Incline DB curl 2020 - 4 x 10
EMS Active Recovery mode
I have no idea why my HRV skyrocketed into the 100’s Wednesday. The only change that I’ve recently had in my daily life is that I added L-Glycine before bed lately. My other guess is that it could be that the pollen count has been lower than usual which means less inflammation to what I’m allergic to. As of today, my HRV dropped down over 20 points and I’ve been sneezing all day along with the pollen levels raising considerably. I think there’s a correlation.
With the EMS yesterday, I didn’t have access to put my feet into the leg extension machine while doing the max contractions and I wasn’t able to even use half the mA with the seated straight leg position. It was also much more painful. I’m going to experiment with different pad placements to see if I can make a positive change.
Friday, 5.24.13
HRV - 93, RHR - 59.4
Bulgarian SS - 4x10, 60’s
Prone SL Leg Curl 40X0, 4x8
Lying hip abduction - 5050 2x15
Week 5
Vacation Week, Friday was the only day that I trained.
Friday, 5.31.13
89.7 62.8
Bulgarian SS - 3x10, 60’s
Prone SL Leg Curl 40X0, 4x8, 30-45lbs
Lying hip abduction - 5050 2x15
5 Weeks until Surgery
Monday 6.3.13
HRV - 97.6 RHR - 56.5
Max Effort Spin Bike Sprints - 3x20sec, 2x10sec, 4-5min rest
Prone SL Leg Curl (foot turned Inward) 40X0 - 10, 5, 5, 5. 30-45lbs
Seated SL Leg Curl (foot turned Out) 40X0 - 4x6, 50lbs
SL Leg Press 2020 - 3x15, 130lbs
Speedcoach lv1
Quads - 54/48
Hamstrings - 39/30
Glutes - 53/43
Wasn’t able to train during vacation and was afraid that my EMS unit wouldn’t pass through security at the airport so I didn’t bring it. I tried out some bike sprints and did feel some irritation in the hip so I’ll have to discard them. I loved doing them, easy to get lactate buildup but not worth damaging any soft tissue over it. If I do them again, I will have to have less hip flexion in the movement. With the EMS session today, I used contact gel for the first time and felt much strong contractions and less of a pin/needles feeling. Regarding HRV/RHR during my vacation, the numbers stayed real high up in the 97/55 range.
Tuesday, 6.4.13
HRV - 89, RHR - 69.8
A1). Single Arm DB OH Press 40X0 -5 x 8, 20, 40 (fail), 30, 30, 30
A2). CG Chin-up 40X0 - 5 x 6, BW
B1). Flat NG DB Bench 2020 - 4 x 10, 30-35’s
B2). BO Lateral Raise 2020 - 4 x 8, 15’s
C1). Incline DB Curl 3010 - 4 x 8, 15’s
C2). Supinated EZ Bar French Press - 4 x 12, 30lb bar
D1). Shoulder Ext Rotation 5020 - 3 x 10, 5lbs
D2). Prone Wrist Curl - 1010 - 3 x 15, 20lb BB
EMS Active Recovery - 20min quads only
After reading Charles Poliquin’s updated Poliquin Principles book, I decided to give his structural balance in the shoulders advice a try. With the Single Arm OH DB Press I was much stronger with my right side than my left. I think it will be important in getting my shoulders bulletproof before going back into weightlifting.
Wednesday, 6.5.13
HRV - 84.5, RHR - 69.8
Bulgarian SS - 3 x 10, 60’s
Prone SL Leg Curl 3020 - 10, 5, 5, 5 30-40lbs
DB RDL 2020 - 45’s x 10, 60’s x 8, 75’s x 8
Hip Abd 5050 - 2 x 15
I realize my HRV numbers are going down drastically and it’s recommending me to take a complete rest day but I’m going to ignore it and see how it and my body responds. I was a bit sore today but felt fine mentally. I may do an EMS session later today depending on how occupied I get, I’ll edit this post if I do.
FYI - ipod touch Gen 2 won’t work because it’s ios is 4.2 not 4.3.
Damn, one of the reasons im getting sick of apple. You gonna get the next version up then?
I have 2 options - get a refund or pay more for a updated ios.
Why don’t you just get a refund and get the Itouch 3? I’m sure you could probably get a cheap version of it as well off ebay.
I had to fight to get a refund because his ebay ad was misleading. He says the 3rd gen 32gb will run the app - cost would be $105.
Is pain the main reason you are going down the surgical route?
My apologies for giving you the wrong advice… I don’t know of any other way around it besides getting a cheap 3rd gen 32gb off ebay.
Yes, pain and the hip impingement affects the way I perform. I can’t even flex my hip 30 degrees without having to externally rotate it to get to 90 degrees. I’ve had symptoms of FAI for 5 years but ever since I started ATG squatting, things really got worse and haven’t been able to lift without pain in 12 months.
Joel says 2nd gen should work but won’t have Bluetooth access.
You still gonna get the 5th gen then? I don’t know how much better bluetooth is since I bought my device before the bluetooth strap came out. Probably the only convenience is that you don’t have to use the ECG receiver in the headphone jack.
Since the 2nd gen has already been shipped I will see if I’m able to download the app - if not ill order 3rd gen. I would buy an iphone 5 before paying for ipod 5th gen.
Which mobile devices are compatible with ithlete?
Apple Requires iOS 4.3 and above i.e. iPhone 3GS, 4, 4S, 5 / iPod touch 3, 4, 5 / All models of iPad
I have doubts that Bioforce will work with a 2nd gen touch because both use the same system, etc.
Was FAI dignosed from the MRI, or just the labral tear?