Wednesday 2021-01-27
Still haven’t done a proper session since,,, Friday.
Starting to get hints at having gotten enough rest. Had a stint of energy today, and decided to try out some lever stuff. Realised how much of a recovery deficit I must have been in. I used to find it a struggle to do a tucked knee back lever such as the one pictured below (picture for illustration purposes)
and well today,
Life-time PR.
Not entirely sure if I’ll let this mean anything for how I plan my training in the future as this recovery deficit has been a consequence of things outside the weight room as well. But at the very least, if I find this happening again then I’d do what was done with OG 531 and deload every fourth week rather than every 7th. I might honestly do that without having to go through the same experience again as a pre-emptive measure.
Yesterday I started writing some thoughts down about my training to keep me honest with myself and my priorities. I’m hoping that it’ll help to have it written down, rather than just trying to actively keep it all in my head. This might help me help myself to not be overzealous.
This isn’t written for the log, just a note I have that I can revise, so I’m sorry if it is hard to follow.
Hierarchy of needs
Goal 1: Pain-free hamstring.
Why is this an immediate concern?
deadlifts, and climbing (heel hook).
Long-term goals: Aim is to be able to run as cardio later this year consistently without pain.
What am I doing that is working against me?
- Slipping and sliding outdoors when wearing “everyday” shoes
- Spending too much time biking through snow (tough on the hamstring to accelerate through what’s effectively sludge)
- Being lazy with my winter boots. Just lifting the laces off of my boot lace hooks isn’t adequate enough as getting out of the shoes necessitates a relatively high intensity muscle contraction in the injured muscle.
What will I do to fix this/reduce risks?
Will have to reduce how often I use my winter boots and opt for my everyday shoes more often. When I inevitably wear them, unlace fully. Not convenient but I’d rather be inconvenienced than perpetually capped out in my abilities.
Also deciding to discontinue PNF Stretching for now, it’s not evident to me it’s causing problems but I can’t discern confidently that it’s not a contributing factor. Long term I really want to revisit this again as I very much desire to do full splits in my life. So this is also part of my long term goals.
Also buying a new set of ice spikes for my everyday shoes to slide around less.
Goal 2: Pain-free elbows
Why is this an immediate concern?
Not being able to climb at the limit of my abilities makes me unhappy. Experiencing pain throughout everyday activities is frustrating.
What am I doing that is working against me?
Nothing currently, but a variety of factors contributed to making this issue one that returned (was asymptomatic). Has implications on how I can train in the future once symptoms dissipate (recovery + rehab)
What will I have to do at the moment?
No vertical pulling except during climbing until elbows feel good again. Meaning no weighted chins/pulls in the weightroom.
Vertical pulling is definitely a factor, but I worry another factor has been the hangboarding. I have however experienced a fantastic return on investment from hangboarding, so I’ll definitely want to include that anew in the future.
Seeing as I can illicit elbow pain with a straight arm by touching my ring finger together with my thumb I worry that the hangboarding is contributing to my perceived symptoms.
What will I do to fix this?
Have rehab that I’m fairly confident in. It has worked historically.
And then?
My priority will be to be asymptomatic while climbing. That’s the chief priority. If I can add hangboarding back in, that’d be fantastic. Third priority would be including weighted vertical pulls 1x/wk. Final concern would be to incorporate daily fingertip push-ups against a wall. I’d love to be able to progress over a few months from fingertip push-ups against the wall, to kneeling on the floor, to normal fingertip push-ups on the floor.
This means that for now, in the weight room, my pulling is horizontal, with straps.
Goal 3: Pain-free shoulder
Why is this a concern?
I want to be able to do mantles while climbing, and dips in the gym. A far removed desire would be horizontal barbell benching, but being able to do DB pressing (incline/flat) is a priority over that.
I have some rehab that has been working well thus far but it is a slow process. Once daily pain subsides for several weeks I’ll reintroduce dips 1x/wk. If that can be maintained for a cycle or two without a flare-up I’ll reincorporate DB pressing. After that I’d like to be able to sustain dips 2x/weekly for some time before considering flat BB benching or floor press where I’d trade one weekly session of dips for BB bench/floor press.
