...one squat at a time

TheBellJar

Warm Up x 2
Goblet Squat 16kg 30sec hold
Lunges+Rev Lunges x 5 alternating
YTI w/2.5kg plates x 10 of each letter

Skills work
Box Squats 30kg 8x3: legs far apart as poss, exaggerated push back and 2 sec pause at bottom
SLDL to below knees x 10 w/20kg,30kg,40kg
Top down SLDL 5x3 40kg
SLDL to below knees x 10 20kg,30kg,40kg

Strength work
Front Squats 40kg 5x3
Bulgarian Split Squats 10kg 5x5 e/s
Push Ups on DBs 5x7reps
Ring Rows Neutral 12,10,10
Rings roll out 5×10

Conditioning
150m Row x 10 w/45sec rests
32,31,32,34,33,34,34,34,34,35

Foam Rolling

TheBellJar

I've been working my front squats back up over the past while and was at 35kg 8x3 before I had a 2 week break from training til now. Was my first session back yesterday and went on to 40kg 5x3 without realising I'd missed a session of 37kg 5x5. But they felt easy so I figured I'd just move onwards to the next session of 37 5x8 today...but it didn't quite go to plan and I ended up bringing the weight down to get through the set. First stickler I've had in the squat programme so far but I know it's just because of the 2 weeks out. Will do the 37 5x5 tomorrow and see how that goes!

Warm up x 2 followed by


Skills work
Box Squats 32.5kg, 8×3 with 60 sec rests
SLDL to below knees x10 w/20kg,30kg,40kg
Top down DL 40kg 8×3 with 60sec rests
SLDL to below knees x10 w/20kg,30kg,40kg


Strength work
Front Squats:
37.5kgx5
37.5kgx3
35kgx5
35kgx3
30kgx5
-less said the better.
KB Swings 24kg x20,20,20,20,20,16
Single Arm DB Press 7.5kg x21,10,4 – matched my weak side
Ring Rows 12,12,10
Plank punches 5×8

Conditioning
12mins of:
8 Push ups
15 Single Arm KB Rows e/s 16kg
22 KB Swings 20kg
6 rounds
-the swings took forever, my arms were dead.


Crosstrainer: 10mins

TheBellJar

Warm Up x 2
Goblet Squat 16kg 30sec hold
Lunges+Rev Lunges x 5 alternating
YTI w/2.5kg plates x 10 of each letter

Skills work
Box Squats 35kg 8x3: legs far apart as poss, exaggerated push back and 2 sec pause at bottom. Easy.
SLDL to below knees x 10 w/20kg,30kg,40kg
Top down SLDL 5x3 40kg
SLDL to below knees x 10 20kg,30kg,40kg

Strength work
Front Squats 37.5kg 5x5 - happy with this after the last session, felt a lot stronger. Something just clicked on the 3rd set (i.e. I woke up my hamstrings) and the last 3 sets felt really solid, no re-setting or any of that **** and everything just seemed to 'lock in' from the 1st to the last rep of the set. Unusual for lil miss 'hit and miss tekkers' over here. Happy days.

Bulgarian Split Squats 10kg 5x5 e/s

Push Ups on DBs x11,x11,x11,x8,x5 - the aim of these is to stop the first set one rep from failure and do 5 sets of that. But I started failing on the 4th set. Pretty happy with it though because my last session was 5x7 and when I first moved from normal push ups to DB ones I was only getting 4/5 reps. Next step will be the rings, hopefully!

Ring Rows Underhand Grip 14,10,6

Rings roll out 5×10

Conditioning
500m Row x 3 with 90 sec rests
Total time including rests: 9.31
Breakdown:
500m: 1.59
500m: 2.08
500m: 2.12
Total 1500: 6.19

-Rowing wasn't great today, but I was happy to just finish it out.

The plan at the moment is 3 sessions a week, so I've this week covered now but I'll probably get an extra one in tomorrow.

Had a great start to the prog and dropped weight/bf, but after the 2 weeks out I've gone a bit backwards. Went to the supermarket there now and got stocked up to prepare my meals for the week though, so it's full steam ahead again now.

It's nice now to be getting my confidence back a bit and getting the weights up again, it steers the focus away from just leaning up so that I still feel like I'm getting somewhere/progressing.


Foam Rolling

TheBellJar

Skills work
Box Squats 37.5kg, 8×3 with 60 sec rests - grand.
SLDL to below knees x10 w/20kg,30kg,40kg
Top down DL 40kg 8×3 with 60sec rests
SLDL to below knees x10 w/20kg,30kg,40kg


Strength work
Front Squats: 40kg 5x3 - grand
KB Swings
28kgx20
28kgx14 - realised I'd been a tad overly optimistic and wasn't going to get through 5 sets of 20, so went back down to 24kg. But sure if you don't try you don't get!
24kgx20
24kgx20
24kgx15
Single Arm DB Press 7.5kg x22,10,4 – matched my weak side
Ring Rows Netural Grip 12,12,10
Plank punches 5×8

Had to finish up early so no conditioning work, but happy I got the strength session done. Be interesting to see how the front squats go next session.

TheBellJar

I think things are starting to come together...

Had a coaching session tonight and worked on my squats and DLs, looks like both have improved which I'm really pleased about. I hadn't pulled anything heavy in over a year and I think that was actually my best deadlift ever tekkers wise tonight.

Chin ups weren't happening but I know I'll get them back with a bit of work. And other than that it's just a case of ploughing away at it.

It's nice to see a bit of progress. Was a good session.

Hanley

Next goals - 100kg deadlift and bodyweight squat with solid tekkers

TheBellJar

Hanley wrote: »

Next goals - 100kg deadlift and bodyweight squat with solid tekkers

Noted But to be honest I don't want to chase anything for now and I'm going to count anything from here on in as a PR, I don't care if it's not reaallly because that 90kg felt like a completely different lift! If I managed to pull 130 againin the next 6 months but with decent tekkers I'd be over the moon, but if I start stressing over numbers now I'm just going to get frustrated with how weak I am:o Best to focus on the positives...i.e. there's probably going to be alot less breaking of myself now!:D

TheBellJar

Warm up x 2

Skills
Back Squat 30kg 8x3 60sec rests
SLDL to below knees: 20kg/30kg/40kg x10
Deadlift 45kg 8x3 60sec rests
Green Band Assisted Chin Ups: 8x6 (missed the last rep of last 2 sets - fcuker)

Strength
Front Squat 37.5kg x3,x5,x3,x5,x3
DB Push Ups x7,x7,x7,x4,x3
Neutral Grip Ring Rows x12,x10,x10

F.Squats didn't feel great, wrecked.

doctorwhogirl

I find front squats really tough in general. Particularly on my hands/wrists. Even though I do make sure I rest the bar back on my fingers etc... but it's tough!

TheBellJar

doctorwhogirl wrote: »

I find front squats really tough in general. Particularly on my hands/wrists. Even though I do make sure I rest the bar back on my fingers etc... but it's tough!

There's actually a good stretch Hanley showed me for that; you sit on a bench with your hands under your ass with wrists facing forward and lean backwards - it really works for me, you should try it!

Think I was just being a grumpy wuss tonight :rolleyes:

doctorwhogirl

TheBellJar wrote: »

There's actually a good stretch Hanley showed me for that; you sit on a bench with your hands under your ass with wrists facing forward and lean backwards - it really works for me, you should try it!

Think I was just being a grumpy wuss tonight :rolleyes:

That's a great tip! Thanks! I did gymnastics when I was younger and my wrists took a bit of a battering so they need a good bit of stretching!

TheBellJar

TheBellJar wrote: »

.i.e. there's probably going to be alot less breaking of myself now!:D

Way to go jinxing myself.

Currently sitting on a bench in the changing rooms summoning the growth of a pair of balls so that I can actually attempt to move.

On the plus side...
Dammit, I'll think of a plus side later.

TheBellJar

Went in all set for a savage session til I went and broke myself.:rolleyes:

I think it's the same SI issue haunting me again, it's a sharp motherfcuking pain in the same spot and happened when deadlilfting same as before. I could be totally off, but the same thing left me out of action for a few weeks a few years ago.

What I don't understand is how the hell I did it. I've been really careful with my DLs; my tekkers felt fine today apart from dropping my hips too low which I clocked and corrected. The weight isn't heavy either, which was kind of the point of doing all this skills work...so how the hell did I manage to break myself?! I'm an eejit.:mad:

Anyways:

Warm up x2

Skills
Back Squats 35 8x3 simples
SLDL 10x 20kg,30kg,40kg
Deadlift 47.5kg x3,x3,x3,x2 - ouchies incurred, couldn't finish it out.
Chins ups green band x7,x7,x7,x4,x3,x6x3x3

Strength* (*title may be misleading)
Front Squats were a no-go.
Single Arm DB Press 7.5kg x22,x12,x9 matched weak side
Wasn't a hope of doing rows so left it there and switched to cardio.

Crosstrainer (the antichrist)
20mins

TheBellJar

Lots of stretchy stuff.
Lots of squealing like a girl.
And repeat.

TheBellJar

Out of action for a few days.

til then I'm living vicariously through all these awesome new blogs that have popped up

TheBellJar

Bad news: Have a severe lower lung infection after I stupidly left it too long to go doc. So going to be at least a week before back doing anything and apparently going to be out of sorts for a while after.

Good news: my SI feels on the mend and a week in bed is bound to sort it out.

In other news, I'm now addicted to 'Hart of Dixie'. Rachel Bilson makes me want to be a lesbian.

Thank god for laptops and online streaming.

TheBellJar

3 weeks out after fcuking up my SI followed by a nasty lung infection. Had my first coaching session back tonight....

..Just home 15 mins and I fell down the stairs.

this **** isn't funny. pretty sure i broke my hand. and nerly fcuking dislocated my shoulder in the process.

left hand. left handed.

FCUKING OWW.

:mad::mad:

TheBellJar

This log is starting to feel like a script from Casualty:rolleyes:

Turns out hand is fractured; got a cast today, should be off in 6 weeks and back with specialist in 2 weeks. I'm also 250e poorer...I really need to get fcuking VHI.

Going to have to try get some adaptation done of my workouts, god forbid I get stuck on a bike for a month....:eek:

This is going to be funny looking back, keeeeep telling myself that:pac:

TheBellJar

Wondering if anyone here can give me some other ideas here?

Looks like my hand will be in a cast least 4wks and then rehab, seeing specialist Thurs so will know better then.

Sooo.....was thinking about it last night, the below are all that seem feasible...


Leg Press
Hamstring Curl
Single leg squats
Plank (one arm)
Crunches

^^Going to have to work out cond blocks with them too.

Crosstrainer - just legs
Bike - I hate cycling/spinning so this is last resort!



Sooooo annoying and I know people will say take a stay home etc. but I really want to get back into things, was off sick long enough and already getting more squishy than I'd like!

TheBellJar

bits n' pieces...

Leg Press
40kgx10
60kgx10
80kg 5x10

Ham Curls 5th pin
5x10

Single Leg Squats unweighted (30sec rest pause)
left: x30,x25,x22
right: x22,x18,x15

DB Press 7.5kg (30 sec rest)
right: x25,x16,x6

Abzz supersetty yoke
Plank x60 sec
crunchesx20
Plankx30sec
crunchesx20
Plankx20sec
crunchesx20
- the crunches all uber strict and controlled - really felt these.

Crosstrainer (vom)
5k: 31.10

TheBellJar

Leg Press
40kgx10
80kg 5x10

Ham Curls 5th pin
5x10

Single Leg Squats unweighted (30sec rest pause)
left: x28,x22,x18
right: x20,x18,x13

DB Press 7.5kg (30 sec rest)
right: x29,x16,x7

Abzz supersetty yoke
Plank x60 sec
crunchesx20
Plankx30sec
crunchesx20
Plankx20sec
crunchesx20

Single arm KB swings 12kg
x20,x20,x16
-have never done these with one arm before-they looked well dodge:o

Crosstrainer 10min

TheBellJar

I dropped a fair whack of bodyfat when I sorted my diet out back in Sept and got back training, but it went to **** a bit the past 2 months; so my focus has just been on getting in sessions when I can and trying not to dwell on the oul obesity levels. These pics are a welcome reminder that having a bad few weeks isn't the end of the world; it doesn't take much to get lean up again and it's really alot easier to have a more relaxed approach to training/diet when you realise that. It is for me anyway.

So - the below pics are two weeks apart. Haven't been training much in 4 weeks, first pic is return of jelly belly after over 2 weeks of eating wheat products and carbing it up again. Second pic is today after cutting out wheat and moderating carbs again for two weeks. No training just diet. Big eye opener right? Go figure....

TheBellJar

What I was meant to do: Remove half slab on Wednesday and switch to velcro cast for 1/2 weeks. Start easing into lifting in 2 weeks also.

What I actually did: Got impatient, took it off last night and tried to squat today. :rolleyes:

Worked up to 40kg on squats and it went from uncomfortable to bloody sore, no grip at all so wised up (eventually) and hit the leg press. Think I'll do what I'm told and hold out the 2 weeks before putting any pressure on it again.

Leg Press
80kg 5x10
- well done to the f.ucker who loaded it with a gazillion 20kg plates and ****ed off leaving them there for me to take off to use it.

Hams Curls 5th pin
x10,x10,x10,x10,x9

Single leg squat 10kg
3x10 e/s
managed this by holding the plate against my chest with one hand, I probably got a bit of a bicep workout outta that too :pac:

Single arm press 7.5kg 30 sec rest
x27,x11,x10

Plank
90sec
40sec
20sec


Crosstrainer
10mins - There are few things in this world I love more than the crosstrainer except, well - everything.

TheBellJar

Hand is well mended now, just a bit achy but nothing restrictive. Decided to try squatting/DLing and it was all grand. Got a tiny clip on mp3 player too which is dead handy.

Skills work
Back Squat: 37.5kg 8x3 w/30sec rests
SLDL: 20kgx10, 30kgx10, 40kgx10
Deadlift: 40kg 3x5 w/30 sec rests
SLDL: 40kgx10, 30kgx10, 40kgx10

Strength work
F.Squat
42.5kgx3
42.5kgx3
42.5kgx2
42.5kgx3
42.5kgx1
42.5kgx3
42.5kgx3
- this was meant to be a straight 5x3 but these were tough today so had a few re-racks in between. It was definitely a technique issue as they felt a bit unsteady, which is annoying as I had it nailed last month. Still got the 5 sets of 3 though, just took a bit of persistence - and stubborness.;)

DB Push Ups
x7
x6
x4
x3
x3
- yeaaaa so these got sh1t.

Neutral Grip Ring Row (30sec rest)
x12
x10
x10

Conditioning 1
20-15-10-5 reps of:
Burpees
5kg DB Thrusters

followed by 6 rounds of:
Ring Rows x 5
Push ups x 10 (5 on last set, hand got ouchy)
Squats x 15

Total time: 16.30

- I wanted to get it out of the way today because it's definitely my least favourite conditioning block. I only got 5 reps on the last set of push ups because my hand started to give up.

Conditioning 2
Rower 150m w/45sec breaks
33,33,34,34,37,36,37,36,38.38
- bit disappointing as I like to keep these around 31-35sec.

Cardio
Crosstrainer: 30mins

Core work
Side bends 24kg 3x10 e/s
- just because.

Longer session than usual but today was a good day for me so I wanted to make the most of it.

TheBellJar

Update

Synopsis of past 2 months:
Screwed up SI
Lung Infection
Fractured my hand
Screwed up SI again

Motivation is the biggest struggle for me, so combined with the above it didn't lead to a very productive 2 months.

Had my SI popped today which should hopefully make some difference and got some help with flexibility work; hips are tight etc. so going to work on that daily and fingers crossed will improve on that score soon. I have a bit of a plan anyway which is the main thing, til I get get back to a strength prog. Without plans I tend to do fcuk all.

In the meantime, working late tomorrow so back in gym Wed to prob just do mobility work and upper body and see how things go.

TheBellJar

Did a fcukload of stretching/mobility work yesterday but it's not loosening things up much to be honest. I've now also noticed that I can't lay my leg out flat when sitting on the ground without it shaking like a mofo. Oh and my knee turns inwards. Basically feels like my whole left side hip to ankle is an elastic band. So, I do know I need to see a proper physio, but unless someone wants to invent me a money making machine that's in the back burner for a few weeks.

So yesterday I eased into things to see how I'd fare today then. Squats were alright til I got to 40+ and then came the hurt train. Stuck with upper body after that.

Squats
20kgx5
30kgx5
30kgx5
40kgx3
40kgx3
45kgx3
45kgx2 - ouchies

Press ups:
x18
x10
x10
x10


- there was a online fitness challenge to get more than 25 unbroken- some chick set that record and they posted it on twitter. So I tried... And failed. But 18 is alright and I really want to get over 25 now so was worth a shot.

Pull ups green band
7x4

Single arm Press 7.5kg
Matched weak side, max reps 30sec rest
x27
x16
x7

Plank
60
45
45
-ouchie

Cross trainer - 10mins

Attempt at foam rolling - fail, foam rollers in the gym have turned into soft toys.

More stretchy stuff.

Sore enough today but nothing savage, I'd fair feel it if I tried to squat though

.

TheBellJar

My SI is still fcuked. And I'm at a loss as to whether that's even the main issue right now to be honest because my whole lower left side is a disaster zone.

Got a rec for a good physio so going to try get an apt for next Wednesday. This is going on over a month now and as it gets worse I get fatter...so something needs to be done.

COH

What have you done to your SI?

TheBellJar

COH wrote: »

What have you done to your SI?

Hurt it deadlifting over 2 years ago and every now and then it gets sore again - usually goes away in a day or two but this time it’s not getting any better.

I’ve tried some stretching etc. but it’s not improving and has gone from one specific painpoint to my left leg basically seizing up - might not be my SI at all for all I know, but that’s what it feels like.

COH

TheBellJar wrote: »

Hurt it deadlifting over 2 years ago and every now and then it gets sore again - usually goes away in a day or two but this time it’s not getting any better.

I’ve tried some stretching etc. but it’s not improving and has gone from one specific painpoint to my left leg basically seizing up - might not be my SI at all for all I know, but that’s what it feels like.

If the usual SI activation stuff doesn't help at all my SI usually calms down after I attack my glutes and hips with a hockey ball/foam roller then stretch and band-distract the bejaysus out of them a lá mobilitywod.

I've never had my leg seize up though, sounds like there could be more going on there? Teran Synge (1 Merrion Square) is an SI ninja jesus - talk to him.

TheBellJar

COH wrote: »

If the usual SI activation stuff doesn't help at all my SI usually calms down after I attack my glutes and hips with a hockey ball/foam roller then stretch and band-distract the bejaysus out of them a lá mobilitywod.

I've never had my leg seize up though, sounds like there could be more going on there? Teran Synge (1 Merrion Square) is an SI ninja jesus - talk to him.

Thanks a million for that. Karla actually recommended Aidan Wood so I’ve made an apt with him for Wed, but if it’s better to go to someone with more of a focus on SI I’ll do that. Any advice from anyone would be great as I don’t know much about physios.

As for what’s going on with it, this is the best description I have really:

Pain in my lower left hip when I bend down/sit down/get up/squat/deadlift..goes from bearable to sharp pain.
Constant ache going from that point down my leg
Weird pins and needles type feeling when I try to straighten out my leg
Leg shakes when I try to straight it out fully and feels like I’m over stretching it (which I’m not)
Constantly aware of it being stiff when I’m walking.

TheBellJar

Stretching and mobility stuff.

- kudos to COH for having a look at my broken-ness; did a straight leg lift lying down to test my mobility and my left leg only raised halfways - everything is just tight as fcuk. Going to see the physo Wed and make an apt with Teran as he has a waiting list of a few months - fingers crossed I won't need it by then though.

I'm probably not doing half enough mobility stuff because I haven't a clue what I'm at and I'm ****e at working from online demos. I need a plan so going to try get that sorted with the guy on Wed. Even if it's just a 'go do an hour of mobility stuff and go home' I don't care, I just want to do something.

Did 30 mins on the crosstrainer. Not sure that was wise, we'll see in the morning.

Ugh, my increasing fatness is getting disturbing now.

TheBellJar

Went to the physio today. Was optimistic going in, but more frustrated than ever leaving to be honest.

He thinks the damage is stemming from the time I fcuked up my lower back deadlifting a few year ago. So it's damage to my general lower back on the left side, around the SI but not isolated to the SI, more lumbar- disc, nerve, etc.

Said there is definite nerve damage and wanted me to get an MRI, but at 200 quid that isn't happening for a while at least. Upper back is stiff so got stretches to work on that to take the pressure off my lumbar spine and also got some lower back stretches. Have to do them for a few weeks and go back to him when I see some improvement.

I asked him about the gym and he said no weight training and couldn't give me a time scale as to when I'll be back at it; apparently could be a few weeks or 6months. In the meantime can do some upper body stuff and crosstrainer. Haven't learnt a whole lot I didn't know but I guess I needed it verified.

So I've these stretches to do until it's feeling a bit better with no timescale and to be honest I'm not really seeing the point right now. Getting back into a proper programme/routine was really important for other reasons so this is a kick in the teeth.

I don't really know what I'm going to do now but there doesn't seem much point updating this anymore.

gymfreak

TheBellJar wrote: »

Went to the physio today. Was optimistic going in, but more frustrated than ever leaving to be honest.

He thinks the damage is stemming from the time I fcuked up my lower back deadlifting a few year ago. So it's damage to my general lower back on the left side, around the SI but not isolated to the SI, more lumbar- disc, nerve, etc.

Said there is definite nerve damage and wanted me to get an MRI, but at 200 quid that isn't happening for a while at least. Upper back is stiff so got stretches to work on that to take the pressure off my lumbar spine and also got some lower back stretches. Have to do them for a few weeks and go back to him when I see some improvement.

I asked him about the gym and he said no weight training and couldn't give me a time scale as to when I'll be back at it; apparently could be a few weeks or 6months. In the meantime can do some upper body stuff and crosstrainer. Haven't learnt a whole lot I didn't know but I guess I needed it verified.

So I've these stretches to do until it's feeling a bit better with no timescale and to be honest I'm not really seeing the point right now. Getting back into a proper programme/routine was really important for other reasons so this is a kick in the teeth.

I don't really know what I'm going to do now but there doesn't seem much point updating this anymore.

Hey, I know that's really disappointing but I have to say when I did all the physio stuff he told me to do for my hip it really started to feel MUCH better and then the squat PBs started to come!

So hang on in there! And get your programme done and hopefully you'll be surprised by the improvements.

TheBellJar

gymfreak wrote: »

Hey, that's really disappointing and although it is a set back there is still ways to train around it. I know I'd rather be able to do something rather than nothing!

Did you go to the physio I recommended or did ya find someone else?

Yes, that one.

gymfreak

TheBellJar wrote: »

Yes, that one.

Sorry, Just edited my above post cos Im an idiot and didnt read your log proper:rolleyes::rolleyes:

He helped me BIG TIME with my hips...which have since started to get worse since I stopped doing his rehab stuff:rolleyes:..started to do it again today though.

Best of luck with it..and keep doing your programme and hopefully you'll be as right as rain in no time.

COH

Welcome to my world!

Be patient.. train smart and never ever ever give up

TheBellJar

Started the physio prog today and decided I'll just work on my push ups and pull ups and set goals for those to keep myself going for now.

Physio prog: around 30mins

Push Ups
x15
x15
x15
x10
x10
- going towards 5 sets of 15 and then 5 sets of 20.

Chin Ups (green band)
x6
x6
x6
x6
x4
x4
x4

OH Plate Ext
10kg
x20
x20
x10
-figured this would do no harm so threw it in there.

Crosstrainer: 60mins

Finished up with more mobility work and foam rolling.

This is basically what I'll be doing for the next while til I see some improvements in my back; I have to go back to him then and see where I'm at. But sure it's better than nothing!

TheBellJar

Physio stuff - flew through it today once I knew what I was at.

Then:

Push Ups
x15
x15
x15
x10
x10
- grand.

Chin Ups and Pull Ups - forgot my band so had to use the black one in the gym, it's alot stronger so I upped the reps and alternated.

Chin ups x15
Pull ups x15
Chin ups x15
Pull ups x10

OH Plate Ext
10kg
x20
x20
x10

Seated Bicep Curls
10kg x10
10kg x7
8kg x8
- arms were fcuked!

Crosstrainer: 60mins
....boresville

Finished up with more mobility work and foam rolling.

gymfreak

60mins on the Xtrainer...I AM impressed!!!

Don't think Id ever be able for that..nor would my calves appreciate it!

TheBellJar

gymfreak wrote: »

60mins on the Xtrainer...I AM impressed!!!

Don't think Id ever be able for that..nor would my calves appreciate it!

My toes go numb when I hit the 30minute mark, I kid you not!
Ah sure, I'd be spending that hour there anyway if I could train properly so I might as well be doing something!;)

TheBellJar

Ran through Mobility work at home.

Have abs DOMS today which is surprising, not sure where that's coming from!

Won't get to the gym til Fri/Sat now but as long as I get 3 sessions in this week sure it's a start

TheBellJar

Mobility work, then:

Push Ups
x15
x15
x15
x10
x10


Chin Ups - green band
x6
x6
x6
x6
x3

Tricep dips - elevated
3x10

Crosstrainer: 60mins

Made lovely dinner and whilst in process of making lovely dinner had protein shake to curb lovely appetite. But now I'm already full and lovely dinner is sitting looking lovely and I can't ****ing eat it. This is what happens a body when you stop squatting. **** sakes!!!!

TheBellJar

And the award for the most boooring log ever goes to......


Mobility work, then:

Push Ups
x15
x15
x15
x10
x10

Picked a 25kg plate up without thinking, back went straight away. Bit of a reality check:(

Chin Ups - green band
x7
x7
x7
x3


OH Tricep Ext, 10kg plate
x20
x20
x20
- do more tricep work=get better at tricep work...who'd have guessed it.

Crosstrainer: 60mins: 9.54km

Bloody.Fcuking.Hell. Lesson of the day: do not underestimate the crosstrainer. Normally hover around 8.5k in the hour so decided to up the ante today and go for 10k. Felt my lunch coming up again halfway through and my face was so red I looked like I was about to spontaneously combust. Great craic.

TheBellJar

Mobility work, then:

Push ups
x20
x17
x15
x12
x10

Chin Ups - green band
4x6

OH Tricep Ext, 10kg plate
x20
x20
x15

Crosstrainer: 30mins

TheBellJar

Mobility work, then:

Push ups
x20
x17
x15
x15
x10

Chin Ups - green band
4x6

OH Tricep Ext, 10kg plate
x20
x20
x20

DB Floor Press 15kg
5x5
- these were harder than I remember.

Inverted Rows - did these from a bar as I figured there'd be less pressure on my back.
3x10


Crosstrainer: 20mins

TheBellJar

Mobility work, then:

Push ups
x25
x15
x15
x10
x10

Chin Ups - green band
4x6

OH Tricep Ext, 10kg plate
x20
x20
x20



Crosstrainer: 30mins

TheBellJar

Doing the rehab work and back is still ****ed. Spent the weekend doing a fair bit of walking with the sister and in serious pain now going right down my leg. From WALKING.

I need to find someone who will A. Fix me enough to allow me to do at least bodyweight lower body work or even just add running to the mix and B. Not tell me an MRI is the most likely only option as I seriously do not see the point in forking out 300 quid on an MRI to tell me what I already know. If it's nerve damage grand, looks like it, feels like it, probably is it - so I want someone to just fix it!

Jesus fcuking christ, why is that so hard?

COH

I'd get an MRI - You cant just get 'fixed', you need to create an environment that allows you to heal. If you don't know the nature and full extent of the damage then any advice you get is going to be leaky.

If you have a bulging disc, causing discomfort, then that's one thing. Some traction and some mobility/stability work might do it. If you have a disc protruding into the spinal canal that's another, same rehab might not do f*ck all, and if you have pounded your disc away into nothing and you have 2 vertebrae sitting on each other with nothing to absorb shock between them then that's something else altogether. Same area, similar-ish issues - but in reality worlds apart.

In my experience going to a physio and saying 'my back hurts' will get you one course of treatment.

Going to a physio saying 'I have damage to L5-S1 approximating the S1 root nerve - here's a picture of it, here's an x-ray showing that my pelvis is completely out of alignment, my spine is curving to the left, some range of motion testing indicates X and Y, but mobility is day to day movements is uncompromised so Z isn't an issue' might get you an entirely different course of treatment. It might also help you decide who best to see about your pain and zero in on the best options going forwards. Best case scenario is you get it done, and everything looks fine. An elbow in the piriformis might change your life!

TheBellJar

COH wrote: »

I'd get an MRI - You cant just get 'fixed', you need to create an environment that allows you to heal. If you don't know the nature and full extent of the damage then any advice you get is going to be leaky.

If you have a bulging disc, causing discomfort, then that's one thing. Some traction and some mobility/stability work might do it. If you have a disc protruding into the spinal canal that's another, same rehab might not do f*ck all, and if you have pounded your disc away into nothing and you have 2 vertebrae sitting on each other with nothing to absorb shock between them then that's something else altogether. Same area, similar-ish issues - but in reality worlds apart.

In my experience going to a physio and saying 'my back hurts' will get you one course of treatment.

Going to a physio saying 'I have damage to L5-S1 approximating the S1 root nerve - here's a picture of it, here's an x-ray showing that my pelvis is completely out of alignment, my spine is curving to the left, some range of motion testing indicates X and Y, but mobility is day to day movements is uncompromised so Z isn't an issue' might get you an entirely different course of treatment. It might also help you decide who best to see about your pain and zero in on the best options going forwards. Best case scenario is you get it done, and everything looks fine. An elbow in the piriformis might change your life!

Thanks a lot for that, I needed a bit of sense talking - I’d been holding off and hoping it’d ease up on its own but that’s not happening this time. Got a referral letter from the physio yesterday and going to make an apt with Charter Med for the end of the month.

TheBellJar

Wanted to make an apt for tomorrow for the MRI but they wouldn't book it without the letter scanned to them and I didn't have it with me. They don't open every Sat apparently so going to call back tomorrow and see when the next Sat apt I can get is.

Referral says: 'Physical examination reveals globally restricted and painful LSP movements, pain reproduced on palpation of the L4/5/S1 segments and postitive L SLR testing. Findings are consistent with L sided LSp nerve root impingement most likely at the L4/L5 or L5/S1 levels.'