Only in theory my friend. A lot harder to apply in practice. Working on it though. Try, fail, repeat. Will succeed eventually.
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1 oh squats
3 x 8 @ 35 kg
2 push jerks (beltless)
4 x 6 @ 90 kg
3 broad jumps
5 x 3
4 seated db press (at pain free angle)
3 x 12 @ 27,5 kg
5 hollow holds
3 x 30 sec with 5 kg on feet and hands.
6 added some stuff for external rotation.
6 x reps @ weight
7 Cardio
The treadmill walking. Just an easy finisher and these days I ride my bike anywhere as it is.
These are getting easier.
Notes:
- still no luck getting my head through. When I do put it through, it hurts and the movement isn’t smooth like it’s supposed to. I tried it without putting my head through but that honestly sucks. I am at the point where I would like to see a physio but honestly I don’t know when I could fit that in. Also not sure I’ll get a referral from a doc because I am not in pain in daily life. “Can’t press 100+ kg above your head anymore? Yeah maybe don’t do that in the first place”
- going forward I will stretch daily. No matter what. I need to fix this and I can. With or without a physio we’ll see.
- easy day. Increased carbs.
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Got up 20 minutes early to do mobility work today.
I have so many things going through my head that I often wake up during the night and I am drenched in sweat when i wake up in the morning, no matter the temperature.
1 deadlifts
3 @ 167,5 kg
Coach’s instruction read “I want you to tell me something that was good about these” - loved that coaching cue!
Well… they were off to a great start. Not even kidding. First two felt solid. Definitely felt lighter than last week. On the third rep, nearing lockout, my already jacked up SI joint lost it’s shit. Send some pain throughout my hip. It’s been getting better non stop up until this point but this retriggered it.
2 bench press
Worked up to
2 @ 110 kg
1 @ 120 kg
2 x 3 @ 110 kg
2 x 12 @ 80 kg
Completely off script. Not even that bad for not benching heavy in about 3/4 year. Wasn’t a struggle and left some in the pocket. Sorry coach, needed a “win”. Not that a 120 bench is that much of a win, haha.
3 row machine (in place of bent over row)
3 x 12
4 walking lunges
3 x 10 per leg @ 20 kg dumbbells - 90 sec rest.
5 side bends
Nope.
Notes:
- Corona is getting serious in my area. I am not sure how long the gyms will stay open. If they close, I have a back up plan of bringing a bar and plates to our house’s patio. Hopefully neighbours will be chill
- I am not yet freaking out about my back. Little scary because I just got it strong and healthy again but I know this is a minor bump in the road.
- I am currently thinking about two options: 1) take the rest of the week off (and do only rehab workouts, then attack this week again). Or 2) continue as best as I can around it. I am honestly on the fence which is better/ worse for my psyche.
I am somehow less bummed about today’s deadlifts than last week’s. The only two reps I did looked like they are supposed to 
This was an easier decision in the morning. This feels quite serious today. Moving like an old man… who fucked his back. Also it’s not the SI but the lumbar spine.
Nothing wrong with a bit of rest, better safe than sorry.
True. Although no choice anyway rn. I can’t do any of the motions.
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Look after yourself dude, you’ve got 50+ years left to lift,
Hopefully yes. I just don’t know how this could’ve been prevented.
That would just get him to @Cyrrex age. He will be able to left well after that.
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Sometimes with the best will in the world (and the actions to back up said will) you still get injured, just part of the game, I don’t know of any serious lifters pushing big weights for long times that don’t at some point pick up at least some minor injuries and niggles, it’ll be worth it long term.
Don’t overthink it, as you said you can’t think what caused it, if there’s nothing obvious don’t think about it again, get out of your own head!
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Really, no one should lift at my age, much better to just stop. You won’t amount to shit anyway.
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I find it helpful NOT to think of that. I see injuries as inevitable. It helps, because when it happens it means I “reset the clock” on when I am due.
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I knew you would say that and I think you’re right! Shit happens. It’s just frustrating considering that I just delt with something like that at the start of the year.
But yeah nothing to do but take the rehab steps and move past it.
The first few days suck.
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There you go: it’s a 10 month clock. Mine tends to be about 6 to 8 months.
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Gyms will be shut down as of Monday. We are going into another lockdown (little lighter presumably) to slow down the exploding corona cases. I hope the school stays open because honestly it makes zero sense for us to try and do this over Zoom.
I’m collecting the power bar and plates from the cheese factory and bring them here to use in the patio of the building. I really hope the neighbours will be chill about that. The squat rack won’t fit. I also won’t bring the log bc I need to save space.
Let’s look at the bright side: Good opportunity to get my deadlift up, assuming my back heals quick enough.
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Got up early to do the McGill big three. Side plankes were a problem, the rest was good. Also rolled out my glutes.
Ou of bed was easier today. Extension is getting better. Flexion is a big no no. As well as lateral movement. Rotation is okay.
Did some stretches in the morning:
Couch stretch
Elevated pigeon stretch
Hamstring stretch
Hip flexors
Frog stretch
Bit of lats
Exercise:
McGill big three
In the evening I plan to do air squats and air deads or banded deads plus hip thrusts and unweighted single leg deads/ hip airplanes.
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Also tried a self reset for the SI joint. Tomorrow I will be seeing my physician. Hopefully he gives me a referral to a physio. That would speed things up.
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I’m gonna leave this here because that very last one actually did something. Had a crack and it feels more free now. Obviously all tender and hurty but this was valuable:
@FlatsFarmer you sent me something like this last time but the variation with one leg over the other produces a lot more force. Couldn’t do that with my hands
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I’m glad you got some relief from the adjustment!
The hip/SI works the same way for me, slowly getting worse until I’m crooked enough to tweak my back. Hopefully you can do a little adductor/SI prehab going forward and avoid this in the future.
Have you tried any Copenhagen Planks? It’s kind of like the McGill Side Plank, only more groin focused than oblique/glute focused.
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