Fu Fu's l337 journal

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  1. #8641
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    Yesterday -

    warm up

    back squat -
    1x10 45, 115, 155, 195, 225 (no nerve sensation/pain on any reps. first time this has happened since squatting again post-injury)

    deadlift -
    1x5 45, 115, 155, 195, 225, 245 (no nerve sensation/pain on any reps)

    plank -
    5x20 seconds (2/10 nerve pain starting 2nd set. I started from a flexed lumbar position and lowered myself into the plank, this is what triggered the pain. So all following sets I started from an extended lumbar position (belly on floor) and rose up into neutral plank position, no pain at all)

    side plank -
    5x20 seconds each side (no nerve pain on any sets)

    standing sciatic nerve flossing - 5x10 reps on right side (slight localized pinching sensation around SI joint on about 1/4 of all reps. doesn't feel like nerve pain)

    hip mobility
    shoulder mobility
    t-spine mobility

    Best session back squatting and deadlifting since injury, and heaviest session, too. Felt some lateral lower leg heaviness that ranged between 1-4/10, but only sometimes between sets. No numbness or tingling in any part of lower extremity duration of workout.

    Definitely making progress. Nerve pain tends to be worst when getting out of bed, and first 5 minutes or so moving around. I do my rehab stretches daily, take multiple short walks daily, and avoid lumbar flexion pain triggers. I also stand for about 3 hours of each work day. Also use lumbar support pillow when sitting. All this adds up to make a difference.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  2. #8642
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    Yesterday -

    bench press -
    5x6 w/ 225 lb progress by 10 (1-2/10 momentary nerve pain when getting up from only 2 sets of benching. no pain at all during 1st couple reps, which I had the last time).

    close grip bench press -
    3x12 w/ 175 lb progress by 10 (no nerve pain)

    incline spider row -
    5x8 w/ 175 lb progress by 10 (some 2-3/10 lower lateral leg heaviness sensation when getting up on a few of these sets)

    BOHEE -
    3x17 each side (no nerve pain any sets)

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. on and off 2/10 nerve sensation of heaviness in lateral lower right leg between maybe 1/4 of all sets.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  3. #8643
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    4/24/2021

    back squat - (no belt, and haven't used belt since injury)
    1x10 45, 125, 165, 205, 235

    deadlift - (no belt, and haven't used belt since injury)
    1x5 45, 135, 175, 205, 235, 255

    bird dogs -
    3x7 each side (2 second hold) (definitely developing strength, endurance, and better technique with these)

    hip mobility
    shoulder mobility
    t-spine mobility

    Most confident I've felt with squats and deadlifts since returning. No nerve pain/sensation on any rep of any exercise.

    2/10 heaviness sensation in right lateral lower leg between sets, but just a handful of short-lived moments.

    1-2/10 highly localized nerve "pain" on top of right big toe, again, just a few moments of short-lived moments. This is the kind of thing I wouldn't even think twice about or notice if I wasn't dealing with the injury recovery.

    No localized right SI pinching when doing 5x10 rep sets of nerve flossing, that's new for me.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  4. #8644
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    4/26/2021

    incline bench press -
    5x6 w/ 195 progress by 10

    OHP -
    3x9 w/ 125 progress by 5 (brace hard before 1st rep

    incline spider row -
    5x10 w/ 155 progress by 10

    barbell OHEE -
    3x11 w/ 105 progress by 5

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. Only nerve pain was 2/10 top of right foot for a short moment after general warm up. Felt no nerve sensation for 1st half of workout, and then felt some 3/10 heaviness sensation in lateral right lower leg on and off through 2nd half.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  5. #8645
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    4/28/2021

    back squat - (no belt)
    1x10 45, 95, 135, 175, 215, 245 (2/10 top of right foot nerve localized nerve pain right after set of 175 on squats. lasted just a moment. no nerve pain during any rep of any set)

    deadlift - (no belt)
    1x5 45, 155, 195, 225, 245, 265 (split second 5/10 nerve pain on top of foot and front of right shin after deadlift set of 225) (no nerve pain during any rep of any set)

    plank - (no nerve pain at all)
    5x25 seconds

    side plank - (3/10 nerve sensation from right hip to lateral right lower leg after last set of plank and between most sets of side plank. Lasted for 1-2 seconds each time. Somewhere between pain and aching awareness)
    5x25 seconds each side

    Good stuff. Confidence is building up. 2/10 short-lived moment or right lower lateral leg heaviness after general warm up.

    Body weight 203.4 after workout (wearing t-shirt, shorts, no shoes)

    Currently dropping bodyweight to lean down. Goal is ~195 lbs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  6. #8646
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    4/30/2021

    bench press -
    5x6 w/ 235 lb (no nerve pain on any set) progress by 10

    close grip bench press -
    3x12 w/ 185 lb (no nerve pain on any set) progress by 5

    incline spider row -
    5x8 w/ 185 lb (no nerve pain on any set)

    band OHEE -
    3x18 each side (no nerve pain on any set)

    Felt great today. No nerve pain at all, but did have nerve sensation of heaviness in right lateral lower leg on and off between some sets. During nerve flossing, only had that localized SI pinching sensation on a few reps.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  7. #8647
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    Today -

    warm up

    back squat -
    1x10 45, 115, 155, 185, 225, 255 lb (felt solid, no nerve pain in any set)

    deadlift -
    1x5 45, 155, 205, 235, 255, 275 lb (felt solid, no nerve pain in any set)

    bird dog -
    3x8 each side w/ 2 second hold each rep (momentary 1/10 nerve sensation in right hip and lateral leg right after sets).

    I'm definitely building up confidence. Mentally I'm feeling hesitant. I continue to strive for tight core and using my quads (forward knees) on the squats, and tight core, bar close to body, and a more quad-focused deadlift.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  8. #8648
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    Yesterday -

    incline bench press -
    5x6 w/ 205 lb (last rep of last set was a grinder. I wasn't psyching up at all for these, so next session get more mentally focused before sets) progress by 5

    OHP -
    3x9 w/ 130 lb progress by 5 brace hard before each set

    incline spider row -
    5x10 w/ 165 lb progress by 10

    barbell OHEE -
    2x11 w/ 110 progress by 5

    hip mobility
    t-spine mobility
    shoulder mobility

    Good stuff. No nerve pain during any set. Only had that localized SI pinch feeling during 1-2 reps out of ~50 nerve flossing reps. Felt 1-2/10 heaviness sensation in right lower right between some sets, but momentarily. Had moment of 1/10 nerve pain on top of right foot for only a couple seconds, then literally no other nerve pain.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  9. #8649
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    Yesterday -

    warm up

    back squat - (no belt, no knee sleeves, as usual)
    1x10 45, 125, 165, 195, 235, 265

    deadlift - (no belt as usual, chalk, DOH)
    1x5 45, 155, 215, 245, 265, 285

    plank -
    4x30 seconds

    side plank -
    4x30 seconds each side

    hip mobility
    t-spine mobility
    shoulder mobility

    1/10 nerve sensation a couple moments during general warm up when repositioning between glute bridge variations. No nerve pain/sensation during or between any set, except for 3/10 split second highly localized top of right toe when reracking weight after last squat set. No localized right SI pinching feeling during any nerve flossing rep.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  10. #8650
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    BW = 201.2 lb

    The back injury/nerve issue is definitely continuing to improve. Outside of the gym is where I feel it the most, but it's reducing in that regard too. I feel it the most getting out of bed, but it only lasts a short while. Today, I had no right lower right heaviness getting out of bed, and the pain was low, and went away in about 15 seconds. I don't get tingling/numbness in right lower leg or top of foot from sitting hardly ever in the past week.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  11. #8651
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    5/8/2021

    bench press -
    5x6 w/ 245 lb progress by 5

    close grip bench press -
    1x12 190
    1x11 190 progress by 5, aim for 2x12, could have had it this sessions, but didn't focus enough or rest enough between sets

    incline spider row -
    5x8 w/ 195 progress by 10

    band piston press down -
    3xrandom fatigue reps

    hip mobility
    shoulder mobility
    t-spine mobility

    Good stuff. Only 1 moment of 2/10 top of foot nerve pain near beginning of workout. a couple short moments of 1-2/10 right lateral lower leg heaviness. no localized SI pinching sensation when doing nerve flossing.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  12. #8652
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    Yesterday -

    warm up

    back squat -
    1x10 45, 125, 185 lb
    3x5 275 lb

    deadlift -
    1x5 45, 155, 225, 255, 275, 295 lb

    bird dog -
    3x5 each side 3 second hold

    hip mobililty
    t-spine mobility
    shoulder mobility

    Good stuff. Few moments of very faint 1/10 nerve pain on top of right foot, but uncertain if it was actually nerve related because it was so faint. I am hyper aware any sensation in that area.

    Then faint potentially nonexistent 1/10 few short-lived moments of heaviness sensation in right lateral lower leg.

    No nerve pain during any sets, except for bird dogs, where I had 3/10 nerve pain in right hip during some reps of 1st bird dog set, only when doing left arm and right leg up. No nerve pain during 2nd set. 3rd set same kind of nerve pain with same movement, but on fewer reps.

    No localized SI pinching during any nerve flossing reps. This was en route to being the lowest nerve pain post-injury workout, but then the had some issues with the bird dogs.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  13. #8653
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    Yesterday -

    warm up

    incline bench press -
    5x6 w/ 210 lb volume PR

    OHP -
    3x9 w/ 135 lb

    incline spider row -
    4x10 w/ 175 lb

    barbell OHEE -
    2x10 w/ 115 lb

    hip mobililty
    shoulder mobility
    t-spine mobility

    Good stuff. Scattered short-lived moments of 1-2/10 heaviness sensation in right lateral lower leg. Absolutely no nerve pain at any point. No localized pinching sensation in right SI during any nerve flossing reps.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  14. #8654
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    Today -

    warm up

    back squat - (no belt, no knee sleeves, as usual since starting rehab) (zero nerve sensation or pain during or between sets)
    1x10 45, 125, 185
    1x3 225, 265
    3x5 280 lb progress by 5

    deadlift - (no belt, as usual since starting rehab. chalk, DOH) (zero nerve sensation or pain during or between sets)
    1x5 45, 155, 225, 265, 285, 305 lb progress by 10

    plank - (2-3/10 nerve pain in right lateral lower leg on and off during beginning of a couple of these sets)
    4x35 sec (next time do 6x10 sec)

    side plank - (zero nerve sensation or pain during or between sets)
    3x45 sec each side (next time do 6x10 sec each)

    Good stuff. Building confidence.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

  15. #8655
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    Yesterday -

    bench press -
    2x6, 1x5, 1x6, 1x5 w/ 250 lb volume PR

    close grip bench press -
    2x12 w/ 195 lb PR (last rep was a grinder, but made it happen)

    incline spider row -
    5x8 w/ 205 lb

    purple band piston push down -
    1x20 each
    1x15 each

    hip mobility
    t-spine mobility
    shoulder mobility

    No nerve pain/sensations during any part of the workout, no localized right SI pinching when doing nerve flossing. When waking up today, no nerve pain getting up, walking around, or putting on socks.
    fufu's 1337 Journal

    Your diet will set you free.

    I hate exercise, I love training.

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