EMS Max Strength Journal

Yes, both FAI and the labral tear were diagnosed by the MRI and MR Hip Arthrogram. I have both soft cartilage torn and some deep articular cartilage torn as well. It was caused by the bone spur that’s on my acetabulum (CAM impingement). FAI is a hard condition to diagnose and initally after 3 X-Rays, a CT scan, and the first MRI they still couldn’t recognize that I had FAI until I switched doctors/imaging centers.

I have been studying pain science and neuroscience for the last 10 months. I got in to it through my own hip pain issue, and being unhappy with the explanations given for how massage therapy works.

Pain is complex. Tissue damage will not necessarily result in pain and it is common for people to be walking around with “damaged” tissue and be completely pain free-http://www.ncbi.nlm.nih.gov/pubmed/21233405.

So in your case where pain is chronic, it is even less likely that pain is caused by the tears, as tissue damaged initially by the spur will have long since healed. It’s possible you have some mechanical pain-tension in a nerve. The signals that nerve sends may be interpreted as a threat by the brain. Pain is the brains protective response.

Give this a try and see if it helps:
Experimenting with kinesiotape may also help.

If the bone spur is not physically blocking your hip flexion, only the pain, surgery may be unnecessary. Many physios, doctors and surgeons do not properly understand pain. If you let me know where you live, I may be able to point you in the direction of a physio who does and can advise on the best course of action.


Many thanks for your posted suggestion, I’m open to try anything as I still have 5 weeks until my surgery. Check your PM inbox.

Thursday, 6.6.13
HRV - 87.1, HR - 66.8

A1). OH Seated Half Press 2211 - 5 x 6 95, 105, 115, 135, 145
A2). Prone Med Grip Pullup 40X0 - 5 x 6, BW
B1). DB NG Chest Press 2121 - 4 x 10, 45’s
B2). BO Lateral Raise 3010 - 4 x 10, 15’s
C1). Incline DB Curl 3010 - 4 x 8, 20’s
C2). Supinated French Press - 4 x 12, 30lb bar
D1). Shoulder Ext Rotation 5020 - 3 x 10
D2). Prone Wrist Ext 1010 - 3 x 15

Shoulder felt a little bit weird with the seated half press today…

Friday, 6.7.13
HRV - 80.0, RHR - 66.8
Bike Sprints - 2 x 20sec, 2 x 10sec
Prone SL Leg Curl 3010 - 10, 5, 5, 5. 45-30lbs
SL Leg Press - 2 x 15, 150lbs

Speedcoach Lv1
Quads - 55/49
Hamstrings - 45/34
Glutes - 56/44

Was planning on training tomorrow, but with how my body feels and the HRV numbers, I think it’s best if I take the weekend off. I’ll find out soon whether or not it was smart to ignore the huge drop in HRV readings this week. I would definitely agree that the numbers this week are very similar with how I feel. What I am thankful for is to still have the ability to train my lowerbody hard even with FAI and there is still ways to improve at the sport of Olympic during this injury period.

4 Weeks until Surgery
Monday, 6.10.13
HRV - 92, RHR - 57.8

Bulgarian SS from Deficit - 3 x 10, 60’s
Prone SL Leg Curl w/ foot IR 3020 - 10, 5, 5, 5 45-60lbs
Seated SL Leg Curl w/ foot ER 1010 - 4 x 6, 40lbs
Hip Abduction - 2 x 15

Speedcoach lv1
Quads - 56/51
Hamstrings - 51/36
Glutes - 50/38

HRV and RHR somewhat returned to normal this weekend after taking two days off. On Saturday it was 84/67, Sunday it was 94/60. For those interested, I’ve attached a picture of what my HRV looked like this past week. If you’ve paid attention to the numbers, they were really high 2 weeks ago during my vacation and were very low last week because of how hard I trained. The numbers are slowly rising back up after a restful weekend. Sometimes I get skeptical of using HRV, but last week the numbers well represented how I felt those days. Take a look: HRV 6.9.13.jpg

Hey Kyle,

I know HRV cam seem a little bit like voodoo at first, but it really becomes interesting after a few months of readings are in the bank. Once you have more days of readings, you will find what stresses your body appropriately and what stresses it inappropriately. I remember Charlie’s advice regarding Omega Wave readings was to “do what you want to do.” Then you can go back and look at how the work affected your readings, compare it with how you felt, and you should be able to start making adjustments from there.

Also, with regard to taking days off to wait for recovery to occur- over the past six months of readings with one of my athletes, it is clear that tempo work speeds recovery noticeably more than passive rest does, so active recovery is something you may want to incorporate more of between heavy workouts, as it will likely allow you to get more high intensity sessions in over the long run.

I’m certainly starting to see the benefits of HRV now that I’ve found exercises that will allow me to train hard around injury. I also think that switching from the standing measurement to lying measurement helped give me a more consistent reading. I’m trying to set up somewhat of a HI-Low approach with my training right now by doing somewhat lighter upperbody+EMS active recovery days after heavy lowerbody days. It’s amazing to see your readings and how tempo work is spot on with Charlie’s recommendations.

Tuesday, 6.11.13
HRV - 85.4, RHR - 63.9
A1). Single Arm braced DB OH Press 40X0 - 5 x 8 - 25, 25, 30, 35, 40lbs
A2). CG Chin-ups 40X0- 5 x 6 - BW, BW+10, BW+15, BW+20, BW+25lbs
B1). NG Flat DB Press 2121- 4x10, 40, 40, 45, 50
B2). BO Lateral Raise 1010 - 4 x 8-10, 15-20lb DBs
C1). Incline DB Curl 3010 - 4x8, 25’s
C2). OH Tricep EZ bar ext 3010 - 4 x 12, 30-50lbs
D1). DB Ext rotation 5020 - 4 x 10-12, 5-10lbs
D2). Prone wrist ext 1010 - 4 x 15, 30lbs

EMS Active recovery - 20min on each muscle group

My glutes were a bit sore from Monday, could have been slight pad placement switch I used on the glute muscles. I finally got a chance to do EMS active recovery and felt better immediately after using it. The single arm braced DB OH press is a recommendation taken from Poliquin’s book on balancing OH strength and I’m quickly noticing improvements. Last week, I could barely do 40lbs five times with my left arm and this week I did it with no problem. He says that I should be able to handle 80lb DBs for 8 reps based on how much I can bench, I’m far from that.

Wednesday, 6.12.13
HRV - 97.1, RHR - 59.5
Bike Sprints - 2 x 20sec, 2 x 10sec
Prone SL LC 3010 - 10, 5, 5, 5. 45, 55, 50, 40, 40
DB RDL - 3 x 8, 85’s
SL Leg Press - 2 x 15, 150

Speedcoach lv2
Quads -62/52
Hamstrings - 51/36
Glutes - 59/42

Ditching the bike sprints since I don’t like the way they make my hip feel.

Thursday, 6.13.13
HRV - 85.6, RHR - 65.0
A1)Single Arm Braced DB OH Press 40X0 - 5 x 7, 25, 30, 35, 40, 45
A2)Close Grip Chin-up 40X0 - 5 x 7 BW+ 10-25lbs
B1)NG Flat DB Press 2121 - 4 x 10, 45-50’s
B2)BO Reverse Fly 1010 - 4 x 10, 10’s
C1)Incline DB Curl 3010 - 4 x 8, 20’s
C2)OH Prone French Press 3010 - 4 x 10, 40lbs
D1)Shoulder Ext Rotation 5020 - 4 x 10, 5-10lbs
D2)Prone Wrist ext 1010 - 4 x 15, 20lbs

EMS Active Recovery - 20min on all muscle groups.

Good day today, I’m going to switch a lot of the assistance work up next week.

Friday, 6.14.13
HRV - 93.2, RHR - 60.5
Bulgarian SS - 3x10, 65’s
Prone SL Leg Curl 3020 - 10, 5, 5, 5
Seated SL Leg Curl 20X0 - 4x6, 50

3 Weeks until Surgery, Monday, 6.17.13
Bulgarian SS - 5x6, 60-75lb DBs
DB RDL - 3x8, 75’s
Hi Box Step-up 2020 - 3x10, 25lb DB’s
Prone SL Leg Curl 3030 - 3x6

  • Top half leg curls - 1 set to failure
    Hip Abduction - 2 x 20

Speedcoach lv2
Quads - 60/52
Hamstrings - 34/28
Glutes - 50/40

I used a different position for EMS hamstrings. I’ve always lied down pronated, but yesterday I lied down supinated with a pillow underneath my knees (Cedric Unholz recommendation) and felt a much better/even contraction between my left and right hamstrings. I also hate laying down pronated and still only do this when I’m stimming the glutes.

Tuesday, 6.18.13
HRV - 109.2, RHR - 44.6

A1). Single Arm Braced DB OHP 40X0 - 5x7, 30, 40, 45, 55, 45
A2). Prone Pullups 40X0- 5x7, BW
B1). Incline DB Press 3020 - 3x10, 45’s
B2). Lean Away Lateral Raise 2020 - 3x10, 15lb DB
C1). Prone Incline Hammer Curl 1010 - 3 x 15, 25’s
C2). DB JM Press 4020 - 3x10, 25’s
D1). Shoulder Ext Rotation 5020 - 3x10, 5lbs
D2). Prone Wrist Curl 1010 - 3x10, 30lbs

I woke up a bit earlier than usual today and wound up having an extremely high HRV/RHR this morning. It was so much higher than normal that I even redid the test and wound up being a 110 HRV. I remember the last time something similar to this happened, I was sick two days later.

Wednesday, 6.19.13
No HRV rating - battery is dead in the HRM

Bulgarian SS - 5x6, 75’s
SL Leg Curl 3031 - 4x6
-Top half reps - 1 set to failure
SL Leg Ext 30X0 - 4x10, last set to failure

Speedcoach lv3
Quads - 60/52
Hamstrings - 35/28
Glutes - 50/40

The extremely high HRV reading yesterday was probably not correct since the batteries were close to dying at that time. EMS session went well and will try to get 3 sessions in this week. I’m also 21 days away from getting surgery.

Thursday, 6.20.13
Still no HRV reading, bought a new battery today…

A1). Single Arm Braced DB OHP 40X0 - 5x6. 30, 40, 50, 60 (fail, only got 3), 45
A2). Prone Fat Grip Pullup 40X0 - 5x6, BW
B1). Incline DB Press 4020 - 3x10, 40’s
B2). Lean Away Lateral Raise 2120 - 3x10, 15lb DB
C1). Prone Incline Hammer Curl 1011 - 3x10, 25’s
C2). DB JM Press 4010 - 3x10, 25’s
D1). DB Shoulder Ext rotation 5020 - 3x10
D2). DB Wrist Ext 1010 - 3x10

EMS Active Recovery: 25min all muscle groups

I’m far from the “poliquin” standard on the single arm DB OHP but have come a long way. His book says I needed to rep out 8 reps with an 80lb DB to meet the requirements in relation to my bench press. I’ve still made a lot of progress. The first week I tried these, I could barely rep out 40lbs for 3 on my left arm and now I’m doing 60’s for 3 equally on both sides. My right side has always been stronger and for once my strength is equal.

Friday, 6.21.13
HRV - 94.5, RHR - 58.4

Bulgarian SS 30X0 - 4x6. 55, 65, 75, 80
Prone SL Leg Curl 3030 - 4x6, 40lbs
-top half ROM set to failure
Med. Box Step-up 2010 - 4x10, 25lb DBs
Seated SL Leg Curl 3021 - 4x6

Speedcoach lv3
Quads - 60/52
Hamstrings - 38/31
Glutes - 53/43

Great week of training this week! I still dream of lifting on the platform every damn day, but this single leg work and max strength EMS is doing a good job of keeping me sane. The structural balance work is also paying off, my strength between left and right sides is a lot more equal than its ever been. Not that this has ever been a huge goal, but something to work on during an injury period like this.

I see you have high hrv numbers.

What does Joel’s book say about this? Does he say anywhere that having high HRV numbers can be a bad thing in the long term?

Haven’t finish the book - can’t answer that question. He does provide a graph that list hrv X Aerobic fitness X Type of athletes

For example:
hrv 90+ = Very high aerobic fitness = endurance athlete

hrv 60-70 = fair = strength power sports

I played around with it today my hrv was low 67.7.

Interesting… I’ve always had awful aerobic fitness. Growing up, I always came in last in every aerobic fitness test they every put us through. Even fat offensive lineman could beat me in a mile run in high school. It could be the training that I’m doing now, which is more bodybuilding/high rep stuff.

Glad to hear you’ve finally got your HRV set-up working, it took a while. Let me know what you think of the book when you finish it.

It would be great if you could take a very easy week or ten days to create a decent HRV baseline. This will help in the medium to longer term.