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!

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

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.

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.

I’m gutted as I’ve been lifting for 2 years and am obsessed with it.has anyone any experience with prolapses?

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!

jowaring wrote: »

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?

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.

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?

jowaring wrote: »

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.

Behind in posting my lifting, so here are the last two sessions.

Yesterday:
deadlift 2x5 @ 135, 1x5 @ 165, belt 1x4 @ 185 and 2x3 @ 225
front squat 1x8 @ 45, 1x5 @ 65, 2x4 @ 95
good morning 3x8 @ 115
cable kickback 3x8 @ 40

Today:
push press 2x6 @ 45, 3x5 @ 65, 1x1 @ 85
clean 2x6 @ 45, 35 @ 65, 1x1 @ 85
jerk 3x6 @ 45, 1x3 @ 65
snatch 3x5 @ 45 - not up for doing 65 yet
pendlay row with straps 3x6 @ 95

Christmas WOD, stolen from a Team Richey video, à la 12 days of christmas (so 1, 2-1, 3-2-1, etc)

- 1 thruster
- 2 push press
- 3 hang power cleans
- 4 deadlifts
- 5 burpees
- 6 pull-ups (use bands to regress)
- 7 bw squats(at this point it's like a rest! Lol)
- 8 toes 2 bar / hanging knee tucks
- 9 KB swings (i used 50lbs and I coulda gone heavier)
- 10 HR Pushups
- 11 overhead squats
- 12 power snatches

Rx = 50/35kg (110/75lbs)
I did 65 lbs. Warming up itself took like 40 minutes this morning. The past few days have really taken a toll, but tomorrow is a day off and I'm gonna earn all the food I'm gonna be eating somehow! lol.

The first 4 rounds took like a minute and a half. I questionned for a bit if I'd gone too light after all.

The whole thing took 36 minutes. The workload just creeps up on ya

I finished my session with face pulls & side planks, then straight arm pullovers & cable crunches (which I always have a hard time feeling, until I start to get in my hip flexors for some reason... I had planned a bit more work in my head, but I was lightheaded and, like, starving, so home I went. I'm gonna go for a walk after lunch to loosen up my hips a bit (and, let's admit it, I still play pokemon go, and I want my 7 day pokestop streak, lol), then it's off for some last minute shopping (I have all my gifts but one, but they need wrapped! xD) and then the 3 days in a row celebration starts. Weee!

2 more awesome days of workouts in the books. I really wish training was not the only thing I was able to do right now though, haha. I'm feeling quite lazy outside of the gym. Guess i should go get started on chores >_>

yesterday:

Bench Press 45x8, 65x5, 75x3, 87.5x3, 100x3, 112.5x3 122.5x3, 130x3
I was going to joker set (jump up by about 5%) until I hit a rough set, but I ended up goofing with the weight on my initial top set and I was really disappointed with myself for how "weak" I felt, until I recalculated and realized I'd put on 10lbs too many! Ha, oops? So I went with it and loaded up 130, knowing I,d never done more than a double at that weight. Got 3! =D
And I was doign the bulgarian split squats between sets, too. 25lbs x8, 30x6, 35x2x6 per leg
Then I backed down and relatively quickly hit 95x5 for 3 sets

Pendlay Rows 45x8, 65x5, 75x3, 80x3, 95x3, 107.5x3, 115x3, 85x5 (3 sets)
Sumo deadlift 65x8, 75x8, 95x6, 110x12, 115x12, 135x12, 135x8

I think those are the weights? Memory's not great today lol.

And I hit up the 10, 8, 6, 4, 2 knees to bows + burpee ladder in 5:25. Because goals =D

And today was more of a conditionning session.

Bear complex 65x5, 75x3, 80x2
every 3 minute @ 85lbs x3 (I did 4 on the 2nd set) for 4 rounds, then 3 min AMRAP at 65 and I got 13, which is 2 more than my best =D

and i finished this with 1.5 mile on the treadmill in like, 22 mins, alternating between running faster, walking, and walking at an incline. It felt pretty awesome, funnily enough. I usually hate cardio! lol

Here's to ending 2017 on a high note, folks!

krokador wrote: »

I'm frustrated. Physio appointment ended up actually helping with my neck to the point where it was only uncomfortable and not painful anymore this morning. That is, until I started doing depth broad jumps. He was right. My neck muscles are too weak and whenever I have to stabilize a lot, especially with explosive movements, then whatever's been hurt has to fire again and goes into spasm. So I'll have to do my strengthening exercise(s), and stretches, like an adult. And stay away from anything high impact for the time being

The thing is, with it hurting when I try to strengthen it, it makes it very uncomfortable to try and train it, and I'm sure my babying it for a month and a half has also contributed to the weakness.

So I have some questions for you.. (I also have some crazy neck problems)
Are you a desk jockey?
What's your posture like?
Are your shoulder's rounded?

3 things that have helped me are rotator cuff exercises to strengthen the muscles that are overstretched from slumping at my desk.

And laying on a foam roller so that my spine is on top of it. I let my shoulder blades drop to either side to try to get a good stretch.

also using the foam roller perpendicular to the spine up around T12 which is often out for most people. Popping that back into place almost always relieves neck stress.

For the rotator cuff get a good band that you can stretch slightly behind you when you hold your arms in a "T" position. What you do then is hold the band slack in front of you with thumbs pointed in. As you pull your hands apart, rotate them so that your thumbs are pointing behind you by the time you've gotten to the point of reaching slightly behind you.


If you sit at a desk all day, check that you aren't slumping: shoulders rounded and head titled up. That is my number one problem and it wreaks havoc on my neck.

lots of time with your head down on your phone will do it too.

I hope this helps or if nothing else gives you something to think about. I got this info from a guy who's a professional trainer and a physical therapist. he says, when you have pain in a joint look above and below for things that are out of balance, so for a neck it would be head (position is about all you can do there) and the shoulder girdle.

irridia wrote: »

krokador wrote: »

I'm frustrated. Physio appointment ended up actually helping with my neck to the point where it was only uncomfortable and not painful anymore this morning. That is, until I started doing depth broad jumps. He was right. My neck muscles are too weak and whenever I have to stabilize a lot, especially with explosive movements, then whatever's been hurt has to fire again and goes into spasm. So I'll have to do my strengthening exercise(s), and stretches, like an adult. And stay away from anything high impact for the time being

The thing is, with it hurting when I try to strengthen it, it makes it very uncomfortable to try and train it, and I'm sure my babying it for a month and a half has also contributed to the weakness.

So I have some questions for you.. (I also have some crazy neck problems)
Are you a desk jockey?
What's your posture like?
Are your shoulder's rounded?

[...]

Thanks for chiming in on that Yeah, I do work at a desk and have grown up with a severe forward shoulder lean, which has been slowly getting better as I started training. It's still a work in progress, but since the shoulder injury I haven't gone a workout without at least properly warming up my rotator cuffs and t-spine area (and probably not a day recently where I don't lay down on the roller for that, as my upper back gets incredibly sore at the end of the day. You should hear the cracking I get just out of bending forward and letting my upper body hang. I'm like a walking freak show in the regard).

Problem with my neck was very likely derivated from those issues, but not directly caused by them. Both my scalene and levator scapulae were in almost constant spasm for the better part of, what, like 2 months? I'm not convinced there wasn't an actual injury somewhere in my trap that they were trying to compensate for (came on after doing a lot of oly lifting, dropping the bar and catching it at thigh levels was really awful on it).

I tried a LOT of stuff on my own, and what gave me the most relief at first was the kelly starret scalene lax ball release trick I posted about either a few pages back here, or in the november thread, and using the stupid prone head tuck and hold to strengthen the front of my neck while at the same time stopping all sorts of impact that could cause it to go back into spasm. I've stopped doing it the past few days thanks to the holiday craziness tho, so thanks for the reminder. xD

I like Jeff, and Bob and Brad, the "2 most famous physical therapist on the internet", I don't know if you've heard of them? They tend to cater to a slightly older demographic, they are cheesy as hell, but I've learned a few good stretches from them! Also recently found a mobility expert who's a little less annoying/aggravating than Kstar (maybe you'll like him a bit better, @canadianlbs haha xD), SmashweRx, and I'm about to go try his latest rounded shoulder and groin pull tricks today. If it works, I'm stopping at the hardware store on the way home and getting myself a dang PVC pipe, lol.

That is, after I squat. Hoping for a top triple of 180 today. But I'm still feeling all ooey gooey from that stupid 2DB complex (I think I forgot to write about it on wednesday, oops? I made it through 4 rounds with 90s rest, 2x25lbs. The lunges were atrocious), so we'll have to see where my mileage takes me.

I think a part of my new year's resolution is going to have a "prehab" routine I perform at least every other day, written on a board or a piece of paper, so I don't stupidly say "I forgot about it" because I don't feel like digging into all the ressources I have on it and putting one together and doing it. Mostly it's the doing it part xD