Glute/back update

My
glute is still really jacked up, but I’m expecting to feel bad for the
next couple weeks. I had plenty of treatment done, including:
Ultrasound, ART, NMT, STIM and rolling. My TFL, ITB, hamstring, QL and
all glute muscles, including muscles deep to the glutes(deep 6 hip
rotators) are all gridlocked, and will take some time to loosen up. I’m
just thankful that I’m not dealing with a tear of some kind or
detachment of some kind. The ultrasound seems to really help the most,
so I’m going to continue ahead with that, and as I start feeling
better, I will start rumble rolling soon, and working on mobility but as
for now, it’s still really inflamed so I’m leaving it be. Whats funny
is that I actually hurt the same glute doing mobility work last year and
couldn’t squat for a week or so. Stupid.

Plans

I’m
looking to do two bench meets before APF Seniors, one in April in
Miami, and then May in Tampa. I have a lot of improvement left to be
discovered on the bench, and I’ll be really focusing on this over the
next couple of months. APF seniors in June, then most likely, I will be
taking a break until it’s time to crank up for WPC worlds, in November. I
need to play it smart, especially since the XPC Arnold in March will be
coming up quick after the WPC’s, so I will not have much time to rest
in the next year. Doing a summer meet could be overkill.

Changes

I
think the 12-13 weeks that I trained my bench and DL heavy with high
volume was a bit too much, so I think that I will wait to crank it up at
about 8 weeks out instead. I may not be able to even get 8 weeks in
for seniors, depending on my hip, but we will see as soon as I can get
started back. I hope to be ready by April, but at this point I’m still
having a hard time getting out of bed, and tying my shoes.

Cardio

I’m
going to get back to doing cardio 3x per week of different kinds. I
need to get back to this for many reasons, one being that I don’t want
to have to worry about carb depleting anymore, and want to be able to
eat going into the meet. Shaving some bodyfat will not hurt me at all,
and I need to make sure that I’m healthy as possible while carrying
275lb or more. I’ve come to hate the feeling of bloating 10lb or more
after weigh ins and always feel like crap. I guess cutting weight all
these years has ruined me (especially the 20-30lb), and now I just want
to lift without feeling like a water buffalo.

My outlook on this meet and the prep

I’m
extremely irritated that the meet turned out the way it did as far as
my numbers, because I put in a ton of work, but you have to make the
best of the hand that you’re dealt. I think I made the most of it, and
I’m content for now, but I’m motivated for much more and I learned a
TON this training cycle about what works, what doesn’t and how I need to
listen to my body more. I wasn’t doing enough volume, that’s for sure,
but I need to find a happy medium.

More thanks

I
really appreciate the Help that Josh Bryant and Shawn Frankl provided
me this past training cycle. I like I stated, I learned so much and I’m
ever so greatful for their help. I appreciate Adam Driggers and Team
Samson for all of his help and proving an excellent facility for use to
train in. I’ve trained there ever since my first meet in 2003, and
haven’t looked back since. Keith and Tony for their awesome handling
skills and help at the last 2 meets I’ve competed in. Thanks to Clint
Smith and all the other guys for being fantastic training partners and
for being dependable. I appreciate the Steve Goggins for coming out and
supporting Clint and I, and always keeping it real. Straight forward and
no BS. Thanks again to my awesome wife Ria, who’s more supportive to
this dick/a##hole than he could ever deserve, and that’s no lie.

Congrats to all team EFS lifters who qualified for the 2013 Arnold!

Chad walker – awesome Super heavyweight and one that will be around for a while to do damage!! He just keeps getting better.

Jeremy Frey – fantastic technician and lifter. Monster 820 pull.. He’s back

Dave Kirschen – big PR total and bench. Possibly the smallest guy in the building, not excluding the children.

Clint Smith – coolest nose bleed of the meet, and just missed his 4th 800lb bench.
You have yet to see the best of Mr. Smith.

Al
Caslow – Caslow has come a LONG way from his 2nd meet in 2006 at
Seniors where got stapled with his squat warm-up and now has multiple
titles and records. One of the best ever under 200lb.