The Training Week That Was - 11/25 - 12/1

11/25
Muscle Snatch - 50x2x3 60x2 70x1 75x1 80x0
Back Squat - 60x3x2 90x3 120x3 135x5 150x2 157x2 165x5 (PR)
Front PP - 50x3x3 70x3 82x3 90x5 95x2 100x4 100x1 (forgot to do my down sets here)
DB Row - 85x8 105x8x2 115x8x2
Lat Pulldown + 4 Way Neck - 5 sets each
GH Raise 5x5 up to 25lb plate
Arches - 35kg for two sets for max time
Traction and Hypers

11/27
Pendlay Snatch Drills
Snatch + Abv Knee Snatch - 40x1x3 60x1x3 70x1x2 80x1 87x1 95x0 90x1 95x1 100x0x2
-85x3x4
Pendlay Clean Drills
Clean Pull + Abv Knee CJ - 40x1x3 70x1x3 90x1x2 100x1 110x1 117x1 122x0 (jammed the shit out of my wrist; puked a bit outside and almost passed out. Real winner of a workout. Note to self: just let it go when you get that far out of position.)
SSB Squat (can't grip anything with the wrist) 70x5 100x5 120x5x2
Cal Back Extension - 5x10
I should have tractioned after the SSB (it messes my back up sometimes) but my hand is a mess. Tomorrow morning might be a very enlightening experience with this hand. I'm very hopeful that it isn't broken and it's just really really sprained. The one other time I did this I dropped 125kg right on the palm of my hand; thought I had a spiral fracture of my forearm. This one is much farther back on the hand, so I'm hopeful it's all soft tissue. Everything in my hand just feels stretched/sprained, all the way into my fingers. It isn't super swollen or discolored, so I'm hopeful.

This also gives me a chance to test out an idea. When I iced the crap out of things, I notice that things are stiff for multiple days and my mobility/flexibility goes to hell. So here's what I'm trying, we'll see what happens: just got home a little while ago and I covered my hand in liniment (All-Pro Science Complete Relief). I'm also working it over in a bowl of very hot water and some epsom salt, alternating with bowl of ice water. The swelling is coming in a bit in my palm of all places, so I'm hopeful it's more of a big assed bruise rather than anything serious. The heat is actually going to encourage swelling, so my guess is this thing is gonna blow up like crazy. Trying to keep it active as long as I can and more Complete Relief before bed. I won't be able to keep the ice/heat combo going at work, but I'll ice it up and see what happens.

11/28 - Hoping for Sprain, but Planning for a Break
Hand swelled up like the Hamburger Helper overnight:

I'm currently alternating the hot water/ice water and figuring out what I can and can't do in the gym. Bruising is coming in hot and saucy and I'm going for x-rays Thursday afternoon. It would appear I will be doing a shit load of Safety Squat Bar work, posterior chain work, abs and plyos. Hardly the worst thing in the world, but kind of a bummer for my upper body work as that's where I really need work, relatively speaking (I need work everywhere, but you know that). I'm hoping the wrist will allow me to do some upper body pulling work with straps in the not too distant future.

11/29
Little bit of bar work, nothing special
Kneeling Jump Plyos bunch of sets
Front Squat (used straps) up to 120x3 127x3 132x3 (PR) then 120x4x2 120x5x1 (smoked these)
GH Raise worked up to 4x6 w/ 10kg plate behind head
Cal Back Extensions 4x12 w/ 10lb plate
Planks/Neck/Rev Hypers - three sets each
Traction

X-Rays: NEGATIVE. No broken hand, just very f'd up. Alternating the hot water/epsom salt with ice water seems to be really helping. On Wednesday I couldn't hold a coffee mug, couldn't button a shirt, couldn't turn my steering wheel and turn a door handle. Today I did all of those things plus did some bar work in the gym. Function and pain-free grip strength is returning real fast but the swelling is staying stubborn, especially in my palm. Still targeting next Tuesday as a return to full lifting. This Sunday is my last week of sets of five in the back squat so I'm going to aim for another PR at 170. Not being able to Oly lift is a natural deload and my squat should be raring to go as long as I can hold the bar.

12/1
Lot of warmup stuff
Bar work (ish)
Snatch Pull to 130x2x2 110x2x4
Clean Pull to 150x2 130x2x4
Rev Hypers

Function coming back real fast. Pulling doesn't bother it, but hand is still so swollen that my grip is messed up. Straps are unusable; causing too much pressure in the area. Tried compression wrap post-workout and having another thrilling day of alternating ice and heat. So satisfying ;)