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Having to move my days a bit because gym will be closed next 2 mondays, and I had a Dr.'s appointment yesterday. So skipped conditionning, went for bench and rows a day early. On very little sleep.
Bench 45x8, 65x5, 75x3, 82.5x5, 95x5, 107.5x8, 85x12
Bulgarian split squat (offset front rack DB) bwx8, 25x8, 30x2x8, 35x8
Pendlay Rows 45x6, 65x5, 75x3, 77.5x5, 87.5x5, 102.5x8, 75x13
Sumo deadlift 65x8, 85x8, 95x6, 105x10, 120x10, 135x2x10
(yes, I was swapping plates in between each sets. Hamstrings were on fire!)
10, 8, 6, 4, 2 for time
- knees to bows
- burpees to target
6:08 total time.. So close to that 6 min goal!
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Squats - Feeling pretty discouraged with these lately. Today was my third time failing at 115 lbs so it's telling me to deload to 100 lb. I will go ahead and deload and Trust the process but it just feels ugh.
Overhead press - I was able to fairly easily get 5 x 7 at 60 pounds so these felt pretty good today.
Deads - 5x 145lb
4x 185lb
1x5 205lb
Four assisted pull-ups with the small black band.1 -
Well, pt also went with the “this seems much better” trend. Lots of ankle manipulation though. But also some “this is where you are, this is where I want you to be.” So, some metrics of progress are measurable. The nerd in me likes that. Then some sort of phono mumble jumble machine.... goopy stuff and ultrasound looking bit, got kinda warm- that was the closest we came to voodoo I’m supposed to trust but not understand. Got given a couple strength and flexy exercises, but a short enough list I can remember them, and might actually do them more regularly if they don’t take all day. Got Kt taped in lieu of the new bracey thing pt and doc want me in, because as of when I left, office gal had been on the phone for more than 30 minutes trying to find out if insurance would cover it.
Restrictions are no running, jumping, and no uneven surface activities like hiking etc. put plates under heels for squats to keep tension off the angry tendons. Otherwise everything is legal x including split squats and lunges - trust me I asked specifically, hoping I would get told no.
Today was squat day.... we ended up modifying the heck out of it... ended up with more deadlifts than dead lift day... so maybe just call it leg day. I asked him if crying was ok. He said yes.
Trap bar deads,
Split squats (after all the ankle stuff, I couldn’t even get set up without feeling like falling) so, these became static lunges, with lots of extra balance help.
Stiff leg sumo deads
Leg press
Rope crunches
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Ps- new pt has a good and festive sense of humor.
My Kt tape has a Santa hat
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spent the entire day getting Really Good Stuff done with my dad, so not a whole lot of anything 'me'. but he did mcgyver with me on working out a doodad for me to do nordic falls with, so it was still a good day. and we chased all over the back of beyond, getting in and out of cars and keeping our balance on ice and just generally doing the kind of thing that would normally make my hip nuts . . . and so far it's holding up pretty well.
i can't stop poking the left-hand side of my bum. tbh i've been doing that anyway for probably more than six months, but back then it was because of the trouble spots. now it's 'look, i poke and my finger sinks in by this much' . . . and bounces back which means muscle, is the big thing.0 -
Then some sort of phono mumble jumble machine.... goopy stuff and ultrasound looking bit, got kinda warm- that was the closest we came to voodoo I’m supposed to trust but not understand.
They did that with my shoulder, too. Something about electrical impulses helping the muscle kind of loosen up. There's no big evidence that it works, but also no evidence against it, and it does provide some form of relief to a degree, i guess (or some kind of feedback that could placebo as "hey this is working" and just by shifting the mind, it shifts the body, too).Restrictions are no running, jumping, and no uneven surface activities like hiking etc. put plates under heels for squats to keep tension off the angry tendons. Otherwise everything is legal x including split squats and lunges - trust me I asked specifically, hoping I would get told no.
Today was squat day.... we ended up modifying the heck out of it... ended up with more deadlifts than dead lift day... so maybe just call it leg day. I asked him if crying was ok. He said yes.
Trap bar deads,
Split squats (after all the ankle stuff, I couldn’t even get set up without feeling like falling) so, these became static lunges, with lots of extra balance help.
Stiff leg sumo deads
Leg press
Rope crunches
All this ankle stability talk now has me wanting to ask one very specific questions: what kind of shoes do you usually wear running and when at the gym? (2 different pairs, right?). I got a little nosy and curious and went to check on peroneal tendinopathy and the one thing that jumps to me the most looking at where that muscle is and the symptoms + causes is that a lot of it sounds like improper shoes would just make it even worse. And improper shoes also make stability much harder to find at the gym.
I could not tell you enough about how much switching from runnings to nike frees to crossfit shoes has done to my stability in all things (single and two legged exercises alike) and finding proper running shoes (without arch support in my case, which is a lot harder than you'd think! But that's cuz I have alien pinky toes that stick out like a duck palm), has improved my ankle stability. It used to be a thing with me to turn my ankles every other week. Now it barely ever happens, and when it does I can recover from it quickly. I'm guessing running away from any type of shoes that support my ankles for me (good luck finding winter boots, though -_-') has helped a bit?
tl;dr Maybe your shoes are partially to blame for what's happening (wrong arch support for your foot, putting too much weight on inappropriate shoes in the gym)?
Also, might sound counter-intuitive to a degree, but if your ankle is super unstable, you may want to see if you can restore mobility in your tibia/calf/knee area. Sometimes the body hurts itself somewhere trying to overcompensate for another issue upstream/downstream. And there's not much further downstream to look at when you're at the ankle!0 -
Yeah, i Had been just wearing my runners for all things fitness, unless I was home and could be barefoot. Current trainer got me into high top converse for lifting. So, a more solid foundation than all the runner shoe padding.
And I agree, at this point I think there are other issues as well, but not quite sure which is chicken and which is egg at this point. But I do think the origination is the ankle just based on some past history things, but I could also be quite wrong.
I will say though, I was pretty convinced I had just been “meh” for my workout. Like phoned it in, went thru the motions and got it done sorta thing. But i did enough to be sore, so maybe I wasn’t being as lazy as I thought.0 -
Hi everyone I’ve not posted in ages but had been working out up until last week when I was told I’ve got a pelvic organ prolapse, the first thing I asked my dr was Can I still lift and unfortunately she said no heavy squats or deadlifts1
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I’m gutted as I’ve been lifting for 2 years and am obsessed with it.has anyone any experience with prolapses?1
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I’m gutted as I’ve been lifting for 2 years and am obsessed with it.has anyone any experience with prolapses?
So sorry to hear about it, I remember seeing you around, and I know i would be pretty gutted myself. Is that sort of like a hernia? Is there any chance for you to get some sort of surgery, recover and then get back to it?0 -
Halfway through last week of 5 before the online meet, so last week of doing AMRAP sets for me. Which means, on squat day: *dun dun dun* CARDIO SQUATS (yes, it's only Friday, but with the gym being closed next 2 mondays, I've had to adjust my schedule a bit)
Squats 45x5/5, 65x5, 85x5, 105x3, 110x5, 127.5x5, 145x11 (oof!), 115x15 (OOOOOFFF!!)
with hang power snatch warm-up progression in between sets to 65x5, 70x5, 70x3, 70x5
Was honestly just ready to call it in at 12 on that last set, but I knew I had some left in me. It's impressive how much my squat is improving just getting a bit more volume now. It's been stuck for so long! But, as opposed to how it was last year, I'm not folding over when I grind, and my lower back/SI joints are not complaining about heavy sets, so I think the rebuild was worth it. Plus, I'm slowly moving the bar down a bit on my shoulder (it's still a high bar squat, mind you), which means better leverages!
Low incline DB bench & rows 25x15 (wut?), 35x8, 40x6, 40x6, 72.5x5.5/6, 45x5.25/6
left arm only @30x10
yes, I *tried* a 6th rep on both last full sets. Left arm just wouldn't get there without me shimmying on the bench), hence the extra set with the left arm only
And then I gave myself an arm pump. So not used to that xD
EZ bar curl 30x15, 35x12, 40x8, 45x6
superset with rope pushdowns 35x15, 45x12, 55x10, 65x8
And I spent 10 mins on the treadmill. WE'RE ALL GONNA DIE!?! lol no, but some dude had left his towel on the pulldown machine I wanted to use. And it was still there when I got off the treadmill. No dude in sight. FML I could've avoided cardio -_-'
I've also been cutting a meal almost every day this week (seriously, eating 2 lunches was getting ridiculous), so I was real hungry this morning O.o Still kind of am, but I'll tough it out until real lunch, yanow?
Plan is to hit deads & ohp tomorrow (hence the no WOD today, well, that and I didn't have my phone/timer...), and a christmas-themed WOD on Sunday, then come back on tuesday with bench and rows, and use joker sets to load up a bit more weight, and do 3 short sets of submax reps as back down sets afterwards. Little assistance on week of 3s, Basically no assistance on the 5/3/1 week, then I'll hit my openers one day (thinking 135 bench, 185 squat and 215 deadlift, for a total of 535, hoping my grand total will be 600 with a 150/200/250), and do the meet when I'm not all sore and stuff. Yee!0 -
I’m gutted as I’ve been lifting for 2 years and am obsessed with it.has anyone any experience with prolapses?
So sorry to hear about it, I remember seeing you around, and I know i would be pretty gutted myself. Is that sort of like a hernia? Is there any chance for you to get some sort of surgery, recover and then get back to it?
Thankyou,Yeah like a hernia ,it’s called a rectocele.its too small for surgery ,Ive been referred to a nurse to teach correct pelvic floor exercises and I’m goin to a physiotherapist that specialises in women’s health.
Ive been researching and it looks like once there’s a weakening it’s just about controlling it so won’t be able to lift again.im still going to bench and do seated ohp and seated rows for now at a lower weight with more reps and hoping the physiotherapist will be able to give me lower body exercises.0 -
Hi everyone I’ve not posted in ages but had been working out up until last week when I was told I’ve got a pelvic organ prolapse, the first thing I asked my dr was Can I still lift and unfortunately she said no heavy squats or deadlifts
oh, that really sucks. i don't have any experience of prolapse, i'm sorry, but you can sit with me on the no-lifting bench. i'll scootch up.
were you given any kind of a plan or a timeline or anything?
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Aw Least I’m not on my own on there,how are you doing? My dr said I could potentially “fix” it in six months but once there’s a weak spot it’s more about controlling it and stopping it progressing. TMI but it’s where your rectum bulges into the vaginal wall so as much as I love lifting i really need to listen to my dr,I’m hoping the physiotherapist will be able to help with an exercise routine.0
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as much as I love lifting i really need to listen to my dr,I’m hoping the physiotherapist will be able to help with an exercise routine.
that would be great. there's almost always something, you know? and not to second-guess your physio, but maybe some kind of pelvic-floor thing could help.
my story is tendinopathy, according to the sports doc. hamstring and glute medius, also according to him. he pmuch gave me a complete lifting ban, for at least two months. well, he said he'd 'be okay' with me doing eated upper body stuff, so i guess i could technically go and do seated presses or something. but tbh i just can't get it up for just that, so i'm not lifting at all.
to be even more honest, i was terribly upset when he laid it on me. but now i've been doing this physio stuff for a few weeks, and i'm actually feeling more into that than into something like deadlifts or squats. i'm just not in a lift mode mentally, and since it's what i've been told not to do i'm just going with it.0 -
I think lifting takes over your life but in a good way,I nearly cried to my dr and felt like I was grieving a loss you know,it feels silly because people are going through much worse .
My dr swore when I said how much I was lifting she said she couldn’t get past 30lbs.she said it’s the best exercise and she’d love all her patients to do it. She said I can do bench and seated exercises etc .do you think you’ll get back to it when you’re better?1 -
found a way in t-space to do my falls, and i even added a resistance band to get the full rom out of it. thanks to krok for sending me a youtube link that got me re-focused on this.
asked mr t for form check on planks, which was hard for defensive no-proprioception me. but i don't have a clue what i'm doing with planks, so i needed it and he came through. was helpful. he suggested i start with the straight-arm form, which is more like the top position for a pushup. and that worked to pull my shoulders down and give myself a straight back so no sense in pouting. got to work with yourself where you find yourself, and all that. got a side-plank check too, also helpful as i didn't know what good form was for those either.
and finally barbell bridges with 75 pounds. have to see what the reaction from my bad hip will be tomorrow but i'm making progress, i guess. this time last month even naked bridges gave my hip three or four days of hell, and that has definitely not been the case for a few weeks now. so i reckon it's time to add weight.
side-lying abduction now easy with 1.5 weight so i bought a four-pound bag of rice today. i think four? clearly too steep an increment so i'll take it down somehow :P
i haven't had much time to take stock of how any of this might be changing the way that i look. none of it sounds like it's much, but it's misleading that way.0 -
I think lifting takes over your life but in a good way
yes, really true. and then when you can't/don't do it for a while there's this huge amount of time it used to take up, which you don't know how to fill.she said I can do bench and seated exercises etc .do you think you’ll get back to it when you’re better?
sounds like we're on the same kind of restriction, at least as far as that goes. i am sure i'll get back to it. WHEN i'm better. but i guess i battled it for a good part of this year, so now that i've gotten my head around the idea of 'don't suffer needlessly', i'm just in this different mental space right now. i'm not feeling it. not because i don' tlove it, but just because now i'm listening more to my body instead of just to my mind . . . well yeah. turns out my body has probably been saying 'i'm not feeling it' for some time.
i'm absolutely confident your physio will find you lots to do. but i'm guessing you just got this news and that next step of meeting with them hasn't come yet.
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Had an awesome one today, and this despite squatting just yesterday, AND going ice skating last night (which usually leaves me a little sore and my ankles stiff cuz I don't do it very often).
I actually felt more mobile than usual, though, probably thanks to that
But I also did fall once and bumped my left arm down and I had to wear my wrist wrap today because it wasn't feeling super.
Deadlift 45x10(RDL), 95x5, 115x5, 135x3, 150x5, 170x5, 195x10, 155x15
OHP 35x5, 45x5, 55x3, 57.5x5, 67.5x5, 77.5x10, 55x13
(But I goofed and used the women's bar, which is actually 33lbs, so even though the weight felt light and the reps super solid, I'm not sure how that'll translate into next week xD)
12 min AMRAP
- 1 DB (left) Offset Squat @40lbs x5
- Push Up x 5
- DB offset squat (R) x5
- Recline row x5
- Sit Outs x5/side
I ended up with 5 rounds and 2 push-ups... If I had to redo I'd drop the weight on the DB a bit, I rested too much between sets there. And maybe up the reps to 6 on the bw moves. Maybe that'll be my progression for this
3 rounds of 4min ON, 1 min REST
- 500m row (~2:06 each round)
round #1 => alt KB snatches xRAT (20 total)
#2 => alt KB clean & press (14 total. I was getting tired and I had an issue with the rower at the start of the round xD)
#3 => 2DB thrusters @15lbs (16 total?)
I was just done after that. A bit iffed that I couldn't get my rowing under 2 min for the 500m, but I think my technique is getting better. I was just very fatigued to begin with.
I just chowed down "breakfast" at 12:30ish and I think I need to eat another one because woah. I'm a lil upset that I forgot to weigh myself after my shower, cuz I think I've lost a bit of weight haha. Ah well, tomorrow. Before the holiday splurging begins. For sure.1
