January-lly committed, good things will come (Check-in Thread)
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i will say that i can balance a lot better on my left leg than i used to be able to, so there's that. can even sustain about the first 25% of a one-legged squat without wobbling.
idk if i'm using the right muscles or recruiting fakes to do it, of course. but i'm 18 days out from my followup appointment on the 29th so i guess i'll find out pretty soon.1 -
forced to leave home for errand reasons, so i broke pattern and went to the gym since i was already out there.
they've switched up their kettlebell set, so the good news is, the new set have thin/big enough handles that i can fit my foot into the smallest one. bad news is the smallest one in the new set is an entire nine pounds.
good news is that i did all 3x20 abductions with them anyway. and a series of prone knee-extension sets, verrrrry slow on the eccentric section. not saying the abductions were easy at that weight for that many reps, but only the final five or so in each set were real face-clencher reps. and nine pounds was a manageable weight for the extensions as well, but i kept it to just 3x5 because 'manageable' certainly didn't mean 'light'. you learn a lot about how crappy your stabilization is on one side, when you lie on your face and use one foot only to get a kettlebell into the air. right leg very little trouble; left leg waving and wobbling all over the place.
also did some eccentric hamstring bridges - heels up on a 'step', toes cocked, and bridge up fast then use the hamstrings to come down, sloowwwwwly again. there's just no question that the left one burns in a way the right one doesn't, at all. i guess i pushed it into slightly new ground today with the heavier weight, so i'll see tomorrow whether i overdid it.1 -
saw someone today who maybe weighs 160 himself, doing squats with a JUMP as he finished lockout. i was so startled that i kept watching and it was not just a 'pop' from the hips; it was a little real and intentional jump.
i will say that he stayed very stable with it, but not something that i'd want to try with near-body weight on my back. not on a barbell - too much of a lever arm if things go wrong.0 -
@canadianlbs so much of your above descriptions just made me feel much better about my stuff. Like my stabilization sucks on both sides... but the left is soooo much incredibly worse it is almost comical.
I am traveling for work currently, but a novel change with current pt situation, they hav offices elsewhere. There is one here, and it’s actually around the corner from work, so no excuses. But they hadn’t seen how comical my one legged stuff is. So, pt lady goes “let’s go over to the bosu, we are going to have ya stand on the bosu, on one leg, and throw a ball to you”. I look at her rather skeptically, we very quickly went to “ummm we will hold off on the ball.” After she saw my first attempt. Followed shortly by “let’s move the bosu over here where you have something to hold on to” yeah... right wasn’t great.... but left was a train wreck even while firmly holding onto things.
But I gotta get my butt back to the gym in some form. Or I gotta start trying on my pants before I pack them.... especially my men’s jeans that don’t stretch.1 -
amyinthetardis1231 wrote: »I'm going to practice sumo deadlifts for a few months and see how that goes
sumos were pretty neat. but So Different. sez the woman with no attention span who spent one evening doing them and then just wandered away from the idea. you really really need to get your hands centred for them
@canadianlbs so much of your above descriptions just made me feel much better about my stuff.
i'm genuinely happy to hear that. because it means don't have to picture even the crickets rolling their eyes and yawning while i yammer away to myself.
i hear you so much about the nonplussed physiotherapists. and the way they quickly rein in their expectations when they see the reality. it's weird how there can be such an explosion of body-knowledge out there these days (thank you crossfit for *kitten* up so many would-be athletes, i guess). and yet there are people like you and me who none of the knowledge seems to have gotten to yet.
i daydream about magical fixes, you know ?
a nd meanwhile, i'm not even the tiniest bit tempted to deadlift or squat atm. i still have three weeks for this 'two months total rest' to do its magic, but idk how hopeful i am at this point. i'm some better, but doesn't feel like i'm anywhere near better enough to go back to the bar. 0 -
i'll add this, to encourage myself. since idk when i have not been able to pass that physio test where you lie on your stomach and they ask you to use your glutes to get one leg at a time off the table. right leg, yes; i could always do that. left leg no. and when i did do it it was always clear even to me that i was using the hamstring and not the glute.
so. i can now get my left leg up using the glute. not as far as the right leg, and that seems almost to be a physical block of some kind, like the joint itself just won't go past a particular point. so i'm still out of balance BUT that's a piece of basic functionality that i never have had and which i now do have, at least somewhat.0 -
January Weightlifting
Goal: 10 times ( min 2times/wk)
Done: 4/10
12/1/18
Set B
Squat 5x5 27 kg 59.5 lbs
OP 5x5 22 kg 48.5 lbs
Dead lift 5x2 45 kg 99.2 lbs
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg0 -
I'm a sumo convert! I hit a 20lb PR in my second sumo session, first one trying to lift heavy. I'm going to have to revise my deadlift goal at this rate!
OHP: 3x5 @ 60
Squat: 3x6 @ 125
Bench press: 3x10 @ 65
Sumo DL: 1x5 @ 145/152/162, 2 @ 172, 1 @ 1823 -
i basically just futzed around in t-space. taht's about all i have to say about it 0
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i keep meaning to teach mr t the south african expression 'tuning me grief'. he likes seffer talk for some reasons, so he'd love that one. 'how's the tendons today?' 'eh, they're still tuning me grief'.
which they are.0 -
Welp, sorry for the lack of updates Tapering for a meet = not a lot of very interesting stuff to report. But I did go light it up this morning despite it feeling like the world was against me O.o
Squats
1st: 175lbs
2nd: 195lbs
3rd: 205lbs (I think that's a PR repeat)
Bench
1st: 125lbs
2nd: 140lbs
3rd: 150lbs (pretty sure that's a PR!)
Deadlift
1st: 215
2nd: 235
3rd: 255 -- not a PR, and I stupidly pulled my shoulders back at the top which resulted in a shrug-like motion and might get me a red light on this one.
Ah well, overall I still hit my goals! Now on to the next leg of my training: FAT LOSS FOCUS *dun dun dun*
(because I'm fairly strong. My body weight is def. the thing that's holding me back for crossfit, and my next "comp" is going to be the xfit open. Soooo, yeah.)3 -
Impressive numbers, krok!
Had another weekend at my dad's house to clean things out, etc so my gym time continues to be somewhat fractured but I got in today.
Squats 5/3/1 @ 135/145/155
Sumo DL 3x6 @ 135
TRX skaters 3x20
TRX rows 3x10
TRX curtsy squats 3x202 -
I forgot to check in after I lifted yesterday. I went to the gym in the evening instead of the morning which was a bad idea because it was packed and it took an hour for me to get the single squat rack that we have at our gym but once I got it I decided to really push myself on squats because they've just been so lacking lately and I was able to get up to 145 pounds for 3 reps. That's the heaviest I've ever done and also happens to be just a few pounds shy of my body weight. So, I felt pretty good about that.
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Hoping to see my minigoal of getting back up to 135 squats in the next few weeks!
Sunday
Squats 5x5 110
Bench 5x5 55
Row 5x5 70
Today
Squats 5x5 115
OH 55445 55
DL 1x5 95, 115, 135, 1451 -
January Weightlifting
Goal: 10 times ( min 2times/wk)
Done: 5/10
18/1/18
Set A
Squat 5x5 27 kg 59.5 lbs
Bench press 5x5 27 kg 59.5 lbs
Barbell rows 3x6 1x8 1x10 32.5 kg
71.6 lbs
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
12/1/18
Set B
Squat 5x5 27 kg 59.5 lbs
OP 5x5 22 kg 48.5 lbs
Dead lift 5x2 45 kg 99.2 lbs
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
9/1/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 5x7 30 kg
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Dumbbell OP 10x3 10 kg
4/1/18
Set B
Squat 5x5 27 kg 59.5 lbs
OP 5x5 22 kg 48.5 lbs
Dead lift 5x2 45 kg 99.2 lbs
Pull down 10×3 15 kg 33 lbs
Pull in Seated 10×3 15 kg 33 lbs
Dumbbell side raise 10×3 5 kg
Triceps extension 10×2 10 kg
2/1/18
Set A
Squat 5x5 27 kg
Bench press 5x5 24.5 kg
Barbell rows 5x5 32.5 kg
Pull down 10×3 15 kg
Pull in Seated 10×3 15 kg
Dumbbell side raise 10×3 2.5 kg
Triceps extension 10×2 5 kg
Dumbbell OP 10x3 10 kg1 -
One last "fun" workout before a fat loss program? Let's go do the last one of the COMPETE phase (that I was 1 week away from completing when my neck got really hurt)
Yikes!
12 min to 1RM snatch : made 100, barely, missed 105
3 min rest
12 min to 1RM clean & jerk: failed 115 once, then made it. Wee! (Not a PR, but the PR came fresh, not after a max effort on snatch!)
3 min rest
10 min AMRAP
- 3 front squat from ground 295lbs
- 6 trx muscle up progression
- 9 burpee broad jumps
I futzed around with my stupid watch trying to switch it arms so I could use my wrist support on the left side , so that slowed me down a lot. But I still got in 3 rounds and 3 squats
2 min REST (thank gawd)
12 min to 1RM deadlift... after 400m run (where I was, that was 10m shuttle sprints x40. almost took 4 min
)
220
NO REST into 8 min AMRAP
- 5 pike press
- walking lunges x5/side
- 5 assisted chest to bar pull-ups
- walking lunges back
I did 2 rounds and the first part of the lunges, and 2 pull-ups after time cuz I was already on the box and ready to do 'em.
I'm hurting all over now O_o
Also, I know I got new shoes very recently, but they're too long and I don't like them that much and I really REALLY want these
Does anyone want to pay about half retail price on gently used reebok speed tr 2.0s in size 8.5 men?! xD2 -
don't do it krok. i feel like you're waiting for someone to say that.
my followup appt is next week but everything's gone all to hell. it MAY be my fault but i'm going to pretend that it's not. because it just isn't fair if gaining so much more left-hip muscle strength still means that half a dozen air squats can mess you back up.
le sigh. idk, maybe if i present without improvement in spite of the gainz he'll do something fancy to me like an ultrasound. the test, not the silly-woo 'physio' thing. i'm feeling generally blah and upset.1 -
Whoops, feeling the fatigue on the squats today. I think it's the lack of sleep getting to me.
5x5 squats 120 (WU: 1x5 45, 65, 95, 105)
5x5 bench 65 (WU: 1x5 45)
5x5 row 75 (WU: 1x5 65)1 -
canadianlbs wrote: »don't do it krok. i feel like you're waiting for someone to say that.
Actually, I was hoping someone would pop up with a discount code and tell me to go for it xD I've got my birthday coming up and and... I don't know what's happening with my plans around then so I'll hold off for now. There's usually a sale in like, early march anyway, so may as well wait to get 30-40% off. They're not going to disappear until then.
Reeesssssttt day today. I'm so sore. I think I may actually just start the program on Monday anyway. 1. it starts with deadlifts and I've done a lot of heavy ones this week. 2. I'm not quite ready to start the diet part anyway, so may as well give myself the weekend to meal prep and get rid of the food that'll spoil otherwise xD (Like flavored yogurt, fruits, already prepared meals that don't fit the macros)
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canadianlbs wrote: »don't do it krok. i feel like you're waiting for someone to say that.
my followup appt is next week but everything's gone all to hell. it MAY be my fault but i'm going to pretend that it's not. because it just isn't fair if gaining so much more left-hip muscle strength still means that half a dozen air squats can mess you back up.
le sigh. idk, maybe if i present without improvement in spite of the gainz he'll do something fancy to me like an ultrasound. the test, not the silly-woo 'physio' thing. i'm feeling generally blah and upset.
Feeling really bad for you. Hope you improve faster. Patience is the main key most of the time and rest. Good luck for the appointment!1 -
canadianlbs wrote: »don't do it krok. i feel like you're waiting for someone to say that.
my followup appt is next week but everything's gone all to hell. it MAY be my fault but i'm going to pretend that it's not. because it just isn't fair if gaining so much more left-hip muscle strength still means that half a dozen air squats can mess you back up.
le sigh. idk, maybe if i present without improvement in spite of the gainz he'll do something fancy to me like an ultrasound. the test, not the silly-woo 'physio' thing. i'm feeling generally blah and upset.
I'm sorry, how incredibly frustrating.0 -
Tried to push myself on bench today. Almost had to do the roll of shame but I (barely) got that 105 lbs up. That's my PR so far.4
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Sorry to hear things are still not improving for you, Canadian. Hope that changes for you soon!
I did upper body the other day but don't have my numbers in front of me. Was pressed for time today, so a bit short but....deadlift PR! Yaaaaaay sumo.
Squats 3x5 @ 125
Sumo DL 2x3 @ 180, 1x2 @ 190. 200, I'm coming for you!
KB swings w/ 30 lb bell 3x151 -
amyinthetardis1231 wrote: »Sorry to hear things are still not improving for you, Canadian. Hope that changes for you soon!
I did upper body the other day but don't have my numbers in front of me. Was pressed for time today, so a bit short but....deadlift PR! Yaaaaaay sumo.
Squats 3x5 @ 125
Sumo DL 2x3 @ 180, 1x2 @ 190. 200, I'm coming for you!
KB swings w/ 30 lb bell 3x15
You made me curious about Sumo deadlift. Great going!0 -
thanks people. i appreciate all the fuzzies.
turns out i can't calendar, so there is an extra week in the tank. and turns out that t-space must have some kind of magic in it, because when i dragged my whiny, surly, sad panda snapping-popping-tight-tissued self in there expecting to do nothing but sit on the floor and complain, i turned out quite able to do at least a few things, and already the hip's feeling (again) better for it. it's sort of freakish how fast a sequence of abductions will fix a madness that's been going on for three or four days in that glute medius. and the hamstring is not as super-responsive, but i skipped the falls and did some eccentric knee extension that seemed to go fine. with an 8-kilo kettlebell, yet. i chilled that at only 3x5 though just in case there's going to be trouble from it tomorrow.
kept the abductions to five pounds to start with, and there's no getting around it. this simple little jane-fonda move WORKED. i am way way way stronger in that hip than i was. i kind of can't get over it, i guess because at first i resented it so much. so beneath power-lifter me, you know :P and besides, groke forbid it might look i was only playing with weights for aesthetic reasons by doing this stuff.
can't argue the fact that four pounds of rice was absolutely out of the question about three weeks ago, and today whining and all, five pounds as a warmup felt light. i stayed at 7.5 for the same reason as the hamstring: becaues obviously i had overexcited it in some way.
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I have slacked off badly and am finally going back to lifting again. I have lost some strength but I can't be discouraged.
OHP is at 12.5 DBs 5 x 5
Deadlift has gone down to 50 lb 1 x 5
DB Bench press has gone down to 20 lb dbs
Lat pulldown is at 60 lb so not that much lost there
I REALLY need to give myself a kick in the pants because my HbA1c is borderline (5.9) and I'd better watch it (lose weight, watch what I'm eating, increase exercise). I feel queasy about this...
but I have to think about what I CAN do, not what I can't do. 2 -
I have slacked off badly and am finally going back to lifting again. I have lost some strength but I can't be discouraged.
OHP is at 12.5 DBs 5 x 5
Deadlift has gone down to 50 lb 1 x 5
DB Bench press has gone down to 20 lb dbs
Lat pulldown is at 60 lb so not that much lost there
I REALLY need to give myself a kick in the pants because my HbA1c is borderline (5.9) and I'd better watch it (lose weight, watch what I'm eating, increase exercise). I feel queasy about this... but I have to think about what I CAN do, not what I can't do.
All that's matter that you are back in the game! Good luck! 2 -
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Thanks @canadianlbs and @mustb60 it's good to be back. Gotta get healthy, we ain't getting any younger...1
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mustbe60 I'm a fan! It works for my body levers and taps into the way dance developed my muscles (turned out, using glutes and quads heavily). I wish I'd tried it sooner!
Today wasn't the most impressive ever, haha. I may have been sliiiiightly hung over but I managed a passable workout.
Bench press: 3/3/2/1 @ 75/85/95/95. I really wish our benches had safety bars bc I almost did a roll of shame. I'd feel better about increasing weight if I knew I wouldn't drop it on my face.
Seated rows: 3x10 @ 60
Supersets of triceps cable pulldowns and face pulls 3x10 @ 35 and 40, respectively
Assisted pullups 2x4 @ -70, 1x2 @ -65, 1/1 @ -60 and -553
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