Re: Jefferson Deadlift specialized training for rehab

On the very last rep of front raises yesterday, my bicep tendon started hurting. Luckily, it's nothing bad at all and I planned to not pull heavy today anyways.

I woke up early, felt fresh and decided to do a morning session.

Jefferson Deadlift
5x30 - 3 sets
60
8x80 PR
3x60 - 4 sets

Starting position is getting better.

Lying Leg Curls 3 sets

Ass machine 2 weak as fuck sets

Now I'm gonna stretch and walk 5km home

On the very last rep of front raises yesterday, my bicep tendon started hurting. Luckily, it's nothing bad at all and I planned to not pull heavy today anyways.

I woke up early, felt fresh and decided to do a morning session.

Jefferson Deadlift
5x30 - 3 sets
60
8x80 PR
3x60 - 4 sets

Starting position is getting better.

Lying Leg Curls 3 sets

Ass machine 2 weak as fuck sets

Now I'm gonna stretch and walk 5km home

What is your rationale behind doing front raises?

My thoracic extension have started to get really good with all my resting squat, so I decided to "warm up" with squats so that I can better maintain and improve my mobility.

Front Squat
5x20
3x40
50
60
Back Squat 5x60

Paused Close grip Bench Press
5x20
2x40
Then 6 singles with 40kg 10 sec rest between singles. That really made it much easier for me to find the right back setup and build on it than if I had done fewer sets with more reps per sets.

Close grip Pulldown Rows 2 pump sets

I just need some more technique work to really ingrain that perfect bottom position on Squat and Deadlift. Then my safe maxes will increase easily.

When champions don't talk, they perform.
... Even if just a light practice day.

Jefferson Deadlift
5x30 - 2 sets
3x60 - 4 sets

Front Squat
3x20
3x3x40

2 pump supersets of ass machine and leg lowerings

20min lazy bike.

I got in some good clean shit today.

Yesterday morning I went outside and did 3 supersets of 2 push ups and a chin up.

Then I went to in house where I finished off with yoga. We were very bad at relaxing since its been 2 weeks since our last session, so there were lots of laughs and mocking of each other and our instructor. As a result she punished us with tons of planks and assorted ab training (leg lowering type stuff). One position that is supposed to be relaxing doesn't sit right with me so I called it Charizard, referencing the obedience issues that didn't go away until Ash used Charizard against a Blastoise in a tournament in the Pokemon series, a risk taking that may have taught kids worldwide that gambling is awesome. Then another one was easy and awesome so I called it Pikatchu. I don't know what these positions are called so I can't document them. But I think the lying down Alakazam is pretty self explanatory.

Then me and 2 of the guys at yoga went to hang out in a nearby car workshop where one of them worked on some stuff on his car. Then I drove us all to a nearby city to go to Burger King where I spent too much money and ate over 2000 calories, then we picked up one of them's girlfriend, then drove to a mall and walked around, basically wasting our time until I saw there was a half price offer and bought what amounted to 19 bottles of 1,5 liter Pepsi Max. Then i drove them all home, was back home myself around 8pm, watched Iron Man 3 while eating pizza and fell asleep some time after midnight.




If anyone of you reading this post works for any of the brands I just name dropped, I'm open to a sponsorship agreement. #Whopper




Today I was sore in all the right places in my core.

This morning I walked outside, then stopped walking cos I wanted to do some skipping, then stopped skipping cos I wanted to run.

5 laps in my garden (holy fuck I'm out of shape).

Then 2 rounds:
1 chin up
1 push up
5sec plank
Sprint to the other end of the yard and walk back
Rope jumps 3xfailure (like 3-10 jumps, just kill me now someone)
Resting Squat while getting my heart rate down

Walking back inside and lie on the couch #recovery

Making eggs for breakfast at like 13:30.

Couch and tv stuff.

At some point it became evening and I drove to the gym #PepsiMax

2 sets of Face Pouls

Front Squat
5x20 - 2 sets
3x40
50
Back Squat
10x50

It was really easy to stay upright below parallel and I didn't even need to get psyched up to make this "rehab PR" with good technique.

Because I put in quite a bit of work to earn this progress, parts of my body felt off so I cut off almost all volume today.

Yates Rows
Straps
15x20, 50, 70
20x50

This feels really good when I don't do it many times per week. #Blastoise

Yesterday morning:

10-20 rope jumps
1 lap

5-6 rounds with no rest.

2 chin up singles

Today:

About 15 minutes of pulling small weeds out of the ground in the morning (the cardio etc didn't feel right today).

Evening:

Seated Trap bar Press Lockouts
10x20 - 2 sets
5x30 - 2 sets
4x40
2x50

The shorter ROM is easier to recover from and the extra weight strengthen my weak core and lockout stability specifically.

Superset Chest Supported DB Rows
10x11 - 2 sets
5x21 - 4 sets

Slight Incline DB Bench superset Close grip Pulldown Rows for 2 pump sets and a dropset on the last set of Rows.

I didn't do anything till 14:40 cos it was raining and it kept on.

Sprinting up my stairs (13 steps)
Walking down backwards
10 air squats

4 rounds with barely any rest at all

Rope jumping 3 sets (up to around 40 jumps)

During the evening workout I accidentally sat down briefly between 2 accessory sets. I made a rule to never sit until I'm done with everything.

Jefferson Deadlift
4x40 - 2 sets
2x60
5x90 PR but too little
3x3x60

Back Raises 2 sets

Lying Leg Curls 2 sets

Face Poul 3 sets

Today has been really good for making my weak lower abs flex hard enough to keep my hip stable. Although my Jefferson Deadlift still need some work on this (it does help due to the split stance but I gotta do it right or it will go the other way around).

Then 20 min on the bike. I stepped it up a few notches cos Greg Nuckols recommend getting the heart rate up to 130 for Powerlifting. I got there maybe once if at all but was close most of the time.

A month or less ago it was a challenge to even ride the bike with minimal level and effort without stiffening up, but cos of my regular overreaching and the addition of more cardio, today's hard cardio was kinda easy rehab wise.

Feeling almost unaffected in my bad areas after yesterday's cardio, I measured my resting heart rate upon waking: 56 (within Nuckols' recommended range).

Around 14 pm:

Yates Rows
10x20 - 2 sets
Straps
10x40
10x60 - 2 sets

Paused Close grip Bench Press
Quick Singles
5x20 - 2 sets
3x3x40 volume rehab PR

Each set was better than the previous and the last felt kinda good.

2 rounds:
Close grip Pulldown Rows
1 dip
Overhead Extensions

2 rounds:
Bicep curls
Side Raises
Internal Rotations

Some light fly stretching, deadhangs and hip flexor stretching.

In the evening I fixed weeds for 23 minutes. Not 22 minutes. Not 24 minutes. 23. #min #utes

I've been tired as hell all day..

Front Squat
5x20
5x20
3x40
50
60
Back
10x60
3x40 - 4 sets

2 Squat workouts ago: 5x60
Last time: 10x50
Now: 10x60

3 ass sets and I've been doing nothing all day. Barely able to do anything at all.

Yesterday morning I did a double and 2 singles on chin ups. Later, yoga which was very good for me.

This morning:

2 singles on chin ups.

Breakfast. #Whopper #IdidnthaveWhopperforbreakfast

Then cleaned some garden furniture.

Evening workout:

Conventional Deadlift
5x40 - 3 sets
3x70 - 2 sets
5x100 - done as quick singles

It felt good to do an even pull today. I moved my stance out and pointed toes and knees out to make room for my stomach. This made me feel really stacked in the bottom! But I can lift with a straight back with narrow stance so will test if I can lean back more off the floor next time to make sure if I need to use a wider stance or not (it will only be temporary since I'm gonna have to eat like 5000 cals a day after rehab and as such will lose the excessive fat easily).

Trap bar Press
8x20
10x30 PR

It almost felt good.

Superset Chest Supported DB Rows
8x21
8x21

3 sets of forearms

3 sets of neck

20min cardio

I checked my heart rate at 3 random times: 128, 144, 136.

Tomorrow morning I will do a few chin ups. Won't go to the gym so won't log it. #IDGAF #Hardcore #Listentothisnoobrehabbingwith100 #FightMe

Yesterday was my moms birthday, so today i weigh about a kg more.

Morning:

Chin ups
3 singles
6-8sec eccentric no conc
A triple

Volume PR!

Afternoon:

Yates Rows
20x20
20x20
Straps
10x60
17x75
8x70

Close grip Bench Press
5x20
Quick singles
5x20
3x30
3x35
5x30

Much better technique than last time!

Triceps 3 sets, then a unilateral triple set.

2 sets of rotations.

This morning:

Apparently my jump rope is missing.

First I ran 10 laps in my garden. That took 3-4 minutes.

Chin ups
1
1
1
1

That's 4 singles. Not 3. Not 5. My dear readers that is 4.

Superset 10 jump squats, meaning 40 total you illiterate numb nuts.

#Whopper

Then I did 3 sprints to the other end, walk back. On the last one I finally got my left hip jammed back so my right side didn't do all the work. My left hip flexor tendons feel funky after that haha. Jokes on them, they gotta learn.

Between all sets I did resting squat waiting for my pulse to fall just a little bit.

Anyways, all of this took 20min total.

Evening:

My body is weak today but i still made a rehab volume PR on technique weights.

Squat
10x20
5x20
5x40
5x50
5x40 - 3 sets

My next goal will be 5x5x40kg after a topset. I'm fed up with this just a few triples shit.

Leg Press 2 sets

Ass machine 2 sets

Morning:

6-8sec eccentric Chin ups
2 singles

I'm pretty beat in the right side of my body now, so that's all she wrote.

Afternoon:

Rotations 3 sets

Then 5kg cable with my right arm overhead pulling short ROM forward, back, away and in close. It was very fatiquing for just one set but helped my AC a bit.

I'm fatiqued from previous workouts and that showed today despite making my shoulder feel better with new stuff today.

Yates Rows
20x20
Straps
5x60 - 3 sets
10x40 no straps

Seated Trap bar Press
10x20
2x30 - 2 sets
8x30
8x20

That's 12 total reps with 10RM.

2 sets Overhead Extensions

1 triple sets unilateral Pushdowns

Then a triple set of unilateral cable curls

Then the ac overhead thing with a monster mini band. Still too heavy.

2 sets pull aparts which helped a ton.

I've learnt there is a ligament on top of the clavicular tie in point that I can massage pretty much all day to help heal my AC joint.

This morning i did 2 singles on slow eccentric chin ups.

Later i'm gonna Deadlift, but i won't be logging it in here, because this experiment has run it's course.

I was using Jefferson Deadlift with my left leg forward every time as a means to strengthen the left weak side of my abs, so that i could rehab faster. While it did help get my left side almost up to par, it has also built up the right side of my hip faster than the left.

I started with a not too goodlooking single at 120kg that felt so good on my abs that i felt i just had to do it exclusively, and i finished with an EASY triple with 110kg with pretty much perfect form, and since then i had days where i felt even stronger, although on those days i also felt i was getting worse.

Because i feel much better now than i used to, and i feel that i need more even movements, i see no reason to do a new "heavy" single on Jefferson Deadlift. In fact it will be detrimental because the uneven strenghtening of my hip is making it an inefficient movement for me lately.

What can we all take away from this?

If you're having an imbalanced core, then Jefferson Deadlift and Split stance RDL with only the one leg forward is a really effective means to build you up. However, it must be done in sync with even pulling movements.