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Emperor G_D

So. Not. Powerlifting...

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4 hours ago, STENDEC said:

What's the MOA? Does it mess with your RAS?

 

This is literally the only explanation I've seen that is worthy of your time:

Quote

Corticosteroids

All corticosteroid drugs, including prednisone, can cause sodium retention, resulting in dose-related fluid retention.[19] Corticosteroids with strong mineralocorticoid effects, such as fludrocortisone and hydrocortisone, produce the greatest amount of fluid retention. However, some corticosteroids that lack significant mineralocorticoid activity (e.g., dexamethasone, triamcinolone, betamethasone) may produce minor fluid retention.[20] Corticosteroid-induced fluid retention can be severe enough to cause hypertension, and patients with preexisting hypertension may develop a worsening of blood pressure control when these drugs are initiated. The principal mechanism of corticosteroid- induced hypertension is the overstimula- tion of the mineralocorticoid receptor, resulting in sodium retention in the kidney. This results in volume expansion and a subsequent increase in blood pressure. Corticosteroid-induced hypertension may respond to diuretic therapy.[21] The smallest effective dose and shortest duration of steroid therapy should be used in order to decrease the development of this adverse effect.

 

When the ER ran my metabolic panel, my BUN was elevated at 27 (upper range 22). My BUN only 3 weeks prior was 17. So perhaps the cortisone is exerting pressure on the kidneys.

 

https://www.medscape.com/viewarticle/582385_4

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Seems like they ought to give you some potassium sparing diuretics with corticosteroids from now on. I don't know why I didn't think of that before as I'm pretty sure that's what they do with my old man.

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Bench day

 

Worked up to 225 by 10s

225x10x4S

 

Seated Rows

180-ish I think. 3Sx10R

 

DB Bench

60x20

60x20

60x17

 

And at this point, I was seized by a horrific poop cramp. Normally that would be easy to handle, but the bathrooms were out of service. So I ran home to use the shitter...and I was about 15 seconds from shitting on the floor.

 

What a way to start the day.

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Bench

 

Worked up to 235 by 10s

235x5x5

 

Seated low cable row

150x10

180x8

180x8

 

OHP

95x10x3S

 

Triceps Hell

Overhand

120x20

130x20

 

Underhand

110x20

120x20

 

Triceps. Huge.

 

Seated DB curls superset delt raises

35x8-10

 

and 20x8-10

 

for 3 sets

 

Was going to do more time on the treadmill-which isn't really a treadmill, but a tread runner thing (non-powered treadmill), but Dan the drip was using one at the time and he's awful to hang around. He huffs and puffs and complains and he wears skintight shirts with superheroes on them and is in his 50s and has a huge muffintop and moobs. He literally sounds like he is dying no matter what he is doing.

 

Went for a mile walk, instead. Doing more walks during the day, too.

 

I'm not in competing shape, and not terribly interested in powerlifting at the moment, but I need a real program that I can just be on, be told what to do, and do it. Also, some form of challenge is necessary as well. 

 

In order to meet those needs, I think I'm going to resurrect some old 5/3/1 templates and ride that for a while. It's still the most simple, most complete program there ever was...

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Deadlifts

Worked up to 365

365x3x4S

 

315+bands 3x3S

 

Belt squat

50x10

140x10

185x10

205x10

230x10

 

Something like that, anyways. 

 

Kettle bell swings

63x10-12x4S

 

Ab rollouts

Taking these really cautiously. They felt OK, but not great. 

 

5x3S

 

Out.

 

Took the day off to spend some time with the kids in San Francisco. Wee.

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Upper Body Day 2

 

DE Bench

45x20

95x10

135x10

135+bandx3

165x3

195x3

205x3

215x3

225x3

225x3

225x3

 

That last set lost steam real quick.

 

OHP

45x20

95x10

115x5

135x5

 

Next 4 reps were one after the other:

 

155x1

175x1

195x1

215x1

 

Reverse Push-ups

3 sets of 8-10

 

Chain Triceps Skull Crushers

2 chainsx10

4 chainsx8

5 chainsx8

6 chainsx7

 

Lat Pulldowns+band resistance

110x10

120x8

130x8

140x7

 

Low Cable Biceps curls on an EZ curl attachment. We went Outer hand positioning first, inner second

3 rounds of 8-10

 

DB Laterals to finish

20sx6-8

 

20 minute neighborhood walk.

 

 

I think I've figured out an approach that should be good for a few months, and might be easier to maintain than 5thSet. It's a return to 5/3/1, though a later variant that I've never done. It's the beyond 5/3/1 template. It's 5/3/1 combined with Joker sets (top working sets+5% for reps), and FSL (first set last, or a backoff set) for an AMRAP.

 

Something like this:

 

SQUAT DAY

Training Max450


Warm Up 5 x180

Warm Up 5 x225

Warm Up 3 x270

5 x295

5 x340

5+ x385


Joker Sets of 5 (5%)

5x430

5x475

5x495


AMRAP/FSL295

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Day 1

 

Squat

Worked up to 295

295x5

340x5

385x8

430x5 (called it here on joker 1 because week 1 day 1...trying to be smart. Immediately regretted it. lol)

295x10

 

Belt Squat

180x8

230x8

250x8

270x8

 

Standing ab crunches

180x10

190x10

200x10

 

Neighborhood walk 11 minutes/.56mi

 

Done

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Bench

Worked up to 230

230x5

260x5

295x9

-seated low row cable@180x10

330x4 

-seated low row cable@180x10

230x10

-seated low row cable@180x10

 

Also supersetted with ass waterfalls in between the rows and bench. It was very nice.

 

I THINK I NEED A POOP TRANSPLANT

 

Triceps Hell

Overhand

130x20x2S

 

Underhand

110x20

110x25 because too light

 

Seated Hammer Curls

35x10x3S

 

Standing cable flye

80x10

70x10

60x10

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23 minutes ago, Growth Factor said:

Man, megasetting benching and rows with ass waterfalls is pretty ballsy.

 

But seriously, pretty healthy benching all things considered. Back feeling better? 

 

That Joker set was concerning. Also, I lost the battle, because those drawers ended up in the trash.

 

The back is good I think. I still have some rib pain, but not like before. So it's at least improving. I do not know if that is due to the injection or just time. I haven't re-injured it, and I seem to be strong enough currently. 

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Deadlifts

Worked up to 295

295x5

340x5

385x8

 

Joker: 430x5

 

FSL: 295x15

 

Ab Rollouts

3x8

 

Morning walk, .56 miles

 

Been having lots of lower leg and low back fatigue on walks. Fairly certain it's my footwear. Today I wore my wrestling shoes, and my pace was up and my pain levels were down. That might be diagnostic...

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1 hour ago, STENDEC said:

Glad to see things appear to be on the mend for you.

 

I still think it's a bit premature, but I'm feeling like I've turned the corner. Much better than 2 months ago, sobbing at my wife because I couldn't get a decent night's rest without spasms...

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Let's just be optimistic about it. 

 

I started getting spasms recently, Sam, and didn't know exactly what the feeling was or how to deal with it. I mean, shiiit. Luckily, hasn't happened for 2 nights but i still made an appointment to discuss it with the doc to prepare for referrals.

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