yay a new thread.

my left-side bum is getting thicker and more muscle-ey once again, under the influence of i'm-not-sure-which-things i've been doing lately. still hurts, still way too responsive to pain and still gives me the tendon trouble. and i am CONVINCED that some kind of minor obstruction or grit-thing or something is in there somewhere. a little flapping hangnail of torn labrum material, something like that.

but sports doc blew that idea off when i tried (really did) to bring it up back in feb. accordign to him it's just a cluster of dysfunctional nerve tissue embedded in the tendon, and if i get the tendon to sort itself out it will go away on its own. he talks about 'pain receptors' that don't belong there, that are just kind of . . . well, the way he talked about it reminded me of endometriosis descriptions, except this is nerve.

in any case, i'm still not happy and still don't feel like i'm more than 40% of the way towards anything. but nonetheless, still plodding away on my attempts to calm that side down.

Shoulder rehab program, W5D1: The return of the Lat Cramp

Started off with 6 min of animal walk practice (all over the place, too much stuff to list, but good full body warm-up!)

Did the band pull-aparts 5x5 high and low... used the black band for 3 sets, but not sure it was the best idea. Wasn't feeling quite right?

Some double under practice. Was going for 20 for time, cap of 4 minutes. I got 21 in 2:45! (and a string of 11 without tripping! NEW PR!) And added another 3-4 in the rest of the time, trying to change my rhythm a bit so I can work towards actually stringing them together instead of the 3:1 ration I'm doing with single unders.

But, as you can guess from the title... things went a litte south. I'm getting a little frustrated with this whole thing and I tried to add a little weight today.

I mean, ball push-ups went okay. Still elevating the ball 18' off the ground and the sets were 9-1 and 5-4-1. Something about going with a 2-0-2 tempo and being unstable just kills my strength and endurance O_o

face pulls went okay, I guess. Still having such a hard time not engaging the front of my left shoulder to pull back (as weird as it sounds... my humerus slips forward into the socket and I'm essentially pulling it back with my front delt when that happens, with my lats kicking in in the back because the rear delts/shoulder capsule just compeltely shuts off at that point). Right side is another story. Everything is going smooth there...

arm wrestlers weren't too bad.

floor rocking planks I managed 30/30 on both sets with minimal rest, so, okay, not that bad.

Then I moved on to barbell rows. I was just so excited to be able to do a bilateral move!
45x8, 65x8, 75x2x8

Back of my left shoulder felt a little pinchy, but nothing crazy. I figured it was tired from everything else, yanow?

So I moved on to barbell OHP. 45x5 went okay?
Then 2 sets of 55x8. They were hard. Not that long ago I could do 70+ for sets of 8! So I was like, hey, I can handle 60, right? Got 6 reps. Shoulder did a weird little crackly thing on some reps, too. Like, it wasn't set in the socket quite right. And then it started happening. When setting my shoulderblades back, that pinch in my lat on the left.

I did 2 sets of 1 arm rows to try and "reset" that, along with light bottoms up press. Damage was done. The knot won't let up.

So I will be calling my physio to schedule an appointment. I wanted this program to work, gave it a chance, but there's obviously something going on here that a cookie-cutter list of moves won't address.

I'm still going to try to bench a bit on friday, tho >_> Shhh

krokador wrote: »

Shoulder W5D2. Basically same as last week, minus the extra 1-arm work.

I wasn't feeling it. DUs weren't clicking either. I did a decent 5 min on the rower as warm-up, but even that was sort of kind of half-a$$ed (the good news is, my halfassedness is improving).

My older cat is sick and basically on the brink now, and it's hitting me REALLY hard. She's my little baby I kept thinking "I should've stayed with her instead of coming here" even though a part of me wanted to believe that maybe she would be a bit better by lunch and would make getting the additional testing done worthwhile. 'More I think about it, the less likely that seems, though. I'm just crushed

I'm so sorry

Just a quick update on kitty: she was feeling better at lunch so I went ahead with getting tests done. She's not ready to go, but she is quite vocal at the moment. Probably is in pain. Hopefully we can figure out why and treat it.

krokador wrote: »

Just a quick update on kitty: she was feeling better at lunch so I went ahead with getting tests done. She's not ready to go, but she is quite vocal at the moment. Probably is in pain. Hopefully we can figure out why and treat it.

really hope so. it's so hard to see things like this happening.

RDL - 3x5 @ 110
pushups - 3x8
inverted rows - 3x8

Really sore from a 6 mile hike yesterday. As we were climbing I was thinking "ugh, it's deadlift day tomorrow" Normally my favorite, but my hamstrings and calves are toast at the moment.

Squats - 1x5 @ 50 and 4x5 @ 40
OH Press - 1x5 @ 50, 4x5 @ 40
Pulldown, wide grip - 2x5 @ 85
Pulldown, narrow grip - 3x5 @ 90

Looks like it's basically just me in here lately.

Shoulder day. Adjusted my Froning rogue rope to as long as I can get it (I cut it a bit short, perhaps?) and it went a lot better than the other day! All in all I got over 50 DUs, and I think 6 of those were 2 in a row. I also did 6 min on the rower to get started. 91 cals and 1450m

Arnold kneeling 1 arm press 10x8, 15x10, 17.5x10

sword worked up to green band x12 (after breaking the yellow band >_>)

DB external rotation 8x2x10. Don,t feel like I'm progressing on these, but if everything else is moving up, then at least I'm not regressing

stability ball plank, solid 2 x 3x20s

1 arm DB low incline press 5x5 @ 25lbs (very little rest between sets. Actually hit failure on left on the last set)

1 arm seated row 4x5 at 30lbs, then 1x5 at 35

assisted pull-ups and dips, ~110-120lbs assistance (hey, I'm 208 still >_>), 4x8

Checking in to let y’all know I’m still alive, and reading, just not lifting. I technically have permission to use the high school weight room in this little town now. But they are out of keys, and are rekeying “soon” so won’t make me a key until after then, and so- essentially “if you can get in, you can use it”. But they only guarantee I can get in during the janitor hours (8-4) and I work 7:30-4 at minimum. Booo

I did do my first “long” run in almost a year- 6.3 miles of run 3 min walk 2 min intervals- because without lifting in my life, I need more running, whether the wonky ankle likes it or not. Also, booooo.

A very nice active beach weekend with the family. Back to the gym tomorrow.

Yesterday was Squats, I did

Squats warm-up: 45x10, 75x8, 105x6, 135x4, 165x2

3x3 1 arm DB snatches / arm @ 50lbs (30s rest between sets)

Squats work sets: 185x4x1 (2 min rest)

Some double under practice

Front Squats 45x8, 75x6, 95x4, 115x5, 115x5, 120x5, 125x5

5 rounds of 30s work, 30s rest, alternating between push-ups, trx rows and alternating rear lunges. 50 push-ups total, I think 52 rows, and 7/8/8/9/9 (so 41 total) per leg on the lunges (surprisingly enough, these felt rather easy after all the squats, and I had a hard time squeezing in 9 reps on each side in 30s, but coulda kept going)

Then this morning I went out and did 4x200m, 1x400m, 2x200m intervals with focus on steady pacing rather than preserving energy and sprinting the end like I usually do xD for a total of about 3.5km in 24 minutes including walking rest and the jog back home. And 5 min of Hero manmakers (got 15).

One week left of the squat program. And my left shoulder is actually feeling a bit better, so I'm gonna try to give it a real upper body workout tomorrow and see how it goes.