Hit by a car, time to hit back.

Discussion in 'Training Logs' started by K1 Hughes, Dec 27, 2012.

  1. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Although I doubt anyone will take the time to seriously read this log, I feel obligated to offer a little of my background. I'm a 21 year old college student and former amateur boxer. 2 years ago, I got hit by a car. This left me with torn menisci in both knees, a partially torn ACL in my right knee, as well as a sublaxed right shoulder with a SLAP (superior labral tear from anterior to posterior).

    Recovery/Rehab for those injuries took about a year and a half. Slow process, and combined with the painkillers, I was left with a lack of motivation (and appetite). I ended up weighing 119 pounds about 8 months ago (at 5'10). I don't have a before shot of this, but think something along the lines of Christian Bale in "The Machinist".

    After hitting that low, I finally pulled it together and got back in the gym. Training was largely stuff that would be frowned upon by those on this board because I was still not cleared for big compound lifts, and frankly a little intimidated by them and worried about reinjuring myself. It was enough to put some weight back on, and build my confidence again. Finally, I'm able to being compound lifts. I plan to take it easy and work my way back gradually, so I plan on running Starting Strength in the New Year when I go back to class.

    Starting Stats (12/27/12) First Update (4/6/13):

    Height: 178 cm (5'10)
    BW: 72 kg (160) 77 kg (~170)

    Max Lifts:

    Bench: 250 245x5
    Squat: 225 265x5
    Deadlift: 309 325x5
    SOHP: 120 135x5

    Bench is higher than the other lifts because I was able to work it 8 months ago when I got back in the gym. The other lifts are pathetic due to the injury, but heres hoping that changes in the coming year.

    I'm hoping this log will keep me motivated and accountable, as well as serve as a platform for me to reach out to other members for advice.

    All weights in the log are in lbs. unless otherwise indicated.
     
    Last edited: Apr 6, 2013
  2. Josh

    Josh Guest

    Looks like you've been quite successful thus far in your rehabilitation, welcome to the logs.
     
  3. Pearse Shields

    Pearse Shields Amateur Fighter

    Joined:
    Mar 28, 2011
    Messages:
    2,376
    Likes Received:
    6
    I certainly hope that you hit back hard.

    Welcome to the logs.
     
  4. TeddyRoosevelt

    TeddyRoosevelt Brown Belt

    Joined:
    Jan 2, 2011
    Messages:
    3,097
    Likes Received:
    15
    Best of luck, babe. You might end up being surprised by the number of people that do, in fact, read the logs around here.
     
  5. cheez whiz

    cheez whiz Brown Belt

    Joined:
    Sep 8, 2009
    Messages:
    3,059
    Likes Received:
    207
    111
     
    Last edited: Jun 27, 2013
  6. miaou

    miaou barely keeping it together

    Joined:
    May 9, 2005
    Messages:
    6,528
    Likes Received:
    706
    Your story reminds me of kotriz (he was run over by a car, shattered his knee, had a bunch of surgeries, lost a ton of weight and recently broke 500 lbs in the squat), you should look up his log.

    Good luck with your training, kid!
     
  7. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Started a log, was amped to train, and immediately had an emergency at work that had me working 11pm - 7am, and constantly on call, so my start was delayed until today. I also had a pretty nasty flu (not that sickness should be any excuse). I tried to make the best of the time at work and home sick, using a broomstick to go over the motions of the exercises and hopefully help my form.

    Here it is, my first workout on a real program and not some bastardized creation of mine (that only ever resembled a whole lot of what-the-fuck)

    BW: 157.2 (thought I would have lost more from being sick, pleasant surprise)

    Squats

    BWx5
    45x5
    45x5
    125x5
    135x5
    155x5
    205x5x3

    Switched to low bar today from high bar. Felt awkward at first, but fortunately (maybe?) I hadn't squatted much in the last year due to injury and the technique felt like it came relatively quickly. Definitely converted.

    Press

    45x5
    45x5
    75x5
    95x5
    105x5x3

    Deadlift

    65x5
    135x5
    155x5
    205x5
    275x5 (Rep PR)

    Chins

    BWx12
    BWx6
    BWx6

    Grip gave out on these before the muscles did. Overall the workout felt great, something satisfying about having a clear goal in the gym.
     
  8. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Last nights workout:

    Squat

    BWx5
    45x5
    135x5
    155x5
    185x5
    210x5x2
    135x10

    Work sets felt good, but I could tell I was cutting the squats a little high on the last 2 reps of my second work set, so I lowered the weight and focused on maintaining technique. I'm too new to this to develop bad habits for the sake of ego.

    Bench Press

    45x5
    125x5
    135x5
    155x5
    185x5
    225x5x3 (Needed assistance on the last rep)

    Bench felt good, one of the lifts I'm more comfortable with.

    Deadlifts

    45x5
    135x5
    185x5
    225x5
    245x5
    280x5

    Coming along, I feel a lot better about my deadlift technique lately.
     
  9. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,718
    Likes Received:
    2,175
    Another one reading your log here. Keep up the good work!
     
  10. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Todays work:

    Squat

    BWx5
    45x5
    115x5
    135x5
    185x2
    215x5x3

    Need to work on my breathing a bit more, but these felt really good.

    Press

    45x5
    45x5
    75x5
    95x5
    110x5x3

    Deadlifts

    135x5
    185x5
    275x2
    285x5

    I had a massive lump on my shin from the weekend. I was knocking 3ft icicles off of my garage with a hockey stick (not hard to tell I'm a Canadian), took one in the shin when it fell. However it ended up providing a nice cue for the bar path, if it didnt hurt like hell to pull, the bar was coming off of my shin.

    Chins

    BWx8
    BWx8
    BWx6 - Was going for 8, but my hands were tired so my grip pulled a Bruce Willis.
     
  11. WitchCraft

    WitchCraft Blue Belt

    Joined:
    Mar 17, 2010
    Messages:
    878
    Likes Received:
    9
    Location:
    La La Land
    Damn, crazy background. Good luck with your training!
     
  12. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Didn't get a chance to log yesterday

    Squat

    Barx5
    135x5
    135x5
    185x5
    215x5x3 (4 last set)

    Bench Press

    45x5
    135x5
    185x5
    225x5x3

    Deadlift

    135x5
    185x5
    225x2
    240x2
    290x5

    Pull ups

    BWx10
    45x5
    45x3
     
  13. Cratos

    Cratos Banned Banned

    Joined:
    Jan 30, 2008
    Messages:
    7,356
    Likes Received:
    3
    I've been in a similar, if not worse place myself.

    Work hard, be consistent, don't get discouraged, but be diligent about not aggravating your injuries.
     
  14. Cratos

    Cratos Banned Banned

    Joined:
    Jan 30, 2008
    Messages:
    7,356
    Likes Received:
    3
    Good luck.

    Those lifts aren't bad at all.
     
  15. LitteringAnd

    LitteringAnd Purple Belt

    Joined:
    Dec 10, 2010
    Messages:
    1,727
    Likes Received:
    5
    I guess I'm late to the party. Sounds like you've made huge steps in the right direction already adding 40 pounds of bodyweight back on. Good job man. Welcome to the logs.
     
  16. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Yesterdays workout:

    Squat:

    Barx5
    135x5
    155x5
    185x2
    205x2
    225x5x3

    Press:

    45x5
    45x5
    65x5
    95x5
    105x5
    115x5x3

    Deadlift:

    135x5
    185x5
    225x2
    275x2
    290x2
    300x5

    Barbell Curls:

    80x10x3

    Good workout. Squat now matches bench for work sets, so I'm slowly becoming more normally proportioned. Also, having the worksets for deadlifts up to 300 is cool too.

    I usually post via my phone so it would be difficult to thank everyone individually, but thanks to everyone who has posted and offered their support or shared stories so far.
     
  17. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Today:

    Squat:

    Barx5
    135x5
    155x5
    185x2
    205x2
    225x5x3

    I was worried after the last workout about depth, so I didn't move the weight up. These were easy and deep, so I'll progress next day.

    Bench Press:

    45x5
    135x5
    185x5
    205x5
    225x5x3

    Deadlift:

    135x5
    185x5
    225x2
    275x2
    290x2
    305x5

    Chins:

    BWx12
    BWx8
    BWx8

    Calf Raises:

    100x30x3
     
  18. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Today:

    Squat:

    Barx5
    135x5
    155x5
    185x2
    225x2
    245x3x2
    235x5

    I meant to start with 235, but I was really out of it today. I was actually sort of relieved when I caught the mistake though.

    Press:

    45x5
    65x5
    95x5
    115x5
    125x5x3 New PR

    5 pounds over my PR for 5 reps. My press is moving up quickly, which is probably a combination of the continuing rehab I've been doing on it and noob gains.

    Deadlift:

    135x5
    185x5
    225x2
    275x2
    285x2

    Even with the PR, today was a shitty day at the gym. I worked from 630-930 am then had 9 hours of classes. I was expecting the gym to be an outlet, but it was busy, the music was too loud, and besides the press, the lifts felt bad.

    I really didn't feel like myself, and it's getting to me more than it should. I had so many shitty days rehabbing my injuries that any "off" days now feel like the end of the world.

    I was debating not logging this workout, but bad days happen and maybe I need some other people to tell me to man up a bit too.
     
  19. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Squat:

    Barx5
    135x5
    155x5
    185x2
    225x2
    230x3x5

    Bench Press:

    45x5
    135x5
    185x5
    225x3x5

    Deadlift:

    135x5
    135x5
    185x5
    275x2
    290x2
    305x5

    Chins:

    BWx12
    BWx8
    BWx8
     
  20. K1 Hughes

    K1 Hughes Orange Belt

    Joined:
    Sep 24, 2010
    Messages:
    353
    Likes Received:
    635
    Stretching:

    Agile 8

    Squat:

    Barx5
    135x5
    155x5
    185x2
    225x2
    235x3x5

    Press:

    45x5
    65x5
    115x5
    130x3x5

    Deadlift:

    135x5
    135x5
    185x5
    275x2
    290x2
    305x5
    275x2

    Chins:

    BWx12
    BWx8
    BWx8
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.