Monthly Archives: September 2014
Bumped the weight up on the paused SSB Squats and on the awful deadlift holds. This workout is HARD.
SSB Paused: 4×2@440lbs
Deads : 4×1@505lbs
All Accessories 3×8
-Goblet single leg box squat @ 50lbs
-GHR Hypers @ Grey Band
-Goblet Paused Band Abductions @ orange band and grey KB
-Trunk Rotations on GHR @ 10lbs
Everywhere you look these days, there’s another scheme at work.
“Get rich quick!”
“Lose 30 lbs in 30 days!!”
“New trick for six pack abs fast!”
Thing is, they’re all bullshit. Now, I know that’s a grand statement. Some things may have some efficacy here and there, but most don’t. You see it in the supplement industry, you see it in pharma, and you see it in rehab.
Whoa. Rehab? Yeah, I said it. Maybe not so much from the specialists, but this culture affects how people expect us to practice.
One of the most frequent questions I get is this: “I hurt X, how long will it take for me to be back lifting heavy?” The single act of hearing that question prompts quite possibly the least thought out response I can muster : “12-16 weeks”. Oftentimes, this may hurt the individual’s feelings. He or she knows I’m a physical therapist, and has heard people say how good I am at what I do. They come to me with stuff so destroyed I can barely wrap my head around it, have been told surgery is the only fix, and ask what I can do to get them back lifting. Here’s the rub: if you have a symptomatic serious injury, and a top notch surgeon says they need to go in there and fix it, I’d typically recommend you listen.
Otherwise, you’ll try all kinds of exercises, working around you injury, thinking it feels better a few weeks later until you try the movement that injured it in the first place, and BOOM, reinjury happens. Then you try something else. All that time could have been spent productively rehabilitating a post-operative repair and have you back in the game far sooner than expected. At this point, I’m sure some of you are thinking I’m a little angry and riled up tonight. Perhaps I am slightly, but I have a perfectly good reason.
At NBS, we have the luxury of amazing trainers and programming minds working hard to make sure the lifters and clients alike are receiving the best possible programming to achieve their goals. You will consistently hear people say “I have never done this, but I’m willing to give it a try.” They BELIEVE in the program and TRUST those at the helm that the process will work. They trust that all those reps, jumps, sore days and the like will add up to improved performance and better living through strength and fitness. It’s almost a no-brainer, and you see that same term bandied about by all those well known coaches across the internet. It’s a growing phenomenon. TRUST THE PROCESS.
Now, I really wish that we could make the same strides in regards to rehab. Nothing comes quickly when it comes to fixing you body. I can make some adjustments, stretch what’s tight, etc and provide rapid relief, but you have to continue to manage that tissue long term or it will go right back to what it was. It’s even more tedious after an operation, unfortunately. For 99.9% of the population which is not genetically elite, it will take time to heal, and then time to strengthen, and then time still before you’re back at it with the iron. Most post-operative reinjuries of repaired tissues happen 6-8 weeks after surgery. Why? Because that’s when things start feeling “normal” again, and people typically ignore their therapists and doctors and try to go back to daily activities at their previous rate. It just doesn’t work that way. You heal at a fairly fixed rate, and other than some exogenous hormones, there’s no way to speed it up. Listen to the timelines and stick to it. The PT will always progress you when they feel the time is right.
My main point with writing this is simple: TRUST THE PROCESS. Most physical therapists coming out of school today have a doctorate. It requires an intensive level of schooling to achieve, and I think that should garner a certain level of respect when we make recommendations to the progress of your rehabilitation. Now, some of us think differently than others, and may introduce certain exercises or activities earlier than others, but the bulk of the process remains the same: the tissue must heal before it can be strengthened. Once it can be strengthened, then one must take particular care to ease back into previous strength based activities or risk reinjuring tissue. Listen to your therapists. TRUST THE PROCESS. We are in the trenches with you trying to get you back up to speed. We want you to be able to compete again. Listen. Learn. Pass on. And once again:
TRUST THE PROCESS.
Stay strong my friends.
Taylor Weglicki, PT, DPT
Owner/Director of Strongman PT, PLLC
It seems as though everyone in America these days is just so busy. Always running from one place to another, constantly attached to some electronic device, at the beck and call of work, family, and friends. If little Johnny needs something, they jump right on it. If work sends them an email they answer it immediately. If their friends want to meet for drinks, they’re totally there. I’ve found myself in this same situation as well. So recently, I have decided to stop being busy and to start being productive.
What’s the difference? Being busy is just running around in circles. Being productive is moving forward in a straight line. Being busy is letting other people and things determine where you go and what you do. Being productive is deciding where you want to go and finding the people and things that fall in line with that goal.
We all have the same 24 hours a day, 168 hours a week. The saying “I don’t have time for that” is a lie. “I don’t find that to be a priority worth the investment of my time” is a more accurate statement. How well do you invest your time? What is your return on that investment? I see a lot of busy people going nowhere. They’re stuck in the same job they don’t like, getting fat, getting unhealthy, getting stressed. They keep doing the same things and expecting different results. They’re crazy.
The beauty of this life is you get to choose what you want to do and how you want to do it, most people are just too scared to accept it. Maybe it’s just easier to follow the crowd. Personally, I hate the crowd. Average just seems so incredibly boring, especially when you realize that it’s all a simple matter of choice. Someone told me the other day that we’re all just wired differently and I couldn’t agree more. But if you don’t like being busy and you’d like to make a change, rewire yourself and start getting productive.
So I have been MIA with my logs for about the past week. Interning in the collegiate setting and at NBS FITNESS is a balancing act I am working on.
Our workouts are the same as the previous week. Our main movements and supplementary movements do not change. Our main work is only increase by about 10-20 lbs depending on the lift.
Here is last weeks SSB Squats and Deads
A1:SSB 4×1 @ 480
A2:box jumps 4×3
A1:Block (mat) Deads: 3×1 @ 550
These were dl garbage as I was slow and my T spine was giving up.
A2:Leg press throws 3×3 @ 6 plates
GHR: 3×6 @ 25lbs
Wide stance Paused RDL: 3×6 @ 225lbs
Long strap rev. Hyp.: 3×6 @ 90lb
Landmines: 3×6 @ 35 lbs
Alright alright! WHAT A WEEKEND! As you know, this weekend was Memphis’s Strongest (wo)Man at NBS. We had a huge, competitive womens class which was really fun to battle with. In retrospect, there is a lot of things I wish I could go back and change, but that’s the point of competition time and time again.
First event was Axle Press @125. I think I ended on 12 reps. I tore my pec 2 weeks ago and have been letting it heal up a bit and tried to kinda keep this under control as I wasn’t sure what involvement it would play. Technically speaking, my leg drive was pretty shitty. I should really, really look into Olympic lifting coaching to get a handle on gravity. Next time 😉
Second event was yoke: I HATE me a yoke walk. I suck at it, and I always get done and feel shorter when Im done. Surprisingly, the weight felt alright. Im not sure if I have miscalculated the yoke I’ve been training on, but this felt 10x better than I thought it would. I still underestimated my start and got to swinging pretty good at the beginning.
Third event was car deadlift: 20 reps with a versa. I have never done this before and grabbed the exact worst straps for the event that were way thick and slippery. Pretty cool event. about half way through, I started remembering some tips that Kalle Beck has mentioned before and slid my feet out in front of me, which really helped. Richard Brose was able to also remind me of this prior to the event. Good coaching cues are so clutch and I appreciate those guys for their reminders.
Fourth Event was a medley: I feel like I was moving pretty fast, but didn’t set up on my farmers and dropped those puppies twice. Otherwise I felt kinda zippy. Dash dashes, though.
Fifth was the keg load: no problems here. Bingo Bango Bongo.
It was great meeting everyone and I will have bigger news down the road here. Such a good family of people, you NBSers.
For those who may not know, this time in my life is incredibly hectic (and productive). I am in the process of rolling out some new business initiatives, I just purchased a commercial property for NBS Fitness to move in to in 2016, we have our Memphis’ Strongest Man competition in a week and on top of all that I am getting married and in the process of moving into a new house. Somehow, I thought it would be totally okay to schedule a powerlifting competition right in the middle of all this. Until about two weeks ago training was going great, I was feeling strong and ready to compete. On one of my bench days, a shoulder that had been giving me some issues gave out on one of my warm up attempts and I shut down the session. I got a cortisone shot and some anti-inflammatory drugs but neither seemed to changed the condition of the shoulder much. The shoulder was just a catalyst and brought into perspective that there really was no way I would be able to do this competition without negatively affecting my business and/or marriage. After some thought and reflection I realized that I will have plenty of opportunities to compete but I have to capitalize on business opportunities when they present themselves. Growing NBS Fitness will do far more for the sport of powerlifting and the health and fitness of it’s members than me competing ever will. Along with that, marriage is forever, till death do us part. Making sacrifices of it (instead of for it) before it has even begun is not a good decision and as the leader of the family I have to put it first before my own personal desires.
All that being said I plan on competing again as soon as possible. Powerlifitng is a sport I love and plan to compete in for a very long time. I am just now getting a dose of reality and learning that life is about balancing your priorities, giving each of them their due when they need it and pulling back when they don’t.
For training purposes I am focusing on getting my shoulder feeling better and improving my GPP, specifically my lactic and aerobic fitness and my flexibility. Lifting in gear for so long has pretty much killed both of those. I have a previous training program I used for the powerlifting team that I will be using. Here is what I did tonight:
20 minute walk
40 tire flips
50 inverted rows
100 Kettlebell swings
5 min steady state