I'm DarkShadow. And This is my story.

[DarkShadow]

I've been working hard. After some 100+ applications over the week, I had 10 interviews with 7 exams. I've finally got a new job and I start tomorrow This is great news for having a set routine and staying mentally stimulated for a good company.

I've made a custom routine that I intend to follow for 8 weeks. I've spent weeks trying to get this right. I left an empty canvas and experimented each session to find what works best for me.

The plan is increase my level of fitness. Each week will most likely be different where I'll be working on volume with a mixture of periodization and supersets. A lot of this is very new to me. I've rarely curled and rarely used some of these parameters.

I've lost 11lb in 4 weeks. I'm trying to slowly decrease decrease my bodyfat whilst building back up. Some exercises are subject to change as I can't afford any accidents - I will be using progressions to get into (safe) BW exercises when my strength increases.

Here's this week:



I'm determined to stay fit and healthy as that will enable me to achieve all my other goals/challenges. I've been through the worst of it (I think).

 

[DarkShadow]

A quick update:

Albeit being pushed in lots of directions, I'm still training hard and consistently.

I have an appointment in a months time. When I last met the surgeon, I was informed that my ACL is torn. His own advice was that I should still be able to do the things I want without surgery and I should just focus on recovery. I don't particularly feel the same way, I don't feel good and I can feel it in every step that I take. I'm leaning towards surgery.

The more difficult challenge is in what lies ahead, knowing that all that I've been working towards will have to take a backseat once again. And the 3-4 months in the early stages of recovery are awfully difficult. However, I'm not trying to think of that right now, it's a daunting prospect.

I've been training awfully hard and dieting even harder. My deadlifts are now up to 130KG for 6 reps but my leg starts shaking at this point - I'm going to carry on with the intensity as a light weight as it's the only sure way of strengthening it. I know this because I was on 35KG some months ago. I can now do a back lever for a few seconds. I'd like to work on this and strengthen my core but for now, I'm taking it easy as I can feel it straining my deltoids.



Post surgery, despite being on a deficit and losing a lot of weight, I looked pretty bad. Once I was back into a routine and eating strict, things became somewhat easier mentally. Across 8 weeks (started dieting 3 weeks prior first pic), things were starting to move along after losing around 8lb:



Right now I'm trying to get into the best shape I can before Ramadan starts on June 29th (TBC). I have 6 weeks to kill it. Then maintain for Ramadan and a lean bulk until I get married in October.

My mental frame of mind is that I feel demoralised and weak. I was in better shape in 2012. I'm still rollin' with a plan for now. Over and out.

 

[DarkShadow]

you appear to be in the same gym I go to, judging by that photo.

Small world. Nudge me next time you're in

Still training bro?
Are you still on FB, my friends list just got redic and canny find anyone nowadays!

Steel as in Pirate Steel? Wut lol.

I am still training. I'm not on fb but drop me a line on my trust.

Things are starting to look a lot better. My power cleans and press are now up to 95KG and deadlifts are back at 150KG for 6 reps. Although I felt a little niggling pain the day after, I'm going to lower the intensity this week and see how things pan out.

Conditioning work is panning out great. Yesterday's superset looked like this with strict form:

12KG KB Sit Up - 10 Reps
12KG KB Torso Twist - 10 Reps
12KG KB Turkish Get Up - 10 Reps each arm
Renegade Rows - 10 Reps
Crawl outs - 2 Lengths of Studio
26KG KB Swing - 10 Reps
30 seconds skipping

For 3 sets. Felt great.

 

[DarkShadow]

Hey guys,

Progress was going very well. I finished up a modified HST run with a comfortable 180KG deadlift for 5 reps.

My weight has been a lot healthier at around 174lb. This was a few weeks ago just before the operation:



On the 4th of September I went for my second operation. I was given a spinal anesthetic and opted to stay awake. When the surgeon came in, he lifted my leg and start pushing against my knee in various motions. He said "DS, I'm not too happy about this. I'm not convinced your ACL is completely gone. I sense some instability but I'm not certain. We're going to go into your knee and we're going to talk about this."

We went in for arthroscopy and the monitor was turned towards me. It was undeniably impressive, the level of detail you can see through these things. "You're ACL is here, it's as healthy as it can be. However, I can understand why the last surgeon thought it was torn." He proceeded to show me all the excess tissue that was hanging around and talked me through it. They remove the meniscus some more and cleaned up. "DS, don't let anyone touch this knee again. It's good, it's healthy."

I'm so glad it went the way it did. Imagine having to go through a hamstring graft with all the pain and absolutely none of the benefits.

I'm now 15 days post-op and I'm committed vigorously to rehab. Over the year my other knee has taken a lot of impact but I'm convinced with time and effort I can become better. As expected NHS Physio is has been quite poor. I've been back in the gym around 4 times a week incorporating the vast amount of time on the legs (coordinating/strength/balance) and some time for some light upper body work.

 

[DarkShadow]

Wow it's been a while. I've been training hard since my last surgery. During that time, I travelled, got married and worked hard on the stability of my knee.

I've launched my new YouTube channel.

I'd like to start recording often and to start sharing my thoughts and ideas on returning to strength training. I feel there's a lot to share over this period. Be sure to check it out and stick around!

Here's my first video:

 

[DarkShadow]

Cheers.

Fix what Delvis?

 

[DarkShadow]

Sorry, my back No real idea as to what's wrong though, appears to be muscular or something in spasm

Hahaha, straight in - no background story. Delvis? Checks out.

What happened?

 

[DarkShadow]

Not sure, think I did it a few years ago but cant recall if it happened while squatting or deadlifting....my assumption is both. It just felt like major pump, no pain as such just sheer uncomfortableness.now however I can't go without a day of some form of discomfort

Can't moan though,managed to get my deadlift 1rm to 190kg, just reworking on my squat firm to hopefully get that up

Definitely worth getting checked out. Well done, that's a solid lift.

I had my MRI scan a while back and I'm having my third knee surgery tomorrow. This time on the other leg. I'm guessing in 2013 the pressure on the other leg started inhibiting my mobility. I knew something wasn't right but I had to see things out for the left leg before I thought about the other.

You can hear more about it here:

 

[DarkShadow]

I had the operation and I made a second video log which you can watch here:

Being completely oblivious to the procedure as they needed to know more, they repaired the meniscus which was a longitudinal tear.

The operation seems to have gone well. I'm taking some time out and looking forward to making a come back.

 

[DarkShadow]

In October 2015, I visited the Orthopaedics based on some discomfort behind the knee. He feared the repair may not have worked out.

I kid you not.

Surgery number 4 .

Luckily the repair was on point. There was some scarring around the tissue, so he took a little away and just gave a general clean up.

I did not stop training. During the surgery I was in middle of a cut and I didn't get to complete it to the standard I wanted but I was satisfied with the end result. I was mainly on a calisthenics routine and it's the leanest I've in my life. I shredded down to 157lb.





Earlier this year I stepped up my rehab and started my first powerlifting cycle (After 2.5 years!!).

My end of year goal was to squat 140KG Raw. It's going better than expected.

I'm also currently in at around 169lb:

 

[DarkShadow]

Cheers guys.

I had a small strength peak at 195KG deadlift. I ended up throwing in a little more volume as it was a short workout.

Awesome job, glad you're keeping (generally) well

I'm booked in to have x-rays and MRI on my back/hips for the 23rd, hoping it at least states something is wrong with me

Hope it goes well dude - keep us updated.

 

[DarkShadow]

Had a really odd moment a couple of weeks ago at work. I had about 5 days off legs- felt great. I was in a meeting and when I stood up, I lost strength to my leg. I limped around for a couple of days, felt okay and I tried some squats and they feel comfortable

I've had a little break by taking another week off. I'm getting it checked out just in case.

I've reluctantly started my third cycle, the slightest bit of pain and I'm stopping right away.

Stormed my session yesterday comfortably on a really empty stomach. It turns out I can't count when I'm hungry. This was supposed to be 10 reps which would have been comfortable.

Did a further 12 sets at 3 reps after these.

I'm travelling SE Asia in 4 weeks for about 5 weeks. I've usually trained when I go abroad but I have a lot cities crammed in so the daily walking and hiking will make up for my fitness and I may throw in isometrics/bodyweight holds a few times a week.

 

[DarkShadow]

Mid-third cycle

Squats now up to 150KG 6 reps (3 sets)
Deadlifts are now at 185KG 6 reps (2 sets)

 

[DarkShadow]

Here's a mini peak for my squat. The last time I touched 170KG was 4.5 years ago . I cannot believe it's been that long!

The last week has been awful for sleep and I've been in a calorie deficit planning my SE Asia trip. there should have been no grind but I was really exhausted - glad I still hit my goal. I have a grand total of 12/13 flights and 6 countries. I have an exhaustive itinerary, I'll be walking and hiking a lot but if I'm feeling up to it I'll throw in some Calisthenics works.

Straight after I return, Ramadan will be beginning. I plan to return with doubles and triples working around 80-85%. I'll then be reviewing my annual plan.

 

[DarkShadow]

This week hasn't improved much with sleep,food and recovery.

Decided to go in and try my best, my schedule is too busy. Managed 210KG for 3. I'd really love to see how it would look on a better day. It should have a been a smoother 210 for 4 but I'm happy. I haven't been above 200 in too long (almost 4 years?) nor have I done enough volume to build up to this. Very interested to see what more effort would yield in.

 

[DarkShadow]

Big news!

I went to do some 90% Squat work, after this I repeated my previous upper body session. Hit a new Bench PR at 115KG

I topped 500KG total this last week on a really off week. Considering I started this year at (what I considered a strong) 350KG, this is truly an achievement for myself!

 

[DarkShadow]

I had just over 5 weeks off. I walked and hiked a lot. I lost about 10lb and was highly active with little sleep.

Here was the plan:

Onto training, I saw a loss of around 25% in all lifts. I really struggled on higher rep work. I've bridged that gap fairly well since I've been back.

It's Ramadan which means I'm fasting for 19 hours without food or water. I've been training 3 days a week around 18 hours into my fast.

Yesterday this happened for the first time ever

 

[DarkShadow]

My arm is really starting to give in. I have tendonitis (tennis elbow), what seems like carpal tunnel and bicep strain.

I'm mentally driven to make intense progress but this arm keeps flaring up and longing out. I've tried a number of strategies over 6 months to keep it at bay but I think I'm going to have to completely remove deadlifts and upper body work minus bench, it's the only thing I can only really continue.

I can't really switch to calisthenics either. Anyone had similar?

 

[DarkShadow]

What have you tried? Assuming you've made a soft tissue routine to attack it?

I've been doing using the flexbar and doing Tyler twists (which helped a tremendous amount), soft tissue work across my arm, a number of exercises for all 3 problems and using the floss band.

I removed the biggest culprits, dropped to very light weights but deadlifts require more grip work and even using wraps as a strategy isn't proving useful above 70% work.

I think the juggling act of rehab whilst still lifting just isn't working out. I think that's the only thing left to do now, to completely remove lifting out of the equation and just left it rest. I guess I can use this time to really horn in on mobility and tissue work.

 

[DarkShadow]

Lots of things were tried.

Trust me it was 100% caused by my squat grip.

I can believe that. For me, low bar squat increased pain. I now generally squat thumbless.

I've completely removed upper body work and deadlifts. I believe it's starting to bring on RSI too as my day job involves a lot of typing.

My squats are looking and feeling a lot better as of late.

My confidence is starting to grow and that's been my real bottleneck with 4 knee surgeries in mind.