Fu Fu's l337 journal

[fufu]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

Yesterday -

warm up

back squat - (no belt, no knee sleeves)
1x10 45 lb
1x5 155, 205, 235, 265 lb
3x5 285 lb

deadlift -
1x5, 45, 155, 235, 275, 295, 315 lb

bird dog -
3x10 each side w/ 1 second hold

hip mobility
t-spine mobility
shoulder mobility

No discernable nerve pain/sensation at any point during this workout, not even very mild. Soon I'll adjust my lower body training days. I think I'll have a back squat day with unilateral hip hinge after that, then a deadlift day with unilateral knee-dominant after that.

 

[fufu]

Yesterday -

warm up

incline bench press - (aim for sets of 6 again next session)
4x6 w/ 215 lb PR

OHP -
3x7 w/ 140 lb

incline spider row -
4x10 w/ 185 lb maintain 4x10 next session

barbell OHEE -
1x9 120 lb
1x7 120 lb (do 2x8 next session)

hip mobility
t-spine mobility
shoulder mobility

Another session with absolutely no discernable nerve pain/sensation.

 

[fufu]

Yesterday -

back squat - (no belt, no knee sleeves)
1x10 45 lb
1x5 155 lb
1x3 205, 245, 265 lb
3x5 290 lb progress by 5, wear knee sleeves, do 3x4

deadlift -
1x5 45, 155, 245, 285, 305, 325 lb

plank -
6x10 seconds (short RI)

side plank -
6x10 seconds each side (short RI)

hip mobility
t-spine mobility
shoulder mobility



No discernable nerve pain/sensation entire workout.

 

[fufu]

Yesterday -

bench press -
5x5 w/ 255 lb matched volume PR (5x4 next session)

close grip bench press -
2x11 w/ 200 lb PR (1st set tough, last rep was RPE 10, but 2nd set flew, more left in tank. getting mentally focused with leg drive helped.)

incline spider row -
5x8 w/ 215 lb volume PR

purple band push-down
1x25 each side
1x18 each side

hip mobility
t-spine mobililty
shoulder mobility

Good stuff. BW 200 lbs.

 

[fufu]

BW 196.6 this morning.

 

[fufu]

Waist measurement (top edge of tape on bottom edge of navel): 35" on the dot.

Both measurements above done 1st thing in morning after urinating.

 

[fufu]

5/28/2021

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155
1x3 205, 245, 275
3x4 w/ 295 lb

deadlift - (no belt)
1x5 45, 155, 255, 295, 315, 335

bird dog -
3x10 each side (1 second hold)

No discernable nerve pain on any set, except for 1 moment in 2nd set of bird dogs, 2/10 nerve pain in right hip and lateral lower leg.

 

[fufu]

Yesterday -

warm up

incline bench press -
3x6 w/ 220 lb PR (to 3-4x5 with 225 lb next session)

OHP -
3x7 w/ 145 lbs (tough, RPE 10 last set)

incline spider row -
4x10 w/ 195 lb

barbell OHEE -
1x7,1x6 w/ 125 lb

No discernable nerve pain/sensation during entire session.

 

[fufu]

Yesterday -

back squat - (L knee sleeves, no belt)
1x10 45 lb
1x5 155 lb
1x3 205, 245, 275 lb
3x4 300 lb (felt great)

deadlift -
1x5 w/ 45, 155, 265, 305, 325, 345 lb

plank -
6x15 sec

side plank -
6x15 sec each side

No discernable nerve pain/sensation for entire workout. The issue overall continues to improve. I rarely get nerve pain/sensation at all. I feel like pretty localized right glute "tenderness", but it's more like a tickling/soreness feeling that's deep. Not painful at all, but I think it's related. I hardly get top of right foot and lateral right lower leg numbness, even when sitting for long periods of time, even without lumbar support. I still get a slight heaviness sensation deep in right lateral low leg now and then.

 

[fufu]

6/4/2021

bench press -
6x4 w/ 260 lb

close grip bench press -
2x11 w/ 205 lb PR

incline spider row -
5x8 w/ 225 lb PR 3x8 next session

purple band push down -
1x26
1x19

hip mobility
shoulder mobility
t-spine mobility

Good stuff. No discernible nerve pain entire workout.

 

[fufu]

Yesterday -

warm up

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155
1x3 205, 255, 285
3x4 305 lb (3x3 next session)

deadlift - (DOH grip, no belt)
1x5 45, 155, 255, 315, 335, 355

bird dog - 8 second isometric each rep using 60 second BPM metronome increase to 9 second next session
1x4,3,2 each side

hip mobility
t-spine mobility
shoulder mobility

Good stuff. No discernible nerve pain/sensation on any rep.

 

[fufu]

6/8/2021

incline bench press -
3x5 w/ 225 lb PR do 3-4x4 progressing by 5 lb next week

OHP -
2x5 w/ 150 lb (harder than expected, probably because of max effort RPE 10 on the incline bench sets) do 2x5 next week

incline spider row -
3x10 w/ 205 lb PR add 5 lb and maintain 3x10

forgot to do triceps work

hip mobility
t-spine mobililty
shoulder mobililty

Great to hit PRs at a lower bodyweight. No discernible nerve pain entire session.

 

[fufu]

Yesterday -

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155
1x3 205, 255, 285
3x3 310 lb

deadlift -
1x4 45, 155, 265, 325, 345, 365

side plank -
6x20 seconds each side

plank -
6x20 seconds

Good stuff. No discernible nerve pain/sensation entire workout.

 

[fufu]

Yesterday -

warm up

bench press -
1x1,2,3,2,1 w/ 265 lb (was going to do sets of 3 or 4, but I was very tired going into this workout and underfed and a bit dehydrated. aim for the same scheme next workout

close grip bench press -
1x11 w/ 210 lb
1x10 w/ 210 lb (just couldn't muster the last rep. But when I did 2x10 a few months ago at this weight, I was 10 lbs heavier. still nailed the PR and at a much lighter bodyweight)

incline spider row -
2x9 w/ 235 lb PR

purple band push down -
1x27 each side
1x20 each side

hip mobility
t-spine mobility
shoulder mobility

Good stuff. Just had to grind through this time. No discernible nerve pain/sensation entire workout.

 

[fufu]

Yesterday -

back squat - (L knee sleeves, no belt)
1x10 45
1x5 155
1x3 205, 265, 295
3x3 315 lb

deadlift -
1x4 45, 155, 265, 335, 355, 375

bird dog - (9 second hold each rep, timed with 60 bpm metronome)
1x4,3,2 each side

hip mobility
shoulder mobility
t-spine mobility

Good stuff. Hitting 315 beltless squats post-back injury is a big milestone.