rehab – day 4

Had a bit of pain still in the shoulder. Getting very anxious to lift some heavy weight again. I’m still thinking that it will be another 3 or 4 weeks before I can switch out of rehab mode. Oh well.

I am still concentrating on form while trying to just stay under the number of reps and sets that bring pain back in the shoulder area. For the most part this is somewhere around 4 to 5 reps on bench, 8 on close grip, and nearly non-existent for other work. All these movements are with very low weight, somewhere around 30-40% of max.

As far as exercises, here is what I did:
Front, Side, & Rear lateral raises – 3 sets each
Bench Press (pinky on ring) – 6 sets
Close grip bench – 4 sets
Dips – 5 sets
Barbell Military Press – 5 sets
Front, Side, & Rear lateral raises – 3 sets each

rehab – day 3

Today was a good day. Thanks to my new Titan knee sleeves I was able to keep my knees warm and actually do some light box squants. Really wouldn’t have been able to do the box squats without them. That being said my knees are not 100% yet but are clearly on the mend. I used about 60% of max and would assume the knees will be back to near full strength by the end of next week.

The box squats were great for working on form, keeping back on my heals, and keeping pressure off my knees. For good mornings I also switched things up a bit and varied my stance (narrow & wide), was happy with how different this effected my posterior. :)

Well, here is what I ended up doing today:
Box squat – 5 sets
Pull-ups – 5 sets
Anderson good mornings – 6 sets
Barbell curls – 5 sets
Dumbell rows – 5 sets

rehab – day 2

For warm-ups I did tons of lateral raises and, while people don’t advise this, some stretching, for my shoulders. Had no real pain to speak of during warm-ups and stretching felt real good. All in all today was a good day. I didn’t push any heavy weights yet but the shoulder is getting stronger. Instead, I focused on form and ensuring that both arms were working together and pushing at the same rate of speed, something I’ve never worried about before. My left arm has always lagged behind. When my shoulder does get back to normal I want to be certain that they are working in unison.

As far as exercises, here is what I did:
Bench Press (pinky on ring) – 6 sets
Close grip bench – 4 sets
Dips – 4 sets
Barbell Military Press – 5 sets
Front, Side, & Rear lateral raises – 3 sets each

rehab – day 1

As mentioned in a previous post, and because of a couple injuries, I’ll be spending some time ~rehabbing. While rehabbing might not be the exact term to use here, I am surely staying away from a squating and deadlifting until my knee bounces back. My focus for the next month or two will be to concentrate on higher rep work and hit neglected areas, slowly bringing up some weak links.

Today was more of a test day, checking out a few things and just getting into a routine of working more areas with more sets. So no posting of poundage or reps. I still haven’t quite decided how many days I’ll be training but am leaning towards a 2-day split and lifting 4 days a week. Going to sleep on that and see just how my body feels tomorrow.

So here is what I did today, was happy I was able to do some good mornings, so at least I’ll be able to keep some leg strength up. I did take it easy on the weight (about 40% of maxes) to make sure my knee didn’t act up. If it doesn’t feel worse tonight or tomorrow I’ll start increasing weights a bit. Also worked in the 10-12 rep range.

Pull-ups – 5 sets
Calf raises – 5 sets
Pull-ups (Static holds) – 2 sets
Barbell rows – 5 sets
Anderson good mornings – 5 sets
Barbell curls – 5 sets
Handing leg raises – 4 sets
Barbell wrist curls – 3 sets

Friday – squat -> rehab time

Because of some periforma syndrome issues, my Friday squat training was moved to Saturday. When Saturday came around I was still having periforma issues and decided to just go out and perform some very light squats for reps. Did 2 sets of 15 with just the bar, 2 sets of 10 with 135 and then moved on to 225. This is when I started having problems. About the 3rd rep into the first set I felt some strange popping in my left knee and then some horrific pain. Thinking I just needed to be more warmed up, although I did warm up quite a bit, I ventured into 3 more sets of 5. Not all reps were painful but some were very painful. I then decided to call it a day.

Well, last night, when trying to sleep, I had quite a bit of difficulty staying asleep because of the pain in my knee. Whenever I tried to bend it, and even when just lying still, I received a sharp pain in my knee that told me something was clearly wrong. Now as I write this I am still experiencing some pain while just sitting and have decided to take the rest of November and December to rehab my whole body; focusing more on stretching, form, and high-rep work. I’m also including in this a time to cut weight and actually drop down into the 90kg class, if all goes well, into the lower end of the 90kg class.

With knee and shoulder issues I really don’t know what the next few weeks will hold. I’ll be trying to get some form of training in but it will clearly look a lot different.

Accepting variables in PostgreSQL interactive terminal (psql)

While the acceptance of variables in PostgreSQL “might” be a well-known and simplistic task, to me, the journey to find a method that actually satisfied my need for complete simplicity and diversity eluded me. Yes, I searched the Net and found quite a few, what I’d say, simplistic ways to get variables set within a SQL script. But none of them offered a full spectrum of variety or variability to their use.

For instance, within psql, there is actually a way to accept and set a variable though the PROMPT command:

\prompt [TEXT] NAME    prompt user to set internal variable

Unfortunately, I found it quite difficult to use when trying to handle text variables, specifically when trying to wrap single quotes around a text string to be used in a comparison. If you have found out how to do this effectively, please send me an email.

That aside, I still think I’ve stumbled across a better way that allows me to tap into the power of the Unix environment and, in effect, merge two great scripting environments. Enough said, here is a simple script that will prompt for an owner and execute a simple SQL query against the pg_authid catalog and report on an oid and rolname.

\set owner `read -p "Enter owner: " owner && echo \'$owner\'`

SELECT pa.oid,
       pa.rolname
  FROM pg_authid pa
 WHERE pa.rolname = :owner;

\unset owner

This script:

  1. uses the Unix read command, with -p option to prompt for owner
  2. executes a second Unix command (&&) in the same line to echo back the owner environment variable
  3. will set the psql variable owner
  4. executes the SQL command, using the set :owner variable
  5. unsets the owner variable

And that is all there is to it. Hopefully you can see the flexibility you have in setting a variable for psql by hooking in the Unix environment. The sky is the limit.

Wednesday – bench – more rehab

warm-ups
some good stretching and rotator cuff work as well as some dumbell lateral raises.

Bench <- pinky on ring
135×10x10x10x10 <- for the most part pain was only when un-racking the weight and when I lost a tight form. Tried 185 but was still painful after 3 reps.

Dips
4sets of 10 <- no real pain to speak of which was nice

Dumbell Rows
90 x10x10x10x10

iced shoulders

Monday, no Tuesday – deadlift

While I had a nice squat session last Friday, it left me with a twinge in my lower back that has effected my sciatic nerve all weekend and into Monday. Was able, through some blessed events, to see my chiropractor on Monday. Not much was really THAT wrong but my lower back was very tight and the pain continues.

I spent all day, every hour on the hour, getting up from my desk, walking around, stretching, and icing my lower back. By the time it deadlift time I felt ok but not 100%. Walking around still shot some occasional pain down my legs. Regardless, I decided to load up the bar and see how deadlifts would go. I clearly felt a bit disconnected and  apprehensive about loading my full weight for today and even putting in a full 5 sets as I had planned. So instead I decided to just hit the weight from last week for a few sets of 2 and call it a day.

Deadlift <- rest pause
450x2x2x2

Deadlift Static Holds 
585  3 sets for 10secs

Friday – squat

Was happy about today’s lifts. Felt fairly secure going down and had some decent drive in my legs, at least it felt that way. A few grinds here and there as well as some messed up form that caught me on my toes slightly. Decided to stop messing around with light weight on my romainians and bang out some heavy’s at 315. last couple reps on the last two sets were a grind.

Squat <- rest pause
385x3x3x3x3x3

Romainians <- pause on the ground
315x6x6x6x6

Walkouts
515 x2


Wednesday – bench – more rehab

Shoulder seems to be getting better but still painful doing certain movements. Pain is present when moving any heavy weight across / in front of my chest as well as overhead sometimes.

Today I did a lot of warmups for shoulders, biceps, and rotator cuffs to see if this would prime the area and reduce pain. For the most part it did but pain persisted and I decided to work more on form with as much weight until too painful.

Bench <- pinky on ring
135×10x10x10 <- for the most part pain was only when un-racking the weight and when I lost a tight form. Tried 185 but was just too unstable in the shoulder area. This makes me believe that I have to strengthen the shoulder area some more before progressing.

Dips
5sets of 10 <- no real pain to speak of which was nice

Barbell Military Press
45 <- way too painful to continue

Dumbell Military Press
20×10 <- first set was again VERY painful but decided to continue with more sets
20x12x12x12x12 <- pain slowly diminished as the sets/reps progressed so I was able to get a total of five sets here