M(ar)uch Lifting is good for you!
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SarahMorganP wrote: »Have any of you ever experienced anything like this?
yes, and i did not even need a bar to do it. my first encounter with lunges and squats was a circuit-training thing, and i think my recovery took me three weeks.
not saying that's going to be you. just saying i get it. when you've pushed things to the point of feeling heat in the muscles you used, i think an anti-inflammatory might be in order if you wanted one.
other things that help are
- GENTLE stretching a few times a day just to keep the circulation going and break up scar tissue before it forms [you're hurting because your muscles are probably full of tiny little micro-tears, which is normal but miserable]
- extra protein. i find it helps especially right at bedtime, but maybe i'm kidding myself that the timing matters.
- massage can get you temporary relief. be gentle, again. but it does help.
- make sure you keep up with your water consumption
- calcium and vitamin a or d (don't remember) might help. stay within safe limits though; you don't want to poison yourself. i also like to eat more vitamin-c type foods because connective tissue support or whatever it is.
- hang in there. weirdly enough, once you're able to stand it, doing unweighted reps of the same movement that caused the problem actually seems to help me. it's another way of keeping the muscles limber and functional while they heal. def not a time to push them or anything.
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Thank you! I have experienced the sore muscles the day or two after a workout many times but this was just completely different. That hurts when moving and you can tell it's the muscles that are sore. This was all over weird achy feelings that were there when staying completely still and hurt less when I got up and moved around. I did end up taking some ibuprofen and that helped it dramatically and now that pain is gone thank goodness!
Eating more protein is definitely something I need to work on, I have such a hard time with that. I am a carb addict and that's mostly what I eat. I think I got maybe 30g of carbs yesterday and that was almost all from my snack after my workout. Like I said, I'm working on it!
Thanks for the thoughtful reply!2 -
@SarahMorganP DOMS is a *kitten* but it'll get better. The second day after the workout is the worst, then the third day after should feel much better. Try not to let yourself sit around too much because that will make you stiffen up. Walk, yoga, stretch, etc will help a lot. Motin is your friend if you're super inflamed. And repeating some of the movements with body weight only, as @canadianlbs suggested, can he helpful. Where you are sore can also be a good way to gauge your form. If you did deadlifts and the only thing sore was your quads, you'd know something was off and could correct for it next time. I hope it feels better soon!3
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Guys, I have DOMS in my chest from my modified pushups! Lol I think I'll be going back to the bar for bench next time!3
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Stronglift Workout A
Squats-1X5X 55/65/75/85, 5X5X 90
BP-1X5X 45/55/65, 5X5X 75
BR-1X5X 75
Kettlebell Swing
Goblet squats-3X5X 3
Russian kettle bell swing-13X7X 35
40lbs loss by May 27 Challenge
Nicer weather today! Just got back from the first of my 2 mile walks today! 2-2 mile walks!
Not really trying to increase the amount of weight on my lifts until I am done eating at a deficit. I did however increase the weight of my kettle bell. Supposedly it should tighten my muscles and increase strength. We'll see!2 -
Lots of good work going on here!
@SarahMorganP - trust your gut, too. If you feel like your soreness is beyond DOMS, don't hesitate to see a physio/acupuncturist.
. I had a deadlift PR, and uh... some suspect squat form on Thursday... which left me limping and with significant pain in my hip on Friday. I was fortunate to be able to get in and see my lady right away, and she figured that I just overworked some of the muscles. 1000 needles later, a lecture about form and pulling too much, and reduced activity until I see her next week... I'm feeling a ton better. Really glad I went in (especially when we have so many ladies here with hip injuries - I was really nervous!). So trust your gut.
I'll be hitting the gym tomorrow, but on half capacity for anything below the belt... and goblet squats instead of barbell (sad face). Looking forward to benchpressing again! Never thought that I'd be saying that. Lol!!6 -
aaaand on the 'injury' note . . . i am so freaking happy right now. woke up super early for my next massage-kid appt, so i went to the gym and did squats beforehand.
tuesday's student was a little bit meh, and last sunday's is very 'new'. so i was feeling sort of confused and not better and i specifically wanted to kind of pre-hurt myself a bit before this one - just so i could remember which muscles are the ones that give me the real trouble. well, it worked, is all i can say :tongue. and this time i lucked out. i got a young woman who lifts and who is a boxer! so hell, she was strong.
afterwards i went straight back to the gym because 'i really should do my 5x10 bench for the week.' well, you know what happened. i did bench at 45/45/45/50/50 for tens. but then i re-did my squats.
first squat session i did my slow windup thing, 1x5 front and back from 45 up to work weight of 70 in 5-pound jumps. at 70 i did one set of front and three of back, so that's progression or at least marking time.
second squat workout i did warmups and then went with 10 pounds for my jumps. so 45/45/45/55/65/75. just one set, wendler-style, since i think that was enough. getting to 75 was a thing i was pretty happy about.
and the other thing i did was the double-cable pulldowns. when i hit 37.5 earlier i got inspired to make this a serious lift with specific expected sets and reps, and progression and all. my loose plan here is to do 3x5 at least twice a week just like everything else. and then once i get up to 50 pounds i'm going to re-try the pullup progression project. it's not that i really care/want to do pullups that badly, but the eccentrics i was doing were so freaking helpful for other things that i want to go back to them. except that this time i want to be feels-like-100 pounds worth of strong before i leap up there and throw all my weight into those little shoulder and upper-back muscles again.
so that's me. wall o'text, but, y'know.7 -
Cable pulldowns = lat pulldowns?
I like those, although wide grip ones were tweaking my right shoulder just a bit. I think I should be fine to do those. You mentioned pullups - I worked up to pullups with close-grip lat pulldowns while standing up. When I got within 5 pounds of my body weight, I managed to do my first pullup.
Day off lifting: ran 5.25 miles. Slow but it felt good. I like running a lot (did so on-again-off again since age 19, ran a bunch of marathons, my last was in 2007) and am considering building up to a half marathon. I do miss running that mileage.
I am going to have to figure out how to do both lifting and higher mileage running such that my legs aren't dead all the time or injured. Maybe back off to lifting twice a week, running 3-4 times a week with other cross training?
Although I think the deadlifts are stopping me from getting hamstring and hip injuries.4 -
@lkpducky I've been juggling running and SL for the past few weeks by doing MWF StrongLifts and TThuS running. It doesn't give you much time to recover for either the runs or the lifts. So I'm still figuring out which days to take it easy and which to step up either one. Once a week, I will probably start lifting less weights for endurance rather than gains to give my body a break. I'm also considering lifting 2x a week after a few more weeks.
I was too sore from my lifts yesterday to do a long run today. Walking 3mi in the park instead. Perfect sunny day for this!2 -
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SarahMorganP wrote: »Thank you! I have experienced the sore muscles the day or two after a workout many times but this was just completely different. there's a reason why i kind of prefer the term 'muscle fever' over 'doms'. on the other hand, you just reminded me that calling ordinary doms muscle fever is like calling a sniffle the flu. but i like amy's point about how the soreness gives you a useful next-day roadmap if you're unsure of your form.
the protein thing is a bit of a rat race for me too. one of the nicest things about lifting for me has been that it makes me hungry. i don't think my eating habits were bad exactly, in the sense that i mostly ate healthy-enough kinds of things. but i've always had this recreational sort of attitude about food, like it was something you can do if you want to, but you don't have to if you don't want. lots of eh-i'll-just-eat-[whatever]er rather than dealing with meals. but three years of lifting has turned me into a person who can't function without eating actual meals like a normal grownup.
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Hi new and happy to be here. On week 8 of my Stronglifts journey and have sadly had my first squat fail yesterday and especially bummed it was the first time I got the big 45s up. I signed up for a 5k in May and started c25k as well which I think contributed to the fail as my quads are pissed. SL MWF and C25k TThS with yoga on Sunday when possible. I am on a cut so not suprised I am hitting the weight wall.
Yesterday SL
Warm up Squats
Squat 135 5 4 3 2 2
Bench 58 5x5
Row 85 5x5
Nees to invest in fractionals although geyting by with creative use of extra clips and grips
Today walked 3.2 miles with the family and day 2 of c25k on the treadmill.
Foam rolled the legs and took a nice salt bath.6 -
Week 2 day 3 for me today. This is the first time I have ever done my lifting on the morning, normally I do it around 6pm. I'm not sure if I like it or not.
Squat 45 3x5, 55 3x5, 70 5x5
Overhead press 45 5x5 (no idea when I will be able to increase this one. Think I might need to invest in fractional weights).
Deadlift 115 1x5
Stretching
I'm sure we will do some walking later, it's supposed to get in the upper 40s and that will feel hot, so I'm excited!
I have had a horrible headache for 2 months now. With it turning into a migraine 5 times. The only relief I get is while sleeping (if I'm not up all night in horrible pain like Fri night where I got 2 hours of sleep) otherwise I'm in pain from wake up to bedtime. It's starting to really wear on me mentally and makes it very hard to push through workouts.2 -
@SarahMorganP i'm sorry that you have been covering with a headache for such a long time. I have also suffered from headaches most of my life. I get Botox shots and that works for me.2
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SarahMorganP wrote: »I have had a horrible headache for 2 months now. With it turning into a migraine 5 times. The only relief I get is while sleeping (if I'm not up all night in horrible pain like Fri night where I got 2 hours of sleep) otherwise I'm in pain from wake up to bedtime. It's starting to really wear on me mentally and makes it very hard to push through workouts.
wow, under those circumstances i think i'd just scale down the workouts to 'maintenance' style and treat it as being you-caught-a-bug sick. if there's any correlation with when you started lifting though, try googling for 'trigger points'. they're twilight-zone weird little bundles of extra-tight fibre that can form in muscles, and it's flat bizarre the way they can make pain show up in areas nowhere near them.
there are several websites out there (ask me how i know :tongue) that provide a nice body map where you click on the part of yourself that's hurting and then narrow in until you get a list of which tp's might be involved in the pain, and then visuals showing where to find them and work on them in which muscles.
worth a shot. i hope it improves for you soon.3 -
Stronglift Rest Day
Kettlebell Swing
Goblet squat-6X5X 35
Russian kettle bell swing-26X 10 X 35
40lbs loss by May 27th Challenge
Finally a beautiful day today! It's supposed to get up to 50° today! Getting ready for my first of two-2 mile walks for today. I might go for three!
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Thanks ladies. I think it *might* have something to do with my brain surgery. I have had headaches chronically my entire life but always for a few days a week and not the entire day. So this is way way worse.
I had my brain tumor removed (not the cause of my headaches) almost 1.5 years ago now. They did the surgery through my nose and ever since my nose is stuffy in the middle of the night and runs all the time when awake. I just read a story about a woman who had the same procedure and had horrible headaches for years after. Finally they figured out that the surgery caused a bone spur. Once they removed that her headaches stopped. I'm going to see about getting into an ENT.4 -
@SarahMorganP Sorry to hear about your headaches. Have you also followed up with a neurologist in addition to an ENT?
SL Day off. Feeling much better this morning so did a 9mi run to the beach and back! The first 6 mi were easy peasy, and the last 3 not so much. Will see what I can do about getting a watch to monitor my pace.
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SarahMorganP wrote: »Thanks ladies. I think it *might* have something to do with my brain surgery. I have had headaches chronically my entire life but always for a few days a week and not the entire day. So this is way way worse.
I had my brain tumor removed (not the cause of my headaches) almost 1.5 years ago now. They did the surgery through my nose and ever since my nose is stuffy in the middle of the night and runs all the time when awake. I just read a story about a woman who had the same procedure and had horrible headaches for years after. Finally they figured out that the surgery caused a bone spur. Once they removed that her headaches stopped. I'm going to see about getting into an ENT.
Yikes! I'm glad you aim to see an ENT. I hope the doc helps you get to the bottom of this!
@chichidachimp sounds like my kind of weekend morning!
@NKoz82 that is a lot, lifting AND starting a running program AND cutting. And I can't recommend the fractionals enough! They're getting me through some stalls.
This morning: walked a couple of miles outside. The ducks were spending more time flying than in the pond, and one of them landed on a roof and sat there quacking.
Then the gym. 5 minutes elliptical, 20 minutes treadmill alternating inclines and fast walking, 16 minutes arm crank.3 -
Went to the gym. Squats were 25 pound goblets, which immediately began to hurt. Not enough walls in the gym to roll the little butt muscles with a lacrosse ball, but I did it when I got home and feel much better.
Upped my bench press to 75 lbs. I feel super proud, but really struggled to press all 5 in each set. 5x3 would have been easy.
Kept the row at 75 lbs, out of hip/hamstring/gluten issues. It was good.
2x5 assisted band chin ups and pull ups both. I've notice a lot more definition and musculature in my back, and I'm so super stoked about.6
