Well who would’ve thought that two very long nights with drinking wouldn’t be enough to recover? Anyone with a brain.
Wasn’t sure if I should lift today. Hip felt better but since Friday night I had a random knee issue pop up. So I said I would go in and see how I feel.
On my overhead warm ups with 90 kg I got a sharp pain in my left SIJ again and the whole thing was over.
I then did a bunch of rehab movement stuff.
It depends on how the next few days will go but right now the most likely scenario is that the max outs will not happen and I will have to rebuild and change program.
I’m really sad and frustrated. Feels like the last 16 or so weeks were for nothing (although I know that’s not the case).
But yeah that’s the situation. I’ll see how things feel tomorrow and go from there.
Yup know those feelings well, at least you’ve got the knowledge to get yourself on the right track!
I’m currently nursing some minor things and in my ignorance I tend to go for 1 of 3 options: 1) ignoring them until I can’t any longer then it’s choices 2 and 3 in and and/or approach depending on severity, 2) rolling around on the dogs ball eventually giving up and going to a sports masseuse 3) taking nsaids.
Ultimately it probably all comes back to something you mentioned I think in a study
a while back, most injuries resolve themselves within about 30 days and all the rest of the stuff often placebo which does nothing to reduce healing time.
It’s definitely an opportunity to see things from my patient’s perspective. I do find myself in the same thought processes even. With the difference that I don’t require the education that I would provide for them (as the cornerstone of my therapeutic approach) because I already have that information. I do rehab roughly the same way I would my patients/ would want them to but a good bit more aggressive because it’s my own body and I can gauge the limits myself instead of relying on the reports given to me.
Also good luck with your niggles, man! I gotta catch up on all the logs again, including your’s tbh. I have been slacking for a week or two.
02.01.
Woke up today barely able to stand upright. Huddled to the toilet holding on to furniture. That was a bit of a shocker. Did some exercises at home around noon, which combined with just being awake longer brought massive relieve. Went to the gym in the afternoon
1 Core/ back bodyweight flow
Main focus on muscle activation and gradual movement into end range and problematic movement direction (extension).
2 beltless deadlift 2 x 10 @ 40 kg from 30 cm 2 x 10 @ 40 kg from 15 cm blocks
8 @ 80 kg from 15 cm blocks
8 @ 80 kg from floor
5 @ 110 kg
5 @ 130 kg
3 x 5 @ 160 kg
All felt like slow and cautious movements and I didn’t get into a proper lockout but very pleased with this.
3 paused zombie front squats
5 x 3 @ 40 kg
2 x 3 @ 60 kg
2 x 3 @ 80 kg
1 x 3 @ 100 kg - belted
1 x 1 @ 110 kg
4 single leg rdl with kb
3 x 8 @ 24 kg per side contralateral load
5 suitcase carry
2 x 5 lanes with 32 kg kettlebell
Notes:
Current state is extension intolerance, pain especially after prolonged inactivity, trouble performing the eccentric. I predict I won’t take too long until I’m recovered but the Maxout is absolutely off the table. I feel sad, frustrated and that is on top of declining mental well-being lately.
That all said, the injury, although frustrating and painful, isn’t serious and won’t keep me out of the game for too long.
Slacking implies you have an obligation to read them, you don’t - if life’s busy/stressful or just too good to catch up on training logs - that’s just fine!
Getting up after sitting requires 2 tries sometimes and assistance of the arms. Getting up in the morning is the worst. But there’s some improvement over yesterday. Worked out in the late morning before work and combined rehab with upper body.
1 rehab back stuff (as yesterday)
2 strict btn press
8 @ 50 kg
8 @ 55 kg
8 @ 60 kg
8 @ 65 kg
8 @ 70 kg
I know there’s a slight knee wiggle but it’s definitely a strict press in my book bc the difference between that strict press and the btn push press is 45-50 kg.
3 btn push press (no eccentric - dropping each rep on the blocks)
3 @ 70 kg
3 @ 80 kg
3 @ 90 kg
3 x 3 @ 100 kg
Braced like my life depended on it. Far but not too far from actual working weights for the push press but glad these two exercises worked out okay.
3a paused feet up board bench press
6 @ 100 kg
2 x 6 @ 110 kg
04.01.
Lots of text, sorry. TLDR: Going swiftly with the back. Will be back in no time.
1 Back rehab stuff
Now gradually pushing more aggressively in the intolerant movement direction and incorporating unassisted and assisted (in this context overloading) movements into lumbar hyperextension.
2 deadlift (wl bar)
2 x 8 @ 60 kg
5 @ 100 kg
5 @ 130 kg
5 @ 160 kg
2 x 5 @ 180 kg
1 x 5 @ 180 kg - belt on
It’s been quite some time that I deadlifted 180 kg without a belt irregardless of context. Not because I couldn’t, admittedly. I just don’t think it’s important to do in the context of performance improvement.
3 back squat (slow eccentric (ca. 5ct))
2 x 5 @ 60 kg - lb/ hb (so one set each)
2 x 5 @ 80 kg - lb/hb
2 x 5 @ 100 kg - lb/hb ; added a pause here 2 x 2 x 3 @ 120 kg - lb/ hb: paused - belt on
2 x 1 @ 140 kg - hb/ lb: paused - belt on
Haven’t done these in forever. Felt very unfamiliar and horrible (not pain wise). Started playing with slow eccentrics to get into the movement again and because my next program will utilize those. Alternated low bar (lb) and high bar (hb)
5 suitcase carry with kb
3 x ca. 50 m per arm @ 32 kg
5 minutes supine nasal breathing
Notes:
very happy with the rehab process so far. Remember that intense pain =/= bad injury, people. But please don’t model your rehab after what I’m doing since I didn’t outline everything and didn’t provide my reasoning for what I’m doing, avoiding and thinking (and it’s an individual progress of course). This kind of progression isn’t realistic for everyone and depends on a variety of variables. Despite how well things are going, I am impatient. Which is normal.
down, not out. It’s only over when I say it is. That goes for everything in the light of a pretty clear decline of mental health atm.
Didn’t get much done but chatted for 2 hours in refreshing company. Don’t regret that.
Really glad the injury isn’t anywhere near as bad as it looked Tuesday morning. Very happ with the progress of pain and function.
3 x 30 sec sprint with 60 sec rest
2 min steady state
1900m for future reference.
Shin pump was excruciating. Lungs were okay actually
9 supine nasal breathing
5 mins
Notes:
first session using the MST Strongman app by Shane Jerman
goal for this 8 week block is accumulation and base building for the upcoming season with some intensification on the btn jerks to round out the off season
not free of symptoms but getting better very linearly so I decided to start the program, which isn’t easy but light in load at the start.
6 ez bar curl 15 @ 27,5 kg 15 @ 30 kg 13 @ 32,5 kg
5 min supine nasal breathing
Notes:
very exhausting session for some reason. The wave loading is interesting. Haven’t done that before. Will be the same but heavier for the next two weeks.
No tacky or protection. I was supposed to do 12 min EMOM but wanted to get back into this and chose longer rests. Stopped at 7 because my forearms were burning like hell and starting to get bloody.
3 farmer’s walk 3 x 10m @ 95 kg p.h. (under 5 sec) 2 x 20m @ 95 kg p.h.
Cardio today was 8 hours of antifascistic fighting and protests on the street. There was a big right wing + conspiracy nutjob protest in our city. Which is a well known leftist fortress. So we showed them that they’re not welcome and who the streets belong to. I never had an experience like this (meaning to this extent). Fueled by adrenaline to the max. Proud of our antifascists and everyone who stood up against this scum today and is actively trying to push back on the extremely scary uprising of the right that is scourging the country and Europe.
You know, I’m German. The phrase: “Never again” is something that should have a very deep meaning here. A lot of people have already forgotten that. I don’t want to be one of those standing by quietly. Despite everything that is currently happening in the world and Europe in particular, people seem to think this stuff could never again take place. Despite people rising in power who are very vocal about what they’re gonna do. Like their ideological pioneers were as well! They were very upfront about stuff and people still acted surprised.
I just don’t want to be to be the person whom someone asks in 10/15 years: What did you do to stop them? And who would have to answer: Nothing.
Light weights but lots of work. Tomorrow is light deadlift volume and strongman work.
